Killed that one Kev!!! Nice work! Oh to be tall!!!
Jenn B
He’s tall, which may be beneficial for throwing the ball less distance – however wouldn’t it also be a negative considering he’d have to squat more distance compared to us shorties?
I thinks he’s just speedy.
Kevin
Yes Jenn, it’s a lot lower for me to squat. Good observation!
Shane Hayes
Nice job big guy!! How u love your wall balls!! Lol
Shane Hayes
Mobility
Wu x 2 (8) reps
Group Wu
Strength weighted box step ups
20” box 45/ 65/ 95/ 115/ 135 (5 steps each leg)
Wod: The Inferno
EMOTM do 5 burpees then accumulate 100 wall balls
Rx 10:36
Yay first big wall ball Wod I managed to finish. Still a lot of no reps, straight up without touching wall. Damn wall balls.. Don’t seem to get any easier!!
Great class Marie, good job 6 amer’s!!! Nice to see u back in the morning class Maria.
Maria
Great job Shane! Nice to be back, I missed the 6am classes!
Weighted box step-ups (with 20′ box)
35-55-60-65-70
Great to work out with you Steph! Long overdue!
WOD: The inferno
EMOTM (for 12 minutes)
5 burpees, then accumulate 100 wall balls @ 10#
10:46
Oh gosh this was difficult! Pretty sore! Only reason I was able to finish is my legs weren’t too sore compared to the rest of my body hehe.
Steph L
Great Job Val! It was great seing you again!
Lora
Mobility and WU
Strict pull ups (4-3-3-3-3)
6 x 20m “sprints”
Foam roll quads
Hip stretches
Strength: weighted box step-ups (5 each leg)
45-75-95-105-115-120#
Left leg is stronger than my right one.
I think my glutes are gonna hate me tomorrow.
WOD: “The Inferno” Rx’d
EMOTM do 5 Burpees, then
Accumulate 100 Wall Balls @14#
Time: 10:49
Great Class Kevin Thanks!
Sarah
Mobility
WU x 2 (8 reps, strict)
6 x 20m jog
foam roll
Weighted Step ups x 5 per leg (20″)
15-25-35-40-45
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls @ 10#
Time: 10:35
Marcel
Mobility
WU x 2 (8 reps, strict)
6 x 20m jog
Group foam roll & stretching
Weighted Step ups x 5 per leg (20″)
45-65-85-95
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls 20#
Got to 94 reps, came very close to calling it quits after the second round. Caught a wall ball directly in the face, heard a crack in my neck and crushed my glasses. Lots of fun…
Darrell Dryden
Wux2
Weight step ups x10
95 115 125 135
WOD
7:48
jeff
Mob
WU
box step ups with weight.. thanks for sharing the bar/box shel (we were equally inept at this move! lol)
45-65-75-85
wod emotm for 12 minutes
5 burpees
accumulate 100 burpees in the time remaining each minute
6:42
Sebastian
Weighted Pull-ups (x5 per leg)
45-65-85-95
WOD EMOTM
5 Burpees + wall balls until 100 wall balls accomplished.
Time 8:00 Rx
Melissa H
Mobility
WU x 2 (8 strict reps)
Group mobility
Strength: step ups 20″ box
15-25-35-40
(Kept light because of lower back)
WOD
EMOTM 5 burpees (scaled to 3)
Accumulate 100 wall balls (8#)
12 min cap
Score: 89
Ryan
– mob
– WUx2 (50 no show burpees broken into sets of 10 in between sets in first wu)
Strength: weighted step ups, 5x per leg…
45-65-85-95
WOD: The Inferno
– EMOTM 5 burpees (5 for first 7 rounds, 3 for the rest, regret dropping to 3)
– 100 wall balls 20#
At the time cap I was at 90 wall balls. Kind of disappointed with my performance, limiting factor was mental as opposed to physical. Picked up towards the end, but the sets around the middle had far fewer wall balls than I could have done.
