Strength: cleans
100-110-120-140
Thanks for coaching Rob
WOD: 45#
6 rounds + 9 burpees
I was coming up from my 10th burpee as rob call time — so close π
Nice having u coach us Rob
Gerry: I will remember to respect the bar from now on.
Wow Darsey!! 5 rounds and you grew 3 extra lungs π I don’t know why that little omission got my funny bone so much, I must be tired lol… But seriously, good job!! π
Jeff S
Shoulder Press β x 5
95-105-115-125-130
WOD (scaled push press in lieu of lunges (knee) at 105#)
4 Rounds + 5 push press
Much harder than anticipated.. Thanks for talking me into scale rob, saved me from myself!! Lol
Gabriel
WUx2
Strength – Back Squat X5
135-155-195-215
Then finished with 1 Rep Max 245-255(PR)
WOD:
AMRAP in 7min
10 Overhead Lunges (45#)
10 Hand Release Burpees
Clean 5x5x5x3x2x1
85-105-125-135-140-145-150F (new PR)
AMRAP 7 Mins
10 Overhead Lunges (25#)
10 Hand Release Burpees
4 rounds + 2 Burpees
Marcel
WU x 2
Back Squat x 1
175-195-230-265
AMRAP in 7 min.
10 OH Lunges 45#
10 Hand release burpees
4 rounds + 10 lunges + 7 burpees
Did a couple of skin the cats
Cashout – crossed legged stretch
Nath
WU x 2
Push Press x 3
65-70-75-80-85×2-85×2-85×3-90×2
I’m improving so fast I did not realize my previous PR for 3 reps was 70… Oups!
Thanks Rob for your help!
AMRAP 7 min
– 10 Overhead Lunges (2 rounds @ 25# and 2 rounds @ 10#)
– 10 Hand Release Burpees
Total: 4 rounds (even)
I was a little upsed I had to change the plate half way… π
Practiced Skin the cats: love it! My challenge is to get my legs up. After that it’s all good.
Gabrielle
Wow Nath!! Ton progrès est vraiment fantastique!!
Gabrielle
WU with yellow band kipping pullups and wallballs (6lbs)
Strength front squat 10’s
45-55-65-75 and then it was time to do the WOD
WOD modified for tibia injury
AMRAP 7 min
10 Overhead walking lunges (25lbs)
10 Hand release pushups
total 6 rounds plus 3 pushups
My triceps were screaming at me when we were done… Thanks for the great workout and coaching Rob!! So happy to have you as a fellow trainer π
Oh and yes, there was a lovely cashout of cross legged stretching. I learned today that being normal doesn’t mean being in the majority… So I guess I’m not as bendy as I thought I was hehehe!!!
Nath
Hahaha!
Who said I was normal… π
I’m the one that felt abnormal… makes me feel bad for everybody else.
Gabrielle
Lol no Nath!! You’re flexibility is something we all want!! Don’t ever feel bad for being able to do something we all wish we could do π
Heidi
Back Squat x 1
100-120-135-155-170
WOD: 7 Min. AMRAP
10 overhead lunges 25#
10 hand release burpees
5 Rounds + 10 burpees
Heather S
Wu X 2
squat clean 1’s
75-85-95-105-115F + Shrugs @ 105 X 15
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Daily squat to 275
Dead lift x 10
135-185-225-255
Wod as Rx’d
6 rounds + 10 lunges
Cash out – butterfly pull ups and skin the cats to levers
WU x 2
Front Squat x 1
60-70-80-90-105 (PR)-110 (PR)
10 Overhead Lunges (25#)
10 Hand Release Burpees
5 rounds + 10 lunges
Cash out β crossed legged stretch and practiced “skin the cats”
I liked this one, stairs were tough this morning.
WU 1×2
Sumo Deadlift x5
115 125 140 160 180
WOD Rx
6 Rounds + 6 Burpees
1 min plank + 1 min hollow hold (3x20sec)
Squat to 165#
Bravo Jo!!!
That’s some fast
WU X 2
Strength X 3
Back Squat 50-55-60-70-80
WOD
3 rounds plus 10 lunges
great score Heather!! Wish I could workout with you again… I guess I’ll have to wait until mornings don’t feel like they’re going to kill me π
WU X 2
Strength 3’s
Back Squat
80-95-105-115-125
WOD
25 lbs
= 4 rounds
WU x 2
Front Squat x 1
85-95-105-115-125
10 Overhead Lunges (45#)
10 Hand Release Burpees
4 rounds + 8 lunges
Cash out β crossed legged stretch, practiced skin the cats and attempted levers
WU x 2
Strength: Push Press x 3
70-75-85-95-105(x1)
10 Overhead Lunges (25#)
10 Hand Release Burpees
5 rounds + 9 lunges
Cash out β crossed legged stretch
Awesome score Greg π
WU X 2
Strength: Dead Lift x 1
165-175-195-205-215-225-235
WOD:
AMRAP in 7 min
10 overhead lunges @ 25#
10 hand release burpees
Total: 5 rounds
CFWU x 2
Deadlifts x 3
205
225
240
275
300 x 2
WOD: AMRAP in 7 mins
*Modified*
10 Weighted walking lunges #45
10 Hand release burpees
4 Rounds + 10 lunges
Great job Guy, great working out with you lately!
wux2
OHS 1’s
80-85-90-95 (F)(1)
WOD 3 rounds w #10
OHS is my favourite lift, was hoping to get above my 100# max. I was just not feeling it today. Next time π
That’s still a pretty darn good OHS Steph!!
