NEWS
- Cubbie Clean-Out is this Friday 5/12. Please remove all belongings from the storage cubes in the men’s and women’s locker rooms so that we can give them a thorough cleaning! We will renew all overdue cubbie rentals the following day. Please see Rap, Mel or email us at [email protected] if you no longer wish to rent or if you would like to snag a cube to store your gear! $60 annual rental.
- Spring Into Summer 20-Day Nutrition Challenge starts Monday 5/15. DetailsHERE. Sign up at front desk.
WOD
“Now or Never”
5 Rounds:
50ft Dumbbell Walking Lunge (50/35)
12 Chest to Bar Pull Ups
Rest 5 Minutes
3 Rounds:
400 Meter Run
30 Kettlebell Step Ups (24/20)(53/35)
Post Time to Comments.
ENDURANCE
2 sets
4x200m sprint, 100m easy/walk
3 min between sets
3x600m, 90 rest
14:25 (35s and blue band) / 11:30 (35s)
11:46 – 10# DB and ring rows / 17:33 – 9# KB
14:09 25# lunges, 12 pull ups
11:16 16″ 20#
9:43 12#/green; 11:39 18#
12:56/12:45 Rx – wowza
10:01rx/11:57rx
That escalated quickly.
13:56 / 11:32
Box Step Up Height was changed for class to 20 inches for everyone and reps were cut from 30 to 20. WODs would have overlapped if not.
I’m glad the step ups weren’t too hard for you and Dusty today ?
15:07 (I might have only done 4 rounds; i was a bit foggy at this point); 13:47 (Run & step ups 1st followed by the lunges/pull-ups)
PU purple band.
@15min cap 4+8kpu half no band other half purple/ 4 26#
Mental game for me today
apparently I was trying to do 5 rounds of the run too yikes
4 ctb’s per round. Had 3 ctb’s left in last round before the cap/ 14:39 rx
11:26 #25/ kipping pull-ups
12:10 #26
8:46 / 13:08 rx
10:04 Rx / 10:45 (53# and same box height as Nissa!!)
9:16 25#
12:58 35#
great work 8:30!
10:21, 25# & KPU
10:26, 26#
8:46 (35# db, RR)
12:34 (35# kb)
Did 400m/kb first– capped with 4 stepups
To go. Last round Rx. First and 2nd round did 4-8 with 35# and did rest with 26#. Legs couldn’t handle the weight tonight.
Then lunges and chest to bar- 4 rounds RX at time cap.
10:56 / 9:03 Rx
13:49 Rx/ 14something Rx….struggle….
6:06/11:40 rx
13:10 25# 4 rounds KPU/12:50 18# – mentally challenged tonight. My physical expectations were not in line with my physical reality resulting in a negative psychological spiral….I let it get to me. I’ll be back….
12:31 50#DB/KPU
13:56 Rx
I haven’t wanted to quit mid workout many times but this was brutal
Forgot to post yesterday