Squats and Row

The first edition of the Bad Ass Class starts tonight at 8pm! There’s still spaces the Thursday 5pm session.

Front Squats x3
5 sets @ 70%

Row 2km for time

Nicolas and Michel
Nicolas and Michel

25 thoughts on “Squats and Row”

  1. Group mobility and Wu

    Front Squats x 3
    135 x 5/ 205 x 5/ 245/245/245/245/245 last set was with a 2 sec pause! Felt good this morning. Nice sharing the bar Mark!

    Row 2k for time
    7:35.2
    I like to count my pulls when rowing, it was 180 pulls to get the 2k in!

    Great class Patrick and great work 6 amer’s!!

  2. Group mobility and Wu
    Zombie Game

    Front Squats x 3
    95×5, 135 x 5. 145/145/145/145/145 X5 thanks for sharing the bar Gabe

    Row 2k for time
    7:45.6

    First time rowing over 500m, so happy with it!

    Thanks for the class Patrick

  3. Front Squats x3
    5 sets @ 70%
    95×5, 155
    Row 2km for time
    7:09

    Thanks Tim for sharing the bar. Visiting us from Court 6 Crossfit,Charlottetown 🙂

    Thanks Patrick, it was a fun one!

  4. Front Squats X 3 with Pam

    Warm up 65-95; then 5 sets @ 115

    Row-row-row your boat (there was a monsoon going on outside at the time)
    8:19.2 (I think)

    Paced to much in the first 1000m. But now I have a better plan for next time. 🙂

  5. MOB + Group WU & MOB

    Front Squats x 3
    5 sets @ 70%
    WU – 135# – 155#
    165# – 165# – 165# – 165# – 165#

    Row 2km
    TIME: 8:17

  6. Front Squats x3
    5 sets @ 70%
    55# – need to re-test my Front Squat. This felt light, but form was good after Kevin corrected my butt winking…

    Row 2km for time
    10:09
    Need to work on rowing.

  7. Mobility x 1
    15 Ring Rows (5 with feet level on a box)
    15 KB DL @ 35

    Group Mobility and Zombie Game

    Front Squat x 3 (with Kim :))
    Warm up @ 35
    Sets at 65

    2K Row
    8:57.2

    Thanks Patrick. Great class.

  8. Mob
    15 RingRows
    15 KB DL (40#)

    Group Mob & WU

    Front Squats x3
    WU 70# x5/ 80# x4
    5 sets x3 @ 100#

    WOD
    2k Row
    Time: 9.09.8

  9. Front squats
    55 and 60 WU
    70#x3 5 sets

    Row 2km
    8:49

    I told myself if I was under 9 I would be ecstatic.. so this is me ecstatic

  10. Group WU

    Front Squats x 3
    5 sets @ 205#

    WOD
    Row 2KM

    TIME: 8:15.6
    was looking to get sub 8 minutes…at least I beat Marcel’s score by 0.4 seconds 🙂

  11. 2 k row

    Time – 8:16

    Was trying to beat Cara’s time, but it didn’t happen. However, we tied on the WU and did the same weights on the front squat and I won on mobility so I’ll call it a tie…

  12. Front squats at 80 – thanks Chantal for some tips on my form

    2K row – 9:58.9

    This was rough. Still coughing 3 hours later!

  13. Front squats with my CFD
    wu – 125-145#
    165# 3×5

    2km row
    8:02

    I wanted sub 8 but I came out too hot to start!

    Then went back for the first Bad Ass Class with some amazing lifting ladies 😊

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