WOD & Wine night was a huge success. Thank you to all the current members for bringing in (or dragging in) their friends. In total, there were over 75+ ladies, lots of laughs and a great workout. And who could forget the wine.
I hope everyone had a great time and maybe we’ll see some new faces in our regular classes soon.
Front Squats
5 x 5 @ 75%
5-10-15-10-5 reps of:
Hang Power Cleans (95/65#)
Box Jumps (24/20″)
Compare to Feb.3/13
I’m so sick of being away every weekend, I want to do these wods!!!! Yesterday and today look awesome, have fun guys!
I was hoping you’d be in this morning!
Hope to see you tonight!
open gym
DLx3
95-135-185-195-205-220( PR for weight and reps!!)
10am class
Fontsquats x5
95-115-125-125-125-125-125
WOD Rx’d
Time = 3:47
PR of 57 seconds. Great morning at the gym! Thanks Chantal!
Your hang power cleans are SO freaking fast!!
Front squats at 115#…thankful for Dave today for lifting with me this morning, it was fun and it kept me accountable to all my sets! Front squats are not my favorite thing 🙂
WOD RX’d: 3:58
Loved that wod, fun class! Thanks Chantal!
13 second PR. Happy for a PR but should/could have rested less on the box jumps and had a bigger one I think
Good job to Robyn, Janet, and Dominique who conquered their box jump fears today!! Woohoo! Proud of all you!
Thank you for giving me no choice 🙂
Deadlift
5×95-135, 3×150-165, 1×180-195PR-205F-200F. Got it off the ground but then just hung there lol.
I’ll try again when I’m more rested
Thanks for the help Maria and Chantel
Front squat
5×85-95-115-115-115-115-115# with Dom
WOD RX 4:36.
I felt slow today, but that’s not a bad time so I’m happy 🙂
Also very proud of Dom for not giving up, even though you wanted to. You can do those box jumps!! Make yourself do them everything you’re in.
That’s a fantastic time! You’ll get those deadlifts next time, being rested when going for a 1RM makes a huge difference!
Good job on your DL! You are close to the 200!!!
M+WU+500m row
Group mob
Front squats
5×5 @ 75% 85lb
WOD
5-10-15-10-5
Hang power clean (60%) 65lb
Box jumps 20″
7:43 Rx 🙂
Awesome job on going RX today!
wow, good job on RX Hannah!! 65# hang power cleans are no joke and you had a good time!
M+WU+400m run
Group mob
Front squats
5×5 @ 75% 60#
WOD
5-10-15-10-5
Hang power clean (60%) 55 lbs
Box jumps 18″ woohoo first time jumping on this box and did it 45 times. I was scared for every single one.
I listened to Chantal and Amanda and tried to keep breaks to a minimum so I had no time to freak out!
6:48
awesome!!
Mob, WU, 400m run
Open gym
Some back mob, the 1RM shoulder press test!
Shoulder press
5×45 – 3×60 – 2×70 – 1×80 – 1×90 – 1×95 – 1×100
10# PR! That’s my 9th PR this month, I’ve run out of space on the PR board…
10am class
Front squat
WU – 5×75, 5×90
5×5 @ 115#
WOD
5 – 10 – 15 – 10 – 5
Hang power cleans 80#
Box jumps 20″
Time: 5:47
Loved this WOD, and loved cheering Dom on to beat her box jump fear!!
Mob + WU + 500 m row
Group Mob
Front Squats
WU @ 40#
WU @ 50#
5×5 @ 60#
WOD
5 – 10 – 15 – 10 – 5
Hang power cleans @ 45#
Box jumps @ 12″
Time = 8:18
Thanks, Chantal, for the great class!
BOX JUMP Practice
12″ box + 10# plate = I forget how many of those I did (just a few), but then Amanda swapped out the 10# plate for the 25#.
12″ box + 25# plate (which works out to be 14.25″ total – I Googled Rogue bumper plates…) = 10 or 11 reps
Thanks, Amanda, for helping me work on these and making me get back up on the box after I fell. 🙂
I think I will start making time to practice them at this height during WU. It felt SO amazing to add something to the 12″ box today.