Bring a Friend Day tomorrow!
Bad Ass Double Under Class and Bad Ass Obstacle Race Class – coming soon!
EMOM for 6 min
5 Wall Balls
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#)
Thrusters (65/45#)
Pullups
Compare to May 25/17
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Iβm on my way, be a few mins late.
Group WU & MOB
EMOM for 6 min
5 Wall Balls – 14#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#) – 35#
Thrusters (65/45#) – 50#
Pullups – RRs
TOTAL = 180 reps
EMOM with 14# wall ball
WOD 21-18-15-12-9-6-3
Rx = 19:35
Right barely under the cap
That was a killer workout
My hands really hurt now
So happy to get back to a 6am class
EMOM for 6 min
5 Wall Balls 8#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (35#)
Thrusters (45#)
Pullups (Ring Rows)
17:47
After the set of 18 thrusters, couldn’t string more than 5 together at a time (wth?), also after set of 21 KBS had to break those up … so it got long, quickly.
Thanks for the class Amanda, also the warm welcome 7am peeps AND its nice to work out with Ronnie again!!
MOB WUx1
Group WU MOB
EMOM for 6 min
5 Wall Balls #20
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (65)
Pullups
19:37 (5 sec PR)
Group WU MOB
EMOM for 6 min
5 Wall Balls #10
5 Burpees
21-18-15-12-9-6-3 reps
KBS (25#)
Thrusters (35#)
Ringrows
16:52
21-18-15-12-9-6-3 reps
KBS (50#)broke once on 18 and 15s
Thrusters (65#) 21/9-9/8-7/7-5/9/6/3
Pullups 6-5-5-5 then 3s
17:11
Thanks Amanda!
EMOM for 6 min
5 Wall Balls 14#
5 Burpees
** Focused on slowing my burpees down for once so I didn’t kill myself too fast…it wasn’t too bad! And interesting to compare to when I started, when I couldn’t do 5 burpees in a minute even on a good day lol
21-18-15-12-9-6-3 reps
KBS 35#
Thrusters 45#
Ring rows
Time – 19:42
In the first 10 minutes, I told myself I’d have to pass the midway point before 9 minutes if I had a chance of finishing. I think it was about 9:10 when I hit the midway…spent the 15’s and 12’s trying not to puke and regretting some life choices…but once I hit the 9’s I got a bit of second wind and felt I could actually finish…and I did!
Great job Mr. Gunn!
EMOM for 6 min
5 Wall Balls 6#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#) 20#
Thrusters (65/45#) 29#
Pull-ups (ring rows)
17:33
Went lighter on the kettle bell weight so that I could do them unbroken. Can’t believe I finished this one!
MOB WUx1
Group WU MOB
EMOM for 6 min
5 Wall Balls #20
5 Burpees
21-18-15-12-9-6-3 reps
KBS @ 35
Thrusters @65
Pullups
Had 3 Thrusters and 3 Pullups at the Time Cap.
Scaled to ring rows.
OG
Mobility + WU x 1
WOD with Mel
21-18-15-12-9-6-3 reps
KBS (@35#)
Thrusters (@35#)
Pullups (scaled to ring rows)
Time 16:30
Hey! Can you please cancel my 6pm? Just got out of massage and he put the π« on wod’ng tonight. Merci la.
Please cancel my 6pm class. Thanks.
21-18-15-12-9-6-3 reps
KBS (50/35#) – Rx
Thrusters (65/45#) – Rx
Pullups – Substituted for Ring Rows… bum elbow π
Time: 19:18
Next time push though some of the shorter sets instead of breaking; ex.: broke 9 into 5 and 4… could have done 9
EMOTM. 6mins
5WB
5Burpees
Wod. 20min
21-18-15-12-9-6-3
KBS (25#)
Thrusters (35#)
Ringrows
Time: 14.53
EMOM for 6 min
5 Wall Balls
5 Burpees
18-15-12-9-6-3 reps
(Scaled: started at 18 reps)
KBS (25#)
Thrusters (25#)
Pullups (Ring Rows)
Time 17:29
Thanks Kevin!
