• Thu 08NOV 2018
    9 Comments
    Deadbeat

    Deadbeat

    November Burpee Challenge

    8 Burpees today!

    All proceeds of our Fundraiser to the Sue Stultz Turkey Drive!

     

    Bring A Friend Day!

    This Friday in all Classes! You all have a friend that has been “thinking about it”. Well Friday is your chance to show them what MCF is all about! No experience necessary. We have a Team of 3 WOD planned so let’s fill up those classes!

    Please advise Jeff if you will be bringing a Friend.

     

    Remembrance Day

    Sunday, November 11th. Let’s get a huge crew out at 9:30am on Sunday morning for the Hero WOD “Nutts”!

    Sign up on Zen Planner for the Hero WOD or Open Gym:

    9:30am – Remembrance Day Hero WOD

    11:00am – Open Gym


     

    WOD

    Deadbeat
    4 Rounds:
    21 Deadlifts (155/105)
    150ft Walking Lunges
    9 Strict HSPU

     

    *Modify HSPU to Dumbbell Strict Presses

    The gym will be set up gym with all deadlifts on one half of the gym or on strength floor. 25ft Walking lunge area on the other half. HSPU can be completed on any wall. DB strcit presses will be completed next to your deadlift bar.

     

    Extra

    Stamina Squatting
    EMOM x 12

    Odd:3 Front Squats
    Even:6 Back Squats
    Barbell Loaded at 55% of 1RM Front Squat

    (For Both Lifts)

9Comments
  • Posted by Troy on November 8, 2018 at 11:00 am

    Wod- 10:42rx

    Reply
  • Posted by Meg on November 8, 2018 at 11:59 am

    WOD: 13:05 @85# and box assisted strict HSPU

    EXTRA: Done @ 110# to box

    Reply
  • Posted by Chris A. on November 8, 2018 at 3:22 pm

    1000m Row

    3.30
    WOD
    Deadbeat
    15.34ish @ 135 strict 

    Extra
    Stamina Squatting
    @135 with Paris

    Great Class today Jeff
    Reply
  • Posted by Jeff on November 8, 2018 at 3:37 pm

    11:00am Solo

    "Deadbeat" (modified)
    3 Rounds:
    21 Deadlifts (115#)
    100ft Walking Lunges (25’x4)
    5 Strict HSPU
    Time = 9:55

    Extra:
    1 Back Squat (115#)
    *Tested it but not ready for weighted squats yet.

    15 Burpees complete. Missed yesterday. 😉

    Reply
  • Posted by Serge G on November 8, 2018 at 4:05 pm

    8 Burpees

    WOD – 13:06 w 135 DL & Strict DB Press w 30s

    Reply
  • Posted by Sean Greene on November 8, 2018 at 6:47 pm

    8 burpees

    WOD: 135# DLs, strict dumbell press 2 * 25#

    Time = 13:38

    Reply
  • Posted by Terry V. on November 8, 2018 at 11:12 pm

    WOD
    Deadbeat
    4 Rounds:
    21 Deadlifts (155/105)
    150ft Walking Lunges
    9 Strict HSPU

    Score: 14:17

    Did a mix of unbroken Strict HSPU and DB Strict Press
    5-4-2-4 HSPU

    Thanks Coach Lora. Great Class.

    Reply
  • Posted by James Shepherd on November 9, 2018 at 1:37 am

    WOD: 13:17
    Did 5 strict HSPU each round

    Tough WOD great class!

    Reply

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