CFWU x 2
Strength – Brench Press x 3
95-135-155-165(1)
WOD – AMRAP in 7 mins
10 Overhead Walking Lunges 45#
10 Hand Release Burpees
5 Rounds and 5 Burpees
Back Squat 1RM -> 75-85-95-115(F)-115
WOD @ 25# – 4 rounds + 1 Burpee
Daily squats up to 270#
OHS 3’s
45-65-85-105-115
WOD with 45# -> 5+7lunges
WU x 2
strength – Push Press x 5
95,115,125,135,145
WOD :AMRAP in 7 min,
10 Overhead Lunges (45#)
10 Hand Release Burpees
Total rounds = 5 rounds
Cash out β practice βskin the catsβ
– Mobility
– Squat to 285#
– WU “B” x2 (Box Jumps, Squat Clean 95#, Back-Hip Rev. Ext., Ring Push-Ups, Samson)
– Lacrosse Ball Lower Back
– Shoulder Press 5RM = 95-115-120-130-137 (PR reps, 2#)
– WOD Rx = 5 rounds + 3 OH Lunges
WU x 2
back squat x 5
135-155-165-185-210
10 Overhead Lunges (45#)
10 Hand Release Burpees
4 rounds + 3 lunges
Cash out β crossed legged stretch
Strength: cleans
100-110-120-140
Thanks for coaching Rob
WOD: 45#
6 rounds + 9 burpees
I was coming up from my 10th burpee as rob call time — so close π
Nice having u coach us Rob
Gerry: I will remember to respect the bar from now on.
Daily squat (front) to 190#
Johnny that is CORE!! Big numbers!!
Holy Cow! Great job!
Good job Speedy π
Shoulder Press – 1RM
95-115-135-145-155(f)-150 ….. (PR by 5#).
WOD (Rx’d) —> 5 Rounds + 2 Lunges
Strength bench press x 3
135-135-155-175-195
Wod (Rx’d)
5 rds + 5 lungs
Wow Darsey!! 5 rounds and you grew 3 extra lungs π I don’t know why that little omission got my funny bone so much, I must be tired lol… But seriously, good job!! π
Shoulder Press β x 5
95-105-115-125-130
WOD (scaled push press in lieu of lunges (knee) at 105#)
4 Rounds + 5 push press
Much harder than anticipated.. Thanks for talking me into scale rob, saved me from myself!! Lol
WUx2
Strength – Back Squat X5
135-155-195-215
Then finished with 1 Rep Max 245-255(PR)
WOD:
AMRAP in 7min
10 Overhead Lunges (45#)
10 Hand Release Burpees
5 Rounds even
Cashout: crossed legged stretch
1 Skin the Cats
Great job 6:30!
Nice PR Gabriel!
WU x 1
Clean 5x5x5x3x2x1
85-105-125-135-140-145-150F (new PR)
AMRAP 7 Mins
10 Overhead Lunges (25#)
10 Hand Release Burpees
4 rounds + 2 Burpees
WU x 2
Back Squat x 1
175-195-230-265
AMRAP in 7 min.
10 OH Lunges 45#
10 Hand release burpees
4 rounds + 10 lunges + 7 burpees
Did a couple of skin the cats
Cashout – crossed legged stretch
WU x 2
Push Press x 3
65-70-75-80-85×2-85×2-85×3-90×2
I’m improving so fast I did not realize my previous PR for 3 reps was 70… Oups!
Thanks Rob for your help!
AMRAP 7 min
– 10 Overhead Lunges (2 rounds @ 25# and 2 rounds @ 10#)
– 10 Hand Release Burpees
Total: 4 rounds (even)
I was a little upsed I had to change the plate half way… π
Practiced Skin the cats: love it! My challenge is to get my legs up. After that it’s all good.
Wow Nath!! Ton progrès est vraiment fantastique!!
WU with yellow band kipping pullups and wallballs (6lbs)
Strength front squat 10’s
45-55-65-75 and then it was time to do the WOD
WOD modified for tibia injury
AMRAP 7 min
10 Overhead walking lunges (25lbs)
10 Hand release pushups
total 6 rounds plus 3 pushups
My triceps were screaming at me when we were done… Thanks for the great workout and coaching Rob!! So happy to have you as a fellow trainer π
Oh and yes, there was a lovely cashout of cross legged stretching. I learned today that being normal doesn’t mean being in the majority… So I guess I’m not as bendy as I thought I was hehehe!!!
Hahaha!
Who said I was normal… π
I’m the one that felt abnormal… makes me feel bad for everybody else.
Lol no Nath!! You’re flexibility is something we all want!! Don’t ever feel bad for being able to do something we all wish we could do π
Back Squat x 1
100-120-135-155-170
WOD: 7 Min. AMRAP
10 overhead lunges 25#
10 hand release burpees
5 Rounds + 10 burpees
Wu X 2
squat clean 1’s
75-85-95-105-115F + Shrugs @ 105 X 15
AMRAP
4R + 5 L