Deadlift 5x
185-205-225-245 (knees were caving in)
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
6 rounds + 10 burpees (5 sec left on clock)
August 2010: 6 rounds + 7 burpees
Nice work on those push jerks Rachelle!
Happy Monday Everyone!!!
Dan
Great score Pat!
Joanna
WU x2
Front Squat x1
115 130 150PR 160PR 165PR
WOD – 5 Rounds + 9 Burpees
Martine
Awesome PR Jo!! Congrats!!
krista
holy crap joanna! that’s a huge lift!!
Patrick
20lbs PR???
Joanna
Thanks 🙂 Yes it was 20lbs. I haven’t done a 1RM rotation since before the games so it’s been a while. Most of my 5RM now match or almost match what my 1RM was pre games.
Lora
Nice PR Joanna!!!
Corinna
Sweet PR Joanna!
Maria
Strength OHS
1 x 35-45-50-55-60-65
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
5 rounds + 5 burpees
Denise MacEachern
Strength OHS
3 x 35-45-50-55-60-65-70
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
Wux2
Strength: PushJerk (x5)
90-100-110-125-125-95
*failed on 4th attempt for both 125s so just practiced technique
WOD: 6 rounds 10 burpees
Tough workout – very mentally challenging on top of being a lung burner. I didn’t like rob making predictions to start the WOD. Don’t do that again haha. Lots of fun 5:30 crew!
Stayed afterwards with Princess and did weighted pull-ups for 5reps
5#-10-15-20-25-30-35(3reps)
WOD:
AMRAP in 10 min
10 Burpee Lateral Jumps
200m run
5 rounds in 10:10
Great finish and great work 6:30 crew!
Lora
WU x 2
Strength: Push press (x3)
65-85-95-105-105(worked on form) – 115(x2)-115(f)
*got a little nervous to reinjure shoulder at higher weight my and form went out the window* 🙁
WOD:
AMRAP 10 min
10 Burpee lateal jumps
200 m ROW (hip still too sore for running)
4 rounds + 10 burpee lateral jumps
*lost more than a full minute getting in and out of @#$%^ foot straps with the rower….started to get pretty funny after a while!*
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…
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Deadlift 5x
185-205-225-245 (knees were caving in)
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
6 rounds + 10 burpees (5 sec left on clock)
August 2010: 6 rounds + 7 burpees
Nice work on those push jerks Rachelle!
Happy Monday Everyone!!!
Great score Pat!
WU x2
Front Squat x1
115 130 150PR 160PR 165PR
WOD – 5 Rounds + 9 Burpees
Awesome PR Jo!! Congrats!!
holy crap joanna! that’s a huge lift!!
20lbs PR???
Thanks 🙂 Yes it was 20lbs. I haven’t done a 1RM rotation since before the games so it’s been a while. Most of my 5RM now match or almost match what my 1RM was pre games.
Nice PR Joanna!!!
Sweet PR Joanna!
Strength OHS
1 x 35-45-50-55-60-65
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
5 rounds + 5 burpees
Strength OHS
3 x 35-45-50-55-60-65-70
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
4 rounds
Back Squat 5RM -> 65-75-80-95-105
WOD -> 4 rounds + 4 Burpees
Great to have you back Matt!
Thanks Jane it’s good to be back.
Cleans x 5 -> 110-120-130-150-160
WOD: 5 rounds in 10:27
Cleans x 3
45-50-55-60-65
WOD 2 rounds + 10 burpees
Thanks Patrick
wu x 2
strength – push jerk x 5
45,50,55,65,65(bad form full extension of legs going up) 45
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
Total rounds = 4 rounds + 4 burpees
August 2010: 3 rounds + 4 burpees
cash out = 2 min stretch of choice
wu x 2
strength – push press x 1
95,105,115,125,130
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
Total rounds = 4 rounds + 9 burpees
cash out = 2 min stretch of choice
Cleans 1x
65-80-95-105-115(pr)
WOD: 4 rounds in 10:13
WU x2
back squat x5 65-85-105-125-135
felt good, could have gone for more, but it’s my first time doing these in a while so played safe
WOD: 6 rounds in 10:13
last time was 5rds + 10 burpees and 100m, so marginal PR.
