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5 rounds
10 Squat Cleans (95/65#/50%)
30 sec L-sit
10 Squat Cleans
60 sec Bar Hang
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5k run yesterday 31:00
Mob. and Wux1 (12 reps)
Group WU
WOD: 4 rounds for me
10 Squat Cleans #55
30 sec tuck sit, switched to lying down feet over bar at round 2
10 Squat Cleans #55
60 sec. bar hang Broken up to 3 X 20 sec, then 6 x 10 sec. by round 2
Time: 20:02
Thanks for the Squat Clean tips Kevin, they really helped at the end! Great job everyone 🙂 Tough one!!
Fast Time Alaina!
Nice work Alaina, great time. Tough WOD. I dont know about you crazy runners….
5 rounds
10 Squat Cleans @ 65#
30 sec L-sit (scaled to knee tucks, hamstrings and hip flexors are tight)
10 Squat Cleans
60 sec Bar Hang
time= 23:32
Good WOD. Best part was the bar hangs for me. Squat cleans got tough, there will be no bending down, stairs or picking up of any objects tomorrow 🙂 Fun class Kevin. Nice to see some new faces this am everyone kicked butt!
Good Work Maria!
Great work Maria, fast as always….
5 rounds
10 Squat Cleans @ 45#
30 sec L-sit (scaled to 1 leg at 2nd round, then knee tucks for rounds 3-5)
10 Squat Cleans
60 sec Bar Hang
time= 24:42
Great WOD, hands and forearms are toast now. The last round of bar hangs was especially rough, thanks for cheering me on everyone! Thanks for class Kevin!
Great work Laura, that was a tough one to finish all 5 rounds!!
Group wu
Wod: 5 rounds
10 squat cleans @60#
30 sec L-sit (15 sec with right leg straight, 15 with left)
10 squat cleans
1 min bar hang
Time: 23:01
Wow! Killer all around. Awesome race Darrell. Glad I got in for this one. Thanks for the L-sit correction Kevin
Strict press 10×35-40-45#
1 mile run
Fast time! And more work after?? I felt much better seeing you this morning..I was thinking I was a bit crazy to be at the gym after the weekend we had lol.
I had the same feeling seeing you ☺️
Geez, way to set the bar high!
Nice work! You must have been flying!
Tried not to break long. Gives you time to think about what’s happening haha
Fast time Vanessa, nice work!!!
Nice work! And you even did more afterward, I don’t know how you do it 🙂
WUx1 12reps
Group WU
3 rounds
10 Squat Cleans @ 95#
30 sec L-sit (scaled to knee tucks from rings)
10 Squat Cleans
60 sec Bar Hang
time= 21:41
Good work this morning Shawn!
Mobility x1 WU x 1 12 reps
group warm up
WOD 5 Rds
10 squat clean (95/65# or 50%)
30 sec L sit
10 squat cleans. (40#)
60 sec bar hang 18:42 (3rds)
Great work out,, great job buy all the morning class! Really liking this….
Nice work Tony! And great job posting to the site.
Not an easy workout…especially that early in the AM!
Great job Tony! So happy you’re enjoying it!
Great work Tony! I’m happy your enjoying it!
Way to go Tony, you were working hard. Glad you are enjoying it!!! Keep up the good work!
Mobility and Wu x 1 12 reps + crossover symmetry.
Group Wu
Wod 5 rounds
10 squat cleans
30 sec Lsit hold on rings
10 squat cleans
60 sec bar hang
Rx’d 23:22
Tough one, but fun.
Great class Kevin and great work 6 amer’s!!!
Great Job Shane!
Great time Shane! And at 6 AM no less!
WU x 1 @12 reps
Group Wu
Wod 5 rounds
10 squat cleans
30 sec Lsit hold on rings
10 squat cleans
60 sec bar hang
as Rx’d
At time cap had 4 rounds 19 sec Lsit hold on rings
Superb job morning peeps!
GREAT WORK THIS MORNING GABE!
Mobility & WUx1 (12Reps)
WOD: 5 Rounds:
10 Squat Clean @65#
30sec L-Sit (Rings)
10 Squat Clean
60sec Bar Hangs
Time: 24:40 Rx
Thanks Kevin!
Nice work Steph! I was constantly peaking up to try to stay ahead of you!
I’d get ahead and then you would do your L-Sit in half the time! Great job!
