Reminder – gym is closed this weekend for a POWERLIFTING SEMINAR.
4th Annual Martime Weightlifting Open
RISE AND GRIND starts in October.
Push Jerk x4
50-60-65-70-75-75%
“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (24/20”)
Wall Balls (20/14# @ 10/9’)
*20 min cap
Compare to Apr.12/17
Please cancel my 6am
MOB WUx1
Group WU MOB
Push Jerk x4
50-60-65-70-75-75%
100-120-130-140-150-150
“Touchdown” RX
Time = 17:05
April 2017 = 17:00
Feb 2016 = 16:30
PushQwz jeSrk sets of 4
35-55-75-85-95-105-115#
WOD = 12:58
Touchdown:
Toes to bar (did hanging knee raises)
Box jump overs 20″
Wall balls 9′ – 14#
I think next time I am gonna do the full toes to bar!
Good work 6amers
Did a cat walk across your keyboard? 🙂
Mobility
WU x 1
Group Mobility
Push Jerk x4 (nice sharing the bar Heidi and Laura)
50-60-65-70-75-75%
60-70-80-85-90-90#
“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (24/20”)
Wall Balls (20/14# @ 10/9’)
Time: 15:14 RX 36 sec PR…I’ll take it.
Thanks Matt. Great work everyone!
MOB WUx1
Group WU MOB
Push Jerk x4
50-60-65-70-75-75%
100-120-130-140-150-150
“Touchdown”
25-20-15-10-5 of:
T2B – tried 5s but caused longer breaks…
Box Jump Overs 24″ – steady lateral jumps
Wall Balls 20#@10ft – unbroken sets
*Better T2Bs would greatly improve this workout.
13:08 RX
QOD: Would the same WOD with 5-10-15-20-25 rep scheme be called “Liftoff”?
Yes, maybe we should try it next week as an experiment. For science.
Push Jerk sets of 4
35-75-85-95-115-115#
Touchdown:
Toes to bar (did hanging knee raises)
Box jump overs 20″
Wall balls 9′ – 14#
WOD = 12:22 (1 min and 14 sec PR, I will take it)
Great job everyone, nice class Matt!!
Push Jerk x4
50-60-65-70-75-75%
60-70-80-85-90-90#
“Touchdown”: 19:43 Rx
April was 16:40 Rx so pretty much a pr for slowness. Guess I need to get my act together…
Thanks Matt!
haha a PR for slowness. Don’t worry I’ve been achieving those all summer.
What happened on this one for you?
Not enough sleep so the box jump-overs made me dizzy with all the turning around, combined with not putting in the effort to eat well and be consistent all summer… Things that should be in my control 😉
We all have good and bad days, but a wise friend told me at least you showed up and did it! Good work!
Group WU & Mob
Push Jerk sets of 4
45-55-65-70-75-75
Touchdown:
Toes to bar (did hanging knee raises)
Box jump overs 20″
Wall balls 9′ – 6#
Time: 17:41
First time using 20″ for box jumps. May try 8# wallball next time.
Push Jerk x4
50-60-65-70-75-75%
115-135-145-155-175-175
“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (24”)
Wall Balls (20# @ 10’)
15:08 – Last time was 12:05 but with 5 T2B per round and leg raises
Thanks Matt!
Push Jerk X 4
65-80-90-90-95#
WOD
Knee Raises, 20″, 14#
17:43
Thanks Matt 🙂
MOB + Group WU & MOB
Push Jerk x4
50-60-65-70-75-75%
100# – 120# – 130# -140# – 150# – 150#
“Touchdown” – 20 min cap
25-20-15-10-5 reps
T2B – Knee Ups
Over the Box Jumps (24/20”) – 20″
Wall Balls (20/14# @ 10/9’) – 14#
TIME: 16:02
Push Jerk x4
50-60-65-70-75-75%
55-65-75-80-80# *Thanks for sharing the bar Vanessa!
“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (18”)
Wall Balls (8# @ 10/9’)
Time: 15:16
Time Apr 17 was 15:41 but had used 10# ball 🤷🏼♀️.
Thanks Kevin for the class!
*20 min cap
T2B … I did Hanging Knee Raises 😊
Good work on the box jumps!
Push Jerk x4
65-75-85-90-95-95
WOD
25-20-15-10-5
Hanging knee raises
Over the box jumps 20″
Wall balls 14# @ 10′
14:16
Yep. This one was as rough as I remember.
Push jerk
55-65-75-80-80(dropped lest rep)
Thanks for buddying up with me Christie!
“Touchdown”
25-20-15-10-5 reps
T2B (knee raises)
Over the Box Jumps (24/20”)
Wall Balls (20/14# @ 10/9’) 10#
Time: 13:02
Kinda liked this one!
