Do you have an injury (either minor or more serious)? Do you have a pre-existing condition or physical limitation that may prevent you from safely performing some of the movements we do? Did you tweak something in a class a few days ago? Is there a part of your body that just doesn’t feel right but you’re not sure what might be wrong?
If you can answer yes or maybe to any of the questions above then you NEED to make your coach aware before class starts. Not just at one class, but EVERY class you attend. We have 12 (soon to be 15) well trained coaches that can help modify any of the workouts or movements to ensure that you are moving safely and do not cause further problems (or new ones). While injuries sometimes happen, we would like to minimize these instances and keep you all healthy and WODing for many years to come. Don’t be a WOD hero and try to push through pain or injury – make sure you can WOD another day and allow us to help you get there.
If you check the workout and think “oh my shoulder, knee, hip, back, elbow, ankle, calf etc will be fine”, please tell the coach about your injury/limitation anyway. We want to make sure we can prevent any issue from getting worse. Whether you have the same coach for every class or a different one every class, make sure you tell us every time. Just a gentle reminder if you’ve told us before so we make sure we consider all options for the particular WOD that day or if we have not had the privilege of coaching you yet. Please give us a detailed description so we can make the best choice.
Thank you for helping us help you!
Strength – 5RM Deadlift
21-15-9 reps
Toes to Bar
Box Jumps (24/20″)
Deadlifts (225/155# or 60%)
Mob + WU x1 (15 reps)
Strength : DL
5x 65-75-85-95-105
21-15-9 reps
Toes to Bar
Box Jumps (20″)
Deadlifts (85#)
9:21
T2B were the bottleneck this AM. I need to work on these so I can string them together better like Shane or Trent… lol. Had the bright idea to set up between those two T2B kings… lol
Great job this morning Val!! They will come together just keep at it! 🙂
T2Bs are the devil when grip fatigue starts to set in. Great job Val!
Mobility
Warm up (15 reps)
Strenght: deadlifts: 55, 65, 70, 75, 80
WOD: 21-15-9 reps
Toes to bar scaled to kickouts
Box jumps
Deadlifts #60
Time: 9:58 (i think)
Mobility
Wu x 1 (15 strict)
Group Wu and mobility. Thanks for the hamstring torture Kevin!!
Strength deadlift x 5
225/ 315/ 365 out of time. Set up bar @ 225 for Wod
Wod: 21-15-9
T2B
Box jumps @ 24”
Deadlift @ 225
6:52 rx
Did first round of T2B and box jumps unbroken. Was having trouble catching my breath again this Wod, gotta get that u derived control..
Great class Kevin, really liked this Wod.
Great work 6 amer’s!!
21 T2B unbroken is very impressive!! Good job as always!
Well done Shane! Heavy DL! 🙂
Wu x1(15 reps)
Group WU
Deadlifts x5
135-155-185-195-205
Wod
21-15-9
T2B
Box jumps @ 20″
Deadlifts @ 155#
Scaled a little, back to basics. Its been a little while since I’ve done T2B. the 21’s and 9’s were unbroken and 15’s were broken up 9 and 6.
Time – 8:16
wow, would have been awesome watching you & Shane doing your T2B this morning, good job!
Yeah, I was pretty happy about the T2B, but he left me in the dust with box jumps and deadlifts..haha.
That’s awesome for your T2B Trent. I am good for about …5, then they all go to hell.
Nice work!
Nice work on the unbroken rounds of T2Bs, Trent. Great time!
WU+mob +group warm up
Deadlift 5RM
95-105-115-125
WOD: 21-15-9
T2B scaled to kick outs
Box jumps 18″
Deadlifts 60% 1RM. 90#
8:22
Felt a little pukey after this one
Good workout
Mobility Wux1
Group WU
Deadlifts 5s
135-185-225-275-285 #10 PR
WOD
Time: 6:40 RX
Great class this morning nice to come in and workout with a different crew once in a while 😀
Looks like the morning doesn’t affect your work capacity. 😛
Nice work buddy!
Great job Lance! Fast time, especially for a morning class.
Strength: Deadlift 95-115- 135-135-145 PR 20#
Wod: 21- 15- 9
T2B (kick outs)
box jumps
Deadlifts #95
Time: 8:47 Fun Wod!
Time:8:47 Fun WOD ! Thanks for the education class this am Kevin
Time : 8:47 fun workout! note to self no orange before WOD yuck!
Congrats on your dead lift PR Pam! Well done!
Mobility
WU 15 reps (blue and purple pullups, purple pushups)
Group WU & Mob
Deadlift 5RM
140-160-180-190-200 (1)
Thank you for sharing the bar, Ange!! You didn’t let me chicken out! 🙂
I FINALLY GOT MY 200# DL. Now I never have to go that heavy again…right?
WOD: 21-15-9
T2B scaled to kick outs
Box jumps 20″
Deadlifts 120#
9:20
20″ box jumps have never seemed higher, and 120# has never felt heavier. What a workout!
