WOD:
Run 800m
30x 1-hand KettleBell Clean&Jerk, 50#, alt.
Run 800m
Time = I dont know, because my damn alarm clock turned off the timer. I hate this phone so hard. ARGH! I can never get a good WOD outside alone when this phone is my timer. Invest in a stopwatch, Mario.
Tight got back during KB C&J, made last run very tough. Maybe should’ve used the 55# bar I have here…. oh well.
Dan
MOB
WUx2
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap switched to T2B
10 KBS
10 Jerks
WOD
800 m run
30 Clean and Jerks
800 m run
1329
Excellent WOD for a Sunday morning . Except for Jeff changing the warm up to 2 400 m Run . I i felt like the warm up was like a second WOD just how i like it . felt so good this morning that I even biked to the box not knowing that there was running today . Guess ill look forward to the bike home now . Great class everyone at 10 am
Amanda
Great job on getting back in the gym from your runs without breaking anything. PR? 😛
Jack
WU ala Jeff
400m run
10 pull-up
10 wall ball
10 med ball clean
10 v snap
10 jerks
Strength: dead lift
135×5
225×5
315×5 (something popped in my side)
335×3 (nope, something not right)
Wod:
800 m run
40 clean and jerks @ 135
800m run
Time: 11:31
Lora
Mobility
800 m run
WU x 2 of:
10 pull ups
10 wall balls @16#
10 med ball cleans @ 20#
10 v snaps
10 KBS @|40#
10 jerks @ 55/95#
Strength: practice C&J
95(5)-105(5)-115(3)-125(2)-135(1)
WOD
800m run
30 C&J @ 95#
800m run
Time = 13:46
*first time running in a WOD this year. Didn’t push too hard and very happy that my Achilles held up. 🙂
Awesome WU Coach Jeff! Loved it!
Corinna
Had a wonderful weekend with my sister Wanda-Lee visiting me from Halifax. My sister in law picked her up around 11:00 ish this morning to head back to Halifax so I was 20 minutes late getting to the gym.
50 late burpees
WU x 1
WOD:
800m run
30 C&J’s 95lbs
800m run
12:33
Felt great to run! Clean & Jerk’s felt great today as well. My body really appreciates the few days I took off last week!
Amanda
Wod @ 65#: 14:05.
Suck it, Jeff! 🙂
Had fun running with Jeremy but I am wondering if we paced a little too slow. I was scared to burn out too much for the C&J’s.
That was a really great workout, and a great class, thank you Jeff!
Great job on the wod this morning Wendy, you did great.
Jeff
I believe there is only one adjudicator of the clock.. And ‘his’ name was on the board this morning right under wher it said “coach for this class”.. Time for Amanda’s WOD.. 14:06!! Lol.. Nice job on this one, you gave it your all for 14 minutes and 6 seconds, Not a second less!!
Maria
WOD @ 65#
Time: 12:43
I was trying to push on that run, but body is tired. Time for a few days rest! Was nice to get outside though.
Gillyon
Warmup which was AWESOME! Heart rate was up two minutes into it.
Press 45-65-70 (3) 75 (1)
WOD @ 75lbs
Time 11:47
Almost met puckie on the last 800m. Trying to catch up to Tania. 🙂
Sarah
MOB
WUx2
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap
10 KBS
10 Jerks
WOD
800 m run
30 Clean and Jerks @ 60#
800 m run
Time:13:34
Great class Jeff! Thanks!
Laura K
Wow…the whole family is kicking butt. Congrats Sarah, Chris, & Taylor.
Taylor
MOB
WUx2
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap switched to T2B
10 KBS
10 Jerks
Strength: Practice C & J
25-25-25-25-30-35-35
WOD
800 m run
30 Clean and Jerks @ 25#
800 m run
Time: 11:36
Thanks for the clean & jerk help Jeff!
Nice running with ya Homie G Papa (aka CC) 😉
jeff
you’re a quick learner taylor.. your form looked good during practice and during the wod!! great job today
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap switched to T2B
10 KBS
10 Jerks
WOD
800 m run
30 Clean and Jerks @ 135#
800 m run
Time: 11:22
Nice job Terry! I still had seven lifts left when you had left for second run! FAST!
