WOD Rx (teamed w/ Bender) .. all reps divided alternatively any way you want.
50-40-30-20-11
– KBS 53#
– Box Jumps 24″
Rest 2 mins
150 Wall Ball Shots 20#/10″
Time = 18:05
Good WOD. We alternated mostly alternated 10-10-10… Eric did last 10 BJ, and split last 30 WBs 7-15-8, ending with me. Hard to keep up with him on BJ & WB, 2 days after AirForce, but never slowed down. Fast transitions. Finished part one at 10:06… did WB in 5:59.
Laura K
Mob, WU x 2, group warm team 3 yeah….
Thanks Lance for
taking the 4lb ball! I also have made a mental note to never do burpees next to Kevin and Lance again. I was having a panic attack trying to go faster. My five burpees looked like push ups. I never had a chance to stand up!
Wod score was 226.
I did step ups on the box, 70lb Deadlifts, sit ups, push ups from knees, 25lbs KBS, 8lb wallballs.
I had fun. I like the cardio killer type wods (thanks Kevin). Great coaching Marie Noelle. You were a natural.
Lance
mobility
group wu
WOD
Total reps= 236 RX
ugh so hard on the shoulder really tired them out fast. Great job today everyone.
Heather S
Found a new “foodie” store today called Liquid Gold which is an olive oil and balsamic vinegar tasting bar. The place has every possible combination of flavoured olive oils and balsamics and will add tons of new possibilities to my kitchen. Check it out in the strip mall at the corner of Mountain Rd and Trinity!
Brianna
Is the “foodie”store at mountain rd and wheeler in the new strip mall by old navy?
Heather S
Yup. There are ones in Halifax and Saint John too apparently. Yum! (How much has my life changed that I think olive oil and balsamic are yummy?!?)
Leesa
It’s awesome Heather!!! Love Love that place
Chantal L.
OMG I discovered last weekend, what an awesome spot!
Jeremy L
Mobility
Group Warm up
AMRAP 5 Mins
5 Dead lifts (160#)
10 box jumps ( 24″ box)
Total :4 rds + 1 box jump
AMRAP 2 min
T2B
total 12
AMRAP 5 min
5 Pike pushups ( from the floor no box)
10 KBS (53 #)
Total : 5 rds + 1 KBS
AMRAP 2 min
Wall Ball
Total 24
Thanks for letting me in on short notice Marie Noelle great job coaching, and thanks Kevin and Jo for jumping in on the warm up so the numbers matched
Marie-No
Great work Saturday group!!! Thanks for making my warm up work!!!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Quick Midnight WOD
TABATA Burpee
9 reps throughout : Total of 72 reps (PR of 1 Rep per round)
Worse throat burn ever…Happy with my PR though 🙂
That’s 72 burpees in just under 4 mins…. if they bring back WOD 12.1 i think you wont have much to worry about. 🙂
🙂
Pistols was in my very first wod on my own after I graduated from prep course…fun fun!
Good stuff! 🙂
Visited MCF, joined a WOD last minute.
WOD Rx (teamed w/ Bender) .. all reps divided alternatively any way you want.
50-40-30-20-11
– KBS 53#
– Box Jumps 24″
Rest 2 mins
150 Wall Ball Shots 20#/10″
Time = 18:05
Good WOD. We alternated mostly alternated 10-10-10… Eric did last 10 BJ, and split last 30 WBs 7-15-8, ending with me. Hard to keep up with him on BJ & WB, 2 days after AirForce, but never slowed down. Fast transitions. Finished part one at 10:06… did WB in 5:59.
Mob, WU x 2, group warm team 3 yeah….
Thanks Lance for
taking the 4lb ball! I also have made a mental note to never do burpees next to Kevin and Lance again. I was having a panic attack trying to go faster. My five burpees looked like push ups. I never had a chance to stand up!
Wod score was 226.
I did step ups on the box, 70lb Deadlifts, sit ups, push ups from knees, 25lbs KBS, 8lb wallballs.
I had fun. I like the cardio killer type wods (thanks Kevin). Great coaching Marie Noelle. You were a natural.
mobility
group wu
WOD
Total reps= 236 RX
ugh so hard on the shoulder really tired them out fast. Great job today everyone.
Found a new “foodie” store today called Liquid Gold which is an olive oil and balsamic vinegar tasting bar. The place has every possible combination of flavoured olive oils and balsamics and will add tons of new possibilities to my kitchen. Check it out in the strip mall at the corner of Mountain Rd and Trinity!
Is the “foodie”store at mountain rd and wheeler in the new strip mall by old navy?
Yup. There are ones in Halifax and Saint John too apparently. Yum! (How much has my life changed that I think olive oil and balsamic are yummy?!?)
It’s awesome Heather!!! Love Love that place
OMG I discovered last weekend, what an awesome spot!
Mobility
Group Warm up
AMRAP 5 Mins
5 Dead lifts (160#)
10 box jumps ( 24″ box)
Total :4 rds + 1 box jump
AMRAP 2 min
T2B
total 12
AMRAP 5 min
5 Pike pushups ( from the floor no box)
10 KBS (53 #)
Total : 5 rds + 1 KBS
AMRAP 2 min
Wall Ball
Total 24
Thanks for letting me in on short notice Marie Noelle great job coaching, and thanks Kevin and Jo for jumping in on the warm up so the numbers matched
Great work Saturday group!!! Thanks for making my warm up work!!!
WOD: RX: 167 reps
Great class Marie Noelle. You are a natural!
Looking forward to having you as a coach!