Good job on the 200# deadlift Heather!
Congrats on the 200! That’s an impressive amount of weight.
Congrats on your 200# dead lift! Watch out Kevin….she’s catching up 😛
WU + Mob.
Deadlift 5rm
95-115-135-155-165 … kept it very light as I wasn’t feeling like lifting the world this morning.
WOD: 21-15-9
T2B (Kick outs)
BJ (20″)
DL (135#)
Time: 10:06
10 Mackenzie pushups
lol, lifting the world
WU x 1 (15 reps)
Group warmup
Deadlift – 5rep max or up to workout weight
65, 85, 95, 115, 125
WOD
21-15-9
Kickouts
DL @ 95
Box jumps @ 18″
9:10
Got messed up on the sequence but got all my reps in. Still nervous about tripping on the box.
Cashout-10 Mackenzie pushups
WU x 1
Group Warmup
Deadlift 5 x 5
250 – 270 – 290 – 300 – 310 (PR Reps)
21-15-9 reps
— T2B
— Box Jumps @24″
— Deadlifts @ 200#
Time: 9:42
Nice dead lift weight Blake! Great time on the WOD!
Yeah those are some heavy deadlifts in the wod, nice work
WU x 1
Group Warmup
Deadlift 5 x 5
170-200-225-250-265
21-15-9 reps
– T2B
– Box Jumps @ 24″
– Deadlifts @ 180#
Time: 11:00
Mobility
WUx15
Group WU
Strength: Deadlift ( x5) 95-105-115-125-135
WOD: 21-15-9
Kickouts
Box jump @ 20″
Deadlifts @ 95#
Time: 9:23
Cashout: 10 Mackenzie pushups.
WU x 1
Group Warmup
Deadlift 3 x 5
85-95-105
21-15-9 reps
– Kickouts
– Box Jumps @ 20″
– Deadlifts @ 75#
Time: 7:28
Wux1
Group wu
Strength. Deadlift x5
165-205-235-245-245
WOD. 21-15-9
T2b
Box jumps
Deadlifts 185lbs
11:00
Rob Brydges
Deadlifts x5
135-185-225-275-315-365(F)
WOD Rx’d
6:28
First round of T2B unbroken. Middle round VERY broken. DLs felt great today. Good race Terry!
I didn’t see much of what was going on at the back of the gym today, but I heard alot of grunting going on. Must have been a really good race!
Nice work coach, way to kill it!!!
Nice work on the T2B coach!
Great time!
Mobility
WU x 1
Group WU and mobility (that was fun)
Strength: Deadlift (5×5)
135(wu)-185-205-225-245-265
*feel like I had more in me…matched old 5RM. Should have tried a little more.
WOD @ Rx
21-15-9
T2B
Box jumps @ 20″
Deadlifts @ 155#
Time = 7:26
Cashout – rush to daycare to get my son before they closed. Sorry if I was rude and ran past you on my way out without saying hi. 🙁
YOU ROCK! 🙂
Yeah I’m always saying about how rude you are. Sheesh, will it ever end with you….
Mobility
WU x 1
Group WU & mobility.
Strength: Deadlift @ 5 x 100-105-110-115-120
WOD: 21-15-9
T2B >>> Kickouts.
Box Jumps @ 12″ box >>> Weee, box jumps! 🙂
Deadlifts @ 85#
Kickouts: Not that everything else isn’t humbling, but THIS was a super humbling movement. Also, it killed my legs and added an extra layer of ‘fun’ to box jumps. And by ‘fun’ I mean, almost crashed into Kevin’s shmancy HSPU wall. 😛
Box Jumps: Apparently the universe discovered I need more box jump practice and I am getting all the WODs that have them! This is good. Less and less fear of the box all the time! 🙂
Deadlifts: Not too bad at the beginning. My form kicked rocks at the end. Consistency in form will be an important focus. But really, I just wanted to get that round (15s) done!
Thanks for the cheers, everyone. Needed that! 🙂
Thanks for the demo of the negative pull up at the end, Lora! I will definitely work on them! 🙂
// end novel
Whoa…excessive use of smiley faces!
Robyn -1, Box jumps – 0. Way to go Robyn!
And great job on the kick outs….those things are freakin’ tough!
Happy to demo the negative pull-up for you. Anytime….
Thanks! 🙂
lol shmancy HSPU wall
What was your time?
I didn’t get to finish. I only got through the 15s of each movement.
oooooh, I’m happy you learned the negative for the pullup – now tell me you’re going to put it to use!