2 min stretching, and lots of laying on the floor 🙂 it turned out to be a hot one!
Nice work Krista!
WU x 2
Strength: Shoulder Press x 5
45-55-65-75-85
WOD: 4 rounds + 9 burpees. Exact same score as last time!
Played ballhockey with my staff this afternoon which might explain why I felt like I was going to die throughout the entire 10 minutes!!!
WUx2
Strength: Clean x 5
35-40-45-50-55
WOD AMRAP in 10Min
10 Burpee Lateral Jump (bar bell + 2.5lbs plates)
200 Meter Run
3 rounds in 11 minutes
WUx2
Strength back squat
1 x 155-175-195-205-225 (PR)
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
5 rounds in 10:24
Shoulder Press x10
65-85-95-105
WOD: AMRAP 10 min
10 Lateral Burpees
200m run
6 rounds + 2 burpees
Couldn’t catch Johnny, he was too fast on the run; next time. I was actually surprised I did not too bad on this one. Must be the new kicks.
Push jerk x5
95-115-125-125-125 Strong focus on technique
WOD: AMRAP 10 min
10 Lateral Burpees
200m run
6 rounds in 10:22
Squat Cleans – 5RM
95-115-135-155-170(1)
WOD —> 5 Rounds + 9 Burpees (PR by 2 reps)
WU x 2
Push Press x 5
50-55-60-70-80
WOD: 5 Rounds in 10 Min. + a few seconds (I didn’t notice the time on the clock, but I could hear Kevin call time as I approached the doors.
Good job this morning Maria. I tried to keep up with you, but you were too speedy for me.
Thanks Heidi! 🙂
CFWU x 2
Strength OHS x 3
75-80-85-95-115 PR for reps
WOD:
AMRAP in 10min
10 Burpee Lateral Jumps
Run 200m
5 rounds in 10 min 5 sec.
Great job 6:30 crew. I really enjoyed this workout.
CFWU x 2
Strength – Push Press x 5
95-105-115-135-145(4)
WOD – AMRAP in 10 mins
10 Burpee Lateral Jumps
Run 200m
5 Rounds
WU x 2
Strength – Front Squats x 1
75, 85, 95PR, 110PR, 115PR
WOD –
4 rounds plus 10 Burpee Lateral Jumps
Good work to the 5:30 crew, you boys really kicked butt!!!!!
So did you Kathy!
WU x2
Push Jerk x5
65-75-80-85(3)-85
WOD
AMRAP in 10 min
10 Burpee Lateral Jumps
200m run
5 rounds in 10:15
WU x2
WOD:
AMRAP in 10 mins:
– 10 burpee lateral jumps
– Run 200m
= 4 rounds + 6 burpees
Wux2
Strength: PushJerk (x5)
90-100-110-125-125-95
*failed on 4th attempt for both 125s so just practiced technique
WOD: 6 rounds 10 burpees
Tough workout – very mentally challenging on top of being a lung burner. I didn’t like rob making predictions to start the WOD. Don’t do that again haha. Lots of fun 5:30 crew!
Stayed afterwards with Princess and did weighted pull-ups for 5reps
5#-10-15-20-25-30-35(3reps)
27 seconds left on the clock.
WU x2
Cleans x 5
5-5-5-5-5
85-95-105-115-125
WOD:
AMRAP in 10 min
10 Burpee Lateral Jumps
200m run
5 rounds in 10:10
Great finish and great work 6:30 crew!
WU x 2
Strength: Push press (x3)
65-85-95-105-105(worked on form) – 115(x2)-115(f)
*got a little nervous to reinjure shoulder at higher weight my and form went out the window* 🙁
WOD:
AMRAP 10 min
10 Burpee lateal jumps
200 m ROW (hip still too sore for running)
4 rounds + 10 burpee lateral jumps
*lost more than a full minute getting in and out of @#$%^ foot straps with the rower….started to get pretty funny after a while!*
Cashout: hamstring and hip stretches