We are hosting a powerlifting competition on Saturday! Come by and check out some big lifts!
Sunday – The Fallen Workout (WOD IS AT 9AM) + NO KIDS CLASS/OG
Monday – Closed
Deadlifts x5
45-55-65-70-75+
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
Max rep Double Unders in 2 minutes
7am OG
With Janet, Heather, Tracy, Hannah, Anthony, and Rob
Janet and I were going to do another workout, and decided to wait until next week.. This one looked more fun 😂
Partner wod with Janet
50 Burpees (alternating)
50 Ring Rows (sets of 5)
50 Box Jumps (sets of 5)
100 Wallballs (sets of 10)
200 Double Unders (sets of 20)
100 KBS (sets of 10)
50 Box Jumps (sets of 5)
50 Ring Rows (sets of 5)
50 Burpees (alternating)
25:25
20″ Box,10# Wallball, 35# Kettlebell
Deadlifts x5
125 – 155 – 180 – 195 – 210 (x11)
Weighted box step ups x6/leg
15’s – 20’s – 25’s – 30’s
Max rep doubles in 2 min
31 reps – awful. Got a stitch in my back partway through, kept tripping, shoelace came untied…uggggggggggh I can do better.
Open WOD Thursday with the crazies:)
Partner wod with Hannah and Heather
50 Burpees (alternating)
50 Ring Rows (sets of 5)
50 Box Jumps (sets of 5)
100 Wallballs (sets of 10)
200 Double Unders (sets of 20)
100 KBS (sets of 10)
50 Box Jumps (sets of 5)
50 Ring Rows (sets of 5)
50 Burpees (alternating)
Deadlifts x5
45-55-65-70-75+
155# – 185# – 205# – 225# – 245#
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
20# – 25# – 30#
Max rep Double Unders in 2 minutes
TOTAL: 17
7am OG
With Mel M, Heather, Tracy, Hannah, Anthony, and Rob (Julia was smart and did her own thing)
Anthony’s WOD he get to do ours next week!! He needed a week to mentally prepare.
Partner WOD with Mel
50 Burpees (alternating)
50 Ring Rows (sets of 5)
50 Box Jumps (sets of 5) 20″
100 Wallballs (sets of 10) 10#
200 Double Unders (sets of 20)
100 KBS (sets of 10) 35#
50 Box Jumps (sets of 5)
50 Ring Rows (sets of 5)
50 Burpees (alternating)
25:25
Deadlift x5 worked up to 195#
Weighted step ups with 20# dbs
DU’s: 119 in 2 min.
Deadlifts x 5
125-145-175-185-200 x 9
Step ups
20-25-30#
Doubles in 2 mins = 140
Today’s workout
emom 6
Minute 1
7 wall balls run 2 laps
Minute 2
7 burpees run two laps
2 minutes
Max dips on box
2 minutes
Max toes to kettle bell
OHS 2-2-2-2-2-
95-115-125-155-165-175(1)
WOD amrap 10min
5 pull ups
7 strict dumbbell press with 35# dbs
21 airsquats
6 rounds + 5 airsquats
Please cancel my reservation for the 4 pm class today.
Deadlifts x5
45-55-65-70-75+
150-180-215-230-250# (x9)… grip gave out before the DL did
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
20-20-20-25#
Max rep Double Unders in 2 minutes
±45 reps (ish) first set was 20… than 1, 2 and 3’s 🙁
DL x5
105/ 125/ 150/ 160/ 170(10)
Weighted box steps x6 reps/leg(Fr rack w/db’s)
10/ 10(L)+ 15(R)/ 10#
Max reps dbl unders in 2 mins
16
Sumo Deadlifts x5
135-165-200-235-255-275×13
WUx1 + CS
Deadlifts x5
160-195-230-250-265×15
Weighted box step ups x6/leg
20-30-35-40
Max rep doubles in 2 min
134 reps
Thanks Kevin!
Deadlifts x5
45-55-65-70-75+
145-185-210-230-245 (15 reps!)
DLs felt good today!
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
25-30-35# w/ 20” box
Max reps Double Unders in 2 minutes
75 reps.
Deadlifts x5
100-125-145-160-170(x9)
Deadlift x5
165-200-235-255-275(x10)
AMRAP 2mins Double Unders = 131
Deadlifts x5
45-55-65-70-75+
135# – 165# – 195# – 215# – 235# 15 reps
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
20# – 30# – 40#
Max rep Double Unders in 2 minutes
TOTAL: 63
Deadlifts x5
45-55-65-70-75+
135# – 165# – 195# – 205# – 220# 15 reps
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
25# – 30# – 35#
Max rep Double Unders in 2 minutes
TOTAL: 12
Thanks Blake!
OG
T-spine + LAT MOB + 5 Deadlifts + 10 Good Mornings
Deadlifts x5
175-215-255-275-295×10
Weighted Box Steps
Dummbells in the front rack position
3sets building in weight 15-20-25#
Max rep Double Unders in 2 minutes = 21 reps
Deadlifts x5
45-55-65-70-75+
65# – 85# – 100# – 105# – 110# (15 reps)
Weighted Box Steps
Dummbells in the front rack position
3-4 sets building in weight
10# – 15# – 25# on 12″ box with 25# plate
Max rep Double Unders in 2 minutes
23