Box News: Live viewing of 16.2 will be Thursday at 9pm at the gym.

Muscle-up clinic on March 6 from 1-2:30pm.

March Break Kids Camp – March 7-11 from 1:15-2:15pm

Deadlifts x5

5 sets @65%

15 Deadlifts (225/155#/60%)

100 Double Unders (2x SU)

15 DL

100 DU

15 DL

Compare to Sept.29/15

CodyGroup Mobility

Strength” Deadlift 5×5 @ 225lbs

Wod: Scaled to 185lbs for DL. 6:37

Figure 4 cashout stretch

Shane HNice work bud!!

LauraDeadlifts x5

5 sets @65% = 105#

15 Deadlifts (60%= 95#)

100 Double Unders (250m row)

15 DL

100 DU (250m row)

15 DL

Time: 6:12

Wish I didn’t need to scale to rowing, but I know it was the right choice for my shin. Thanks for the last minute sub Shane!

Shane HGreat job Laura, that scale wasn’t any easier!!

TrentDeadlifts 5X5 @ 65

(205Wu) 250-250-250-250-250

Wod Rx

Time 7:53 (PR 6sec)

Shane HNice work Trent, looked solid this morning!!

AngeDeadlifts x5

5 sets @65%

170#

15 Deadlifts @ 155#

100 Double Unders (scaled to 2x SU)

15 DL

100 DU (scaled to 2x SU)

15 DL

Time 8:03

Shane HGreat job Ange, we need to get you doing doubles!!

Mark DMOB + WU + 1 min Skipping

Deadlifts

5 sets @ 65%

135# – WU

145# – x3

155# – x2

WOD – 10 min cap

15 Deadlifts (225/155#/60%) – 155#

100 Double Unders (2x SU) – 200 Singles

15 DL – 155#

100 DU – 169 Singles

15 DL –

TIME: 10min – DNF

Patrick DStrength 5×5 reps at 65% deadlifts

155-155-155-155-155

WOD : 15 deadlifts, 200 single unders, 15 deadlifts, 200 single unders, 15 deadlifts at 155 #

Score : 7:43

MariaGreat picture Kelly! 🙂

Deadlifts x5

5 x 175#

Open Gym

100 burpees for time (6:23)

Fun working out with you Elba! Great job on the WOD!

Shane HGross

ElbaAlways fun to WOD with you but burpees haha 😉

jackiecantinGreat pic of Kelly…an amazing athlete and all around good egg!

Deadlifts x5

5 sets @65% = 105#

15 Deadlifts (60%= 95#)

100 Double Unders (did some nasty doubles and switched to single unders for this round)

15 DL

100 DU

15 DL

Time: 8:59

Realized that I really listen to the rope to time my jump, so I will get over onto the OLY mat next time, until I have some proficiency at DUs.

Loved the class Shane. Nice work, as usual.

Shane HGreat work Jackie, the doubles I seen looked great!!

BlakeDeadlift x 5

215 – 265 – 265 – 265 – 265 – 265

WOD as Rx’d

9:00

Almost 30 sec off my best but given the last couple days of workouts I will take it.

Doubles gave me a bit of trouble today but slogged through them.

Kevin MackDeadlifts x5

5 sets @65% = 195#

15 Deadlifts 185#

100 Double Unders (did a hybrid of singles and DU’s – 30DU’s and 90 singles)

15 DL

100 DU (scaled to 200 singles)

15 DL

Time: 9:41

HannahM+WU

Group mob

Deadlifts x5

5 sets @65%, 90lb

15 Deadlifts (225/155#/60%) 85lb

200 Double Unders (2x SU)

15 DL

200 DU

15 DL

6:13

Steph HMob

WU x1

Dbl under practise

Group Mob & WU

Deadlifts x5

[email protected]#

5 sets @145#

WOD 10 min cap

15 Deadlifts (125#)

200 Single Unders

15 DL

200 SU

15 DL

Time: 8.42

Heather SLove love love the picture Kelly. Such intense focus – there’s no question why you’ve come so far 🙂

Deadlifts

155-185-185-185-185-195

Wow: Rx

Time: 9:04

Nice to be back doing wods that aren’t modified for my knee but very thankful we have trainers qualified to get us through any injury. Thanks for all the help guys!

FrankieWUx1

Group MOB

Deadlifts x5

5 sets @265#

WOD Scaled

15 Deadlifts (225#)

100 Double Unders (scaled to 200 SUs)

15 Deadlifts (225#)

100 Double Unders (scaled to 200 SUs)

15 Deadlifts (225#)

time = 6:37 PR of 7 seconds

Shane HDeadlifts x5

5 sets @65%

15 Deadlifts (225%)

100 Double Unders

15 DL

100 DU

15 DL

Compare to Sept.29/15

Score: 04:44

Mel GHolly fast!

Rachelmobility

wu x 1 + 1 min skipping

group wu

strength – Deadlift x 5

5 sets @ 65%

35, 55, 55, 55, 65

WOD : 10 min cap

15 Deadlifts 40#

100 singles

15 Deadlifts

100 singles

15 Deadlifts

100 singles

Time = 6:29

cash out – Figure 4 & calf drop

Shane HGreat job Rachel, it was really nice to see you this morning!

Shane HVery good pic of Kelly!!

CaraStrength and wod @ 105# because of my back

time: 5:39

For future reference, did Rx in Sept/15 in 7:06

And for goodness sake, DOUBLE KNOT your shoes future Cara…all 3 times I’ve done this wod I’ve stopped to tie my shoe….

Thanks Steph, fun night in the gym 🙂

Shane HayesStill a great time!

Shane HayesEven with the shoe malfunction…. ☺

Phone cut off my post early.. Lol

MarcelWOD scaled to 185# with singles

Time: 6:42

NatachaDl x 5

85-100-110-110-110-110

Wod @ 100#

9:06 (thoses DUs… I like Jackies idea of skipping on the oly surfaces to hear the sound of the rope on rhe ground… Had a few series of plus 10 in a row that felt good and i was focusing on that sound… Thanks Jackie!

Awesome pic Kelly!!

ElbaOoen gym

Deadlift x 5 @65%

175lbs

WOD

15 deadlifts 155lbs

100 DU (I tried to stick with the doubles but it took me 1 min to do 5 DU so I did 190 singles)

15 deadlifts

100 DU (did 80 singles and tried again doubles, and they felt way better 60 DU)

15 deadlifts

Time= 8:35 🙂

Mel GDeadlifts x5 @ 155

WOD @ 145

6:17

Fun evening at the gym!

Chantal L.Open gym

DL x 5 @ 175# (65%) for 5 sets

WOD Rx’d … Got to the last round of deadlifts and completed 9 within the 10 minutes. The doulbe unders were the bottleneck… need to get better at them!

JanetWUx1

Group MOB

Deadlifts x5

5 sets @ 115#

WOD Scaled

15 Deadlifts (105#)

100 Double Unders (scaled to 200 SUs)

15 Deadlifts

100 Double Unders (scaled to 200 SUs)

15 Deadlifts

time = 7:45

GabrielDeadlifts x5

5 sets @65%

185-250-250-250-250-250

15 Deadlifts (225#) had 11 at 225 then finished 1st with 135 (right hamstring strain)

100 Double Unders (200 singles)

15 DL – Left leg 60# KB deadlifs

100 DU (200 singles)

15 DL-Left leg 60# KB deadlifs

Time 9:40