Thursday, October 31st (Halloween) the 6:30pm is cancelled and this Saturday, November 2nd, Open Gym will only be offered from 10:00-11:00am.
3 Rounds for max calories of:
1 Minute Bike
1 Minute Rest
1 Minute Row
1 Minute Rest
1 Minute Ski
1 Minute Rest
Compare to October 11, 2022.
Back squat
3@ 155-165-175-185-190
Wod as rxd
Ski: 18-18-19 (55)
Row: 21-22-22 (65)
Bike: 19-19-19 (57)
Total 177
2022: 167 cals
Back squat
3@ 225/245/255/265/275
Wod as rxd
Bike: 23-24-22(69)
Row: 20-22-21 (63)
Ski: 22-21-21 (64)
Total 196
2022: 195 cals / up to #285
Back squats
225/245/255/265/275
WOD: As RX’d
Row: 24/24/24
Ski: 23/23/23
Bike: 23/21/22
Total = 207
Strength
3 @ 185# x 5
WOD RX
Row 15/17/17
Bike 17/17/19
Ski 16/16//18
151 total
Back squat 3@ 115/125/135/140/145
WOD max cals
Bike 13/13/14 =40
Ski 11/12/13 =36
Row 15/16/18 =49
Total cals =125
E3MOM: Back squats
3@225
3@245
3@255
3@255
3@255
Wod Rx’d: following order
Bike: 24+25+24=73
Ski: 24+23+22=69
Row: 25+23+23=71
Total cals=213
2022:
Total cals=207
Back Squat – 3 rep
– 225,235,245,255,255
WOD
Row – 23,26,26 (75)
Bike – 25,25,27 (77)
Ski – 20,21,22 (63)
Total Cals – 215
Back squats
3@285,285,305,315,335
Wod RX
Row 26,24,25=75
Ski 19,19,19=57
Bike 23,22,22=67
Total 199 cals (exact same as last time)
E3MOM: Back squats
3@315
3@355
3@385
3@405
2@425
Wod Rx’d: following order
Bike: 32+20+18=70
Ski: 22+18+17=57
Row: 22+21+21=64
Total cals=191
Back rack lunges E3MOM @ 8-10-12-14-16
All w/55#
WOD
Ski: 10 11 13 = 33
Row: 11 13 14 = 38
Bike: 9 11 12 = 32
Total =103
(Same as compare date)
E3MOM: Back squats
3@225
3@245
3@245
3@255
3@255
Wod Rx’d: Bike, Row, Ski
Total cals=207
Back Squat: 205 3 rep
Calories: 174
Ski. 16 15 15
Bike. 15 15 13
Row. 16 15 16. Total 135
Squat. 135. 165×2. 185. 205. Post surgery pr
WOD
As Rx’d
Row: 16-22-24=62
Bike: 21-23-23=67
Ski:19-21-22=62
Total calories=191
Back Squat: 3@295
Ski: 19, 18, 13
Bike: 29, 21, 19
Row: 21, 21, 23
Total Cals: 184
Back squat
3@ 115- 125- 135- 135- 135
Ski 14-14-13 =41
Bike 19-18-17 =54
Row 15-14-15 =44
Total 139
Back squat
3@ 225/245/275/295/ 1@315
Wod as rxd
Bike: 26-24-26 (76)
Ski: 23-20-19 (62)
Row: 22-21-20 (63)
Total 201
E3MOM: Back squats
3@165
3@175
3@185
3@195
3@210
Wod Rx in this order:
Row: 25-22-21 (68)
Ski: 21-20-19 (60)
Bike: 19-19-17 (55)
Total: 183 cals
[2022: 176 cals]
Overhead Squat 3-3-3-3-3
95-100-110-115-125
WOD Rx’d:
Bike: 13, 14, 15= 42
Ski: 11, 12,13= 36
Row: 14-14-16= 44
Total calories = 122
2022:
WOD
As Rx’d in the following order:
Bike: 13, 13, 11= 37
Ski: 9, 11, 13= 33
Row: 15, 15, 14= 44
Total Cals=114
Great pic, Jess – strong!!
Back squat
3 @ 135/155/155/155/155 – really working on form and keeping chest up
Wod – Rx
Bike: 24-21-20 (64)
Row: 21-21-22 (64)
Ski: 21-20-18 (59)
Total: 187
fun class today – thx breck!!
Back squat at percentages
170-185-195-205-220
WOD ski/row/bike
Ski- 20/20/20: 60 (42 in ‘22)
Row- 20/19/18: 57 (37 in ‘22)
Bike- 17/18/19: 54 (56 in ‘22)
Total: 171 (135 in ‘22)
A few GHDs, had to run to 5th grade football playoff game #1, GO JENKS MAROOOOOON!
Back Squats
3@315 3@345 3@365 3@385
1@405 did another attempt and got 2@405
Wasn’t in it today happy with my effort
Wod RX’d
Bike 20/20/20
SKI 21/20/20
Row 26/22/21
Strength
225-255-255-275-275
WOD
Ski 21-20-19
Row 23-24-24
Bike 21-21-21
194
Strength
125-135-145-155-165
Wod RX
Row 17/17/17=51
Bike 14/15/16= 45
Ski 15/17/17=49
145 total
Back Squat – up to 255#
Row – 19/19/17
Ski – 17/19/17
Bike – 20/20/17
165
Missed out on squats
Bike 20-20-20
Row 21-20-20
Ski 16-16-16
Total – 169
Back Squat – up to 225#
Bike – 18/20/19
Row – 14/18/18
Ski – 24/21/21
173