Tania
Strength: step ups 20″ box
15-25-35-40
WOD: EMOTM 5 burpees and accumulate 100 wall balls (10#)
Time: 8:57
Great work 4:15 crew!
CAM
Mobiity X1
Abbreviated WU got there too late (stupid driveway).
Strength Weighted Step ups.
95- 105- 105 – 105 ran out of time
WOD:
Time:9:25
That was a terrible great experience.
Joey! remind not to do this next to you next time; Knowing that I still had 30 left to do when you were done was more than demoralizing 😀
Thanks Coach Amanda.
Laura K
Wu was 52 Birthday Burpees for our boy Kevin M.
Wod: option was 3 burpees on the min for 12 mins. Accumulated wallballs [email protected] (to a 100).
Score 90
couple of one min planks
Thanks Kevin
Amanda
WOD with 3 burpees and 14# wall balls at the 10′ target = 78 reps at the 12 min cap
Amanda
and box step-ups: 45-55-60-65
Jen C
Mob
Group Mob
Strength – Weighted Step-ups
20 inch box with x 5 for each foot
15, 20, 25, 30 lbs
WOD: The Inferno
EMOTM 5 burpees and accumulate 100 wallballs with a 12 min. time cap
with 10lb wallball
Total = 96
I was very frustrated with myself because I was trying to go fast on the wallballs and lost form so I probably had about 15 to 20 no reps in the first 25 wallball shots. Proper form is so important!
Great class Amanda and don’t worry about the Scarecrow Syndrome (WOD Brain) you were experiencing – it happens to most of us at some point 🙂
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…
Great picture, Lisa!!
Weighted Step-ups – 5 steps/leg
35-40-45-55
EMOTM do 5 Burpees, then
Accumulate 100 Wall Balls 14# @ 9 feet
time = 9:36
Wow cardio blast! Fun class Marie-Noelle!
Of course you finished! Nice job!
Great work on the using the big ball Maria!
Thanks for the advice!
Mobility
WU x 2 (8 reps, strict)
6 x 20m job
Lacrosse Ball
Weighted Step ups x 5 per leg (20″)
45-55-75-90-100
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls
Time: 11:38 Rx
WU x 2 – 8 reps + 6x20m jog + group mob
Weighted Ste up 5 steps / leg
35@ 20″, then all from 18″: 40-45-50
The Inferno
EMOTM 5 burpees (I gladly took the option to do 3)
then accumulate 100 wall balls (14#, 9′)
Time: 11:55 Phew.
WU x 1
Weighted Step Ups (right leg only)
85 – 105 – 115 – 135
WOD: “Inferno”
EMOTM 5 Burpees
–Accumulate 100 Wall Balls (modified to “Push Press Wall Balls w/ 14# ball)
TIME: 7:59
Squeezed in the wod before the 8:30 class.
Rx’d in 5:58
Lungs are still on fire.
Did the box steps afterwards.
95-115-125-135
Wow! I hope Holly gets to be tall like you so she can be fast at WBs. And Box steps after? Good job coach!
WHAT the balls. Literally, 5:58rx?
!!!! Goodjob
How many wall balls were you getting in the minute on average?
100 Wall balls/ 6 minutes = 16.6 Wall balls per minute.
Sorry, I had to! 😛
His plan I think was to get 15 in / round
Killed that one Kev!!! Nice work! Oh to be tall!!!
He’s tall, which may be beneficial for throwing the ball less distance – however wouldn’t it also be a negative considering he’d have to squat more distance compared to us shorties?
I thinks he’s just speedy.
Yes Jenn, it’s a lot lower for me to squat. Good observation!
Nice job big guy!! How u love your wall balls!! Lol
Mobility
Wu x 2 (8) reps
Group Wu
Strength weighted box step ups
20” box 45/ 65/ 95/ 115/ 135 (5 steps each leg)
Wod: The Inferno
EMOTM do 5 burpees then accumulate 100 wall balls
Rx 10:36
Yay first big wall ball Wod I managed to finish. Still a lot of no reps, straight up without touching wall. Damn wall balls.. Don’t seem to get any easier!!
