*Bring a Friend Day tomorrow*
Friday Spirit Challenge – For members competing Friday night, you can bring a maximum of 3 cans or boxes of non-perishable food items. The team with the most items will earn 5 spirit points. We will accept donations from anyone, however, only competing athletes on Friday will count towards the spirit points.
Build up to WOD weight
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (155/105#)
10 Box Jumps (30/24”)
Max cal Row
Rest 3 min between rounds
It’s a tight race, with Red squeaking by to take a slight lead.
Click here for Week 2 results.
Please cancel my 830 class. The roads are too icy back here in the middle of nowhere
Build up to WOD weight
#95 – 135
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (155/105#) #135 (Steady and unbroken)
10 Box Jumps (30/24”) (Steady, Round 4, I missed a jump, caught my foot under me, on the box and got body slammed off the 30″ box, interesting to say the least. Def less Calories that round! ouch)
Max cal Row (29-28-28-20-30).
Rest 3 min between rounds
Total: 135.
Next time will do RX on the front Squat.
Thanks Shane, good job 6 amers!
MOB + WUx1
Group WU + MOB
WOD @ 95# and 30″
26-25-25-18-23 = 117
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (55#)
10 Box Jumps (12”)
Max cal Row
Rest 3 min between rounds
25/26/23/23/22 = 119 calories
Thanks Kevin!
WOD Rx:
163
35-33-33-32-30
Thanks Kevin!
WOW…..wicked numbers!
Thought I was going to die trying to keep 30 on that last round
WOD 105# and 24″ box
108
24-24-21-18-21
thanks for the cal row tips Matt!!
awesome job 7am class 🙂
Nice job Corinne. Your numbers continue to climb!
MOB + WUx1
Group WU + MOB
WOD @ 155# (modified to Back Squats)and 30″
28-26-24-26-27 = 131
way to go morning peeps!
Thanks Shane!
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (155/105#) – scaled to 95#
10 Box Jumps 30”
Max cal Row
Rest 3 min between rounds
38-30-26-22-25 = 141
Complete 5 Cycles
Amrap 3mins
10 front sq(60#)
10 Boxjumps(15″)
Max call row
Score=Cal’s
Total: 99(20/20/20/19/20)
MOB + WUx1
Group WU + MOB
WOD @ 115#
24-22-20-21-20
107 cal
WOD 85# and 24″ box
124
27-25-22-23-27
Thanks Kevin
wux1
group wu
WOD Rx
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (155#)
10 Box Jumps (30”)
Max cal Row
Rest 3 min between rounds
91 calories
5 Rounds:
10 Front Squats @ 75#
10 Box Jumps @ 24″
Max Calorie Row: 23-20-19-18-20 = 100 Reps
I really like this one. I feared the front squats but it was the row that killed me. 3 minute rest was great 🙂
WOD Rx
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (155#)
10 Box Jumps (30”)
Max cal Row
Rest 3 min between rounds
33-30-28-28-28
147 calories
mob wux1
complete 5 round of
AMRAP in 3 min
10 front squat 115#
10 box jump 20 in
max cal row
rest 3 min between round
21-23-24-24-24 = 116
WOD with 85#: 85 reps
Wod Rx’d
44-35-32-34-35
Total – 180
complete 5 round of
AMRAP in 3 min
10 front squat 135#
10 box jump 24″
max cal row
rest 3 min between round
44-34-24-24-26 = 152
Not so consistent.
Wod rx’d 160
40, 34, 30, 27, 29
Legs were fried and wobbly. Box jumps got hard as well.
Thanks for the great class Amanda !
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (60#)
10 Box Jumps (24″)
Max cal Row
Rest 3 min between rounds
25/25/25/23/24= 122 calories
Thanks Amanda, I enjoyed that workout!
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (105#)
10 Box Jumps (20”)
Max cal Row
Rest 3 min between rounds
23/26/25/23/22 = 119 calories
Thanks Shane!
WOD:
used 135# for Front squat, first round used the 30″ box then used 24″ for rest
score was 69.
Build up to WOD weight
95# focused on form
Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (95#)
10 Box Jumps (24”) first time using 24″ box in WOD
Max cal Row
Rest 3 min between rounds
28-29-30-27-33
Score :147
Thanks Shane for the tips for improving my ankle mobility. I could notice a huge difference in my front squats tonight