Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
Helping!
19 thoughts on “Strength Day”
Elba
WU x 1
WOD
10 rds every 3 min
1 squat clean + 2 front squats
85-95-105-115-120-125-130-135-140-145(last set was power clean)
Nice class Shane! Good job 6 am 😊
Elba
30 sec= 14 cal
Trent Washburn
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-105-115-125-135-145-155-165-185-210
Remi F
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
75-85-95-105-115-125-135-145-155-165*
*ugly squat clean on the last rep, and dropped it on the 2nd FS.
Not feeling 100% (sick).
Sorry for the late open sign up!
Del
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
115-125-135-145-155-165-175-185-195-215
30 sec bike = 33cal
Thanks Roxanne!
Gabriel
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-105-115-125-135-145-155-165-175-185
Thanks Shane!
Heather Beck
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
45-55-60-65-70-75-80-85-90-100
30 sec = 10 cals
Cheryl
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
40-45-50-50-55-55-60-60-65-70#
30 sec bike cash out = 6 cal
Thank you Kevin!
stephdh120
Every 3 mins x 10 rounds
1 Sq Clean & 2 Front Sq
55/60/65/70/75/80/85/90/95(F)/95#
30 Sec Max Cal Bike
7 Cals
Kelly B
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
65-75-85-95-100-105-115-125-130-140# (f)
30sec Max Cal Bike: 12 cal
Thanks Shane. Fun class!
Fred
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-135-145-155-175-185-195-200-205-210#(PR)
Previous Squat Clean 1RM was 205#
30 sec max cals on Assault Bike – 18 cals
Frankie
WOD
10 rds every 3 min
1 squat clean + 2 front squats
95-115-135-155-175-185-195-205(f)-205-215(f)
Missing energy tonight
GillesGautreau
mob wux1
every 3 min
1 squat clean
+
2 front squat
75-85-95-105-115
135-140-145-150-155
Jeff Leech
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-125-145-165-185-205-225-235-255-255
I got the clean and 1 front squat at 255 twice.
I was super happy with that 10#pr. I feel like 265 is close.
Thanks for the coaching tips Kevin. They are always appreciated.
Fred
Good job Jeff! And you were right that I was going to love that strength day.
AMY HOGAN
Mobility
WUx1
Every 3 minutes for 10 rounds:
1 Squat Clean
2 front squats
65-75-85-95-105-115-120-120-125-130(only 1 FS)
Shane Hayes
Wod
135,155,175,195,215,235,245,255,265f,265f couldn’t keep my elbows up. Got under the way and had it on my shoulders just couldn’t stand it up
21 or 22 cal on the bike
Aubrey
mob wux1
every 3 min
1 squat clean
+
2 front squat
75-85-95-105-115
125-135-145- 155-165 f*3 close on last try. Have to get down faster with elbows up…
17 cal
Thanks Shane!
Stacey Simpson
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
45-55-60-65-70-75-80-85-90-95(F)
Got under it, but couldn’t stand up
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 1
WOD
10 rds every 3 min
1 squat clean + 2 front squats
85-95-105-115-120-125-130-135-140-145(last set was power clean)
Nice class Shane! Good job 6 am 😊
30 sec= 14 cal
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-105-115-125-135-145-155-165-185-210
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
75-85-95-105-115-125-135-145-155-165*
*ugly squat clean on the last rep, and dropped it on the 2nd FS.
Not feeling 100% (sick).
Sorry for the late open sign up!
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
115-125-135-145-155-165-175-185-195-215
30 sec bike = 33cal
Thanks Roxanne!
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-105-115-125-135-145-155-165-175-185
Thanks Shane!
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
45-55-60-65-70-75-80-85-90-100
30 sec = 10 cals
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
40-45-50-50-55-55-60-60-65-70#
30 sec bike cash out = 6 cal
Thank you Kevin!
Every 3 mins x 10 rounds
1 Sq Clean & 2 Front Sq
55/60/65/70/75/80/85/90/95(F)/95#
30 Sec Max Cal Bike
7 Cals
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
65-75-85-95-100-105-115-125-130-140# (f)
30sec Max Cal Bike: 12 cal
Thanks Shane. Fun class!
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-135-145-155-175-185-195-200-205-210#(PR)
Previous Squat Clean 1RM was 205#
30 sec max cals on Assault Bike – 18 cals
WOD
10 rds every 3 min
1 squat clean + 2 front squats
95-115-135-155-175-185-195-205(f)-205-215(f)
Missing energy tonight
mob wux1
every 3 min
1 squat clean
+
2 front squat
75-85-95-105-115
135-140-145-150-155
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
95-125-145-165-185-205-225-235-255-255
I got the clean and 1 front squat at 255 twice.
I was super happy with that 10#pr. I feel like 265 is close.
Thanks for the coaching tips Kevin. They are always appreciated.
Good job Jeff! And you were right that I was going to love that strength day.
Mobility
WUx1
Every 3 minutes for 10 rounds:
1 Squat Clean
2 front squats
65-75-85-95-105-115-120-120-125-130(only 1 FS)
Wod
135,155,175,195,215,235,245,255,265f,265f couldn’t keep my elbows up. Got under the way and had it on my shoulders just couldn’t stand it up
21 or 22 cal on the bike
mob wux1
every 3 min
1 squat clean
+
2 front squat
75-85-95-105-115
125-135-145- 155-165 f*3 close on last try. Have to get down faster with elbows up…
17 cal
Thanks Shane!
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
*build in weight
45-55-60-65-70-75-80-85-90-95(F)
Got under it, but couldn’t stand up
30 sec = 9.9 cals