I couldn’t let Taylor beat me! lol it was close!
Chris
Sorry this was Chris…….
Shane Hayes
Mobility
Wu x 2
10 Pullups
10 wallballs
10 med ball cleans
10 v snaps
10 kb’s
10 jerks
Wod
Run 800 m
30 clean and jerk @ 135
Run 800 m
12:35 runs were tough, but my running g is getting better.
Great work class Jeff.
Shane Hayes
Forgot the 400 m runs
Also strength practiced clean and jerk
95/ 135/ 135/ 135/ 185 / 205/ 235 failed. 205 felt good and light so decided to jump right to 235, started off bad and it didn’t go. No time for retry.
Tania
MOB + 400m run
WU X2
1o Pull Ups
10 Wall Balls #14
10 Med Ball Clean
10 V Snaps
10 KBS #35
10 Jerks
WOD
800m run
30 Clean and Jerks @ 60#
800m run
Time: 11:44
Great WOD today and great class coach Jeff! I loved the pre-WOD er… Warm-up! Great Sunday! 🙂 Good job this morning everyone!
Jeremy L
Mobility
400 m run
WU (listed below) x 2
10. Pull Ups
10 Wall Balls (20#)
10 Med Ball Clean (20#)
10 V Snap
10 KBS (45#)
10 Jerks (95#)
Front squat x 5
115 -125 – ran out of time took to long for my warm up.
WOD
800 m run
30 Clean and Jerks (95#)
800 m run
time 16:30
Good run with Amanda to start, and thanks to Chris for pushing me at the end to race.
Natacha
Wod rx’d
151 push ups (54 reps pr)
40-26-27-29-29
68 pull ups (81 last time with small band)
15-13-15-13-12
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…
I got into the 11:00am class so please cancel my 10:00am.
You can still cancel your class till two hours before.. 🙂
I pulled you out of 10 am..
I will not be there at 10
Ok Denis..
WOD:
Run 800m
30x 1-hand KettleBell Clean&Jerk, 50#, alt.
Run 800m
Time = I dont know, because my damn alarm clock turned off the timer. I hate this phone so hard. ARGH! I can never get a good WOD outside alone when this phone is my timer. Invest in a stopwatch, Mario.
Tight got back during KB C&J, made last run very tough. Maybe should’ve used the 55# bar I have here…. oh well.
MOB
WUx2
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap switched to T2B
10 KBS
10 Jerks
WOD
800 m run
30 Clean and Jerks
800 m run
1329
Excellent WOD for a Sunday morning . Except for Jeff changing the warm up to 2 400 m Run . I i felt like the warm up was like a second WOD just how i like it . felt so good this morning that I even biked to the box not knowing that there was running today . Guess ill look forward to the bike home now . Great class everyone at 10 am
Great job on getting back in the gym from your runs without breaking anything. PR? 😛
WU ala Jeff
400m run
10 pull-up
10 wall ball
10 med ball clean
10 v snap
10 jerks
Strength: dead lift
135×5
225×5
315×5 (something popped in my side)
335×3 (nope, something not right)
Wod:
800 m run
40 clean and jerks @ 135
800m run
Time: 11:31
Mobility
800 m run
WU x 2 of:
10 pull ups
10 wall balls @16#
10 med ball cleans @ 20#
10 v snaps
10 KBS @|40#
10 jerks @ 55/95#
Strength: practice C&J
95(5)-105(5)-115(3)-125(2)-135(1)
WOD
800m run
30 C&J @ 95#
800m run
Time = 13:46
*first time running in a WOD this year. Didn’t push too hard and very happy that my Achilles held up. 🙂
Awesome WU Coach Jeff! Loved it!
Had a wonderful weekend with my sister Wanda-Lee visiting me from Halifax. My sister in law picked her up around 11:00 ish this morning to head back to Halifax so I was 20 minutes late getting to the gym.
