For Labor Day, Monday, September 6th we are offering an 8am and 9am class. All other classes are canceled. Have a safe and happy Labor Day weekend!
“3rd Times a Charm” by DB
3min AMRAP:
3 MUs (bar or ring) MRX C2B
3 Bar Facing Burpees
3 Hang Clean 185/125# RX+ 225/155# MRX 135/95#
3 S2O
Rest 3min/lower load
3min AMRAP:
3 MUs (bar or ring) MRX C2B
3 Bar Facing Burpees
3 Hang Clean 135/95# RX+ 185/125# MRX 115/75#
3 S2O
Rest 3min/lower load
3min AMRAP:
3 MUs (bar or ring) MRX C2B
3 Bar Facing Burpees
3 Hang Clean 115/75lbs RX+ 155/105 MRX 95/65#
3 S2O
*can intermix bar and ring MU’s throughout*
Compare to August 14, 2019.
Strength: 1 HSC + PJ @235
WOD w/Rx weight and C2B
3
3 + 6
4
Strength complex: HPC – S2O
3@95; 2@135; 1@155; 1@175; 1@ 205
*
WOD MRx
4 rds
4rds + 1 C2B
4rds
Wod RX
1- 2+3 MUs
2- 3+0
3- 3+3 MUs
Total Rds : 8+6
Strength complex: HPC – S2O
3@165; 2@185; 1@205; 1@215; 1@ 225
Strength complex: HPC into S2O
3@105
2@135
1@155
1@165
1@170
Wod RX weight w/C2B on 8ft bar
Rd 1: 2+ 4 (1 HC) – ripped on first C2B
Rd 2: 3+ 1
Rd 3: 4
Total Rds : 9+5
Rd 1: 2+7 (1HC)
Total: 9+8
Great job, Katie!!! So strong!
Strength/Activator:
E3MOM – 5 rounds
-3 HC into 3 S2O (95/95/115/115/115)
-3 Wall Walks
-10 cals on ski erg
WOD MRx weight & strict C2B
1. 2 + 9
2. 3 + 3
3. 3 + 6
fun class – thanks breck!
HPC + push jerk
115-125-135-145-155-165 (bonus rep)
Wod as rxd
1) 2 + 7 (1 hpc)
2) 3
3) 3 + 2 BMU’s
one miss on bmu got out of sync, the rest unbroken
Strength complex: HPC into S2O E3MOM
3@135
2@165
1@185
1@205
1@215 (failed jerk)
Wod Rx’d with bar mu’s
1) 1+3 BFB
2) 3
3) 3
Strength – Hang squat clean + jerk: 3@ 75, 85, 95; 1 @ 105, 115, 125
WOD – MRX
3 + 1
4 + 3
4 + 7
Strength up to 1@165#
WOD as rx bar MU
3+1
3+7
3+4
Hands started bothering me so started doing 2+1 BMU halfway through
Strength
155-185-225-275-305
Wod rx+ Bar
1. 2+9 (33)
2. 3 (36)
3. 3 (36)
Total 105 (pr by 3)
Hang Clean + S2O
E3MOM
3@205#
2@225#
1@245#
1@265#
1@275#
WOD
Rx+ with Ring MU’s
Everything unbroken
1: 2 + 3 OTBB = 30 reps
2: 2 + 2 S2O = 35 reps
3: 3 + 1 MU = 37 reps
Total Reps=102
HC to S2O
45,55,60,65,70
WOD w/ring rows
1) 55#. 3 rds
2) 50# 3 rds
3) 45# 3 rds plus 3 ring rows
Total: 9 rds plus 3 ring rowd
Super job today, Linda!!
Strength up to 115
WOD MRX’d
1) 3 rounds + 1 C2B (totally forgot about the hpc, ;( )
2) 3 rounds
3) 3 rounds + 3 C2B
Looking good, Jess!
Up to 165, failed S2O 4x at 175 (worked into rest
BMU 2/2+3/2+3.5
Strength: HPC/S2O
3@135-155-175
1@185-205-215(f)
WOD Rx: w/ BMU
1) 2 rounds (18)
2)3 rounds (36)
3) 3 rounds + 5 (2 BFB’s) (41)
Total: 95
2 rounds would be 24 reps. Not sure where I got 18!
Total: 101
Strength 3@105, 2@115, 1@125,135,145
Wod RX weight with C2B
1) 3 rounds
2) 4+4 (1 burpee)
3) 5 rounds
Really happy to drop weight from 125 to 95!!
Strength
3@165
2@185
1@205
1@225
1@235
Wod RX
1. 2+2MUs
2. 2+3 burpees
3. 3
Strength complex: HPC into S2O E3MOM
3@115
2@135
1@175
1@195
1@205
Wod Rx’d
1) 1+7 (1 HPC)
2) 2+5 (2 burpees)
3) 3
Strength complex: HPC into S2O E3MOM
3@115
2@185
1@205
1@215
1@235(failed) – A bit aggressive for a hang clean. Tried this one at least 4 times like an idiot.
Wod Rx’d with ring mu’s
1) 1+2 Ring MU
2) 2
3) 2 + 1 Ring MU
Pre-WOD Mile: 7:04
Hang Clean + S2O
E3MOM
3@225#
2@245#
1@265#
1@285#
1@305# (failed)
WOD
Rx+ with Ring MU’s
1: 2 + 1 MU
2: 2 + 1 MU
3: 2 + 2 MU
Strength: 105, 125, 135, 145, failed 155
WOD: banded bar mu
1: 1+8
2: 2
3: 2+1
Strength
3@155
2@175
1@195
1@225
Failed the Jerk on 245
—
Wod- c2B, used 155,135,115
3+3
3+5
3+6
Strength
3@155
2@175
1@195
1@225
Failed 235
—
Wod. Rx’d. All Ring MU
2+1 (25)
2+2 (26)
2+2 (26)
Total = 77
HPC+S2OH
3@115-2@135-1@185-1@205-1@225(DNA S2OH)
WOD w/ rx weight & strict dead hang pull ups
-2+9
-3+6
-4+3
Strength 3-2-1-1-1 @ 65-75-85-95-105
WOD MRx
1 rd + 1 s2o = 22
2 rds + 3 C2B = 27
2 rds + 2 burpee = 29
Total reps = 78
Compare to 73 reps 8/14/19
Strength
85-95-105-115-125
WOD w/ 105-95-75 & C2B
3
3+2 Burpee
3+3 HPC