Back Squat
60×5
70×5
80×5
85×3
90×1+
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Think the situps will be too easy? Try upgrading to V-snaps. Or try doing them quicker. Or use an Abmat.
Wall sits – keep your hands off your body and get your hip in line with your knee.
Flutterkicks – Keep the legs straight and the toes pointed. Just go!
Please cancel my 61am
Back Squat
1 x 60-70-80-85-90+ (6 Max)
165-195-205-225-235-250 X 6
Went off Gab and Gilles numbers as my numbers aren’t right.
Made it to #250 X 6 for a PR.
Thanks for sharing the bar guys!
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Way to go Mario! Your with the 1st rack heavy squat boys now!
Nice
Back Squat
1 x 60-70-80-85-90+
225-255-285-305-325×4 – tipped forward on the 3rd rep, slight re-dip on the 4rth.
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Thanks coach Mario, great job 6amers!
WUx1 + CS
Back Squat based on 280
1 x 60-70-80-85-90+
165-195-210-225-235-250×2
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Well done 6 am peeps!
Thanks Mario!
all 15 Situps using GHD
last round 55 Sec wall sit then 115 Flutterkicks
Back Squat x1
60-70-80-85-90+
75-90-95-105-110-115×8
EMOM for 15 min
Min 1 – 15 Abmat Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
MOB + Group WU & MOB
Back Squat
1 x 60-70-80-85-90+
185# – 195# – 205# – 215# – 225# x 6…or I did 215# x 6…forgot to look at book.
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
225#X6
Back Squat
1 x 60-70-80-85-90+
205-245-265-285-295-315×3
Thanks Mario!
Back squat
205-245-256-285-295-315×2
Then the sit ups wall sits and flutter kicks….trying to catch Hannah.
Gettting ready for Yankee swap after she wrecked me with the 150 wall balls last year
Crossfit.com 2017.12.14
For Time:
12 Muscle-Ups (scaled all reps to Muscle-Ups Transition + Ring Dip, on low rings)
800m Run
9 Muscle-Ups
400m Run
6 Muscle-Ups
200m Run
= 14:13
Fun fact, you can still see the turn around markers. Winter running is fun. Yay!
I see ‘running’ and ‘fun’ in the same sentance … something isn’t quite right?
I agree
Sarcasm was heavily implied.
Back Squats
200×5
235×5
270×5
285×3
300×7 (PR!)
EMOM with V-snaps
Last round
20 vsnaps
50 sec wall sit
84 Flutterkicks
Back Squat
60% – 65lbs (5 reps)
70% – 75lbs (5 reps)
80% – 85lbs (5 reps)
85% – 90lbs (3 reps)
90% + – 95 lbs (3 reps)
EMOM – 15 Minutes
Minute 1 – 15 sit ups
Minute 2 – 30 second wall sit
Minute 3 – 45 Flutterkicks ( 2count)
Thanks Blake!
Back Squats
190×5
225×5
255×5
270×3
275×3
EMOM 15 min.
Min1 : 15 v-snaps
Min 2 : 30 sec wall sit
Min 3 : 45 Flutterkicks (2 count)
Thanks for sharing/lowering the bar Kevin! Nice PR!
Back Squats:
140×5
170×5
190×5
205×3
220×6
EMOM for 15 min:
Min 1 – 15 Situps/V-snap mix
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Back SQ
95(5)- 115(5)- 130(5)- 135(3)-145(Amrap-6)
EMOTM 15mins
1- 15 situps
2- 30 sec wall sit
3- 45 Flutterkicks(2ct)
wux1
group wu
Back Squat
60-70-80-85-90+
190-225-255-275-290×10
WOD
EMOM for 15 min
Min 1 – 15 Situps (did v-snaps for 1st 3 rounds)
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Back Squat
260-305-350 X 5
370 X 3
390 X 10
EMOTM with abmat sit-ups
Back Squat
60-70-80-85-90+
100-120-135-145–155×10
EMOM for 15 min
Min 1 – 15 Abmat Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Back Squat
60×5 – 100#
70×5 – 110#
80×5 – 135#
85×3 – 145#
90×1+ 155# for 4 Reps. Was hoping for 7, didn’t feel so great today.
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Thanks for the class Kevin!
mob wux1
back squat x 1
165-195-210-225-235-250×1
WOD EMOM 15min
1 15 sit up
2 30 sec wall sit
3 45 flutterkick ( 2 count )
Back squats:
60% x 5 = 110
70% x 5 = 125
80% x 5 = 145
85% x 3 = 155
90% x ? = 160 Made 8 reps, failed on 9th
WOD- EMOM 15 mins
1- 15 sit ups
2- 30s wall sit
3- 45 flutter kicks
Thanks Amanda!
Wu and mobility
Back Squats with Frank and Jeff
Thanks for sharing the bar guys!
260-305-350 X 5
370 X 3
390 X 5
The squats didn’t feel as good as last week, but that’s still a big pr for lifetime squat weight. So pretty happy still. Next go around I will be better prepared!
Wod Emom for 15min
Min 1 (15 v snaps)
Min 2 (30 sec wall sit)
Min 3 (45 flutter kicks 2 count)
Last round, 20 v snap, 50 sec wall sit and 135 flutter kicks.
Great class Kevin
Great work everybody
Back squats
110-125-145-155-160 3 reps(pr)
WOD
Last round
20 sit-ups
50sec wall sit
98 flutter kicks
Thanks Amanda 🙂
Back squats:
125-155-185-200-215# for 3 for amrap (PR 🙃🙃)
WOD
15 v snaps
30 sec wall sit
45 flutter kicks
Last round = 20 v snaps, 50 sec wall sit, and 106 flutter kicks
All my v snaps were unbroken, guess I can thank gymnastics for that lol!
Back Squats
110-125-145-155-160 x 4
WOD
Last round
20 sit-ups
50sec wall sit
107 flutter kicks
Thanks Amanda!!
Back squats
125-150-170-180 – 190 3 reps(pr)
WOD
Last round
20 sit-ups
50sec wall sit
77 flutter kicks
Nice class Kevin 🙂
Back Squat
1 x 60-70-80-85-90#
Went light at 38 weeks
EMOM for 15 min
Min 1 – 15 Hanging Knee Raises
Min 2 – 30 sec Wall Sit
Min 3 – took a break for these minutes
Back Squat
115-135-155-165-175# (8 reps)
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Back Squat
60×5 175
70×5. 205
80×5. 215
85×3. 235
90×1+ 245 x 7
Failed due to strength
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Flutterkick amrap x93
Thanks Amanda for the class .
And thank you Joanna for counting my reps lol
Back Squat
60-70-80-85-90+
70-75-80-85-90-95# 6 reps on last one
WOD
EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
Back Squat
60×5 .. 105
70×5 .. 115
80×5 .. 120
85×3 .. 125
90×1+ 130×4
Lower numbers than I wanted but just getting back at it..
EMOM for 15 min
Min 1 – 15 Situps(ab mat)
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)
When i saw every one had stopped doing flutter kicks realized I was doing 4 counts, so i continued doing (4-counts) each time and stopped at 30, then did 45 in the last round..
Last wall sit was 60 seconds