EMOM for 6 min
5 Wall Balls β 8#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#) β 20#
Thrusters (65/45#) β 35#
Pullups β RRs
Time: 18:15
21-18-15-12-9-6-3 reps
KBS (@35#)
Thrusters (@35#)
Pullups
Was in round of 9’s at the cap. Tired today…
Thanks Steph!
21-18-15-12-9-6-3 reps
KBS (50/35#) β Rx
Thrusters (65/45#) β Rx
Pullups β Substituted for Ring Rowsβ¦
That was a wind suck from the go…went Rx on weight and it felt like it…
Time: 16:41
Thanks Kevin
21-18-15-12-9-6-3 reps
KBS (50/35#) β Rx
Thrusters (65/45#) β Rx
Pullups β Scaled Ring Rowsβ¦
Time:12:59 (PR 2 min)
Great class Kevin π good job guys!!
WOD Rx:
17:57
Last year: 17:56 Rx….
I was a ball of negativity today and stood around a lot panting and sweating. At least I was sweating π€·π»ββοΈ
mob wux1
EMOM for 6 min
5 wall ball 14#
5 burpees
21-18-15-12-9-6-3
KBS 40 #
thruster 55 #
pull up ( ring row )
time 14:29
MOB WUx1
Group WU MOB
EMOM for 6 min
5 Wall Balls #20
5 Burpees
21-18-15-12-9-6-3 reps
KBS @ 50
Thrusters @75
Pullups
17:43 Rx’d
Great job morning peeps!
Thanks Shane!
wux1
group wu
EMOM for 6 min
5 Wall Balls #20
5 Burpees
WOD Rx
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (65)
Pullups
had 14 reps left at 20 min mark
completed all reps last year in 19:40
didn’t have much energy after round of 21 reps
EMOM for 6 min
5 Wall Balls – 4#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (20#)
Thrusters (20#)
Pullups – ring rows
Time: 16:54
Little race with Heather at the end… She won by 2 seconds.
EMOM for 6 min
5 Wall Balls 12#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (35#) unbroken
Thrusters (45#) split and the 15βs were 3 sets 9βa down unbroken
Pullups (Ring Rows)
17:19
EMOM for 6 min
5 Wall Balls @20#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (45#)
Pullups
19:20 PR
KBS were unbroken. Thrusters at 18-15-12 were broken in 2 sets. Pullups were kind of all over the place.
Last year, I had 207 reps at the time cap (with less weight & a mix of pullups/ ring rows).
OG
Doubles practice, sets of 20
EMOM for 6 min
5 – Wall Balls @ 20#
5 – Burpees
With a 20# vest for fun
21-18-15-12-9-6-3
KBS 50# – 11/10, 10/8, 8/7, 12, 9, 6, 3
Thrusters 65# – 11/10, 10/8, 8/7, 12, 9, 6, 3
Pullups – 6/5/5/5, 5/5/4/4, 5/5/5, 6/3/3, 5/4, 3/3, 3
Sixteen dot zero, are exe
Could do better with larger sets of pullups or maybe doing the round of 15 unbroken on the other movements.
A quiet OG. Thankfully Matt was working on something and Cara was cheering us on between writting novels on Facebook ; )
Haha! Reading, I was reading long posts!
; )
Wod rx’d, I got 2 pullups in the round of 9.
So frustrated. I tried to pace and rest properly on the thrusters and they still wreck me even with 45#. I wanted to do better on this one. π
EMOM for 6 mins
5 Wall Balls – 6lbs
5 Burpees
21-18-15-12-9-6-3
KBS – 20#
Thrusters – 35#
Pull ups – Did ring rows
Well, this was a friggin hard workout! I think I was 3 reps in of the 21 thrusters and I thought it was a bad decision. LOL! But I finished with a time of 17:23
Thanks Mario!
Did the Wod portion on June 7th
Used Rx weights with ring rows
15:57 and same time as last year.
Group WU
EMOM for 6 min
5 Wall Balls @16#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#) @ 40#
Thrusters (65/45#) @ 45#
Pullups > Did Ring Rows
I don’t think I drank enough water but last year I had 212 reps at cap and I took a 2 minute break. I will need to start doing this one in open gym to practice
EMOM for 6 min
5 Wall Balls (10#)
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#) 30#
Thrusters (65/45#) 35#
Pull ups (ring rows)
16:00