Tuesday, November 22, 2022

AMRAP in 6 minutes of:
9 Burpees
15 Calorie Bike or Ski
21 Kettlebell Swings 55/35# MRX 45/25#
Rest 3 minutes
AMRAP in 6 minutes of:
21 Kettlebell Swings
15 Calorie Ski or Bike (opposite of first)
9 Burpees
*Athletes choice on starting with Ski or Bike

Thanksgiving Schedule is as follows:

Wednesday, November 23rd:  5:30pm & 6:30pm class is canceled

Thursday, November 24th: (Thanksgiving Day):  Closed

Friday, November 25th: 8:00am and 9:30am classes offered, all other classes are canceled.

35 thoughts on “Tuesday, November 22, 2022”

  1. EMOM for 10 mins: 3 KB snatch each arm
    5×3 ea arm w/ 55
    4×3 ea arm w/ 70
    1×3 ea arm w/ 80

    Wod Rx’d
    1)ski: 2+37(13 KBS in round 3)
    2)bike: 2+29(8 cals in round 3)

    Great push Nick K!

  2. Kettlebell Snatch
    3 Right Arm + 3 Left Arm
    EMOM for 10 minutes@55#

    WOD
    As Rx’d
    1: 2 Rounds + 15 Ski Cals (114 reps)
    2: 2 Rounds + 5 Bike Cals (116 reps)
    Score=230 reps

  3. Strength:
    1 set w/55
    2 w/62
    3 w/70
    3 w/80
    1 w/96 (f)
    WOD RX: 151 reps
    (bike then ski)
    1: 2 rds + 27 reps (3 KBs)
    2: 2 rds + 34 reps (12 cals)

  4. Strength: 10 EMOM
    3 right/3 left KB snatch
    6 x 55# KB
    4 x 80# KB

    WOD Rx’d as written
    1. (Ski) 2 rounds + 18 reps (9 Cals)
    2. (Bike) 2 rounds + 14 reps (kb swings)

    Corbin
    Strength w/ 15# KB

    WOD w/ 15# KB/ 7 Cals on machines
    1. (Bike) 2 rounds + 5 reps (burpees)
    2. (Ski) 2 rounds + 21 reps (kb swings)

  5. KB lookin’ like a rock star – what else is new! great pic!

    Strength – did DB Snatches
    EMOM – 10rds
    -6 alt db snatches (50# db)
    -5 Goblet Squats (55# kb)

    WOD Rx (bike then ski)
    1: 2 Rounds + 5 KB Swings (119 reps)
    2: 2 Rounds + 1 Ski Cal (112 reps)
    Score=231 reps

    stud filled noon class! Shout out to Berlyn – always crushin’ it! Thx Breck – fun class today!

  6. Michael D Fitzhugh

    Strength all rounds completed using 55lbs
    Wod rx bike then ski
    Amrap 1=2rds +9 burpees
    Amrap 2=2rds +7 swings

  7. Strength:
    55-55-62-62-70-70-80-96 (got 2 on the right then failed 3rd rep)

    WOD:
    Ski – 2 rounds + 13 (burpees + 4 cal)
    Bike – 2 rounds + 5 kb swings
    Great work 4:30!

  8. Strength: KB snatch
    Up to 1×3 ea arm w/ 96#

    WOD RX
    Ski: 2 + 30 reps(6 KBs)
    Bike: 2 + 18 reps (18 KBs)

    Great Pic Katie B!

  9. DB snatch 3L 3R
    5@75 2@80 3@100
    WOD as RX’d
    Bike
    2 rounds 9 burpees, 15 cal, 11 KBS 125 reps
    Ski
    2 rounds 15 KbS 105 reps
    230 reps total

  10. KB snatch with G and Steph
    3 left Arm- 3 Right Arm EMOM
    35-45-45-45-45-55-55-55-65 (only did 9 sets)

    Wod Rx’d
    1)bike: 2+24 (114)
    2)ski: 2+24 ( 114)

    Holy lungs- burpees about ended me.

  11. KB Snatch EMOM (ended with KB and Georgie)
    3@35#
    3@45#
    3@55#
    1@62#

    WOD Rx (ski then bike)
    1. 2 + 1 KBS
    2. 2 + 6 KBS

    800 m run and 400m cool down

    KP abs w/Chrissy

  12. Strength:
    55-55-62-62-70-70-80-96 (f – not really close either)

    WOD:
    Bike – 2 rounds + 3
    ski – 1 round + 8 cals
    yup

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