#coremaster
GREAT TIME STEPH, FAST!
Mob + WUx1
Lacrosse Ball Shoulder 2x1min per side
Rubber Band Shoulder 2x1min per side
Crossover Symmetry (Activation/Comp/8reps)
Figure-4 Stretch 3x1min per side
Lacross Ball Glute 2x1min per side
Run 1.3k = 7:01
Cashout – Lacrosse Ball on Low Back for about 8 minutes
Group WU
WOD as RX’d
24:10
Broke the cleans up into 5’s from the beginning. I was into 5 sec intervals on the rings at the 3rd round.
Forearm killer.
Nice big Nooner with lots of attitude!
NICE JOB BLAKE, THOSE L-SITS ON THE RINGS WERE TOUGH
Thanks!
I’m not 100% the letter “L” describes them best towards the end, but they were definitely brutal.
Mob. and Wux1
Group WU
WOD: 3 rounds for me
10 Squat Cleans #25
30 sec lying down feet over bar
10 Squat Cleans #25
60 sec. bar hang
Time: 17:41
Tough one!! Great work 6amers
GREAT WORK THIS MORNING STACY, TOUGH ONE TO START THE DAY WITH!!
Please cancel my 4
Just under the wire…
Mob
WU x1(12)
Group Wu & SQ Clean review
5 Rounds 25 min Cap
10 Sq Cleans @ 40#
30 sec L sit (bent knee on paralette)
10 Sq Clean
60 sec bar hang
Time: 4 rounds 20.31
NICE JOB STEPH!
5 k cycle to the gym
Wod rx’d
3 rounds + 33 sec hang on bar
(Forearms could have hung longer but felt like i was going to faint so had to break every 10 sec!!)
5 k cycle back home
GREAT WORK NATACHA, AFTER BIKING 5K TO WOD!!! THE 5K HOME MUST HAVE BEEN A LITTLE TOUGHER!
Mobility + WU X1
Group WU
WOD: 5 rounds
10 squat cleans @ 65#
30 sec feet hovering over Paralette hold
10 squat clean
60 sec bar hang
24:40
Fun nooner!
GREAT TIME MEL!
Mob
WUx2
Rowing for RPM
18-20-24-26-24-20-18 did 1400metres in total.
the WOD rx’d
time: 22:59
roll my forearms
Great class everyone!!!!
FAST TIME JASON, GREAT JOB!
So Fast! Great job!!
Wow! That’s CRAZY fast!
Nice work buddy!
Mobility-wu x1
10 squat cleans(45lbs)
L sits (legs over bar)30 sec
10 squat cleans
Bar hang 1 min
3 rounds,,,,20:05
Second class since finishing the prep course,,,never thought I be doin this but enjoying it,,,,great people and coaches
Great work Jake! Glad you made it in and are enjoying it. Keep up the hard work!!
Great job Jake! It was a pleasure to meet you!
Yahoo!! And you’re posting, yay!
WOD @ 75#
L-sit 1st round, legs tucked after
3 rounds 18:49
Nice work Matt!
mob wux1 12 rep
group wu
squat clean review
5 round
10 squat clean 95#
30 sec L -sit ( tuck )
10 squat clean
60 sec bar hang
4 round
time 22:58
– Mob
– WUx1 (12 reps)
– Group mob
WOD:
3 rounds…
– 10 cleans 85#
– 30 sec tuck sit
– 10 cleans 85#
– 60 sec bar hang (my brain doesn’t understand why these are the worst thing ever I would rather do the 200 burpee WOD than another 3 minutes of this I need to start using my pumice stone I think ouch)
time = 21:21
I don’t know about 200 burpees… Nice work Ryan!
WOD
10 squat cleans 30#
30 sec L-sit…..squated and legs over bar
10 squat clean
60 sec bar hang
3 rounds 22:22
Great work Tina!
WOD Rx’d (on rings)
24:15
L-sits are terrible!
Thanks Maria.
5 rounds
10 Squat Clean 95#
30 sec l-sit
10 squat clean
60 sec bar hang
21:56(4 rounds)
5 rounds
10 Squat Clean 95#
30 sec l-sit
10 squat clean
60 sec bar hang
21:56 (4 rounds)
Mob. and Wux1
Group WU
WOD: 3 rounds
10 Squat Cleans #35
30 sec lying down feet over bar
10 Squat Cleans #35
60 sec. bar hang
Time: 19.15