Press – 5×5 @ 75%
21-18-15-12-9-6-3
Plate Ground to Overhead (45/25#)
5 Burpees + 15 Mountain Climbers (2-count)
*15 min cap
Compare to Sept.8/13
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Not sure of I registered…but if so sorry! And ummm please cancel my 6am, I will be there at noon.
Great photo of Terri Lynn, a strong woman!
WU Γ 2
Group MOB
Strength: Shoulder Press
5Γ5 @ 45 (75%) Fun with Alaina and Kelly!
WOD
1 round left at the cap. Second WOD this week that I DNF. Lots of hard work!
Thanks for the shouts of encouragement …I really needed the push. π
Great work Jackie! You pushed so hard!
Great job Jackie. Way to push through π
Way to go Jackie! You pushed hard!
You always give it your all Buddy!
Don’t be too hard on yourself. Today’s movements were a lot different than the usual stuff. Some people adapt better than others. At the end of the day, you are still stronger than you were yesterday π
Thanks Coach! π
So true.
Strength press x 5
With Tania! You are so strong π
70-65-65-65-65 (first set was rough decided to round done to 65#)
WOD Rx
Time= 8:06
Thanks Patrick for the push as the end. Great job 6am!
Amazing Maria…so speedy π
You were so fast! Awesome work!
Faster than a speeding bullet!
Crazy fast time Maria!!!!! π
I’m disappointed you didn’t get sub-8:00… kidding π Amazing score!
Haha! I was trying! I almost cried π
Oh my! You are one fast, strong, little tank! Unreal time!
Fast! Great Job!
Mobility
WU x 2
Group Mobility
Strength: Shoulder Press 5Γ5 @ 75% (Great sharing the bar Jackie and Alaina!)
WU @35# then 55-55-55-55-55#
WOD: Screech
21-18-15-12-9-6-3
Plate Ground to Overhead @25#
5 Burpees + 15 Mountain Climbers (2-count)
Time: 10:25
Great job 6 am’ers! Thanks for the great class Patrick.
Great work as always Kelly!
Nice work mi amigo.
Way to go Kelly…..great job!
way to go Kelly! After doing the WOD at 4PM, I have a new appreciation for the 6am scores π
Mob. and WUx2
Strength: Press 5×5 @ 75%
5 x (35, 55, 55, 55, 55, 55) Great work Kelly and Jackie!!
WOD: Screech
21-18-15-12-9-6-3
Plate to OH @ #25
5 burpees + 15 mountain climbers each leg…..ughhh
Time: 11:54
Good cardio WOD this morning!! Great job everyone π
Good work Alaina!
Nicely done Alaina. Solid as usual on the WOD.
Great job Alaina! π
Nice work, Alaina!!! Always fun seeing you in my class π
Great photo of Terri-Lynn too!! Looking strong!!
Agreed – awesome picture Terri-Lynn π
shoulder press 5 x 5 @ 75% — 67#
5x 70, 65,65,65,65,
Thanks for sharing the bar Maria you made those look so easy!!!
WOD:
21-18-15-12-9-6-3 Plate to OH @ 25#
5 burpees + 15 mountain climbers
Time: 10:24
Wow my legs were on fire! Good WOD Awesome work 6amers! Great class as always Patrick!
Great job Tania!
Nicely done Tania! π
Crazy fast! Your making huge gains these days
Great pic of Terri-Lynn. Strong and focused!
WU X2
Shoulder press 5 x 5 at 50#
WOD:
21 (25#)-18 (25#)-15 (10#) -12(10#)-9(10#)-6(10#)-3(10#) Plate to OH
5 burpees + 15 mountain climbers
Time: 13:32
Goal for next time is to use the 25# the entire WOD. First time doing mountain climbers, thanks Mario for the tips. Great workout!
Great Job Christie!!
Great picture Terri Lynn!
Mobility and Wu plus group mobility
Strength shoulder press
5×5 @75 %
Wu 95/ 120 for all sets
Wod rx’d 9:42!
Great class Patrick and great work 6 amer’s!
You rock Shane. Thanks for the push this morning also. I could hear you!
Great job Shane!
this was the perfect WOD to work on your weakness…. and you killed it. Good job!
Shoulder Press 5×5 @75%
45-55-60(x4)-60(x4)-55
I totally screwed this up and thought I was supposed to increase weight for each set. I tried 60# and could only do x4. So I tried again and could only do x4.
THEN I looked at the board and realized I was supposed to do the same weight for each set
Great post! And good job with the 25# plate!
Way to push through Tara! π
Love the pic π
MOB WU
Deadlifts
65%-70%-70%75%75%
120-130-130-145-145
WOD- “Baseline”
500m Row
40 Squats
30 Situps
20 Push Ups
10 Ring ROws
Time: 6:14
Cashout used those pull things in the warm up room with Amanda.
Great job on your WOD Steph!
Thanks Mario! π
Got a wee bit of PR from last time I did this in January…19seconds! I’ll take it!
a PR is a PR! Nice work!
Right and last time I did my push ups from my knees but not this time. π
Nooo, Nooo push up from the knees. you are lightening fast.
Nice PR my friend! Nice seeing you today, sorry it was such a short one for me!
Nice PR Crystal π
lol I just noticed your cashout. I think it’s called Crossover Symmetry π
Great picture of Terri-Lynn!
Focused
Mobility
WU x 2
Group Mobility
Strength: Shoulder Press 5Γ5 @ 75%
65-65-65-65-65
WOD: Screech
21-18-15-12-9-6-3
Plate Ground to Overhead @25#
5 Burpees + 15 Mountain Climbers (2-count)
Time: 11:50
Great job Amy!
