Wednesday, January 3, 2024 32 Comments / Workout of the Day (WOD) / By Breck 5 Minute AMRAP of:15/12 Calorie Row15 Wall Ball Shots 20/14# 10/9’ MRX 14/10# 10/9’
Pete January 3, 2024 at 7:13 am Activator (ha!) Completed all rounds 250row/10medball SC Strength (BS w/2 sec pause x3) 185-225-245-265-275 WOD Rx’d 3 rds + 3 cals Reply
RachelB January 3, 2024 at 8:09 am Activator: 200/10# SC/PC Strength: 85-135-135-135-135 WOD 5 min AMRAP: 8 cal row 20 GHD 2+15 GHD Reply
Jessica Van De Wiele January 3, 2024 at 8:27 am Warmup: 200m rows under 2:00 & 14# medball squat cleans Strength 115/125/135/140/145 WOD RX 2 rounds Reply
Shawn C. January 3, 2024 at 8:38 am Pause BS (x3) 135-155-175-195-215 — WOD. Rxd. 2 rnds + 15 cals Reply
Chad January 3, 2024 at 8:39 am Activator completed Back Squats w/2 Sec Pause in bottom 315-335-355-375-405 Wod RX’d 2 Rounds Used this to cool down Reply
Butter January 3, 2024 at 8:50 am E2MOM FOR 10 rounds: 250m row+10 20#med ball SC’s (1:25-1:30 avg) E3MOM: 3 BS’s w/2 sec pause at bottom 135-185-205-225-225 Wod Rx’d 3+16 (1 WB in round 4) Reply
Julie W January 3, 2024 at 8:56 am Warm Up – completed Pause Back Squats – 3 x 85, 105, 115, 125, 135 WOD: Rx (cool down) 2 rounds + 12 cals Reply
Stephen H. January 3, 2024 at 10:27 am E2MOM FOR 10 rounds: 250m row+10 20#med ball SC’s E3MOM: 3 BS’s w/2 sec pause at bottom 195-225-255-275-295 Wod Rx’d 3+5 cals Reply
Alec January 3, 2024 at 10:39 am E3MOM: 3 BS’s w/2 sec pause at bottom 3@315# 3@335# 3@355# 3@375# 1@405# Wod Rx’d 2+15 cals Nice squats today Chad. Reply
Chandler January 3, 2024 at 11:29 am Warm up which was the work out IMO completed Strength messed around with some different stuff for KO WOD cool down rx 2 + 5 WBS Reply
Breck January 3, 2024 at 12:31 pm Warm-up E2MOM FOR 10 rounds: 250m row+10 20#med ball squat cleans Strength E3MOM: 3 Back squats w/2 sec pause at bottom 225-245-265-285-305 WOD As Rx’d 3+4 Calories Reply
Derek Byrd January 3, 2024 at 2:08 pm WOD 1 – goal was get 250 <minute and work to 1:30 on the clock. Most rounds got 5-7 cleans. Back squat – 315,335,355,375 failed on 3rd rep, put it back up and got 375 at a minute in on the last round. WOD 3 – 3 rounds felt real hard after all that Reply
Daniel January 3, 2024 at 2:13 pm Activator: 250m row/ 10 SC (20# WB) Completed Strength: BS w/ 2 second pause 185-185-205-205-225 WOD Rx’d 3 rds + 5 Cals CORBIN activator: 200m row / 10 SC (14# WB) Completed Strength: BS w/ 2 sec pause 55-55-65-75-85-95 WOD w/ 12cal row, 15 WB (10#) 2 rds + 16 (4 WB) Reply
ryan alonso January 3, 2024 at 2:40 pm E2MOM FOR 10 rounds…aka WOD #1 250m row+10 20#med ball SC’s (~1:30 avg) E3MOM: 3 BS’s w/2 sec pause at bottom…WOD #2 all at 135# (was crushed from WOD #1) Wod #3 – Rx 2 + 19 (4 WBs in round 3) shout out to the nooners – killed it today! thx breck – great class! Reply
Chris C. January 3, 2024 at 3:16 pm Warm-up E2MOM FOR 10 rounds: 550m assault bike + 10 20#med ball squat cleans Strength E3MOM: 3 Back squats w/2 sec pause at bottom @ 205# WOD: Sub assault bike for row 2+14 Calories Reply
