Reminder – Running Clinic tomorrow night
Back Squats x5
5 sets @ 60%
25-20-15-10-5
KBS (53/35#)
5-10-15-20-25
Wall Balls
This is a bit of a back-off week. The weights will be dialled down, but we’ll ramp them back up and re-test all our big lifts in a few weeks.
This wod should look familiar. Last Monday, we did the same rep scheme and movements, but in reverse. Let’s see (for the sake of science) if this way is faster or slower.
Compare to May 9/16 (kinda)
If you are looking for a great date night, I welcome to you come to a series of plays taking place May 27-28. I’ll be acting in the final play of the night, sure to make you belly-laugh. All the details can be found on the poster below.
Please cancel my 6am, thanks
Got it!
Please cancel 6 am
Ok!
Please cancel my 7
Sure!
WUx1
Group WU
Back Squats x5
5 sets @ 60%
95-145-145-145-145-145
WOD
25-20-15-10-5
KBS (55#)
5-10-15-20-25
Wall Balls (20#)
Time = 9:50
Nice work this morning Shawn!
Mobility and Wu x 1
Group Wu
Back squats x 5 @ 60%
95/ 210/210/210/210/210
Wod
25-20-15-10-5
Kbs @ 53#
5-10-15-20-25
Wallballs @ 20#
7:16rx..
Didn’t get to do it last time, but I am sure I would have been quicker. Wallballs suck the life out of me… So starting fresh with the bigger number would have been better for me.
Great class Maria and great work 6 amer’s!!
You did awesome!
Warm up & Mob (x1)
Group Warm up
Back squats
95-145-145-145-145-145
KBS
25-20-15-10-5 (#35)
Wall Balls
5-10-15-20-25 (#14)
Time 7:39
I was happy to beat my time last week at 8:03
Great class Maria, thanks
Super job Adam!!
Nice job, Adam!
Good job big guy! Way to manage your breaks!
[email protected] 185 across
WOD-6:58rx
Nice to be back
Welcome back, and killer time on the WOD!
Fast buddy! Nice work after a week off!
Back Squats x5
120#
25-20-15-10-5
KBS (53/35#)
5-10-15-20-25
Wall Balls
7:16 RX
Last week 7:22 ish RX
Nice little PR!
Great job Shank!!
Back squats @ 135
WOD
25-20-15-10-5 KBS @ 35#
5-10-15-20-15 WB @ 12#, 10′
11:17…didn’t do it last week so can’t compare but I feel like this would have been slower than last week.
Nice work Chantal!
Mobility Wux1
Group Wu
Back Squat @210 x5
WOD
Time: 7:40 RX
Was a good workout went a little too hard for not being there for 2 weeks, took a long time to recover. Had a great time this morning though got to spend some time with people i normally don’t and morning workouts are as terrible as i remember haha. Guess ill have to come to more mornings to get better at them maybe even tomorrow we’ll see…probably. Also going to try and get on top of posting my stuff to the site again need to get in the habit of things.
Great job Lance, nice to see you this morning!
Back Squat 5×5 @ 125#
WOD Rx – 8:31
Thought it would be slower with the bigger wallball sets at the end but was 9 seconds faster than last week, would have been more but had some no reps on wallballs.
Nice pr Jo!! Fast!
Back Squats x5
5 sets @ 195# (for speed)
WOD Rx’d
4:55 (unbroken)
26 seconds faster than last Monday. I knew it would be quicker, but not that much!
Wow!
Ridiculous! You crazy
Crazy time Coach!! Nice work!
WU x 1
Group WU
Back Squats x5 (5 sets @ 60%)
WU set @ 35 x 5
Then 5 sets @ 65#
25-20-15-10-5
KBS @ 35#
5-10-15-20-25
Wall Balls @ 8#, 10′
Last time 10:26
Today 9:44
I found that I was able to complete the KBS in bigger sets. I think this helped improve my time. Quite the experiment. 🙂
Nice WODing beside you this morning 🙂 you sure inspired me to keep going on those KBS. Strong!
TU Chantal. Right back atcha!
That’s great Jackie!! Way to push through!
WUx1
Group WU
Back Squats x5
5 sets @ 60%
120#
WOD
25-20-15-10-5
KBS (35#)
5-10-15-20-25
Wall Balls (14#)
Time = 8:54
I didn’t do it last week so nothing to compare it to…..
Grea job this morning birthday girl!! I didn’t even hear any cussing!! Lol
Back squat
185 – 210-210-210-210
Wod
6:40 RX
Couldn’t keep up with you this morning buddy!! You were flying!
