30 Lunges
21 Pullups
21 Situps
30 Lunges
18 Pullups
18 Situps
30 Lunges
15 Pullups
15 Situps
30 Lunges
12 Pullups
12 Situps
30 Lunges
9 Pullups
9 Situps
30 Lunges
6 Pullups
6 Situps
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CFWU X 2
Strength 1-1-1-1-1
Back Squat
45-65-85-105-105 Not low enough.
WOD 30 lunges, 21 pullups, 21 situps
30 lunges, 18 pullups, 18 situps
30 lunges, 15 pullups, 15 situps
30 lunges, 12 pullups, 12 situps
30 lunges, 9 pullups, 9 situps
30 lunges, 6 pullups, 6 situps
Time 19:19
Great job am crew.
CFWU x 2
Strength – Push Jerk
5-5-5-5-5
70-80-90-100-110
WOD – Time: 14:44
It’s a pull up stand off between Patrick and Heather… and I think Heather is winning!!
Clean 1-1-1-1-1
135-145-155-165-175(PR)
30 Lunges
21 Pullups
21 Situps
30 Lunges
18 Pullups
18 Situps
30 Lunges
15 Pullups
15 Situps
30 Lunges
12 Pullups
12 Situps
30 Lunges
9 Pullups
9 Situps
30 Lunges
6 Pullups
6 Situps
Time: 10:33
Nice Clean PR Pat!!
Look like a fun one!! 🙂
Hi Kevin,I won’t be able to make the 5:30 class tonight.Thanks
Hey Kevin, I also won’t be able to make my 5:30 class tonight. See you tomorrow! Thanks
WU x 2
Push Jerk 3-3-3-3-3 / 45-55-65-75-80 (PR reps)
WOD (Yellow band for Pull ups)
Time – 13:46 😀
Great job everyone!! Sonia, I’m so impressed with your unbroken pull ups. Way to go! 🙂
Warm Up x 2
Front Squat
3 x 110
3 x 120
3 x 130
3 x 140
3 x 150
WOD time – 17:57 (Green band for pull ups)
Strength – Deadlifts
did 3×3 with 235lb and 1×3 with 225lb
WOD
Time: 10:28
Thanks Jane… liked this workout and very happy with the unbroken pullups, first time doing so many pullups in a workout and not having to break! Very happy with that, and I felt my lunges are getting better too, didn’t have to break there either.
Good job 4:15 crew!! 🙂
NICE JOB!! I was able to do pull ups and lunges unbroken as well and I got 10:33. Makes you wonder how Kevin got 8 minutes back in June???
Shoulder Press – 3RM
65-85-100-115-125
WOD: 13:45
Pretty happy with that considering it’s been 10 days since my last WOD. While on vacation I did some workouts and running to keep myself moving. Although I ate well and mostly stayed in a Zone/Paleo diet… my portion control wasn’t great and I’m still feeling full two days after being home. A few more days at the gym and I’ll be back to normal. Great to see everyone again! 🙂
wupx2
strengthx5
back squat 65-75-85-95-105
wod:18:48
I hate pull ups!!!!
CFWU x 2
Strength x 5
Deadlift – 135-155-175-185-205
W.O.D.
Time : 18:30
Tough workout, the pull ups were brutal and I have my first “pull up blister” to show for it. Stuck with no bands for the whole workout, by the end I was doing pull ups two at a time, but I got ’em done. It was difficult following the Paleo diet last week, but I am on the wagon now…
Good job with the no bands Marcel and thanks for lending me some of your spring. 🙂
You’re welcome, glad my “spring” was helping someone because it wasn’t doing anything for me.
Did some light back squat tonight — 5RM
95-115-135-155
Did the workout but replaced the pullups with ring rows but after the 18s, I switched to DU.
Finished in 12:36 I think!
CFWU x 2
strenght – OHS 5’s ( concentration on technic )
15-35-55-65-65
Gotta work on the flexibility and balance
WOD 18:50
I was bandfree for the first set of pullups but a green band for the rest. I gotta learn the kipping pullups. Nice push Dan and great time. Great job 6:30 crew
CFWU x2
Push Jerk x1
95-135-155-165(F)-165(PR)-175(PR)
WOD: 13:51
Warm up x 2
Strength: Overhead Squats @ 3 reps: 35-34-55-65-70
WOD: Lunges/Pull ups/Sit Ups
30-21-21 (Green Band)
30-18-18 (Green Band)
30-15-15 (Red Band)
30-12-12 (Red Band)
30-9-9 (Red Band)
30-6-6 (Red Band)
Time: 15:08
I was really disappointed in my pull ups today & was hoping to stick with the green band, but the pull up gods just were not with me today. GRRR!
Kevin, I need to cancel my 6 am tomorrow and re-schedule for 6:30 class, but the website is not functioning properly. Can you change this for me? Thanks.
Warm up X 2
Back squat X 5’s
35-40-50-55-65 (PR)
WOD:
30-21-21 (Red Band)
30-18-18 (Red Band)
30-15-15 (Red Band)
30-12-12 (Blue Band)
30-9-9 (Blue Band)
30-6-6 (Blue Band)
Time: 17:27
Really struggled with the pull ups but I’m sure they will come!!!
Awesome job 6:30 crew!!!
Did cleans this morning x1
135-145-155-165-175
Tabata Thrusters (95#)
7-7-6-5-4-5-4-5
total = 43
Wu x 3
15 min on treadmill (incline 15 , going Down once per minute)
wod:
sub kettle bell swing 12kg (instead of pull ups)
time 15:00
You guys are
so quick !!!!!
Nice work Elissa!
Hey Elissa! Nice to see you posting. Still haven’t found anyone else to put in my pocket!