Molly January 3, 2024 at 3:57 pm Warmup completed with 200m row and 14# wb Strength pause BS 3@105-126-145-165-165 Wod RX 3+3 Reply
Georgie January 3, 2024 at 4:32 pm Home sesh EMOM of rowing/SC Rowed 1:55-1:57, about 1:12 / round BS 3 reps with 2 second pause 115-135-145-165-180 Mini wod rx was fun 3 + 18 (6 wbs) Reply
Nick K January 3, 2024 at 5:04 pm Warm up completed Strength completed at 185# Wod RX 3+15 cals Reply
Zach Burrow January 3, 2024 at 6:32 pm Warm up completed BS : 135/155/175/195/200 WOD RX 2 rounds + 15 cals Reply
Josh McCallum January 3, 2024 at 7:06 pm WOD#1 completed – 7 WB squat cleans per round Strength: Back squat 165-185-205-225-245 WOD#2 3 rounds even Reply
Katie B January 3, 2024 at 7:07 pm “Warmup” (that’s precious that we’re calling it that) EMOM of rowing/SC 1:10-1:20 per round BS 3 reps with 2 second pause 135-145-165–175-185 WOD Rx 3 + 15 cals ( did 12cals first 3 rounds and had complete brain fart in 4th round and did 15 cals) Reply
Steph January 3, 2024 at 8:16 pm WOD 1 Rows 1:49-1:54/500m Back Squats w/ 2 sec pause in bottom (w/Amy) 125-145-175-190-205 WOD 2 3 + 2 WB Abs Reply
Kevin January 3, 2024 at 8:49 pm Wod 1 Completed as written Back squats with 2 sec pause 185-225-245-255-275 WOD 2 3 rounds Reply
Jordan Winans January 3, 2024 at 9:55 pm Activator completed Back Squats w/2 Sec Pause in bottom 225-275-305-335-335 Wod RX’d 3 rounds Reply
Vineet January 4, 2024 at 8:54 am Warm-up E2MOM FOR 10 rounds: 250m row+10 20#med ball squat cleans Strength E3MOM: 3 Back squats w/2 sec pause at bottom 135-165-185-205-215 WOD As Rx’d 2+20 (5 WB) Reply
Jimmy M January 4, 2024 at 9:55 am Activator/Wod #1 – Completed as written Strength – 135/165/185205/215 Cool Down – 2+4 cals Reply
Warmup completed
BS 85/105/115/125/135
WOD
3 rds
Activator (ha!)
Completed all rounds 250row/10medball SC
Strength (BS w/2 sec pause x3)
185-225-245-265-275
WOD Rx’d
3 rds + 3 cals
Activator: 200/10# SC/PC
Strength: 85-135-135-135-135
WOD 5 min AMRAP:
8 cal row
20 GHD
2+15 GHD
Warmup:
200m rows under 2:00 & 14# medball squat cleans
Strength 115/125/135/140/145
WOD RX 2 rounds
Pause BS (x3)
135-155-175-195-215
—
WOD. Rxd.
2 rnds + 15 cals
Activator completed
Back Squats w/2 Sec Pause in bottom
315-335-355-375-405
Wod RX’d
2 Rounds
Used this to cool down
Great job on those squats! Impressive!
Good work man. I tried keeping up
E2MOM FOR 10 rounds:
250m row+10 20#med ball SC’s (1:25-1:30 avg)
E3MOM: 3 BS’s w/2 sec pause at bottom
135-185-205-225-225
Wod Rx’d
3+16 (1 WB in round 4)
Warm Up – completed
Pause Back Squats – 3 x 85, 105, 115, 125, 135
WOD: Rx (cool down) 2 rounds + 12 cals
E2MOM FOR 10 rounds:
250m row+10 20#med ball SC’s
E3MOM: 3 BS’s w/2 sec pause at bottom
195-225-255-275-295
Wod Rx’d
3+5 cals
E3MOM: 3 BS’s w/2 sec pause at bottom
3@315#
3@335#
3@355#
3@375#
1@405#
Wod Rx’d
2+15 cals
Nice squats today Chad.
