And…I am crazy sore. Can’t wait to come back full time.
Shannon
What time did you go? The one day I don’t go because I was feeling under the weather, you go!! Cant wait to see you 🙂
Gillyon
Hey Shannon! I just did it at home. I was given a bunch of exercises from the hospital, so I just revamped them crossfit style. 🙂 Can’t wait to workout with you.
Patrick
WOOOHOOOO SHE’S BACK!!
Jane
Gillyyyyyyy!!!!! HERKIE!!!!!!!! 😀
Heather (Mum)
WU X 2
Strength Back Squat X 3
60-65-70-75-85
WOD
5 rounds
10 Push Press
10 Front Squat
2 rounds at 50
3 rounds at 45
Thanks fdr the push. Found this one tough.
Time 13:27
Kevin
Who are you thanking? Not me…you told me you were going punch me in the mouth.
Clean & Jerks (with 2 jerks for every clean, to work on technique)
65(10)-95(8)-105(3)-115(3)-125(3)
Last set at 125# was mostly clean and push press. Damn!
WOD as Rx @ 55#
5 rounds
10 Push press
10 OHS
Time = 7:32
Skipped strength in lieu of foam roller, lacrosse ball, DU.. Little golfers elbow to deal with (oh Johnny where art though? Lol) I’m thinking it’s an overuse issue from punta Cana ( told Lora that ‘bubba’ cup was far too heavy when full to the brim!! Lol
5 Rounds
10 Push Press (#75)
10 OHS (#75)
Time 5:39
This was a fun WOD.. Fun race Mark, you rocked the push press..
Nath
WUx2
Shoulder Press x 3
45-50-55-60-65-70×2 (PR and PR reps)
Weighted pullups
8 x 25
7 x 35
5 x 45
3 x 55
1 x 65
1 x 75 (CRASH)
1 x 80 (f)
HSPUs : 18 unbroken (after WOD)
WOD: 75# Rnds 1&2, 65# Rnds 3-5
7:51
Well that was Fun class!! First time doing OHS since Dislocated shoulder in Nov 7!! Nerve-racking but glad I tried!!
During my weighted pullup attempt at 65#, as I landed back down I started to fall backwards due to the weight on my back pulling me that way! Didn’t fall but was close so I asked Heather S “next time I try this can u just stand behind me so I don’t fall?!?” – when I attempted 75#, everyone was doing the cash out so I just tried it by myself in the corner by the ninja exit – I got it at 75# but when I landed it was too much weight and I couldnt control my inevitable fall straight backwards haha – I hit the ground and then the wall and immediately was embarrassed and laughing at the same time!! Haha !!! Fun times!!
Great job 630 🙂 🙂 too much fun!!
Corinna
Johnny, you always add spice and fun to our classes!
Nadine
He sure does!!!
Especially the “farting part” HAHAHAHA!!! Awwww… took me a while to stop laughing!!
Johnny; ~ ” Oh that was not me… was my back…wait, I’ll do it again to show you!! ~ LOVE it!! haha
Strength – Split Jerks X5
95-95-115-115-130×1(ouch!!)
Should not have attempted that last one.
WOD Scaled due to above ouch!
5 rounds @ 75#
10 Push Press
10 Power Cleans
Time: 5:02
Disapointed that I could not do as RX’d since I was looking forward to it. Next time.
Great job 6:30 crew!
Darsey
Strength shoulder press x5
70-85-95-105-115-120 failed 4th rep
Wod at 55#
Time: 4:59
Handstand pushups 12 unbroken, with 25 plate and abmat
Did another 4 with just abmat
Heidi
Wow, some really fast times on this WOD today! Sorry I missed this one. Maybe a good change for change candidate.
Nice to see that Gillyon is getting back to the swing of things. What a trooper. Can’t wait to see the new little one.
and finally….love the photo Lora. You look so strong….and colour coordinated too.
