Learn the basics. Practice the basics. Master the basics.

Deadlifts

Every 30s for 10 rounds

3 reps @ 65%

With a 10 minute clock, accumulate as much time as possible in a plank.

Compare to Nov.21/14

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# Virtuosity

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17 thoughts on “Virtuosity”

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Take the first step towards getting the results that you want!

Learn the basics. Practice the basics. Master the basics.

Deadlifts

Every 30s for 10 rounds

3 reps @ 65%

With a 10 minute clock, accumulate as much time as possible in a plank.

Compare to Nov.21/14

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

GabrielPlease cancel my 6am. On the road today.

DominiqueCancel 6 am

KristenPlease cancel my 6am

Heather SOpen Gym

Deadlifts

Every 30s for 10 rounds

3 reps @ 65% (195#)

Squat Cleans

5 X 3 reps @ 77% (105#)

1 x 3 reps @ 110#

HSPU X 5

45# plate + ABMat

Tried 25 plate + abmat and went down like a felled sequoia!!

Tabata Planks

(Said I wasn’t planking today but it’s so much fun planking with Bill, Anthony, Tracy and Kevin!! Where are you Breanna – it’s not the same without you 🙁 )

John GunnOpen gym @ 11AM 🙂

Mob, WU, lacrosse ball fun

Push Jerks x3

75 – 90 – 100 – 110 – 115

This was based on my 1RM split jerk, since I haven’t retested my 1RM push jerk in forever. The 115# felt heavy, but solid.

Double-under practice, got a few sets of 5-10 reps in

Deadlift

Every 30 seconds for 10 rounds (5 minutes)

3x deadlift @ 195#

These actually felt really awesome!

CrystalOpen Gym did today’s WOD @ #130

I really liked this, the planking I could of done without. 😉

Sorry for whining SO much Tara and Heather.

As always, thanks Mr Wood.

Amy HoganMobility

WUx1 + 500m row

Group warm up

Deadlifts

Every 30s for 10 rounds

3 reps @ 130#

With a 10 minute clock, accumulate as much time as possible in a plank.

Time: 7:45

AmandaDeadlifts at 160#

Planks: 5:10. Yuck.

MarioDon’t yuck. Im sure your core says thank you.

FrankieWUx1 + 500m row

Group warm up

Deadlifts

Every 30s for 10 rounds

3 reps @ 260#

With a 10 minute clock, accumulate as much time as possible in a plank.

Time: 7:25

vanessajchampionIt was the grunting that helped your planks 🙂

Alex GDeadlifts @ 205#

10 mins in a plank… Total of 5:35 up…

Fun class, merci Coach Kevin!

Steph HMob

WU x1

500m row

Group Mob & WU

Deadlifts x3 @ 145#

WU @ 125 & 135#

x3 every 30secs for 10 rounds

Plank

Accumulate as much as can in 10 mins

Total: 6.05

Tara Betts8:30am Open Gym

Deadlifts x3 @140# every 30 secs for 10 rounds. Thank you for lifting with me and keeping track of the time IceMan 😛

Accumulate as much plank time as possible in 10mins.

Total: 6:00

Heather and Crystal, you were awesome planking partners. Thanks for sharing the misery with me!

Fun Open Gym! Seeing all your beautiful faces made my morning <3

MarcelOpen Gym

WU x 2

Deadlift

5 x 185# 5 x 225# 3 x 275# 1 x 325# 1 x 345# 1 x 370# PR

AMRAP 12 minutes

5 Push-up

10 Wall Balls 14#

15 Russian KBS 53#

7 rounds

CaraOG

snatch x1

82-85-90-82-85-90%

90-95-100-90-95-100#

c&j x1

82-85-90-82-85-90%

125-130-135-125-130-135#

back squat, build to heavy set of 5

135-155-175-185-190# (pr for reps)

Robyn ChildsMobility

WUx1 + 500m row

Group warm up

Deadlifts

Every 30s for 10 rounds

3 reps @ 65#

With a 10 minute clock, accumulate as much time as possible in a plank.

Time: 4:54