I’m going to do them in my WU, to make progress towards pulling myself UP to the bar. 🙂
Wu x1(15 reps)
Group WU
Deadlifts x5
225-225-245-275-295
Wod
21-15-9
T2B
Box jumps @ 24
Deadlifts @ 195#
Time = 9:54
mob wux1 15 rep
group wu
strentgh deadlift x5
135×5 225×5 275×5 295×2
back felt weak
wod
21-15-9
t2b
box jump 20 in
deadlift 225#
time= 10:21
Mob + WUx1 + Group WU
Deadlift 5-5-5-5-5 = 375# (5RM PR)
WOD @ 135# = 11:28
Debated what to do after starting DL at 225. Few reps didnt feel good, that 5RM PR did me in, so I opted for super light deadlifts at 135. WOD was much more manageable from then on.
Good work gang!
Way to listen to your body Mario. Smart move.
Cashout – 3×12 GHD Hip Extension + GHD Situps
Mobility
WUx1
Group WU
Strengh: Deadlifts
105-115-125-135-145(PR) x5
WOD:
21-15-9
-T2B
-Box Jumps @ 20″
-Deadlifts @100#
Time: 8:56
Cash Out: 10 Mackenzie Pushups
Mob + Wup
Group Mob + Wup (fun)
Strength – 5 rep max for deadlifts
85, 90, 95, 100, 105, 110 (need work on the grip at 110)
WOD: 21 – 15 – 9
T2B
Box Jumps (18 inch box with 25lb plate)
Deadlifts (80lbs)
Time = 8:43
Cashout = 10 mackenzie pushups
Thank you very much Amanda for letting me in the 5:45 class even though I was suppose to be in the 6:45 one 🙂 Next time I will look at the clock more closely and make sure what time it is – internal clock must have missed the memo on Daylight Savings
Wu x1(15 reps)
Group WU
Deadlifts x5
135-155-165-165-165
Wod
21-15-9
T2B
Box jumps @ 24
Deadlifts @ 135#
Super light on DL seems like every part of me is hurting right now. Need to nurse my back to health before attempting heavier weight.
Time = 10:43
Came in early for extra shin smashing and rolling.
Mobility
WU X 1 (15 reps)
Group WU
Deadlifts 5 X5
135-185-225-245-275
WOD:
21-15-9
T2B
Box Jumps @ 24
Deadlifts @ 195
7:28
Thanks Amanda, fun class as always.
Deadlifts x5
145-155-165-175-185(2) – my lower back is tight and awaiting a massage, I didn’t want to push this. I may be paranoid but better safe than sorry.
WOD with 125# (10# under my 60%): 11:27
I like coaching Tuesday evenings. You guys are fun.
Also I appreciated everyone who told me about their injuries tonight before the wod started! Well done 🙂
Wu x1(15 reps)
Deadlifts x5
135-145-155-165
Wod
21-15-9
T2B
Box jumps @ 20
Deadlifts @ 135#
Time 12:01
Tough WOD. Dead lifts felt really heavy. One of the few WOD’s where box jumps were the break in the work out.
WU x 1
Group WU
Deadlifts x 5
135-155-175-195-200
WOD: RX
7:39 Fun WOD. Dead lifts felt heavy. Body is still tired from this week-end’s Mayhem competition.
50 no show burpees
Great class Amanda!
Mobility
WU
Group WU & mobility
Strength Deadlift x5
65-75-85-95-105
WOD
21-15-9
Kickouts
Box jumps 18″
DL @ 85#
Time 10:30
Cashout 10 Mackenzie pushups
Great class Amanda! Thanks for the extra push at the end!
Mobility
WU x 1 ( t2b instead of pull ups and muscle up progression for ring dips)
Dead lift 5 rep max -> 275 didn’t go higher as my back was rounding. Thanks for sharing the bar and helping me with dead lift form Jeff S
Wod @ 195
Time 10:24
Fun class Amanda!
Mobility
WU X 1 – 15 reps
Group WU/Mobility
Deadlift X 5
225-245-265-285-295
WOD
21-15-9
T2B = Kickouts
Boxjumps @ 20″
Deadlifts 205#
Lower back got real tight after round of 21, Lowered weight to 135 for round of 15 and 9.
Step ups for the round of 9
Strength. Deadlift x5
135-165-205-235-245
WOD. 21-15-9
T2b
Box jumps
Deadlifts 185lbs
7:20
Strength – 5 rep max for deadlifts
95-135-145-155-165
WOD: 21 – 15 – 9
T2B
Box Jumps
Deadlifts @ 115#
time 7:48
Fun class!
MOB WU X1
Strength Deadlifts
#140
WOD 21-15-9
Kickouts
Box Jumps
Deadlifts @ #80
Time: 8:22
So sweaty but fun! Thanks Coach Kevin! 🙂
Mob
Wu x15
Dead lift X 5
185, 205,225,235,250 pr 10#
Wod 21-15-9
T2b need to keep working on these
Box jumps 24″
Dead lift 185#
Time 9:16
Overall wod felt good
Mob +wux1
Lower back pain/strain, lacrosse ball and foam rolled.
21-15-9 reps
Kickouts
Box wakups (20″)
Push Press 55lbs
Time: 9:00