Krista
Wu x 2
Strength = back squat x5
60-65-75-85-100 (I couldn’t do math today lol messed up the weights I was aiming for – oh well got to right end weight all the same)
Modified WOD (for shoulder)
5 rounds @ 40 lbs
10 good mornings
10 front squats
Time 5:58
Heather S
WU x 2
Cleans
70-85-100-110-120F-115F
No PR but SO MUCH Better!!
Couldn’t believe how fast the time went. Presses were a breeze but by round 4 I thought the OHS were going to kill me! Hardly wait for the day I can Rx this mother.
Great job everyone – some pretty impressive wods tonight!
Jason R
Shoulder press 5x’s
75-85-95-105-110×4
Wod @75
Push press
Front squat
Time : 6:35
Chris S
WUx2
Strength – deadlift X5
225-315-365-405-455 got 2, was gonna try again but i could just feel that my head wasnt in the game ill try again next week hopefully ill be ready to lift big.
WOD Scaled due to above ouch!
5 rounds @ 75#
10 Push Press
10 OHS
not proud tonight… 🙁
I can`t understand why I still have hard time with my arms since LAST WEDNSDAY`S WOD!!
I hurt them with the pull ups…
I was just able to “unfold” my arms proprely by Monday!! But they’re still week…
Bender
MOBILITY
WU X 2
Practiced, HSPU
Strength, OHS 3 X 45-65-75-85-95
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 x 2
Strength: Overhead Squats
5x 65-75-85-95-105
WOD (5 rounds)
10 Push Press (65#)
10 Overhead Squats (65#)
Time: 7:42
What a great picture of Lora!!
WU
Daily Squat to 155#
Strength: Push Jerks: 5x 65-75-90
WOD rx’d#: 8:54
WU x 1
Strenght: Clean & Jerks x 3
85-105-115-125-135-140
WOD (5 rounds)
10 Push Press (65#)
10 Overhead Squats (65#)
Time: 6:15
I don’t know how you morning people do it. My strenghts in the mornings are always 10-15lbs lighter and i’m slower…
WUx2
Ball rolling
Wod Rx @ 55#
4:40
Awesome Job Jo Super Fast!! 🙂
Damn that’s fast!!! Nice 🙂
WU x 2
Strenght: Dead Lifts x 5
100 110 120 140 160
WOD (5 rounds) Modified – Shoulder not 100% yet.
10 Push Ups
10 Back Squats (95#)
Time: 5:35
WU x 2
Front squat x1 -70-80-90-100 Definitely NOT a PR, but today, I couldn’t seem to get it together today. 🙁
WOD (5 rounds) 35#
10 Push Press
10 Overhead Squats
Time: 6:15
Lora – Great pic!
LOL…thanks! Honestly, it scares the crap out of me. Would it have killed me to smile? Even a little?
Wonderful determination!
Really focused!! 🙂
wupx2
shoulderpressx1
50-55-60-70-75pr
wod
5 rounds
10 pushpress
10 frontsquat(55)cuz my OHSquat needs some serious work.
11:38
What a great picture!
Did my first WOD (if it even classifies as one) post c-section.
4 rounds:
5 sit ups
10 pushups (from knees)
15 squats
And…I am crazy sore. Can’t wait to come back full time.
What time did you go? The one day I don’t go because I was feeling under the weather, you go!! Cant wait to see you 🙂
Hey Shannon! I just did it at home. I was given a bunch of exercises from the hospital, so I just revamped them crossfit style. 🙂 Can’t wait to workout with you.
WOOOHOOOO SHE’S BACK!!
Gillyyyyyyy!!!!! HERKIE!!!!!!!! 😀
WU X 2
Strength Back Squat X 3
60-65-70-75-85
WOD
5 rounds
10 Push Press
10 Front Squat
2 rounds at 50
3 rounds at 45
Thanks fdr the push. Found this one tough.
Time 13:27
Who are you thanking? Not me…you told me you were going punch me in the mouth.
