15 Minute AMRAP of:
5 Box Jumps 30/24” Rx+36/30” MRX 24/20”
4 KB Clean & Jerk 55/35# Rx+70/55# MRX 35/25#
3 C2B Pull-ups Rx+Ring MU’s MRX Pull-ups
For Labor Day, Monday, September 2nd we are offering an 8am and 9am class. All other classes are canceled.
WOD Rx’d
11+5
15 Min. AMRAP of:
5 Box Jumps 30”
4 KB Clean & Jerk 35#
3 Ring MU *long straps
7+4 Box Jumps
Home session
Wod rx ish
5 BJ 30”
4 c&j w/ 35# DBs (only have one KB)
3 c2b
12 + 7
WOD Rx’d
8+3
WOD Rx’d
12
Skills & drills
KB weights 9-13-20-20
2 strict plu ea set
WOD w/18” step ups, 20# KBs, kipping plu
10 rds+ 1 c&j
MRX: w step ups. 8+2.
Tried Breck’s 70 lb kb. After Got clean failed jerk
Skills and Drills
Min 1: 5 Box Jumps@30″
Min 2: 5 KB C&J@35#KB’s
Min 3: 5 Strict Pull-ups
Min 4: Rest
Min 5: 4 Box Jumps@34″
Min 6: 4 KB C&J@55#KB’s
Min 7: 4 Strict Pull-ups
Min 8: Rest
Min 9: 3 Box Jumps@36″
Min 10: 3 KB C&J@70#KB’s
Min 11: 3 Strict C2B
Min 12: Rest
Min 13: 2 Box Jumps@36″
Min 14: 2 KB C&J@80#KB’s
Min 15: 2 Ring MU’s
WOD
Rx+
Everything unbroken
Rounds=7+1 KB Clean & Jerk
Reps=90
WOD all mixed up
5 BJ- 30” box
4 KB c&j- 35#
1-2 Ring MU (some rounds 1, some 2, some total fails)- total 11 Ring MU
9 + 9 (4 c&j)
WOD:
5 BJ’s – 24″ box jumps
4 c&j – 35# Db’s
3 plu – kip
11+6
fun class today – thx breck!! Shout out to Matt – crushin’ those RMU’s my man!!
Wod RX
6am class – 12 rounds
Noon class – 12+8 (3 C&J)
Who hurt you as a child?
I’m not sure about Knocke’s childhood, but I do know Stephen once ragdolled adult Knocke so bad that he now drops into a “defensive” dead opossum position anytime a TRX is within earshot.
He thought he could beat me but his attention to detail is lack there of as he didn’t do tall BJ’s 🙂
Poor Knocke.
Skills and Drills
Min 1: 5 Box Jumps@30″
Min 2: 5 KB C&J@53#KB’s
Min 3: 2 RMU’s
Min 4: Rest
Min 5: 4 Box Jumps@30”
Min 6: 4 KB C&J@55#KB’s
Min 7: 4 Strict Pull-ups
Min 8: Rest
Min 9: 3 Box Jumps@36″
Min 10: 3 KB C&J@53#KB’s
Min 11: 3 Strict C2B
Min 12: Rest
Min 13: 2 Box Jumps@36″
Min 14: 2 KB C&J@70#KB’s
Min 15: 2 Ring MU’s
WOD
Rx’d W/ RMU’s
Everything unbroken
Rounds=8+10 (1 RMU)
Reps=106
Skills and Drills
Participated
WOD RX
9 + 5 BJ
WOD rx
10 rounds + 6 reps
Palm damage control carried over from yesterday. Round 4ish on, single kipping C2B with tight grip
WOD Rx’d w/ RMU
Everything unbroken
8 + 9 (4 C&J)
Skills and Drills
Min 1: 5 Box Jumps@24
Min 2: 5 KB C&J@55KB
Min 3: 5 Strict Pull-ups
Min 4: Rest
Min 5: 4 Box Jumps@24
Min 6: 4 KB C&J@55#KB’s
Min 7: 4 Strict Pull-ups
Min 8: Rest
Min 9: 3 Box Jumps@30
Min 10: 3 KB C&J@70#KB’s
Min 11: 3 Strict C2B
Min 12: Rest
Min 13: 2 Box Jumps@33
Min 14: 2 KB C&J@80#KB’s
Min 15: 2 Ring MU’s
WOD as Rx’d
9 rounds
Skills and Drills
Min 1: 5 Box Jumps@36
Min 2: 5 KB C&J@55lb KB’s
Min 3: 5 Strict Pull-ups
Min 4: Rest
Min 5: 4 Box Jumps@36
Min 6: 4 KB C&J@70lb KB’s
Min 7: 4 Strict Pull-ups
Min 8: Rest
Min 9: 3 Box Jumps@43
Min 10: 3 KB C&J@80lb Kb’s.
Min 11: 3 Strict C2B
Min 12: Rest
Min 13: 2 Box Jumps@47
Min 14: 2 KB C&J@96lb Kb’s (PR)
Min 15: 2 Ring MU’s
Wod RX+
8 Rounds
Reps unbroken
Kb reps got wobbly towards the end coach approved lockouts