Press (not fun after yesterday)
45×10
75×5
85×5
95×3
110×6
AMRAP in 12min:
200m Run
20 Kettlebell Swings (53#)
6 rounds + 200m + 2 KBS
Joanna
WU x2
Strength – Shoulder Press x3
45-50-55-60-65
Amrap 12 min
200m run
20 KBS #35
5 Rounds
Denise MacEachern
Kevin, I am signed up for both the 4:15 and 6:30 slots on Sept. 27, 28, and 29. I only want the 6:30 spots, but the scheduler won’t let me cancel the 4:15 spots.
Kevin
It won’t allow me to cancel them either.
Denise MacEachern
OK. I will be at the 6:30’s, not the 4:15’s.
Jamie
CFWU x 2
25 Burpees – Happy Birthday Heather!
Strength – Push Jerk
5-5-5-5-5-5
105-110-115-125-135-145 PR for Reps
WOD – AMRAP in 12 mins
200m Run
20 KBS 53#
4 Rounds and 8 KBS
Corinna
WU x 2
Strength: Shoulder Press x 3
45-55-65-75-85
oh and, FIFTY-EIGHT burpees!!! Happy birthday Gerry! I know I cursed a lot about them, but I was honored to do my very first birthday burpees on YOUR birthday!
I’d also like to note that Gerry beat everyone in his class on this workout!
WOD: AMRAP/12mins
– 200m run
– 20x KBswings 53#
Result: 4 rnds + 12 KBS
Ugliest. KB Swings. Ever. 😛
YEah that one was tough, PR was sweet tho! God job 5h30 gang!
Gabriel
Way to go Mario!
Gabriel
WUx2
58 Birthday Burpees, Happy B-day Gerry 🙂
Strenght – Front Squat x1
45-95-115-125(2)-135(PR)
Form was not corect at 125 so did it a second time corectly, thanks Joanna
WOD AMRAP in 12min
200m run
20 KBS 25#
5rounds + 5kbs
Great job everybody!
Gabriel
forgot, cashout- 1 min plank
Cheyenne
Happy BIRTHDAY Gerry 🙂
Gerry
Thanks to the 6:30 crew for the birthday burpees. Only 58, maybe there will be a seniors discount next year!
Wu *2
Str. * 1 Back Squat
135 – 140 -145 – 150 – 155 – 165PR
WOD: Amrap 12 min.
Run 200 m
20 KBS 30lbs
Results: 6 rds
Good thing everyone else was tired!
Gabriel
Hehe, it must be tha Birthday energy 😉 Way to go!!
Tracy
Hope you had a great Birthday Gerry!
Liam
WU x 2
Strength = Shoulder Press x 1
95-105-115-125-135(F)-135(F)-135(Fucken Fail!) No PR today.
Was going to work on muscle up progression but then found out that it was Gerry’s birthday and did the 58 birthday burpees instead…. Why you were at class and not out eating wings and having people buy you birthday beers is still beyond me. Happy fricken birthday anyways! *hehe*
WOD: AMRAP in 12
Run 200m
20 KBS (Used 53# for the first 30 but it was tweaking my wrist so I dropped down to a 35# for the rest)
5 Rounds + 200m
Not my favorite WOD fur sure. But great work 6:30 crew! Gerry you were a 58 year old machine on this one!
Marc H.
Happy B-day Gerry. I think that Pierre A. just got smoked today…kevin must’ve been angry during that WOD lol
MC
Warm up x 2
Front squats 5RM: 80-95-105-115-130 PR for reps
Press (not fun after yesterday)
45×10
75×5
85×5
95×3
110×6
AMRAP in 12min:
200m Run
20 Kettlebell Swings (53#)
6 rounds + 200m + 2 KBS
WU x2
Strength – Shoulder Press x3
45-50-55-60-65
Amrap 12 min
200m run
20 KBS #35
5 Rounds
Kevin, I am signed up for both the 4:15 and 6:30 slots on Sept. 27, 28, and 29. I only want the 6:30 spots, but the scheduler won’t let me cancel the 4:15 spots.
It won’t allow me to cancel them either.
OK. I will be at the 6:30’s, not the 4:15’s.
CFWU x 2
25 Burpees – Happy Birthday Heather!
Strength – Push Jerk
5-5-5-5-5-5
105-110-115-125-135-145 PR for Reps
WOD – AMRAP in 12 mins
200m Run
20 KBS 53#
4 Rounds and 8 KBS
WU x 2
Strength: Shoulder Press x 3
45-55-65-75-85
WOD: AMRAP 12 minutes
200m run
20 kbs (35#)
6 rounds
I liked this work-out as well.
