Deadlifts
Build up to wod weight
EMOM for 10 min
Even – 5 Sumo Deadlifts (275/185#/70%)
Odd – 10 T2B
Rest 5 min
EMOM for 10 min
Even – 5 HSPU
Odd – 10 Russian KBS (70/50#)
While yesterday was a burner, we’re dialing it back a bit today (you know what that means for tomorrow). This is an opportune time to focus on technique and make every rep perfect. There’s no race to finish the deadlifts. Set up every lift like you’re being judged at a competition on your form. Also a great day to strive for unbroken T2B, HSPU and heavy KBS. As always, ask your coach for appropriate scaling options.
WU Mob x2
Deadlift build up to WOD
2x#135-225-245
EMOM for 10 min
Even 5 sumo deadlift @ 245
Odd 10 knee raises
Rest 5 min
EMOM for 10 min
Even 5 HSP ab mat
Odd 10 Russian KBS @ 50
Thanks for help this morning Mario.
Ran 3k lunch
Mobility
WU x 2
Group Mobility
Deadlifts build up to WOD weight
85-135# x 5
EMOM for 10 min
Even – 5 Sumo Deadlifts @135#
Odd – 10 T2B
Rest 5 min
EMOM for 10 min
Even – 5 HSPU (pike pushups)
Odd – 10 Russian KBS @50#
Fun one. Thanks Mario. Good job everyone 🙂
Good job kelly!
Forgot 400m run with Jackie and Gilles.
Noon 3km with Greg.
Crossfit warmup
Group Mobility
Deadlifts build up to WOD weight
135-225-275# x 5
EMOM for 10 min
Even – 5 Sumo Deadlifts @275#
Odd – 12 T2B (Added little spice)
Rest 5 min
EMOM for 10 min
Even – 5 HSPU (5-5-10-10-12)
Odd – 10 Russian KBS @70#
Great morning
As always impressive Guy!
Deadlifts
Build up to wod weight
EMOM for 10 min
Even – 5 Sumo Deadlifts @ 125# (my bum is NOT happy! haha, kept it at around 50%)
Odd – 10 T2B
Rest 5 min
EMOM for 10 min
Even – 5 HSPU
Odd – 10 Russian KBS (50#)
Thanks Mario!
Nice a.m. Was perfect hr. It also allowed Guy and Shane to feel like they were keeping up.
Appreciate that bud!!!
EMOM for 10 min
Even – 5 Sumo Deadlifts (185 – stayed light)
Odd – 10 T2B (unbroken)
Rest 5 min
EMOM for 10 min
Even – 5 HSP (managed to string them quicker by the end – Thanks Jo!)
Odd – 10 Russian KBS (70#)
You forgot to include your ‘annoy Joanna’ EMOM 😉
Hey lovelies! See you all next week!!
For those not on Facebook, I am organizing a charity WOD for Crossroads Moncton. The the event is a partner WOD designed to empower women. The event will take place on Saturday May 7th at CFM. There is a registration fee for the team. The registration fee covers registration fees, some Younique goodies, a great WOD, a liquid lunch, and $20 donation to crossroads. For more information, please contact me:
[email protected]
Worse case, I hope you come and cheer us on! ❤️
A great cause! Thanks for putting this together!
Nice to hear from you Gillyon!!
Wod with 125# dl, t2b (6+4 each round), ab mat for hsp and 50# russian kbs
Thanks Mario!
EMOM for 10 min
Even – 5 Sumo Deadlifts (125..that’s all my posterior chain could handle this am)
Odd – 10 T2B (grippy but unbroken)
Rest 5 min
EMOM for 10 min
Even – 5 HSPU (faster than Kevin 😉 )
Odd – 10 Russian KBS (50)
WU x 2
Group MOB and Movement Practice
Deadlifts
Build up to wod weight
5 x 85, 105, 135
EMOM for 10 min
Even – 5 Sumo Deadlifts @ 135
Odd – 10 Knee Raises
Rest 5 min
EMOM for 10 min
Even – 5 Pike PU from 20″ Box
Odd – 10 Russian KBS @50
Fun one this morning and a nice change. Getting nervous about tomorrow though…:)
Thanks Mario!
