The 4:30 almost all ladies class, plus Harry 🙂
Warm Up and Mobility
Movie Clue – Who’s your Daddy?
Repeat WOD
“Miramar”
For Time
100 x Double Unders
20 x Burpees
80 x KB Swings
20 x Burpees
60 x Air Squats
20 x Burpees
40 x Box Jumps 24/20
20 x Burpees
20 x Clean and Jerk 135/95
20 x Burpees
Coaches will scale further individually
Compare Scores Here
Just a reminder about the Chaps dinner fundraiser Friday night. We are going to raffle off 3 tickets, and they will be tomorrow night. Get your name in Rail Trailers, going to be a fun night!
Oh boy was this fun at 5am :/
25:27 (2X singles, 35# Russian KB, 65# clean and jerk)
Miramar: 24:34 (200 singles and 115 CJ)
Great work 5 AM.
Thanks, PJ.
ENJOY THE DAY.
Gaff in on a Wednesday, I’m confused.
I had my son at an early Dr’s appt for his ears yesterday morning so I had to adjust – messin’ me all up lol
Yes you are 😉
“Not Quite Miramar” 17:19 plus I cashed out with 100 sit-ups
160 singles, 20 sit-ups, 60 Russian Kb, 20 sit-ups, 40 air squats, 20 sit-ups, 20 step ups, 20 sit-ups, 20 85# dead lifts, 20 sit-ups, 200 singles
I have no clue what I did to right upper arm / shoulder but burpees were not going to happen, tried one and felt a shooting pain – also attempted a clean and jerk and the jerk was not going to happen – so PJ gave me a scale i could work with. THANKS!
Almost but Not Really “Miramar” – 15:21
Trying to slowly ramp back up. (Single unders x2, 20# Ball Slams in place of burpees, 26# KB, 20″ box jumps, 75# C&J)…
Ok not even close but I’m definitely feeling it now.
Thanks for the scaling options and coaching, PJ!! Have a great day.
That was awesome 🙂 I find that the more swears that are involved in a workout, the more I like it. These burpees were KILLER.
Miramar – 26:15 (scaled, 22#, 45#)
Miramar- 22:24 (Scaled KB 25#, 20′ Box Jumps, C & J 65#)
I unfortunately did not to this WOD when we did it in November.
I’m starting to to do box jumps again after doing step ups for a few months they are starting to feel good! Although the reps went down! the work out seemed to get harder and harder. This is a workout you feel good after!
Thanks Mike for your great coaching!
Great job 9:30amers!
You did great Ashley and you keep on improving tremendously!
“Miramar”
(21:30)
100 dubs
53# KB
95# CJ
Feels good to only scale the CJ on this one now! Even tho my time was a min longer it felt good to complete, regardless of time I know I’m stronger n fitter now!
Last time we did this I did the scaled version with singles, 53# KB, 95# CJ in 20:08
Nice job 930! Thanks Mike!
You killed it Matt, huge improvement, don’t go by the times!
When I last did Miramar, it took me 27:10, with triple singles, 26lb KB, step ups on 20in box, 45lb clean and jerks.
Today it took me 26:57, with all double unders, 26lb KB, 1/2 step ups 1/2 full box jumps, and 55lb clean and jerks.
I did 1/2 step ups, as I looked at the clock and didn’t want to cap out before I got to the clean and jerks (my favorite part of the wod). Looks like I had time to do all full box jumps in the remaining time I had, so next time I’ll do that!
Great job 5AMers! Thanks for the encouragement PJ!!!!
Awe-some Judy!
“Miramar”
21:31 (Scaled, 75#)
Didn’t do this one in November unfortunately, but am happy with my time! Oh burpees….. Happy hump day!
Mirmar: 19:33
Rough start right out of the box. Slept in until 4:55, making me 10 mins late to the gym. Completely in a fog right up till the start of the wod. Dubs were horrible and the box jumps buried me. Awesome work 5am. Way to push through a tuff one.
Ah, that’s a super fast time stewie! Nothing off about that
Miramar
26.59 53# & 95#
Felt pretty good this morning until I started the WOD thats when I realized my body was pretty beat up. Last time I did this WOD it took me 25:24 with a 44# KB and 115# C&J. I attempted a C&J at 115# but it wasn’t happening today. Thanks everyone at 930 for helping me get through this one!
Holy crap I crushed this wod. Beat my time by 7 seconds, and went up in weights. Last time I got 24:47 using 26# kb and 65# c+j and I also did the scaled version.
This time I got 24:40 using 35# kb and 75# c+j. Thanks 430 class for cheering me on. NOWA!!!
Yes!!
That felt so bad- I don’t even want to talk about it.
Sarah, thank you for the apple sauce- a life was saved. And, as always, great coaching!
“Miramar” – 21:41 @ 35/95
I subbed C+J to just Power Cleans because of the ol’ shoulder.
Great job 4:30!
7pm!
“Miramar”
22:39
#44kb,24″,#95
Awesome repeat WOD, thank you Sarah for coaching!
Miramar: 22:30 #44 KB, #95 bar, 24″, dubs
wow that was tough after yesterday! great workout.
Awesome job 7PM! Thanks for calling me out on those C+J Sarah would have hated to realize it after the fact.
Looked back at last time and finishes in 27 and change. All it said was that I used 75# and scaled everything but I have no idea what else I scaled or how I scaled it!
Tonight finished in 28:21
200 singles
10 burpees
80KBS with 26#
10 burpees
60 squats
10 burpees
40 plate jumps (2×45# plates)
10 burpees
20 C&J at 65#
And either 10 or 11, possibly 12 burpees since I losts count.
Felt like crap tonight didn’t drink enough water or eat right today since I was in the office and didn’t prepare properly. Plus I had to wear clothes all day that weren’t sweatpants so that threw me way off. Shake it off. Tomorrow is a new day and a new bro sesh.