LOL, awesome
Ah! Motherly love 🙂
wu x 2
strength – lacrosse ball & foam roller
WOD : 5 rounds (15 min cap)
10 Push press (65#)
10 OHS
Time = 8:03
wu x 2
strength – Push Press
50, 60, 70, 80(F), 80(F), 80(F)
WOD : 5 rounds (15 min cap)
10 Push press (45#)
10 OHS
Time = 12:06 – really tired this morning not into the work out it was a tough one plus I think I only did 4 rounds
Wod as Rx’d
3:45
Holy Fast Great Job Coach!! 🙂
Zippy!
Insane time Coach!
WU x 2
Stength: OHS x 5
45-55-65-75-80
WOD:
5 Rounds
10 Push Press (#55)
10 OHS
Time: 8:24
WU x 1
Strength: Shoulder press x 3
95-120-135-150-170 (could only get 2)
WOD (5 rounds)
10 Push Press (75#)
10 Overhead Squats (75#)
Time: 4:29
CFWU x 2
Strength – Overhead Squats x 5
75-80-90-90
WOD – 5 Rounds
10 Push Press 75#
10 Front Squats
Time: 5:02
CFWU x 2
Back Squats x 5
150-165-180-205-230 Pr for reps
WOD: 5 Rounds
10 Push Press #70
10 Overhead Squats #70
Time: 9:41
WU x 2
Cleans x 3
95 – 115 – 135 – 155 – 175
5 Rounds
10 Push Press (75#)
10 OHS (75#)
Time 4:51
Wicked bro!!!!!
WU x 2
back squat x 5
135-160-180-205-235 (10# PR for reps)
5 Rounds
10 Push Press (65#)
10 OHS (65#)
Time 7:38
WU x 2
Clean & Jerks (with 2 jerks for every clean, to work on technique)
65(10)-95(8)-105(3)-115(3)-125(3)
Last set at 125# was mostly clean and push press. Damn!
WOD as Rx @ 55#
5 rounds
10 Push press
10 OHS
Time = 7:32
Cashout – Figure 4 (30 sec per leg x 3)
Great Picture Lora 🙂
WU x 2
Strength-Deadlift x5
75-80-85-95-115
WOD @ 35#
5 rounds
10 Push press
10 OHS
Time = 7:51
Cashout – Figure 4 (30 sec per leg x 2)
WU x 2
Skipped strength in lieu of foam roller, lacrosse ball, DU.. Little golfers elbow to deal with (oh Johnny where art though? Lol) I’m thinking it’s an overuse issue from punta Cana ( told Lora that ‘bubba’ cup was far too heavy when full to the brim!! Lol
5 Rounds
10 Push Press (#75)
10 OHS (#75)
Time 5:39
This was a fun WOD.. Fun race Mark, you rocked the push press..
WUx2
Shoulder Press x 3
45-50-55-60-65-70×2 (PR and PR reps)
WOD:
5 rounds
10 Push Press 50#
10 OHS
Time: 11:00
Did all the OHS unbroken but had really a hard time with the Push Presses. Wow! Hard but fun!
WU x 2
Power Cleans x 3
115-125-135-155-175
WOD Rx’d Time: 8:24
Great job everyone and Johnny thanks for the laugh at your expense at the end of the class 🙂
Weighted pullups
8 x 25
7 x 35
5 x 45
3 x 55
1 x 65
1 x 75 (CRASH)
1 x 80 (f)
HSPUs : 18 unbroken (after WOD)
WOD: 75# Rnds 1&2, 65# Rnds 3-5
7:51
Well that was Fun class!! First time doing OHS since Dislocated shoulder in Nov 7!! Nerve-racking but glad I tried!!
During my weighted pullup attempt at 65#, as I landed back down I started to fall backwards due to the weight on my back pulling me that way! Didn’t fall but was close so I asked Heather S “next time I try this can u just stand behind me so I don’t fall?!?” – when I attempted 75#, everyone was doing the cash out so I just tried it by myself in the corner by the ninja exit – I got it at 75# but when I landed it was too much weight and I couldnt control my inevitable fall straight backwards haha – I hit the ground and then the wall and immediately was embarrassed and laughing at the same time!! Haha !!! Fun times!!
