Wednesday 171122
There will be a 5:00am, 6:00am, 9:30am and 12:00pm class offered today. All afternoon classes are canceled.
12min AMRAP:
– 9 Deadlifts 225/155 RX+ 255/175 MRX 185/125
– 6 Bar Facing Burpees
-3 Ring MU’s or 1 Rope Climb 15′ MRX 10′
Post rounds and reps to responses.
Holiday Hours:
Wednesday, November 22nd: 5:00am, 6:00am, 9:30am and 12:00pm. ALL afternoon classes are canceled.
Thursday, November 23rd: ALL classes are canceled. HAPPY THANKSGIVING!
Friday, November 24th: 8:00am and 9:30am. ALL other classes are canceled.
Deadlift
6@225
5@245
4@265
3@185
2@185
WOD MRx: 6rnds
Ouch, back injury in strength part.
DL:
6@265
5@285
4@305
3@315
2@335
WOD Rx’d w/ rope climbs
6 rds + 5 DL
Deadlift
6@205
5@225
4@245
3@265
2@275
Wod rx + w/ rope climbs
8rounds+6 burpees
Deadlift
6@375
5@405
4@425
3@445
Stopped there deadlifts were rough this Morning felt so heavy
Wod RX+ w/rope climbs
7+6 deadlifts
Good job Stephen you killed that on the strength and Meredith you killed the workout couldn’t keep up!!!
1k row & 1k bike during strength time
WOD modified
9 dumbbell deadlifts 30#
6 strict push ups
3 strict pull ups
5 rds + 6 push ups
Happy Thanksgiving!!
Deadlifts
6@375#
5@405#
4@425
3@445#
2@475#
WOD RX+ w/ Rope Climbs
6 rounds
Deadlifts:
6@225
5@245
4@275
3@295
2@315
WOD: 225#, 10′ rope climb
5rds 12 reps
First time to top of the rope!
Deadlifts:
6 @ 245
5 @ 275
4 @ 315
3 @ 325
1 @ 345 *Failed my 2nd attempt
WOD: (205# DL’s; Burpee PLU’s in place of Rope Climb)
6rds + 6 Deadlifts
**that was a lot of burpees – should have reconsidered that mod
have a great thanksgiving folks!!
DL:
6@185
5@205
4@225
3@230
2@240
wod rx w/rope climbs
5+9DL
Deadlifts:
6@315#
5@365#
4@405#
3@455#
2@500#
WOD Rx (Alternating 1RC/3MU each round)
6 rounds + 6 DL
Fun 9:30 class!
WOD rx’d with muscle ups
5rds + 11
Strength:
6 @ 305
5 @ 325
4 @ 345
3 @ 355
2 @ 365
Wod rx’d w/ rope climbs, failed all the muscle up attempts the first round and kinda lost it mentally
5rds even
Deadlifts:
6 @ 225
5 @ 245
4 @ 275
3 @ 295
2 @ 315
2 @ 345
WOD: RX (rope – worked to 10′ twice each round)
5rds + 2 Burp (11)
Deadlift with the delightful shannon mcfadden!
6@220
5@235
4@250
3@ 260
2@ 265
i think those are right^ i just did what shannon told me to do haha
wod rx +
rope climbs
7 rounds + 2 dl
Deadlifts
6@275
5@295
4@315
3@325
3@345
WOD RX with rope climbs
8 rounds even
Deadlifts w/Natalie!
6@155
5@175
4@195
3@205
2@215
WOD rx’d+ w/ring MU’s
7rds+6 over bar burpees
Deadlifts
6@315#
5@365#
4@405#
3@425#
Failed@455#
Failed@435#
WOD
Rx+ with Ring MU’s
Rounds=8+6 Deadlifts
Strength:
DL up to 345@
—
Wod RX
Started with ring MU’s
Alternated between MU’s and Rope Climb
6 rds + 1 DL.
DL up to 255#
WOD with 185 & rope climbs
4 Rounds + 6 BB burpees
Core work
Deadlift up to 205#
Wod w/ 2 MU each round (failed 1 each round)
3 rds + 6 burpees
Deadlift up to 335×2
Wod rx with ring muscle ups
Total=6 rounds