Thanksgiving Schedule is as follows:
Wednesday, November 26th: 5:30pm & 6:30pm class is canceled
Thursday, November 27th: (Thanksgiving Day): Closed
Friday, November 28th: 6:00am and 9:00am classes offered, all other classes are canceled.
For time:
40 Calorie Bike or Ski
100’ KB Goblet Lunges (25’ length for lunges)
40 Push-ups
30 Calorie Ski or Bike (opposite)
100’ KB Goblet Lunges
30 Ring Dips MRX Bar Dips
20 Calorie Bike or Ski (opposite)
100’ DB Goblet Lunges
20 Handstand Push-ups MRX 2/4” riser
10 Calorie Ski or Bike (opposite)
100’ DB Goblet Lunges
10 Wall Climbs MRX 10 walking push-ups
Compare to October 20, 2023.
Bike then ski
53lb kb
Strict ring dips
26:30
Finisher: 35s
(Did one set and called it)
Wod RX
23:32
Wod RX: 21:13
Finisher
45/55 kbs
Bike first 25:52
35
Wod Rx: 21:06
Finisher: 45/55/70 (failed) (only got 1 arm)
Strict handstand
Wod Rx w/strict HSPU
Skin then bike
24:20
Finisher
35
CAP
30:38 Rx
Wod. no weight on lunges
Strict Ring Dips & HSPU’s
23:10
—
up to 53’s
Wod rx
Bike first, 35# kb
Strict ring dips & strict HSPU (1 mat)
22:35
3 strict press w 30# KBs
2023: 24:12
WOD RX w/ strict ring dips and HSPU.
Started with bike
29:08
Finisher: grabbed first set of KB’s I saw and was only able to get in one set of 3.
30#
Modified (Unweighted lunges, banded dips, 5” riser hspu, half-way-up wall climbs, knee push ups)
30:53
WOD 27:20
35 bike cals
100’ lunges (no KB)
40 pushups
30 row cals
100’
30 GHD
20 bike cals
100’
20 hspu
10 row cals
100’
10 wall climbs
Finisher w/ 25# KBs
Wod w/10 hspu’s, otherwise Rx’d
25:15
3 rep strict KB press
45’s
Bike then ski
55# KB is Wod
WOD
With 55#KB, strict HSPU’s and started with bike
Push-ups: 20-10-10
Ring Dips: 11-10-4-5
HSPU’s: 13-7
Time: 23:06
“Finisher”
3 rep max double KB strict press@55#
Wod: 28:16
40 row cals
100’ lunges (53# KB)
40 pushups
30 ski cals
100’
30 bar dips
20 row cals
100’
20 seated 35# DB press
10 ski cals
100’
10 walking push ups
Ski first and 20lb kb/strict HSPU with ab mat and 10lb plate/some push ups from knees/banded bar dips/half wall walks and half walking push ups
-27:41
No finisher. I was finished.✅
WOD
With 55#KB, strict HSPU’s and ring dips, started with bike.
23:53
Finisher:
3 reps @ 55#,
1 rep @ 70#
WOD (modified – shoulder pain)
Started w bike
45# KB
Bench dips instead of rings
Push-ups instead of HSPU
5 wall climbs
Time – 26:48
KB strict press x3 – stopped at 35#
Wod
24:24
Biked first
20# kb
Bar dips, burpees, only 4 wall climbs
Home WOD
40 Cal Treadmill
24 Goblet lunges (45# DB)
40 Push-ups
30 Cal Treadmill
24 Goblet lunges (45# DB)
30 strict bar dips
20 Cal Treadmill
24 Goblet lunges (45# DB)
20 HSPU (half strict / half kip)
10 Cal Treadmill
24 Goblet lunges (45# DB)
10 Wall walks
Time = 22:52
(2023 Rx’d 23:03)
CORBIN w/
28# DB goblet lunges
2 Ab mat strict HSPU
8 wall-walks
26:16