WU x 2
Overhead Squats 5RM
45-65-65-75-75(failed set @ 3)
WOD @ 35# – 5 rounds 😀
WUx2
Strength: press x1
45(5)-55-65-75-80(fx3) Boo! 80 was previous max
WOD: amrap 12 min
200m run
20 KBs (35#)
6 rounds + 200m
i really liked this short ass kicker!
cash out: 1 min plank
kevin.. is it possible to get the paleo book before the meeting next week?
I was just wondering the same thing 🙂
I’ll hand them out as soon as I get them. I ordered 20 of them on Thursday.
Warm up x 2
strength deadlifts x 1
155, 165, 175, 185, 205 (pr by 20#), 215 f x2 Thanks MC and Marcel!
200m run
20 KBs (25#)
4 rounds even with about 20 secs left on the clock…
Great work guys!
rock on sister!
Way to go Tracy!! 😀
Wow Tracy 🙂 so proud of you!!!!
CFWU x2
Strength: Back Squat
3x 70-75-85-95-105
WOD: AMRAP of:
200m run
20 kbs (25#)
= 5 rounds + 50m run 🙂
oh and, FIFTY-EIGHT burpees!!! Happy birthday Gerry! I know I cursed a lot about them, but I was honored to do my very first birthday burpees on YOUR birthday!
I’d also like to note that Gerry beat everyone in his class on this workout!
WU x 2
Strength: Push Jerk 5’s
135-185-175-195 (feeling yesterday’s HSPUs)
WOD: AMRAP in 12 min: run 200m
run 200m
20 kettlebell swings (70 lbs)
6 rounds + 175m
58 burpees for Gerry’s birthday on my way out. Happy Birthday Gerry!
CFWU x2
Strength – Back Squat x5
170-180-190-195-200 PR for reps
Amrap 12 min
200m run
20 KBS #53
4 Rounds + run + 12 KBS
Found this one extremely tough — my legs were toast and my grip was worse. Happy Birthday Gerry!
CFWUx2
Strength – Shoulder Press 1RM
95(x5), 120, 130, 140, 150(fail), 145(PR) 😀
WOD: AMRAP/12mins
– 200m run
– 20x KBswings 53#
Result: 4 rnds + 12 KBS
Ugliest. KB Swings. Ever. 😛
YEah that one was tough, PR was sweet tho! God job 5h30 gang!
Way to go Mario!
WUx2
58 Birthday Burpees, Happy B-day Gerry 🙂
Strenght – Front Squat x1
45-95-115-125(2)-135(PR)
Form was not corect at 125 so did it a second time corectly, thanks Joanna
WOD AMRAP in 12min
200m run
20 KBS 25#
5rounds + 5kbs
Great job everybody!
forgot, cashout- 1 min plank
Happy BIRTHDAY Gerry 🙂
Thanks to the 6:30 crew for the birthday burpees. Only 58, maybe there will be a seniors discount next year!
Wu *2
Str. * 1 Back Squat
135 – 140 -145 – 150 – 155 – 165PR
WOD: Amrap 12 min.
Run 200 m
20 KBS 30lbs
Results: 6 rds
Good thing everyone else was tired!
Hehe, it must be tha Birthday energy 😉 Way to go!!
Hope you had a great Birthday Gerry!
WU x 2
Strength = Shoulder Press x 1
95-105-115-125-135(F)-135(F)-135(Fucken Fail!) No PR today.
Was going to work on muscle up progression but then found out that it was Gerry’s birthday and did the 58 birthday burpees instead…. Why you were at class and not out eating wings and having people buy you birthday beers is still beyond me. Happy fricken birthday anyways! *hehe*
WOD: AMRAP in 12
Run 200m
20 KBS (Used 53# for the first 30 but it was tweaking my wrist so I dropped down to a 35# for the rest)
5 Rounds + 200m
Not my favorite WOD fur sure. But great work 6:30 crew! Gerry you were a 58 year old machine on this one!
Happy B-day Gerry. I think that Pierre A. just got smoked today…kevin must’ve been angry during that WOD lol
Warm up x 2
Front squats 5RM: 80-95-105-115-130 PR for reps
WOD: AMRAP in 12
Run 200 m
20 KBS 1 pood
5 rounds + 200m run