NEWS
Per our recent communication to members, we are temporarily closed at both locations (Acton and Wayland) until further notice. If you did not receive our member email, which contains a lot of important information, please email us at [email protected].
Join us for our daily coach-led, online classes that started Tuesday. If you are unable to join our online classes, we will continue to post home WODs with guidance videos which can be done at a more convenient time.
WOD
“Woah”
50 Double Unders
42 Kettlebell Swings (can use db)
50 Double Unders
36 Kettlebell Swings
50 Double Unders
30 Kettlebell Swings
50 Double Unders
24 Kettlebell Swings
50 Double Unders
18 Kettlebell Swings
WOD Guidance & Goals:
Start with 50 double unders, OR 50 double under timers, 75 single unders, or 50 jumping jacks. Complete jump rope in :60-1:30. The kettlebell swings, you should be able to do in two to three sets. The last two rounds try to do the swings unbroken. Use a dumbbell or do plated ground to overhead (see video for demo). Target 12 minutes.
httpv://www.youtube.com/watch?v=1rvrBDZ6OHM
Post Time to Comments.
I just saw these videos! They are awesome. You guys are the best! Thank ou!
11:04 -JJ/ 53#
10:35 or so with jumping jacks and a 30# kettlebell
10:45/ 35#
10:45/ 35# / 15 Att.
10:21 SU, 35#
9:49 50 SU, Russian 35#
11:19 JJ/25# DB who knew jumping jacks could get spicy!?!
13:38 Dubs & 35# Kb
Emmy – 7:57 jumping jacks and 5#
11:10 – jumping jacks, 30# kbs
Forgot to time it. 25 Single-doubles, 50lb DB
Ripped top of my thumb knuckle 👍
Way to way to keep shedding blood even during home workouts😂
12:?? I didn’t hear the time even though Erica was kind enough to tell me.
25dus/round
rounds 42/30 used #30 kb
Rounds 36/24/18 used #40 kb
Oh – I also forgot to add – THANK YOU for these Zoom classes. I know some other gyms are just posting workouts but I am trying to keep some sort of a schedule so knowing there are other people on Zoom doing it all at the same time has been AMAZING..
13:13 50# kb
13:50 w/ 53#kb
this is almost as good as coming into DCF at 8:30, TY!!
13:43
44#kb (half reps above head, half reps eye height)
Thank you!! Excellent start to this rainy day!
Damn- I missed a round. I stopped at 24. explains the 10:21. Gotta get on my game
11 min / timers / #35 Russian swings
12:21 25# DB
11:43 (Dubs / 50# DB)
Hit the bathroom, get a drink of water.
3 mile run
9:40, 25 dubs & 20# kb
Cut dubs in half due to ankle & frustration (1st time doing them since injury).
6:34, 30 jumping jacks( toe), 30/25/20/15/10 26# -eye height (back)
9:40 (singles/20 # DB)
10m
75SU
35# Rkbs
*need new rope
13:01 15-20atts /25#db
Rahul : 14:? SU/30#db(he started at 1 min delay He was sharing my rope and no wonder why he kept tripping over it!😃
12:34 35# db swings
In the driveway/rain w/Elliebear. Dubs were rough…momma needs a new rope now…oops
Also…
100 BS @85# 10×10
5 mile run – 41:59
Running is starting to feel good again
12:55 SU 53# / got 15 DUs in a row in the warmup but then flubbed the dubs during the WOD and quickly switched to SUs 😒
11:10 26# KB
3 mile run with Mike!
14:09 45# kB. Dubs not so good today.
Good to see you at a night class!
10:39 35#/dubs
11:26 50# db
With the weird grip on the db, don’t think all my swings were completely overhead.
And I’m with Willis, dubs gonzo tonight…
12:07 SUs, 35# DBSs
11:20 jumping jacks/mountain climbers 35# kbs
Made up my own WOD 🤷🏻♀️
5 rounds:
10 burpees
10 R arm dumbbell c&j
10 weighted sit-ups
10 L arm dumbbell c&j
16:07- 25#
Zevi 12:35 55# kbs / jumping jacks
11:13 with DU timers. Figured a little attempt at rhythm couldn’t hurt 🤷♀️
Missed 5:30pm so did it on my own later – this was awful!
18:30 @ 100 SU, 35#
I blame the long time on my home jump rope – a wire one that 1. is wound in a bag so kept twisting up and 2. hurts! Plus, I missed the ’75’ part, haha
13:00, singles;35#