Yeah, it’s the first Wednesday of the month already. So that means it’s bring a friend day! Any class is available. Let’s show our friends that we’re not THAT crazy.
Power Cleans x3
50-60-70-70-70-70
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 Double-unders
Please cancel my 6am. Sorry Shane, I tried 😊
I will forgive you!! 🙂
Power Cleans x3
50-60-70-70-70-70
60-70-80-80-80-80#
3 Rounds:
10 Power Cleans (65#)
10 Front Squats
10 Push Jerks
50 Double-unders (did 100 su)
9:27
Thanks Shane!
Power Cleans x3
50-60-70-70-70-70
95-115-135-135-135-135
3 Rounds:
10 Power Cleans (135/95) – 125
10 Front Squats
10 Push Jerks
50 Double-unders
12:04
Thanks Amanda!
MOB + Group WU & MOB
Power Cleans x 3
50-60-70-70-70-70
75# – 95# – 115# x 4
3 Rounds:
10 Power Cleans (135/95) – 95#
10 Front Squats
10 Push Jerks
50 Double-unders – 100 Singles
TIME: 11:11
Power Cleans x 3
115 – 145 – 175 – 175 – 175 – 175
3 Rounds:
— 10 Power Cleans @ 115#
— 10 Front Squats
— 10 Db Push Jerks @ 35# (right arm)
— 50 DU
TIME: 10:31
Power Cleans x3
50-60-70-70-70-70
95-115-135-135-135-135
3 Rounds:
10 Power Cleans (135/95) –95
10 Front Squats
10 Push Jerks
50 Double-unders
12:41
2.6km run
WOD Rx
12:50
Power Cleans x3
50-60-70-70-70-70
75-85-105-105-105-105lbs
3 Rounds:
10 Power Cleans (85lbs)
10 Front Squats
10 Push Jerks
50 Double-unders (did 100 su)
Time: 8:34, great class Shane, good job everyone, Brianna it was nice to see you, you are looking great 😉
Please cancel my nooner. Back is still bothering me 🙁
Got it. Hope your back is better soon
Power Clean x3
55-65-75-75-75
WOD
3 rounds @55#
10 Power Clean
10 Front Squats
10 Push Jerks
50 DU’s (100 singles)
Time: 12:19
Normally I would have been shitting a kitten over a WOD with anything Front Squatty in it. Actually any squatting movements are typically not my friend, but I had the best, most chill reaction this morning. I had one thought going through my head:
“I survived a terrible and difficult 12 hr Ruck. I can sure as hell survive a 15 min WOD.”
And that was it.
There was no worry. No anxiety. No second guessing my weight choices. No sweaty palms. I just did it. And it was awesome to be free of that.
I love it when an experience changes you from the inside out❤️
Building confidence…F’n Eh!!
The last part cracked me up😂😂😂😂😂bahahahahahaha!!
Power Cleans x3
50-60-70-70-70-70
55-65-75-75-80-80#
3 Rounds:
10 Power Cleans (65#)
10 Front Squats
10 Push Jerks
50 Double-unders (did 100 su)
13:32
Power cleans x3
95-115-135-135-135-135#
WOD Rx:
8:47
PC 5-4-1
FS 10
PJ 10
DU 25-25
Actually stuck to this for all 3 rounds so that was nice!
Thanks Matt!
mob wux1
group mob
power clean x 3
75-95-115-115-115-115
3 round
10 power clean 95#
10 front squat
10 push press
50 DU ( x2 single
8:01
Mob
WU x1
Group Mob & WU
PWR CL x3
55-60-70-70-70-70#
3 Rounds 15 min cap
10 Pwr Cl (55#)
10 Fr Sq
10 Push J
100 SU
Time: 10.46
Power Cleans x3
50-60-70-70-70-70
65-85-95-95-95-95#
3 Rounds: @65#
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 Double-unders (100 singles)
13:46
wux1
group wu
Power Cleans x3
115-135-155-155-155-155
3 Rounds:
10 Power Cleans (125#)
10 Front Squats
10 Push Jerks
50 Double-unders (did 100 su)
13:19
CFM kicks my ass again. Not feeling 100% especially after weekend in Montreal 🙂
WOD
65# and single unders
9:55
Thanks Kevin
OG Wod only
95# and singles
10:26
Time was actually 10:16
Mob
WU x1
Group Mob & WU
PWR CL x3
75-85-85-95-95-95#
3 Rounds 15 min cap
10 Pwr Cl (75#)
10 Fr Sqat
10 Push Jerks
100 SU
Time: 9:43
Woohoo….thanks Matt!
Power Cleans x3
95-115-135-135-135-135
3 Rounds:
10 Power Cleans (135/95) – 105#
10 Front Squats
10 Push Jerks
50 DU’s did 100 singles
Time: 12:07
Thanks Kevin!
Wod in open gym.. 75#, 16:29
Quite a disaster
WOD with 65 # and single skips 10:16
(Just couldn’t face DU’s today. Legs are 1000 pounds from Monday’s pistols)
Power Cleans x3
50-60-70-70-70-70
75#-95#-105#-115#-115#-115#-115#
3 Rounds:
10 Power Cleans (95#)
10 Front Squats
10 Push Jerks
50 Double-unders (Singles x2)
Time: 14:36