For anyone sitting on the fence for the rowing clinic, I highly recommend it! You will see big improvements immediately in your technique. And, since we row a lot in the winter, every second counts (or calorie)!
Thanks for the class Shane.
Cheryl
Great job on the RX WOD today Jackie!!
Shane Hayes
Way to go Jackie, RX and all!!
Cheryl
Back Squat
60 & 70% x 5 (75 & 90#)
80 & 85% x 3 (100 & 105#
90% x AMRAP (115# x 3)
AMRAP 15 min
15 Burpees
30 Russian KBS (35#)
120 Single skips
3 rounds + 30 R KBs
Thank you Shane!
Ryanne
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP – 120# *5
Thanks for sharing Cheryl and Jackie
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s (Singles x 2)
Did 120 singles
I upped my 1rm by 10# this week, and Shane now tells me I have to go up another 5# next week 😬😬
WOD – AMRAP 15 min
15 Burpees
30 Russian KBS 50#
120 Single unders
3 rounds + 3 KBS
I had considered doing 70# KBS but glad I went light on my wrist today. It’s way better but was still stiff, and I feel like any heavier today would have been hard to hang onto.
I had also had a little hesitation about how today was going to go. Last night was my second swim class, and I pushed myself hard on getting out of my comfort zone. I woke up in the middle of the night feeling sore, and worried about the squats. But apparently it all worked out!
Mark
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
215# – 250# – 295# x 3…pulled the pin to ease into things
AMRAP 15 min
15 Burpees – Kickouts
30 Russian KBS (70/53#) – 70#
60 DU’s (Singles x 2) – Singles
TOTAL: 2 rounds + 20 KBS
Remi F
Back Squat
160(5) – 185(5) – 210(3) – 225(3) – 240(only 1).
Adjust 1RM to 255#.
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#) used 60.
60 DU’s (Singles x 2)
3 rounds+33 reps.
Heather Beck
Back Squat
60 & 70% x 5 (100/115#)
80 & 85% x 3 (130/140#)
90% x AMRAP (150# x 7)
Use 175 for 1RM next week
AMRAP 15 min
15 Burpees
30 Russian KBS (50#)
60 Single skips
3 rounds + 4 burpees
Jordan Sanipass
Back Squat – based on 220#
60 & 70% x 5 – 130#,155# x5
80 & 85% x 3 – 175#,190# x 3
90% x AMRAP- 200# x 7
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#) – used 70#
60 DU’s (Singles x 2) – single 120
Back Squat
Accidentally used me deadlift numbers for first 2 rounds. So stuck with 85% for a few rounds then jumped to 90% 160/190/ 190/190/200 for 7.
60/70% x 5
80/85% x 3
90% Got AMRAP.
AMRAP 15 min
15 Burpees
30 Russian KBS Used 60#. Good weight
60 DU’s (Singles x 2) Did 120 Singles
3 Rounds 45 reps
Amy Hogan
Drop in at CrossFit landmark
Group warm up
Strength: clean and jerk 1RM
85-105-115-125-125
WOD: Air fryer 3rounds
50 air squats
10 clean and jerk (85#)
*10 min cap
Time: 9:34
Laura
Back Squat
60 & 70% x 5
85-105#
80 & 85% x 3
120-130
90% x AMRAP
135(4 reps)
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s
3 rounds + 33 DU
Thanks Amanda!
Christie Neate
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
115-125-135-145-155#
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s (Singles x 2)
WOD w 45# and Singles
3 rounds + 10 burpees
Kristen
Back Squat up to 120# (5 reps, last rep wasn’t quite low enough so.. 4 reps?)
WOD
50# KBS (first time using 50 KB!)
20 doubles per round then the rest singles
2 rounds + 35 reps
GillesGautreau
back squat
180×5 210×5 240×3
255×3 270×4
AMRAP in 15 min
15 burpees
30 Russian KBS 60#
60 DU ( 120 single )
4 round
Heidi
Back Squats (% based on 190)
60% = 115 x 5
70% = 135 x 5
80% = 150 x 3
85% = 160 x 3
90% = 170 x 3 (tapped out after 3)
AMRAP 15 min
15 Burpees
30 Russian KBS (70#)
120 SU’s
Score: 3 rounds + 16 reps
Daniel L Davey
Wod- 3 rounds plus 13 lbs Rx’d
Daniel L Davey
13 *kbs f’n auto correct
Mario
Back Squats
60% (5) – 210#
70% (5) – 245#
80% (3) – 280#
85% (3) – 295#
90% (AMRAP) – 315# x 2
(Felt heavy today)
AMRAP 15 min
15 Burpees
30 Russian KBS (70#)
60 DU’s
Score: 4 rounds + 5 reps
Leanne daigle
Back squats
Based on 155#
90 to 140# (did 5)
WOD
15 burpees
30 russian kbs 50#
120 single skips
3 rounds 70 reps
Thanks Amanda and….
Thanks for sharing the bar Janelle!
