10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Clean: 3/4 body weight
Push up numbers will be double the numbers for the Deadlifts and Cleans
Post time to comments.
New standards. Time to relearn that kip.
Ohhh, I can feel this one in my nuggets.
Had to scale this one back. 225# / 115# at 36:43. Good time to practice my cleans. Also, never put hand sanitizer on open shin scrapes.
Thomi: 15:02 on last Monday’s WOD…the 200 sit ups deal.
Pat: Linda, as rx’d in 24:25
BW of 175#. Deads @ 265#. Cleans @ 135#.
Holy midline stabilization batman.
Good job on the OHS Lucas. Those cleaned up very nicely.
Alright, we are off to the mountians. All you kids play nice. Remember, there is a link on our site for “WODs on the road” under the “More info” section. Those don’t require any equipment.
2 nasty no equipment wods that come to mind are “150 burpees for time” and “4 rds for time of 400m run/50 air squats.”
Enjoy the 4th of July!!!!!!
Strong work today everyone!! Tomorrow and Saturday I’ll be working out at 0930. These will not be classes. However, feel free to come in and work out.
Thomi and Pat: Have fun in the mountains, see y’all next week.
THIS DESTROYED ME…. 49.15
10-9-8 @ 315# DL and 155 Clean
7-6-5-4-3-2-1 @ 225# DL and 135 Clean
Yeah BW 220….
19:00 as rx’d DL=240#/SC=120#
body weight 157.5
f’n brutal but i kinda liked it
1 mile run
100 burpees 8:17
tabata sit ups – 12
tabata push ups – 10
damn y’all. Im ok with being laid up sick today. Will try to make it in the am to workout, just hoping the antibiotics do their work tonight. Happy Independence Day!
Scaled this back.
28:10 with moans and groans interrupted with bouts of gasping for air.
Happy 4th! Have fun this weekend! I’m in search of Blackbeard’s treasure; ARRRRGGHHH!
If you have any questions or would like to set up your fundamentals, please call us 757-672-0196 or email us
If you would like to set up a mobility or massage appointment with Rob please call 757-536-0079