Great class Marie, good job 6 amer’s!!! Nice to see u back in the morning class Maria.
Great job Shane! Nice to be back, I missed the 6am classes!
Mobility
WU x2 (8 reps)
52 BDays burpees! Happy Bday Kevin!
Group wu
Weighted box step-ups (with 18′ box)
35-40-45-50-55
WOD: The inferno
EMOTM (for 12 minutes)
3 burpees, then accumulate 100 wall balls @ 8#
84 wall balls
Lots of no reps!! Pardon my swearing!
Mobility
WU x1 (8 reps)
52 BDays burpees! Happy Bday Kevin!
Group Mob
Weighted box step-ups (with 20′ box)
35-55-60-65-70
Great to work out with you Steph! Long overdue!
WOD: The inferno
EMOTM (for 12 minutes)
5 burpees, then accumulate 100 wall balls @ 10#
10:46
Oh gosh this was difficult! Pretty sore! Only reason I was able to finish is my legs weren’t too sore compared to the rest of my body hehe.
Great Job Val! It was great seing you again!
Mobility and WU
Strict pull ups (4-3-3-3-3)
6 x 20m “sprints”
Foam roll quads
Hip stretches
Strength: weighted box step-ups (5 each leg)
45-75-95-105-115-120#
Left leg is stronger than my right one.
I think my glutes are gonna hate me tomorrow.
WOD “Inferno”
EMOTM 5 burpees
And accumulate 100 wall balls (14#, 10′)
Time = 9:35
Had about 10 no reps. Took a ball to the face on my 5th rep. Lol. That was fun. Not!
Note to self: don’t use a lopsided ball next time 😉
Cashout: couch stretch
Box step ups were to a 20″ box
Weighted Step ups x 5 per leg
45-95-105-115
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls
Time: 6:39 Rx
Fun one!
WU x 1
Weighted step ups 5 per leg/10
45-65-75-85-95
WOD: RX: 100 wall balls 14lbs 10′
Time: 8:59
Still feeling the lung burn!
WU x 1
Weighted step ups 5 per leg/10
45-65-85-95-100
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls at @14#
Time: 10:00
Cashout: worked on DUs
WU x 1
Weighted step ups 5 per leg/10
45-65-85-95-135
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls at @20#
Time: 6:31
Wu x 2
Strength: weighted step ups 4×5
45,65,85,135
Thanks Amanda for callings out on my manliness on the 105 I was gonna end with.
Wod: “The Inferno”
EMOTM
5 burpees
Accumulate 100 wall balls @ 20#
RX’d in 6:40
awesome time Jack!
WU x 2 (8 reps, strict)
6 x 20m job
group wu
Weighted Step ups x 5 per leg (20″)
45-65-85-95
WOD: “The Inferno” Rx
EMOTM do 5 burpees, then
Accumulate 100 Wall balls
completed 85 wall balls
I think I found my most hated WOD!
Mob
Wu x 1
6 runs
Strength
Weighted step ups
20in box – 15/25/35/40/45
Wod
12 min cap
Emotm 5 burgess
Wall balls 8lbs
Score:55
Thoughts! Hated the workout, wall balls suck!
But happy I went. (I think)
Thanks MN for the tips
Great class Amanda
*burpees! Ugh auto correct
Mobility
Wu X1
Group foam rolling
Step ups :45-65-75-85
Wod :
EMOTM 5 burpees
Acummulate 100 burpees (20/14#)
Time : 11:50 ex
Fun class Amanda
is ex the same as rx? 😉
It’s harder
Weighted Step-ups – 5 steps/leg
15-35-45-55-60
EMOTM do 5 Burpees, then
Accumulate 100 Wall Balls 14# @ 10 ft
time = 11:56 rx
The burpees were the absolute worst part…..
Extra wod with my fav, MN..