Great job 630 🙂 🙂 too much fun!!
Johnny, you always add spice and fun to our classes!
He sure does!!!
Especially the “farting part” HAHAHAHA!!! Awwww… took me a while to stop laughing!!
Johnny; ~ ” Oh that was not me… was my back…wait, I’ll do it again to show you!! ~ LOVE it!! haha
The race is back on. … the goal is 22!
WU
Warmed up my back and hips with the WOD weight for the OHS.
Strength: Back Squat
135-145-155-165-175-185(fail)
WOD @ Rx 55 lbs
Time: 6:02
Sonia; you must have been flying to do this one under 4 minutes! You go girl!
Push press 5’s
135-155-1765-195-205 Probably a PR for reps. Puts me at a 240 1RM
WOD with 75 – 5:58
WU x2
Cleans x 3
60-70-75-80-85
WOD @ 35#
time= 7:43
WUx2
Strength – Split Jerks X5
95-95-115-115-130×1(ouch!!)
Should not have attempted that last one.
WOD Scaled due to above ouch!
5 rounds @ 75#
10 Push Press
10 Power Cleans
Time: 5:02
Disapointed that I could not do as RX’d since I was looking forward to it. Next time.
Great job 6:30 crew!
Strength shoulder press x5
70-85-95-105-115-120 failed 4th rep
Wod at 55#
Time: 4:59
Handstand pushups 12 unbroken, with 25 plate and abmat
Did another 4 with just abmat
Wow, some really fast times on this WOD today! Sorry I missed this one. Maybe a good change for change candidate.
Nice to see that Gillyon is getting back to the swing of things. What a trooper. Can’t wait to see the new little one.
and finally….love the photo Lora. You look so strong….and colour coordinated too.
Wu x 2
Strength = back squat x5
60-65-75-85-100 (I couldn’t do math today lol messed up the weights I was aiming for – oh well got to right end weight all the same)
Modified WOD (for shoulder)
5 rounds @ 40 lbs
10 good mornings
10 front squats
Time 5:58
WU x 2
Cleans
70-85-100-110-120F-115F
No PR but SO MUCH Better!!
5 Rounds
10 Push Press (#45)
10 OHS (#45)
Time: 9:13
Couldn’t believe how fast the time went. Presses were a breeze but by round 4 I thought the OHS were going to kill me! Hardly wait for the day I can Rx this mother.
Great job everyone – some pretty impressive wods tonight!
Shoulder press 5x’s
75-85-95-105-110×4
Wod @75
Push press
Front squat
Time : 6:35
WUx2
Strength – deadlift X5
225-315-365-405-455 got 2, was gonna try again but i could just feel that my head wasnt in the game ill try again next week hopefully ill be ready to lift big.
WOD Scaled due to above ouch!
5 rounds @ 75#
10 Push Press
10 OHS
Time: 6:10
BIG DEADLIFT!
Monster DL #’s. the WOD seems to not be modified.
wux2
Push Jerks – 5x 50-55-60-65 and only [email protected]
5 rounds @ 45#
10 Push Press
10 Front Squats
Time: 10:02
not proud tonight… 🙁
I can`t understand why I still have hard time with my arms since LAST WEDNSDAY`S WOD!!
I hurt them with the pull ups…
I was just able to “unfold” my arms proprely by Monday!! But they’re still week…
MOBILITY
WU X 2
Practiced, HSPU
Strength, OHS 3 X 45-65-75-85-95
WOD @ 70LBS = 7:28
WUx2
Shoulder Press x 5
65-75-85-95-105
5 rounds @ 55#
10 Push Press
10 OHS
Time: 6:47
WUx2
Strength Deadlift x 5
70-75-80-95-115
5 rounds @ 35#
10 Push Press
10 OHS
Time: 7:51