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.
Strength:
7 sets w/55
2 w/70
1 w/80
WOD Rx’d (bike then row)
1: 2 rds + 24 reps (15 cal)
2: 2 rds + 26 reps (5 cal)
*ski, not row
Strength 55 lbs KB
WOD 2+13 Rx
2+13 Rx
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!
Love the website pic today!
1) 127 reps
2) 119 reps
Total= 246 reps
KB snatch
Worked up to 80#
Wod Rx’d
1)ski: 2+37(13 KBS in round 3)
2)bike: 2+31(10 cals in round 3)
Kb snatches all w/20# kb
WOD MRx
1. 1 rd + 15 cal (ski)
2. 1 rd + 10 cal (bike)
Strength
3@35
3@45
3@55
1@60
WOD RX ski-bike
2+39 (15/21 swings)
2+1 (1/21 swings)
swings on the 2nd round crushed me
Wod. MRx.
Ski: 2 rounds + 9 reps
Bike: 2 rounds
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
Strength 4 at 55, 3 at 62, 3 and 70
WOD
Ski 2 rounds + 9 burp + 21 cal ski (+30)
Bike 2 rounds + 12 kb
KB snatch
1-7 55
8-10 70
1: 2 Rds +44 cal on bike
2: 2 Rds + 16KB swings
14 cal on bike*
Kb Snatch
35# all sets
Wod RX’d
Bike 2+25
Ski 2+20
Great picture, KB!!
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)
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)
Kb Snatch
35# all sets
Wod RX’d
Bike 2+2 burpees
Ski 2+5 KB swings
Great pic, Katie B!
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!
Strength: Used 55# KB every round
WOD Rx*:
Ski- 2+9
Bike- 2+10
*Constantly varied- wore the shirt today.
WOD with 25# KB (post chain and hip joints still sore)
3 rounds + 5 cal with ski
2 rounds + 9 KBS
Do not think I did 3 rounds now that I’m looking at scores…. hard to say
Strength all rounds completed using 55lbs
Wod rx bike then ski
Amrap 1=2rds +9 burpees
Amrap 2=2rds +7 swings
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!
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!
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
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.
Oops- 62# on last KB in strength…not 65
5a track
3 L & 3 R KB snatch EMOM
35 x1, 45 x 4, 55 x 3, 62 x1
Wod
Ski: 2 + 12 cal
Bike: 2 + 11 cal
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
Strength: 25#
WOD @25#
1. 10 cal bike: 2 + 8 KB
2. 10 cal ski: 2 + 4 cal
Strength:
5@55#, 3@75#, 1@85#, 1@55#
WOD 1 Rx bike
1 round + 7kbs
WOD 2 Rx ski
1 round + 3 burpees
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
Strength: 45,55,62,70,70,62,55,45,55,62
Wod: 2 rounds bike +2 burpees
1 round ski +17 kb 45#