NEWS
April Vacation Schedule Updates
- Marathon Monday 4/18: 5:30a, 9a and 5:30p classes ONLY
- No Teens Classes: Tue 4/19 and Thu 4/21
- No Yoga Saturday 4/23
WOD
AMRAP 15:
30 Dumbbell Step Ups (45/35)
60 Sit Ups
90 Double Unders
Post Rounds to Comments.
ENDURANCE
3 x Tabata Airdyne
rest 4 Minutes between rounds
2 + 29 – 26# air squats, 90 SU
2+48 16″ 15#, 10 DUA, 80 SU
1 +81 44#
2+18 Rx
Holy smokes those step ups.
1+111. 35#. 25DUA/65S. Breakthrough in the dubs. Strung 5 together twice. 🙂
Wendler squat 3.3
Super! What was the trick???
So awesome!
Yessssss!
1+168 – 35#, 20 du/70su. Those step-ups though.
You know how sometimes WODs look easy when you read them on the blog? Like today for instance? “Step ups? Seriously? Got those all day…”
PSA: If you read a WOD and think it’s going to be easy… it won’t. Ever.
2+27 Rx.
2+89 rx. Great race w Tony P and Jimmy B. Vicious little WOD.
2+34 rx – nice push Rap, fun 8:30!
2 +2 Rx. Great 8:30 group today! feeling this one.
2+5 Rx thanks to Erica for talking me into this one…cash out rise and grind. Love the 8:30 crew!
2+18rx. Had to no rep myself on a step up. The wasted step…..ugh! I agree with Willis. This was sneaky and so good! Fun 830 crew!
2+80 15#, 20du/70su
Monday’s endurance after: 3 rounds of 3×300. Avg 1:18-1:21 per 300.
2+24rx
2+10 – 15#, 60 DU/30 SU
2+53 20#db
This was one wod where I wished for longer legs. #25 but I lost count on the second round of dus so I don’t know reps. Great 12:30 class with great coaching by Coach Erica!!
2+13 Rx… fun nooner crew and great job Coach Erica 🙂
2+34 Rx. Good time chasing SamB
Disappointing day today. Had a mental block with double unders during the workout. Fine in warm ups then couldn’t get it done in the WOD.
1 + 150
45# step ups
RD 1 singles RD 2 dubs/attempts
2 + 2 Rx – Super fun doing all those DUs
Endurance WOD with Sam
55 / 57 / 62 Cals
Was going to do a casual 1000 m on the ERG until Sam and Mel pointed me toward the Airdyne.
2+67 10#…def could have gone heavier but was feelin Nancy plus my first outside bike this year. On a good note a first time doing double unders since the achilles tear 😀 hooray progress!
2k easy cashout
359 20# Step Ups, SU/DU Attempts
10 Hang power snatch to snatch balance squat
3 x 15 GHD
2 + 22 @ 35# and DUA and SU
2+52rx
2+7 @ 35#, DUA/SU. Strung 4 or 5 dubs a few times but no consistency yet. Step ups were tougher than I expected
1+90 Rx
1+89 completely defeated by this wod – couldn’t do the step ups. Determined to work hamstrings and glute now