NEWS
- Nutrition Challenge: Ends tomorrow Wed 3/2. Get your scores on the back whiteboard
- Rise-N-Grind: NEW DAY!! There will no longer be a Rise -N-Grind class on Monday but instead on SUNDAY at 8a. The change will allow more members to attend and offers a class on Sundays. New schedule will begin Sunday April 10th.
- Mobility Clinic: Moved to Sunday 3/13 at 9a
WOD
Front Squat
5×5 at 75% of 1 Rep Max
“Cake By The Ocean”
21-15-9
Dumbbell Thruster (35/25)
Plate Push (down and back)
Post Weight to Comments.
BARBELL CLUB
Hang Power Clean + Power Clean
7 x 2
Muscle Snatch – from mid-thigh
5 x 1
4 rounds at 135#, last round at 140#. 4:41 Rx
Front squat 95#, 6:20 @ 20#
205# / 4:37 Rx
CWOD: The Push and Pull
10/8/6/4/2 Ascending Weight Bench Press
300m Row Between Rounds
Weights: 135/155/165/175/185
115#/6:18 at 25#
185#/ 5:29 RX
75# front squats; 25#x2 dumbbell thrusters
155# / 5:30 Rx
Front Squats – 205#
Thruster / Plate Push – 4:24 Rx
So gross.
105# fs
3:38 15# db
WOW Mel, so fast!
FS 75# 6:02 10#, thanks Jill and Lisa!
115#x1, 120# x4,
5:56 Rx – not my best work today.
225#. 4:35 rx
105# for the front squats
4:36 20#
105# FS/ 5:10 20# DB’s
185#, 5:35 rx
95#, 4:?? Can’t remember this one. Maybe :22 with 15# dumbells. Hatch day 2 and plate pushes complete.
nice job amanda!
4:48
125# /5:31 30#
FS – 75#
7:57 with 10# (thanks Jill and Kathy for all the encouragement – that was hard!)
210# and 4:34 Rx
Did not think I would finish after the 15….
185# / 6:33 Rx
105# FS 5:? with 20#DB – unofficial time…couldn’t see clock through the mass amounts of kids at the teen class! What a great group!!
110# weighted step ups 5 x 5 (each side)
5:13 rx
205#, 7:03 Rx
115# FS / 5:10 20# DB’s
125# FS. For the 21-15-9, I posted 6:00 @ 20# on the whiteboard but I think it was actually 5:30 (finished at 12:00 on the clock and can’t remember if I started at 6:00 or 6:30, so I erred on the side of slow).
85# 6:19 10#
205/5:56rx
110# FS/5:31 10#
205#x3 185#x2
8:25 RX… was definitely feeling 16.1 on that one
120# fs
didn’t note my time but did 25#db 21-15-9 with a 400m run between
Front Squats- 165#
WOD- 5:41rx
95#/5:19 15#