Back Squats x5
50-60-70-70-70-70
100 Unbroken Wall Balls (20/14# @ 9/10′)
(12 min cap)
*Once broken, remainder of reps in burpees.
*A break includes stopping, rest the ball against the wall or dropping the ball. A no rep does not constitute a break.
Compare to Oct.13/15
Back Squats x5
135-155-185-185-185-185
The Mission Rx’d
50 Wall balls (pr 12 reps)
50 burpees
Time – 8:03
Great 6am class
Ohh Matt is doing one of those fancy barbell levitation trick!
Back squats x 5
115-140-160-160-160-160
WOD @ 12#, 9′
25 Wall Balls
75 Burpees
10:13
Thanks for the encouragement at the end guys….I had to find that special place in my head today in order to finish those up. lol
5K row for team 3
Back Squats x5
50-60-70-70-70-70
135-165-185-200-200-200
100 Unbroken Wall Balls (20# @10′)
55/45 6:20
And immediately after starting the Burpees I said to myself: Why didn’t I just do a few more Wall Balls? 😀
Thanks Shane!
Mobility
WU x 1
Group Mobility + WU
Back Squats x 5 (nice sharing the bar Heidi and Alaina)
50-60-70-70-70-70%
75-90-105-105-105-105#
WOD:
100 Unbroken Wall Balls (10#@9′)
(12 min cap)
*Once broken, remainder of reps in burpees.
34 wallballs
66 burpees
Time: 6:39
OG 5km row for Team 2
Thanks Shane. Great work everyone!
Caught a WOD at CF Onside in Halifax.
Dead lifts
50%x8 185#
60%x6 205#
70%x4 225#
80%x2 245#
90%x2 275%
WOD
3RFT
400M Run
20 KBS 53#/35#
400M Run
10 Burpees
As Rx in 17:08
All rounds unbroken except last round of KBS. Raining out and wet hands. Nearly dropped the KB on rep 16. Had to set it down for a second to wide off hands.
THANKS CF ONSIDE!!! Great hosts and a nice box. If you are in Halifax, swing by!
Came in for og tonight as well. 10 rounds, 40 double unders, 2 rope climbs. Not for time. Just a skill session. Spent some time with Fred playing around with different foot hooks for rope climbs.
A great day of CrossFit. 2 workouts, 2 boxes, 2 cities, 2 provinces.
Row 2024m + MOB
Group WU & MOB
Back Squats x5
50-60-70-70-70-70
135# – 155# – 185# x 4
The Mission – 12 min cap
100 Unbroken Wall Balls (20/14# @ 9/10′) – 14#
60 WBs /40 Burpees
Thanks Shane & Matt…good to see some potential new 6AMers.
Thanks for the tune Shane…got be groovin’ through the last 15 WBs for a better time.
TIME: 7:00
Great pic Matt 🙂
Back Squat x 5
135 – 165 – 195 – 225 – 225 – 225
WOD as Rx’d: 6:00
Not even close to a PR, but I survived.
Hats off to Nick for digging waaaaay deep and finishing!
Mobility
WU x 1
Group Mobility + WU
Back Squats x 5
50-60-70-70-70-70%
90-105-120-120-120-120#
WOD:
100 Unbroken Wall Balls (12#@9′)
(12 min cap)
*Once broken, remainder of reps in burpees.
58 wallballs
42 burpees
Time: 5:18
Rowed 3km before class for the great Team 2!
Mobility
WU x 1
Group Mobility + WU
Back Squats x5
50-60-70-70-70-70%
65-75-85-85-85-85 (i was a bit light on this…)
100 Unbroken Wall Balls (20/14# @ 9/10′)
(12 min cap)
*Once broken, remainder of reps in burpees.
*A break includes stopping, rest the ball against the wall or dropping the ball. A no rep does not constitute a break.
50 WB
50 Burpees
6:52
Awesome finish on Nick’s part…Woot!
Please cancel my 4 o’clock class.
Mob
WU x1
Group Mob & WU
Back SQ x5
[email protected]#
85-95-110-110-110-110
WOD
The Mission
100 WallBalls Unbroken (8#)
*If you break …remainder of reps in burpees
Time: 8.24 (36WB & 64 burpees)
Open Gym
Annie
50-40-30-20-10
Singles x3
Sit ups
9:37
PR of 2:12
Thanks for the tips Amanda, they helped a lot… time to put the plan in motion 🙂
mob wux1 group mob wu
back squat x 5
135×5 165×5 185×5
200×5 200×5 200×5
the mission
36 wall ball 14#
64 burpees
time 7:02
Mobility
WU x 1
Group Mobility + WU
Back Squats x 5
50-60-70-70-70-70%
55- 75- 85- 95- 95- 95 (need to get lower)
WOD:
100 Unbroken Wall Balls
(12 min cap)
*Once broken, remainder of reps in burpees.
31 wall balls
58 burpees
Time: did not finish 🙁
OG @5pm
9000m row (team 4)
Mobility
WU x 1
Group Mobility + WU
Back Squats x 5
50-60-70-70-70%
105-125-145-145-145
WOD:
100 Unbroken Wall Balls
(12 min cap)
*Once broken, remainder of reps in burpees.
51 wall balls (done @2:12)
49 burpees (2:13 – 8:47)
Time: 8:47 (burpees took for ever but PR on the WB) 🙂
After class: 1000m row Go team 4!!
Mobility
Got in late so no WU on my own
Group Mobility + WU
Back Squats x 5
50-60-70-70-70-70%
120-145-170-170-170-170#
WOD:
100 Unbroken Wall Balls
(12 min cap)
*Once broken, remainder of reps in burpees.
50 wall balls @ 10# (Comparing to last year)
50 burpees
Time: 6:52
20 wall ball and 1:01 PR from last year 🙂
Also Rowed 2KM after WOD into OG for Team 5 and did some shoulder lacrosse mobility in OG
Back Squats
55-70-90-90-90-90
41 wall balls @ 10#/9′
59 burpees
Time = 6:4?…..I forgot to right it down
Slower than last time (that seems to be a reoccuring theme 🙁 ) where I completed 40 WB @ same weight/60 burpees with a time of 6:15.
Goal for next time: 50 WB!
Fun morning!
did this at the end of open gym yesterday…
Rx’d, 25 wall balls, time: 8:55. Thanks for doing this with me Shane!
Today I hit OG with Mel B.
We warmed up with some rowing.. I did 2K in 9:14.03 another 3 seconds shaved off!! I was excited!
We also tackled the BBD Wod #1
AMRAP 4min
5 power snatch 45#
10 Burpees
2 rounds plus 8 reps
AMRAP 4min
10 hang power cleans 45#
20KBS 35#
2 rounds plus 10
AMRAP 4min
15 box jump overs 20″
30 wallballs
Made it to 29 wallballs!!!
Soooo 152 reps..
I stopped 10 seconds before each 4min mark
so I know I’ll have a few more reps in me on ‘game day’ 🙄
I may have tired myself out with the rowing.. *dunno*
Thanks to Matt for the tips and tunes!