Warm up which was the work out IMO completed
Strength messed around with some different stuff for KO
WOD cool down
rx 2 + 5 WBS
Warm-up
E2MOM FOR 10 rounds:
250m row+10 20#med ball squat cleans
Strength
E3MOM: 3 Back squats w/2 sec pause at bottom
225-245-265-285-305
WOD
As Rx’d
3+4 Calories
Warmup: rough
Strength sets with 65
WOD RX 2 + 6
10
WOD 1 – goal was get 250 <minute and work to 1:30 on the clock. Most rounds got 5-7 cleans.
Back squat – 315,335,355,375 failed on 3rd rep, put it back up and got 375 at a minute in on the last round.
WOD 3 – 3 rounds felt real hard after all that
great job today, derek! crushed those squats!
Activator: 250m row/ 10 SC (20# WB)
Completed
Strength: BS w/ 2 second pause
185-185-205-205-225
WOD Rx’d
3 rds + 5 Cals
CORBIN
activator: 200m row / 10 SC (14# WB)
Completed
Strength: BS w/ 2 sec pause
55-55-65-75-85-95
WOD w/ 12cal row, 15 WB (10#)
2 rds + 16 (4 WB)
E2MOM FOR 10 rounds…aka WOD #1
250m row+10 20#med ball SC’s (~1:30 avg)
E3MOM: 3 BS’s w/2 sec pause at bottom…WOD #2
all at 135# (was crushed from WOD #1)
Wod #3 – Rx
2 + 19 (4 WBs in round 3)
shout out to the nooners – killed it today! thx breck – great class!
Warm-up
E2MOM FOR 10 rounds:
550m assault bike + 10 20#med ball squat cleans
Strength
E3MOM: 3 Back squats w/2 sec pause at bottom
@ 205#
WOD:
Sub assault bike for row
2+14 Calories
Warmup completed with 200m row and 14# wb
Strength pause BS 3@105-126-145-165-165
Wod RX
3+3
Home sesh
EMOM of rowing/SC
Rowed 1:55-1:57, about 1:12 / round
BS 3 reps with 2 second pause
115-135-145-165-180
Mini wod rx was fun
3 + 18 (6 wbs)
Warm up completed
Strength completed at 185#
Wod RX
3+15 cals
Warm up completed
BS : 135/155/175/195/200
WOD RX
2 rounds + 15 cals
WOD#1 completed – 7 WB squat cleans per round
Strength:
Back squat
165-185-205-225-245
WOD#2
3 rounds even
“Warmup” (that’s precious that we’re calling it that)
EMOM of rowing/SC
1:10-1:20 per round
BS 3 reps with 2 second pause
135-145-165–175-185
WOD Rx
3 + 15 cals ( did 12cals first 3 rounds and had complete brain fart in 4th round and did 15 cals)
WOD 1 ✅
BS w Steph: up to 205
WOD 3: 2+5 cals
WOD 1
Rows 1:49-1:54/500m
Back Squats w/ 2 sec pause in bottom (w/Amy)
125-145-175-190-205
WOD 2
3 + 2 WB
Abs
Wod 1
Completed as written
Back squats with 2 sec pause
185-225-245-255-275
WOD 2
3 rounds
Activator completed
Back Squats w/2 Sec Pause in bottom
225-275-305-335-335
Wod RX’d
3 rounds
Warm-up
E2MOM FOR 10 rounds:
250m row+10 20#med ball squat cleans
Strength
E3MOM: 3 Back squats w/2 sec pause at bottom
135-165-185-205-215
WOD
As Rx’d
2+20 (5 WB)
Activator/Wod #1 – Completed as written
Strength – 135/165/185205/215
Cool Down – 2+4 cals