Nice Amy. I still think you’re crazy for saying the Mountain Climbers were the easy part π
Mobility
Warm up x2
Group mobility
Strength: shoulder press: 45-45-45-45-45
WOD: “Screech”
21-18-15-12-9-6-3
Plate to OH #25
5 burpees and 15 mountain climbers (2 count)
Time: 12:37
Great class Mario and great work 4pm gang! π
4pm!?
Just realized that we WODed side by side for the first time. Fun!!! haha You did awesome as usual.
I was confused when I saw you in the 4pm class haha I thought, wait… It’s not 6am is it?! π
Great work Ginette!
…..great pic Terri Lynn! π
Nice picture TL!!!
Press: 5×5 @ 85lbs
WOD Rx: 9:47
Tough WOD. Still coughing. Mountain climbers were the hardest. Having trouble with my hip flexers so I had to do extra hip mobility before the WOD.
Fast time Patrick!
Great job Patrick….hope your hip is feeling better!
Warmup
Press 5 sets of 5 @ 55lbs (took to long and only did 4 sets of 5)
WOD
25lbs
Down ups and mountain climbers on the paralettes
6 g2o + 5 down ups
Fun class. So excited to see Donna (Shane’s mom)
Great photo of TL. Strong and hot. A great combo!
M+WUx2
Mobility
Shoulder press
5×5 @ 75% 45lb
WOD: “Screech”- 15 min cap
21-18-15-12-9-6-3
Plate to overhead
5 burpees
15 mountain climbers
Time: 12:19
Way to go Hannah!!
Thanks! π
Thanks for reminding me…I also have to remember your tip for the shoulder press…push knees back!
Press β 5Γ5 @ 75%
50-50-50-50-50#
21-18-15-12-9-6-3
Plate Ground to Overhead (45/25#)
5 Burpees + 15 Mountain Climbers (2-count)
Time: 9:48 RX
Second RX WOD this week. I feel like that’s not going to last long haha
I was nervous for this WOD all day because I didn’t think I’d finish it. Well, I did
Couldn’t keep up with you!! Soo fast!!
Told you!!!
Finish!? You killed it! Nice work π
Nicely done Vanessa!
Good job Vanessa π
I think you can get used to seeing RX wods, with the rate you’re progressing at them!
Thanks Amanda
Great Time Vanessa!
mob wux1
group mob
shoulder press
95×5
WOD screech
21-18-15-12-9-6-3
plate to overhead 45#
5 burpees+15 mountain climber
time 10:23
C’est beau Gilles!
Nice job Gilles!
Mobility + WUx1 + group mobilty
Press x5
70# for all 5 sets
Pleasure sharing the bar with you Vanessa! π
Screech
21-18-15-12-9-6-3
Ground to overhead with 25#
5 burpees + 15 mountain climbers
13:15 Rx
Love getting to WOD with you! Your presses are so strong! See you Saturday!
Nice # for Shoulder Press you are strong!
Mobility + WUx1 + group mobilty
Press 5×[email protected]#
Screech
21-18-15-12-9-6-3
Ground to overhead with 25#
5 burpees + 15 mountain climbers
6 G2OH + 5 burpees & 4 Mtn Climbers @ cap
Way to go BJ….you pushed hard!
I am so sore!!!!
Press 5×5 @ 65#
WOD Rx – 8:37
Fun getting to workout with you Patrick π
I miss those days π
Great job Jo!
Great Job Jo!
Shoulder press 5rm
(Subbed for one right handed presses re funky left shoulder)
15-15-20-25-30(4)-30(5)-35(4)
Wod modified to right kb russian swings @35# instead of g20
8:10
Great job Natacha!
Thanks!
Shoulder Press
5×5 @ 75% (60#)
WOD: “Screech”
21-18-15-12-9-6-3
Plate Ground to Overhead (45/25#)
5 Burpees + 15 Mountain Climbers (2-count)
Time: 9:55 Rx
Amanda, the board said 9:43 but I wrote 9:55 in my book…but I also collapsed immediately upon finishing and not sure if I mixed up my time.
Mountain climbers = deadly shoulder burn…was breaking them up a lot.
Thanks Amanda!
Fast!
Mobility
WU x 1
Group mobility
Shoulder Press
5×5 @75% = 60#
WOD
screech
21-18-15-12-9-6-3
Plate from ground to overhead (45/25#)
5Burpees & 15 Mountain Climbers
12:09 Rx
I really liked this one. Felt good today.
Great Job TL Heavy Shoulder Press! and Love your picture today! π
Thanks for the comments on the pic everyone. Had a rough day and it was nice reading what everyone said. Starting to feel strong these days.
Strength -shoulder press – 5 x 5 @ 75%
45#-45#-45#-45#-45#
WOD: βScreechβ
21-18-15-12-9-6-3
Plate to OH (#25)
5 burpees and 15 mountain climbers (2 count)
Time: 13:something… second WOD for which I forgot to look at the time… I’m guessing it was 13:33…?
First RX workout! (that I remember!)
Great Job on Rx Many more to come in the near future!!!
Mobility
WUx2
Strenght: Shoulder Press x5
35-57-57-57-57-57
WOD: “Screech”
21-18-15-12-9-6-3
Plate Ground to Overhead @25#
5 Burpees and 15 Mountain Climbers (2 Count)
Time: 8:32 Rx
Speedy lady!
Just saw that Last Year I had done this WOD at 9:48 PR of 1:16sec!! Thats a nice surprisse!
Strength @ 65
Wod: 9:34
Liked this one – must be crazy!
Shoulder press @ 105#
Wod Rx-10:34
Mountain climbers sucks and my bum still hurts from Monday.
Great job on the wod! Kept a good pace throughout!
mob wux2
group mob
shoulder press
95Γ5
WOD screech
21-18-15-12-9-6-3
plate to overhead 45#
5 burpees+15 mountain climber
time–> 11:43