Good job this morning Jackie
Mob, WUx2
Group mob
Pike push-up practice – first time I’ve actually felt decent with them!!
EMOM 10 minutes
Even: 5 deadlifts @ 220#
Odd: 10 hanging knee raises
Rest 5 min
EMOM 10 minutes
Even: 5 pike push-ups
Odd: 10 Russian KBS 70#
First time doing pike push-ups in a WOD!!
*sumo deadlifts
EMOM
5 – 175lbs sumo deadlift
10 Knee raises
EMOM
5 pike push ups 12″box (need to work on them)
10 RKS @50lbs
50 no show Burpees.
Back squats
55-85-105-125-145×5
165-175×3, 195-205×1 (PR)
1 rope climb (PR). Thanks Blake, Mario and Kevin for the push.
EMOTM
5 sumo DL @ 165
10 T2B
Rest 5 min
EMOTM
5 HSPU with 10# plate + abmat
10 Russian KBS @ 50
Fun nooner!
You’re a machine!
Holy BIG WOD day for you! Great job Mel!
EMOTM
5 @ #175 Sumo Deadlift
10 Knee raises
EMOTM
5 pike PU 20″box
10 RKBS @ #50
Thanks for the Pike PU practice session before the wod Mario. I have always found these to feel awkward. But once you broke each part of the move down, they felt more natural.
Will be a couple min late for the 6pm. Stuck at work till then and rushing over.
WU x2
Group Mob & WU
Sumo DL practise
125-145-155-160#
WOD
EMOTM 10 mins
Even- 5 Sumo DL (160#)
Odd- 10 Knee Raises
Rest 5 mins
EMOTM 10mins
Even- 5 Pike P/U (black box)
Odd- 10 Russian KBS(40#)
mob wux2
group mob
EMOTM 10 min
even 5 sumo deadlift 185#
odd 10 T2B
rest 5 min
EMOTM 10 min
even 5 HSPU (pike push up)
odd 10 russian KB 53#
did 10 pike push up instead
run 400 m with Jackie and Kelly
Good work Gilles
MOB WUx2
Group MOB
WOD:
EMOM for 10 min
Even – 5 Sumo Deadlifts (85#)
Odd – 10 hanging knee raises
Rest 5 min
EMOM for 10 min
Even – 5 pike push ups
Odd – 10 Russian KBS (35#)
WU Mob x2
Deadlift build up to WOD
5 reps – 185-225-245#
EMOM for 10 min
Even 5 sumo deadlift @ 245#
Odd 10 T2B
Rest 5 min
EMOM for 10 min
Even 5 HSP ab mat
Odd 10 Russian KBS @ 70
Thanks Steph
Open Gym 11am
Back Squat x5
95-115-135-155-175-185-205# (every 2 mins)
225-245-265# (every 3 mins)
5×[email protected]#
Class 7pm
Sumo Deadlift x5
135-185-225-275
WOD Rx
Sumo deadlifts @ 225# with hanging knee raises
Press at 155# with 70# KBS
EMOM 1 with sumo DL @ 105# (back still isn’t ready for these)
EMOM 2 Rx
Did all the hspu unbroken so that’s a pr for the most I’ve done Rx
OG: split jerks!
85 x5
105 x3
125 x2
145 x1
155 x1
165 x1
175 x1 (10# PR) yay!
MOB + WUX2
Sumo Deadlift build up to WOD
Settlrd at 2x 210#
EMOM for 10 min
Even 5 sumo deadlift @ 210#
Odd 10 T2B/knee raises
T2B were 10-7-3-2-2
Rest 5 min
EMOM for 10 min
Even 5 HSP Pike push-ups
Odd 10 Russian KBS @ 53#
wux2
1st EMOTM all Rx’d
rest 5 min
2nd EMOTM ab mat for HSPU