1min plank
AMRAP 5min
5 kbs 35#
5 strict pull ups
1min plank
total = 5 rounds
Mobility
WUx1
52 BDay Burpees (Happy Birthday Kevin Mackenzie)
Strength:
Weighted box step-ups (with 20′ box)
35-55-60-65-70
Great to see you/WOD together again Val!!
WOD: “The Inferno” Rx’d
EMOTM do 5 Burpees, then
Accumulate 100 Wall Balls @14#
Time: 10:49
Great Class Kevin Thanks!
Mobility
WU x 2 (8 reps, strict)
6 x 20m jog
foam roll
Weighted Step ups x 5 per leg (20″)
15-25-35-40-45
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls @ 10#
Time: 10:35
Mobility
WU x 2 (8 reps, strict)
6 x 20m jog
Group foam roll & stretching
Weighted Step ups x 5 per leg (20″)
45-65-85-95
WOD: “The Inferno”
EMOTM do 5 burpees, then
Accumulate 100 Wall balls 20#
Got to 94 reps, came very close to calling it quits after the second round. Caught a wall ball directly in the face, heard a crack in my neck and crushed my glasses. Lots of fun…
Wux2
Weight step ups x10
95 115 125 135
WOD
7:48
Mob
WU
box step ups with weight.. thanks for sharing the bar/box shel (we were equally inept at this move! lol)
45-65-75-85
wod emotm for 12 minutes
5 burpees
accumulate 100 burpees in the time remaining each minute
6:42
Weighted Pull-ups (x5 per leg)
45-65-85-95
WOD EMOTM
5 Burpees + wall balls until 100 wall balls accomplished.
Time 8:00 Rx
Mobility
WU x 2 (8 strict reps)
Group mobility
Strength: step ups 20″ box
15-25-35-40
(Kept light because of lower back)
WOD
EMOTM 5 burpees (scaled to 3)
Accumulate 100 wall balls (8#)
12 min cap
Score: 89
– mob
– WUx2 (50 no show burpees broken into sets of 10 in between sets in first wu)
Strength: weighted step ups, 5x per leg…
45-65-85-95
WOD: The Inferno
– EMOTM 5 burpees (5 for first 7 rounds, 3 for the rest, regret dropping to 3)
– 100 wall balls 20#
At the time cap I was at 90 wall balls. Kind of disappointed with my performance, limiting factor was mental as opposed to physical. Picked up towards the end, but the sets around the middle had far fewer wall balls than I could have done.
Strength: step ups 20″ box
15-25-35-40
WOD: EMOTM 5 burpees and accumulate 100 wall balls (10#)
Time: 8:57
Great work 4:15 crew!
Mobiity X1
Abbreviated WU got there too late (stupid driveway).
Strength Weighted Step ups.
95- 105- 105 – 105 ran out of time
WOD:
Time:9:25
That was a terrible great experience.
Joey! remind not to do this next to you next time; Knowing that I still had 30 left to do when you were done was more than demoralizing 😀
Thanks Coach Amanda.
Wu was 52 Birthday Burpees for our boy Kevin M.
Wod: option was 3 burpees on the min for 12 mins. Accumulated wallballs [email protected] (to a 100).
Score 90
couple of one min planks
Thanks Kevin
WOD with 3 burpees and 14# wall balls at the 10′ target = 78 reps at the 12 min cap
and box step-ups: 45-55-60-65
Mob
Group Mob
Strength – Weighted Step-ups
20 inch box with x 5 for each foot
15, 20, 25, 30 lbs
WOD: The Inferno
EMOTM 5 burpees and accumulate 100 wallballs with a 12 min. time cap
with 10lb wallball
Total = 96
I was very frustrated with myself because I was trying to go fast on the wallballs and lost form so I probably had about 15 to 20 no reps in the first 25 wallball shots. Proper form is so important!
Great class Amanda and don’t worry about the Scarecrow Syndrome (WOD Brain) you were experiencing – it happens to most of us at some point 🙂