Aubrey
Back Squat 320#
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
290# for 3
AMRAP 15 min
15 Burpees
30 Russian KBS 53#
60 DU’s (Singles x 2)
4 rounds 15 burpees
Thanks Janelle!
Andre L
Back Squat
60% – 145 x 5
70% – 165 x 5
80% – 190 x 3
85% – 205 x 3
90% – 215 x 3
AMRAP 15 min
15 Burpees
30 Russian KBS 70#
120 Singel Unders
3 rounds + 10 KBS
Lots of staring at the KB, it felt HEAVY!!
Janet
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
AMRAP 15 min
15 Burpees
30 Russian KBS (53#)
60 DU’s
3 rounds 9 burpees RX
this was harder then i thought it would be
Derek Chase
Back Squat
60 % 245
70% 285
80 %325
85% 345
90% 365 x 4 last one felt like my head was going to explode so I stopped lol .
WOD Rx , 2 rounds + 64 .
Melanie
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
100 – 115 – 130 – 140 – 150 x 4
Lost my brace and folded forward on the last set, need work on keeping chest up!
AMRAP 15 min
15 Burpees
30 Russian KBS (50#)
60 DU’s
4 rounds plus 2 burpees
I aimed for 3 rounds and I was super proud I managed 4!
Samantha Both
Subbed pendlay row for back squats – 4 x 10 (75/80/85/90)
AMRAP
15 burpees
30 Russian KBS (50# — all the 53# were taken)
120 singles
4 + 20 KBS
All KBS were unbroken.
Gabriel
Back Squat
60 & 70% x 5 – 175 & 205
80 & 85% x 3 – 230 & 245
90% x AMRAP – 260 (f) – At bottom I felt like a sudden snapped in right inner thigh so stopped
AMRAP 15 min
15 Burpees – Kickouts
30 Russian KBS (70/53#) – 70#
60 DU’s (Singles x 2)
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…
WU + MOB x 1 +!300 M Row
Group WU + MOB
Back Squats
60% (5) – 65
70% (5) – 75
80% (3) – 90
85% (3) – 95
90%+ (2) – 100
Weight was upped from last week, so happy with that! Thanks Cheryl and Ryanne.
WOD
15 Burpees
30 Russian KBS @ 53
60 Double Unders
3 R 1 Burpee RX
For anyone sitting on the fence for the rowing clinic, I highly recommend it! You will see big improvements immediately in your technique. And, since we row a lot in the winter, every second counts (or calorie)!
Thanks for the class Shane.
Great job on the RX WOD today Jackie!!
Way to go Jackie, RX and all!!
Back Squat
60 & 70% x 5 (75 & 90#)
80 & 85% x 3 (100 & 105#
90% x AMRAP (115# x 3)
AMRAP 15 min
15 Burpees
30 Russian KBS (35#)
120 Single skips
3 rounds + 30 R KBs
Thank you Shane!
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP – 120# *5
Thanks for sharing Cheryl and Jackie
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s (Singles x 2)
Did 120 singles
4 rounds + 15 burpees + 15 kbs
Sweaty one !
Thanks Shane
Your burpees are SO fast!! Way to go!
Back Squats
60% (5) – 120#
70% (5) – 140#
80% (3) – 160#
85% (3) – 170#
90% (AMRAP) – 180# x 5
AMRAP 15 min
15 Burpees
30 Russian KBS (53#)
60 DU’s
Score: 3 rounds + 30 DU’s RX
Thanks Shane. Great job everyone!
Back Squats
60% (5) – 140
70% (5) – 165
80% (3) – 185
85% (3) – 195
90%+ – 205 x 5
I upped my 1rm by 10# this week, and Shane now tells me I have to go up another 5# next week 😬😬
WOD – AMRAP 15 min
15 Burpees
30 Russian KBS 50#
120 Single unders
3 rounds + 3 KBS
I had considered doing 70# KBS but glad I went light on my wrist today. It’s way better but was still stiff, and I feel like any heavier today would have been hard to hang onto.
I had also had a little hesitation about how today was going to go. Last night was my second swim class, and I pushed myself hard on getting out of my comfort zone. I woke up in the middle of the night feeling sore, and worried about the squats. But apparently it all worked out!
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
215# – 250# – 295# x 3…pulled the pin to ease into things
AMRAP 15 min
15 Burpees – Kickouts
30 Russian KBS (70/53#) – 70#
60 DU’s (Singles x 2) – Singles
TOTAL: 2 rounds + 20 KBS
Back Squat
160(5) – 185(5) – 210(3) – 225(3) – 240(only 1).
Adjust 1RM to 255#.
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#) used 60.
60 DU’s (Singles x 2)
3 rounds+33 reps.