Push Jerk x4
55-75-80-85-90-90
WOD
25-20-15-10-5
T2B(knee raises)
Box step overs(12″)
Wallballs @6#
Time: 12:39
Thanks for sharing the bar Melly Mel☺️
Great class with great people. So glad to see everyone this morning❤️
So nice to see you!
❤
Push Jerk x4
50-60-65-70-75-75%
85-95-105-115-125-125
“Touchdown”
25-20-15-10-5 reps
T2B (Knee Raises)
Over the Box Jumps (20”)
Wall Balls (20# @ 10’)
18:25
Push Jerk x4
50-60-65-70-75-75%
45# – 55# – 60# – 60# – 65# (3)
“Touchdown”
25-20-15-10-5 reps
T2B – knee raises
Over the Box Jumps (18″) – no jumping for me today – step overs
Wall Balls (8# @ 9’)
Time: 15:34
Probably should have used 10# since Kevin threatened to switch my ball because it was going too high…
Note to future self: *25 weeks pregnant*
April 2017: Knee Raises, Over the Box Jumps (used 18″), Wall Balls (10# @9′). Time: 17:00
Feb 2016: Knee Raises, Over Box Jumps (12“), Wall Balls(6# @ 9′). Time: 13:51
Don’t underestimate what you are capable of while pregnant! Use that 10# ball while you can 🙂
Eventually wall balls weren’t comfortable for me because I was going too low and couldn’t control that well. Goblet squats were a good substitute. Able to control the bottom position but still getting a weighted squat in.
You did awesome today!
Thanks 🙂
I was surprised about the wall balls because I usually struggle with them. The 9′ target makes a huge difference and I didn’t really take that in to account even though I have done this wod twice before 😉
Push Jerk x4
60-70-75-85-85#
TouchDown 20min
25-20-1`5-10-5
Hanging Knee Raises
Over the Box Jumps(15″)
WallBalls(8#)
Time: 14.11
WUx1
Group WU MOB
Push Jerk x4
50-60-65-70-75-75%
110-135-145-160-170-170
“Touchdown” RX
Time = 16:55
PR of 2:37!
Wod rx’d 19:51
No PR but glad i finished. And I owe thanks to finishing to Frankie and the rest of my class for the push.
My ass has been thoroughly kicked by this wod. I don’t remember it sucking this bad last time.
mob wux1
push jerk x 4
65-85-95-115-125-135
touch down
25-20-15-10-5
T2B ( knee raise)
over the box jump 20 in
wall ball 14#
12:35
Push Jerk x4
55-65-75-80-85-85#
TouchDown 20min
25-20-1`5-10-5
Hanging Knee Raises
Over the Box Jumps(15″)
WallBalls(10#)
Time: 15:00
Push jerk x4
50-60-65-70-75-75
(65-75-95-105-115-125)
“Touch down”
25-20-15-10-5
T2B (knee raises)
Over box jump (12″ box)
Wall balls (14,10′)
14:45
Thanks Amanda
Push Jerk x4
50 – 60 – 65 – 70 – 75 – 75%
95-115-125-135-145-145
“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (24”)
Wall Balls (20# @ 10’)
12:06 RX
Touch down
25-20-15-10-5
T2B
20″ box over jumps
Walk balls 14# @ 9ft
19:20
Tough one. T2B were my big time suck. What a sweaty mess!
Push Jerk x4
50-60-65-70-75-75%
55-75-80-85-90-90
Last two sets may have been more than ‘75%’
Thanks for the tips Kevin!
“Touchdown”
25-20-15-10-5 reps
T2B (10-8-6-4-5)
Over the Box Jumps (20”)
Wall Balls (10# @ 9’)
*20 min cap
I have to send a special thanks to coach Matt.. He told the class one day to make sure
you start your T2B at the bottom behind the bar.. For some reason that clicked for me today, and I feel like I am finally making progress! I put in brackets my toes to bar each round.. just need to figure out how to cycle them..
Oh and who chose the music today?!
I am happy with my time.. All movements i struggle with..
18:08
Push Jerk x4
50-60-65-70-75-75%
65-75-85-95-105-105#
“Touchdown”
25-20-15-10-5 reps
T2B (T2B for 25, knees raises for the rest)
Over the Box Jumps (24”)
Wall Balls (14# @ 10’)
13:49
Push Jerk x4
50-60-65-70-75-75%
65#-75#-85#-90#-95#
“Touchdown”
25-20-15-10-5 reps
T2B
Over the Box Jumps (24”)
Wall Balls (20 @ 10’)
Time: 18:14