25-20-15-10-5
KBS (45#)
5-10-15-20-25
Wall Balls (10#)
Time: 9:21
(PR of 1:21 over last week)
Nice work!
Huge pr!!
Big PR
Back Squat 5×[email protected]# (kept it light, concentrate on proper form)
WOD @ 16#/10′ WB + 40# KB = 7:24
This time every set unbroken, breaks were a bit shorter… 1min24 faster than last week, quite surprised. Last time grip was an issue and lower back was fatigued. Starting on KBS fixed that. Cardio was about the same, just under that red-line. More of a leg burn at the end but managed through it.
Nice job staying unbroken!!
Back squats x5 @ 125
WOD
Rx – 10:30
A little less than a minute slower than last week…I blame it on not having coffee yet!
Fun nooner! Thanks Blake!
I’d be interested in going to the play on the 28th if anyone is available?!
Coffee is necessary sometimes!!
Need coffeeeeeeee
Back Squats
5 sets @ 60% = 135#
WOD
25-20-15-10-5
KBS @ 45#
5-10-15-20-25
Wall Balls @ 20#/10′
Time = 9:44
Great time Chris!!
Back squats 155x5x5
WOD time
8:26 RX.
I can’t remember my time from last week but think it was close in the 8 minutes. I just show up everyday and try to beat gabe’s riduculously great times. Today was a success. He must’ve been tired or I’m getting slightly better
Sorry gabe. It’s no fun to not have a benchmark. Lord knows why I picked you
😀 But if I can be half as good as you are I’ll be a solid cross fitter
Nice job Mike, keeping up with Gabe is not an easy task!!
Holy huge nooner again! 😀
Mob, WU, group WU
Back squat 5×5 @ 110#
WOD 35# KBS/14# wall ball
8:19
That’s a great time John!! Nice work!
Back squats x5
125-150-150-150-150-150#
WOD Rx:
6:38
Dropped the damn ball at 15/25
8 second slower today than last Monday
Still crazy fast girl!! Beast mode!!
Mob
WU x1
Group WU
Back Squat x5
[email protected] 55#
5 sets @ 105#
WOD
25-20-15-10-5
KBS(30#)
5-10-15-20-25
Wallballs(8#)
Time: 8.21
Back Squats x5
5 sets @ 60%
WU 55# and 5 sets @ 75#
25-20-15-10-5
KBS (30#)
5-10-15-20-25
Wall Balls 10#
8:28 this week and 9:39 last week
Much easier on my lower back this way
WUx1
Group WU
Back Squats x5
5 sets @ 185#
WOD Rx
25-20-15-10-5
KBS (53#)
5-10-15-20-25
Wall Balls (20#)
Time = 10:24 PR of 1:02 from last week
all KBS were unbroken except for round of 15
Wall balls were broken and slow for 15-20-25
Nice PR Frank no wonder you were a while recovering.
Back Squat x 5
185 – 205 – 205 – 205 – 205 – 205
WOD as Rx’d
Time: 7:31
A whopping 2 sec faster, but felt 2x worse due to my fondness for breathing.
Back squat x 5
125-135-135-135-135-135
WOD Rx
7:09 (8 sec PR)
Nice small class, Happy Birthday Marcel 🙂
Thanks Elba impressive work tonight.
Back Squat x5
55# – 70# – 70# – 70# – 70# – 70#
Wod:
25-20-15-10-5
KBS
5-10-15-20-25
Wall Balls
Time: 11 :05
Last week : 11:32
This one sucked slightly less.
Nice seeing you collapsed on the floor instead of me tonight.
Yaaaah!!! 🙂 Nice comparison, good work!
Backsquats with 35# bar. Lower back was hurting today.
WOD
25-20-15-10-5
KBS(25#)
5-10-15-20-25
Wallballs(6#)
Time: 10:15
Went light to not injure my back
Good call rest that back.
WOD RX’d – Time = 10:59….10 seconds slower than last week. KBS were unbroken (they were not last week), but the WB’s were all done in sets of 5, which really slowed me down.
Mob, WU, group WU
Back squat 5×5 @ 100#
WOD 20# KBS/8# wall ball
9:00 – 39 seconds faster than last week.
Yessss!
Backsquat @ 120
Wod
9:29 RX
Wall balls were gross !!
Open Gym – Lots of mobility
WOD
25-20-15-10-5
KBS (53#)
5-10-15-20-25
Wall Balls 16#
Time: 10:28
6 seconds faster
WUx1
Group WU
Back Squats x5
5 sets @ 60%
175
WOD
25-20-15-10-5
KBS (55#)
5-10-15-20-25
Wall Balls (20#)
Time = 9:03