50 late burpees
WU x 1
WOD:
800m run
30 C&J’s 95lbs
800m run
12:33
Felt great to run! Clean & Jerk’s felt great today as well. My body really appreciates the few days I took off last week!
Wod @ 65#: 14:05.
Suck it, Jeff! 🙂
Had fun running with Jeremy but I am wondering if we paced a little too slow. I was scared to burn out too much for the C&J’s.
That was a really great workout, and a great class, thank you Jeff!
Great job on the wod this morning Wendy, you did great.
I believe there is only one adjudicator of the clock.. And ‘his’ name was on the board this morning right under wher it said “coach for this class”.. Time for Amanda’s WOD.. 14:06!! Lol.. Nice job on this one, you gave it your all for 14 minutes and 6 seconds, Not a second less!!
WOD @ 65#
Time: 12:43
I was trying to push on that run, but body is tired. Time for a few days rest! Was nice to get outside though.
Warmup which was AWESOME! Heart rate was up two minutes into it.
Press 45-65-70 (3) 75 (1)
WOD @ 75lbs
Time 11:47
Almost met puckie on the last 800m. Trying to catch up to Tania. 🙂
MOB
WUx2
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap
10 KBS
10 Jerks
WOD
800 m run
30 Clean and Jerks @ 60#
800 m run
Time:13:34
Great class Jeff! Thanks!
Wow…the whole family is kicking butt. Congrats Sarah, Chris, & Taylor.
MOB
WUx2
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap switched to T2B
10 KBS
10 Jerks
Strength: Practice C & J
25-25-25-25-30-35-35
WOD
800 m run
30 Clean and Jerks @ 25#
800 m run
Time: 11:36
Thanks for the clean & jerk help Jeff!
Nice running with ya Homie G Papa (aka CC) 😉
you’re a quick learner taylor.. your form looked good during practice and during the wod!! great job today
MOB
WUx2
Strength – Push Jerk
95-95-135-135-155-155-155-155
400 m run
10. Pull Ups
10 Wall Balls
10 Med Ball Clean
10 V Snap switched to T2B
10 KBS
10 Jerks
WOD
800 m run
30 Clean and Jerks @ 135#
800 m run
Time: 11:22
Nice job Terry! I still had seven lifts left when you had left for second run! FAST!
I couldn’t let Taylor beat me! lol it was close!
Sorry this was Chris…….
Mobility
Wu x 2
10 Pullups
10 wallballs
10 med ball cleans
10 v snaps
10 kb’s
10 jerks
Wod
Run 800 m
30 clean and jerk @ 135
Run 800 m
12:35 runs were tough, but my running g is getting better.
Great work class Jeff.
Forgot the 400 m runs
Also strength practiced clean and jerk
95/ 135/ 135/ 135/ 185 / 205/ 235 failed. 205 felt good and light so decided to jump right to 235, started off bad and it didn’t go. No time for retry.
MOB + 400m run
WU X2
1o Pull Ups
10 Wall Balls #14
10 Med Ball Clean
10 V Snaps
10 KBS #35
10 Jerks
WOD
800m run
30 Clean and Jerks @ 60#
800m run
Time: 11:44
Great WOD today and great class coach Jeff! I loved the pre-WOD er… Warm-up! Great Sunday! 🙂 Good job this morning everyone!
Mobility
400 m run
WU (listed below) x 2
10. Pull Ups
10 Wall Balls (20#)
10 Med Ball Clean (20#)
10 V Snap
10 KBS (45#)
10 Jerks (95#)
Front squat x 5
115 -125 – ran out of time took to long for my warm up.
WOD
800 m run
30 Clean and Jerks (95#)
800 m run
time 16:30
Good run with Amanda to start, and thanks to Chris for pushing me at the end to race.
Wod rx’d
151 push ups (54 reps pr)
40-26-27-29-29
68 pull ups (81 last time with small band)
15-13-15-13-12
Wrong day!!
Change for Change on April 30th
800m run
30 C&J #20 dumbbell
800m run
Time: 13:33