Happy Birthday Sofia!(Sunday)
Warm Up and Mobility
OLY
OTM 6
First 3 Minutes
2 x Hang Power Snatch + 1 OHS
Last 3 Minutes
2 x Hang Snatch
Deadlift
60% x 5
70% x 5
80% x 5
70% x 5
“El Paso”
1 Minute of Calorie Row
1 Minute of Box Jump Overs 20″
1 Minute of Med Ball Cleans 20 / 14
1 Minute of Double Unders
Rest 1 Minute
Repeat for a total of 3 rounds
22 WOD to End Veteran Suicide was a smashing success today! Thanks to everyone who came and poured their hearts into the Wod. Lots of awareness and money was raised for this cause. Lets keep getting it out there, we wont stop until there is none!
This weeks programming will be a little different with our retest for The Clean Eating Challenge (Tuesday) and the start of the Open. The programming will also be a little altered for the five weeks of the Open as well. Lets do it Rail Trailers!
El Paso:
Row 15/15/13
PushUps 20/20/15
Ball Slams 22/22/23
AbMat SitUps 20/20/21
Great work 5 am. Thanks for the modifications PJ.
He’s back!
Welcome back Gaff!
Thanks, Phil. Tell Crystal I missed her too…
Haha OK will do
Worked on deadlift 1 rep max – last time was 125# – today 155#
“El Paso”
1 Minute of Calorie Row 13/13/13
1 Minute of Step ups 17/15/16
1 Minute of Med Ball Cleans (8#) 7/13/12
1 Minute of Singles 31/18/13
6 am peeps…miss you…
Thanks PJ!
Nice to HEAR Gaff back in the house…you were missed!
Thanks, Lori… good to be back.
Way to go Lori! Thats a HUGE PR!!
Big PR!
1RM DL – 370# – 5# PR (insert bell ring)
El Paso: too many to count.
Great 5am class this morning.
At a boy!
Deadlift:
185# x 5
210# x 5
240# x 5
210# x 5
“El Paso”
Cal Row:
19-18-17
Box Jumps:
21-19-14
MBall Clean:
20# 15-14-14
Dubs:
13-20-16
Def sore from wod22 but still wanted to get after it today. Everything felt good until I got to my dubs! Such a struggle but I will get them!
Thanks Sarah!
You are so close! Tough to always get them in a WOD when we are tired but keep at it and one day, BOOM! DUBB CITY!
Holy smokes, my arms are smoked. Fun class tonight – thanks to Kristy for dragging my butt in there! Sometimes it takes a village.
Good luck tomorrow to everyone doing the challenge wod!
Or a community 😉
Atta girl Laurie!!! Pretty soon youll be back to regular movements, you are so close!! And you are doing a great job being patient so you don’t ruin your progress!! I knows its tough but it will all be worth it in the end 🙂
Definitely a recovery day for me, as I’m sure a few people thought the same! I didn’t go crazy with this one but got my heart pumping’.
Dead’s x5
275
320
375
320
Felt really easy and had fun as always on my favorite movement!
That’s the idea Woody!
Smart move Wood! Great job on the DLs!
Strength- DL. Felt pretty good with these today
185×5
215×5
245×5
215×5
El Paso- forgot my numbers already. Calorie row stayed pretty consistant throught the rounds. Did actual DU’s again!!! I’m starting to feel more consistant linking them together. Now I need to focus on relaxing while doing them. Used a 14# med ball for the cleans and focused on just regular box jumps tonight to get comfortable with them again. Stuck around to judge Kelly G on her challenge re test WOD and she absolutely KILLED IT!!!!
Those were looking great Marie!
Deadlift
60 – 145
70 – 170
80 – 195
70 – 170
Wod
Row – 15ish
Box – 15ish
Ball – I forget
Rope – 20/20/21
Sorry I dropped an f-bomb Sarah. I f-ing hate my donkey kick.
I really think the snow is making me crazy…
And awesome awesome job coach Kelly G on the re-test wod!!!!!!
No worries Amy, the dubbs will come eventually. Just need to relax and have patience. And f-bombs are fine, as long as they don’t come in my direction. Then…well, you already know 😉