Tuesday 180508
12min AMRAP:
-4 KB Goblet Squats 55/35# RX+ 70/55# MRX 45/25#
-8 KB Goblet Lunges (alt legs/stationary)
-12 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-1 Rope Climb 15′ RX+ 1 Legless 15′ MRX 10′
Post rounds and reps to responses.
Where it all started. “The Garage Gym”
Strength FS. 275-315-335-355(1 rep failed rest)
Strict PU sets of 8
WOD RX+
5+14
Core completed
FS 135-135-155-155 all set of 8
Strict pull-ups – sets of 7
–
Wod MRx with 5 strict pull-ups Sub for rope
6 rds + 18 reps
Front squats 7-6-5-4 @ 65-75-95-105
Strict pull-ups 2-3-2-3
WOD w/25# KB, 28” step ups, 10’ rope
6 Rds + 7 goblet lunges
50 ghd sit-ups
Strength e2mom front squat, strict pull-up
8@185#, 10
7@195#, 10
6@205#, 10
5@215#, 5+5
WOD: 55# kb, 24” box, 2×10’ rope climb
4 rnds+4bx jmp
Handstand shoulder taps about ten
FS 7@95, 6@100, 5@105, 4@115
1 strict pull-up each round
WOD with 35#, step-ups, and 10 KB swings subbed for rope climb
6 rounds
What a great new spot to get our pump on! Shout out to the Berry’s – place is awesome!!
FS – up to 4 @ 135
Strict PLU’s – 3/round
WOD (45# KB; 24″ Box Jumps; 1 stiff leg descent)
5rds + 2 Goblet Squats
Thanks Nicole for the jams! Great class!
Front squats up to 175#
Strict chin-ups 7 per round
WOD Rxd
4+2 box jumps
Strength:
FS: 240/260/275/295
Strict pull-up(ub):15/11/11/11
Wod Rx w/legless rope climb:
7 rounds+6 lunges
Yay glad to see the new gym!!
Front squat- 65-85-95-100
Reg kip PU- 5-5-5-5
Wod mrx — 5 rounds 4 lunges
9:30 class
Front Squats
105-115-135-145
WOD w/35#KB, 20″ box, and legless rope climbs
8rds+5 box jumps
should have done rx’d+
Noon class
2.5k assault bike
1 mile run
1500m row
1.2k assault bike
800m row
1250m row (was supposed to be 1/2 of first so 750m..no idea what I was thinking)
total time= 38:53
Was going to do a whole different wod but was quickly running out of time after trying to walk out a mile route! Completed the 1 mile run and route and wod quickly changed after passing by some sketchy guy sitting on his front porch…sooo will be walking out another one this week!
FS: 95, 125, 145, 175. 7, 6, 5, 4
9 strict PUs after every set of FS
WOD MRx (mod rope climbs 2)
5 Rounds + 6 box jumps
Front squats w/ Asad
WOD Rx’d (legless RC’s)
6 rounds + 8 lunges
Place is awesome! Thank you
Front squat
7@155
6@165
5@180
4@190
Thanks for the push Steph!!
Wod rx + (legless&55kb)
7 rounds + 1 goblet squat
FS/pull-ups
225-245-265-295
Butterfly 7-6-5-4
Wod rx
6+ 3 box jumps, thanks for keeping me going steph
Front squat – 7@175/6@185/3@205/1@225
Strict pull-ups – 10/9/8/8
WOD RX (step ups): 6 rds + 4 GS
Front Squats
105-115-125-135
Strict PU
3-5 ea round
WOD as Rx’d
9 rounds
Thank you for counting me Natalie! You’re the best!
FS
7@275
6@295
5@315
4@325
Wod RX+ (legless/70lbKB)
8 rounds+5 reps (1 goblet lunge)
Front squats
185-205-225-255
Strict PU
1 & 4 – 7
2 & 3 – 5 w/35# kb
Wod rx
7rds + 10 bj
Front squat: 7@135; 6@155; 5@175; 4@195
Strict pull-ups: did 5 reps each time
*
WOD: 55#KB Goblet squats & lunges; 20″ box step ups; 1 rope climb
4 rounds
Front Squats
7@205-6@220-5@240-4@255(1)
Strict Pull Ups
10-10-10-5,2,3
WOD rx – 7rds even
FRONT SQUATS
7 w/55#
6 w/75#
5 w/85#
4 w/90#
and 8 seated pull downs ea rd
WOD w/25# KB, 4 rope standing to ground ea rd, box step ups 20″ box
4 rds + 4 goblet squats and 4 lunges
I remember that garage gym!!! It’s been a long journey from then to now! Breck and Nicole have worked so hard and made so many sacrifices! Love the new gym…third time charm!
Front Squats
135, 165, 185, 205
Reps of 8 for pull-ups
WOD 55#KB, 24in box, scaled rope climbs(first time doing them)
6 rounds + 6 reps
Front Squats and Strict Pull-ups (alternating)
7@185#
15 Pull-ups
6@205#
15 Pull-ups
5@225#
15 Pull-ups
4@255#
15 Pull-ups
WOD
Rx+
Rounds=6+8 KB Goblet Lunges
Front Squats w/Mere
7@155
6@165
5@180
4@190
Strict Pull-ups
3-2-2- didn’t do the last round
WOD w/35# KB, 20” box and 12’ rope
6 rounds + 5 goblet lunges
Tabata abs
Stayed light on strength
75-85-95-105
2 strict/round
WOD with 30# KB
Step ups
10 ft rope climbs
7 + 6 box step ups
Love the new place Nicole and Breck!!!
Strength:
7@275
6@295
5@315
3@325 spilt 2/2
Pull ups:
7-7-7-12
WOD RX’d
7 rounds + 19 reps(7 box jumps)