NEWS
MEMORIAL DAY WEEKEND SCHEDULE:
- Saturday: 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a Classes ONLY
WOD
“Low Life”
3 Rounds:
20/15 Calorie Row
200 Meter Sandbag Run (60/40)
Rest 3 Minutes
3 Rounds:
50 Double Unders
200 Meter Medball Run (20/14)
Post Times to Comments. Compare scores HERE.
Movement Challenge:
2 Minutes of Pigeon Stretch (each side)
2 Minutes of Banded Shoulder Distractions (each side)
2 Minutes Bottom of Squat
2 Minutes Lax Ball Behind Scaps/Traps (each side)
2 Mintues Lax Ball to Arches of Feet
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Clean and Jerk
OTM 18
Increase every 3 minutes
3×10 ghd bench
7:01 Rx / 6:05 Rx (PR on both)
Last Time – 7:11 Rx / 6:32 Rx
Bam!
9:26 rx and 10:41 20 DUA
9:38, 20#round 1,2&3 rx, 10:05, 14#, 20 DUAs Happy Birthday Cindy!
11:53 last time RX, 9:39
10:17 (row)/6:40 (dubs). Rx. Dubs first.
NTS: 1st row 1400-1500, #2 &3 1200-1300. maybe pace better on the first row next time.
6:43 Rx / 5:43 Rx
Rx / 75 SUs
11:43 Rx; 7:20 SUs
9:50ish 40# sandbag / 6:44 20 DUAs
10:27 20#/8:05 10# ball, 75 jumps without rope
8:40 (20#) / 6:44 (14#/single)
7:21Rx/6:49Rx
I have no idea how you guys are going so fast on workout 2…. I did my dubs all unbroken and I was a minute behind! Hah! just have to run faster!
Last time: 9:14/6:57 DU attempts
Today: 9:04/7:34 DUs #improvement
Barbell- 185# clean, 10# PR 🙂
woot woot!
7:37 / 8:18 Rx
Big PR for me (dubs came to play today) – last time:
7:44 / 8:33, 20 DUA’s
Nice job on the dubs Sarah!
7:44rx (:01pr)
5:50rx (off pr by :15)
7:34/8:17 Rx
Last time:
7:57/7:22 Rx-part 1 felt good but really struggled running with the med ball today. Love this WOD!
7:58,8:27 rx
7:18 (maybe PR) /10:03 (3 min off PR) rx. Not my day. Since starting the nutrition challenge, for the first time ever, I’m hungry in the am before wods. No juice. Going to try eating a bit tomorrow. ick.
Cash-out – barbell
Happy Birthday Cindy!
15 cal row/ 10 cal bike – 8:06
15 ball slams/ 10 cal bike – 5:48
8:43/9:01 Rx dubs were not amazing today
9:11 (sandbag) Rx
7:40 (med ball) 20 DUs…
10:18 / 11:42 rx. – dubs first/row second
9:07/8:42 Rx Last time 10:05/8:48.
8:00 Rx/8:23 DUA’s
8:00 / 5:34 Rx. Did them in reverse order. DUs first. Then rows. Either way though, both are PR times. Last time: 8:10 / 6:30
Completed Murph tonight with vest with Zev and Erica. First time with vest. Not sure of exact time but somewhere between 47:00 and 56:00 (we didn’t keep time and completed as a team).
7:20/9:40 RX
Did Dubs/medball run first
7:15 / 9:43 Rx
Tough time with the DUs
10:07 RX/ 9:52 14#/20 DU per round