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
Group Mobility
Strength” Deadlift 5×5 @ 225lbs
Wod: Scaled to 185lbs for DL. 6:37
Figure 4 cashout stretch
Nice work bud!!
Deadlifts 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!
Great job Laura, that scale wasn’t any easier!!
Deadlifts 5X5 @ 65
(205Wu) 250-250-250-250-250
Wod Rx
Time 7:53 (PR 6sec)
Nice work Trent, looked solid this morning!!
Deadlifts 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
Great job Ange, we need to get you doing doubles!!
MOB + 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
Strength 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
Great 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!
Gross
Always fun to WOD with you but burpees haha 😉
Great 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.
Great work Jackie, the doubles I seen looked great!!
Deadlift 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.
Deadlifts 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
M+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
Mob
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
Love 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!
WUx1
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
Deadlifts x5
5 sets @65%
15 Deadlifts (225%)
100 Double Unders
15 DL
100 DU
15 DL
Compare to Sept.29/15
Score: 04:44
Holly fast!
mobility
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
Great job Rachel, it was really nice to see you this morning!
Very good pic of Kelly!!
Strength 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 🙂
Still a great time!
Even with the shoe malfunction…. ☺
Phone cut off my post early.. Lol
WOD scaled to 185# with singles
Time: 6:42
Dl 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!!
Ooen 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 🙂
Deadlifts x5 @ 155
WOD @ 145
6:17
Fun evening at the gym!
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!
WUx1
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
Deadlifts 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