Back Squat
60 & 70% x 5 (100/115#)
80 & 85% x 3 (130/140#)
90% x AMRAP (150# x 7)
Use 175 for 1RM next week
AMRAP 15 min
15 Burpees
30 Russian KBS (50#)
60 Single skips
3 rounds + 4 burpees
Back Squat – based on 220#
60 & 70% x 5 – 130#,155# x5
80 & 85% x 3 – 175#,190# x 3
90% x AMRAP- 200# x 7
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#) – used 70#
60 DU’s (Singles x 2) – single 120
4 rounds + 17 reps
WOD rx’d: 3 rounds + 1 KBS
Back Sq
100 x5
115 x5
130 x3
140 x3
150 x(4)
Amrap 15mins
15 Burpees
30 Russian KB(40#)
120 Single Unders
Total- 3rds & 14 burpees
Back Squat
Accidentally used me deadlift numbers for first 2 rounds. So stuck with 85% for a few rounds then jumped to 90% 160/190/ 190/190/200 for 7.
60/70% x 5
80/85% x 3
90% Got AMRAP.
AMRAP 15 min
15 Burpees
30 Russian KBS Used 60#. Good weight
60 DU’s (Singles x 2) Did 120 Singles
3 Rounds 45 reps
Drop in at CrossFit landmark
Group warm up
Strength: clean and jerk 1RM
85-105-115-125-125
WOD: Air fryer 3rounds
50 air squats
10 clean and jerk (85#)
*10 min cap
Time: 9:34
Back Squat
60 & 70% x 5
85-105#
80 & 85% x 3
120-130
90% x AMRAP
135(4 reps)
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s
3 rounds + 33 DU
Thanks Amanda!
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
115-125-135-145-155#
AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s (Singles x 2)
WOD w 45# and Singles
3 rounds + 10 burpees
Back Squat up to 120# (5 reps, last rep wasn’t quite low enough so.. 4 reps?)
WOD
50# KBS (first time using 50 KB!)
20 doubles per round then the rest singles
2 rounds + 35 reps
back squat
180×5 210×5 240×3
255×3 270×4
AMRAP in 15 min
15 burpees
30 Russian KBS 60#
60 DU ( 120 single )
4 round
Back Squats (% based on 190)
60% = 115 x 5
70% = 135 x 5
80% = 150 x 3
85% = 160 x 3
90% = 170 x 3 (tapped out after 3)
15 Min AMRAP
15 burpees
30 Russian KB @ 50#
60 Double unders
3 Rounds + 7 burpees
I underestimated this one. Was really gassed…and those Russian KBS, those were heavy
Back Squats
60% (5) – 235#
70% (5) – 275#
80% (3) – 315#
85% (3) – 335#
90% (AMRAP) – 355# x 3
AMRAP 15 min
15 Burpees
30 Russian KBS (70#)
120 SU’s
Score: 3 rounds + 16 reps
Wod- 3 rounds plus 13 lbs Rx’d
13 *kbs f’n auto correct
Back Squats
60% (5) – 210#
70% (5) – 245#
80% (3) – 280#
85% (3) – 295#
90% (AMRAP) – 315# x 2
(Felt heavy today)
AMRAP 15 min
15 Burpees
30 Russian KBS (70#)
60 DU’s
Score: 4 rounds + 5 reps
Back squats
Based on 155#
90 to 140# (did 5)
WOD
15 burpees
30 russian kbs 50#
120 single skips
3 rounds 70 reps
Thanks Amanda and….
Thanks for sharing the bar Janelle!
Back Squat 320#
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
290# for 3
AMRAP 15 min
15 Burpees
30 Russian KBS 53#
60 DU’s (Singles x 2)
4 rounds 15 burpees
Thanks Janelle!
Back Squat
60% – 145 x 5
70% – 165 x 5
80% – 190 x 3
85% – 205 x 3
90% – 215 x 3
AMRAP 15 min
15 Burpees
30 Russian KBS 70#
120 Singel Unders
3 rounds + 10 KBS
Lots of staring at the KB, it felt HEAVY!!
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
AMRAP 15 min
15 Burpees
30 Russian KBS (53#)
60 DU’s
3 rounds 9 burpees RX
this was harder then i thought it would be
Back Squat
60 % 245
70% 285
80 %325
85% 345
90% 365 x 4 last one felt like my head was going to explode so I stopped lol .
WOD Rx , 2 rounds + 64 .
Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
100 – 115 – 130 – 140 – 150 x 4
Lost my brace and folded forward on the last set, need work on keeping chest up!
AMRAP 15 min
15 Burpees
30 Russian KBS (50#)
60 DU’s
4 rounds plus 2 burpees
I aimed for 3 rounds and I was super proud I managed 4!
Subbed pendlay row for back squats – 4 x 10 (75/80/85/90)
AMRAP
15 burpees
30 Russian KBS (50# — all the 53# were taken)
120 singles
4 + 20 KBS
All KBS were unbroken.
Back Squat
60 & 70% x 5 – 175 & 205
80 & 85% x 3 – 230 & 245
90% x AMRAP – 260 (f) – At bottom I felt like a sudden snapped in right inner thigh so stopped
AMRAP 15 min
15 Burpees – Kickouts
30 Russian KBS (70/53#) – 70#
60 DU’s (Singles x 2)
TOTAL: 4 rounds + 3 Burpees