• Mon 17DEC 2018
    31 Comments
    Freddy Krueger
    Tom

    Freddy Krueger

    News & Notes

    Christmas Throwdown, Potluck & Social

    • Fun times on Saturday! Thanks to everyone who came out to for a fun event full of cheering, support, PRs, good food and great company! ๐Ÿ˜€ ย 

    Pull-up Challenge

    • Keep it going everyone! 5 Strict when you arrive and 5 Strict before you leave all through December.

    Parking โ€“ Reminder of No Parking at Unit A.

    • Park close together, No double parking and use the new overflow parking at the rear of building if necessary. If parking out back, you can exit through the back door after class. Thank you for your continued cooperation.

    This Saturday

    • Many of you have been asking and our annual “12 Days of Christmas” WOD will happen this Saturday! Two classes with one at 9:00am and one a 10:00am.

     

    Strength

    Back Squats
    5-5-5

    Warm-up sets and then three working sets of 5 reps. Use the same moderate/heavy weight across or build to a heavy set of 5.

     

    WOD

    Freddy Krueger
    21-15-9
    KBS (70/53)
    Burpees

     

    Extra

    Squat Snatch

    EMOM x 12

    Min 1: 2 Overhead Squats

    Min 2: 2 Snatch Balance

    Min 3: 1 Pause Snatch Pull + 2 Hang Squat Snatch

    Min 4: 1 Squat Snatch

    *Use a moderate weight. Build if desired to not more than 85% of Snatch.

     

    July 17, 2014 & October 2, 2013

31Comments
  • Posted by Denis on December 17, 2018 at 11:26 am

    Wod – 4:12tx

    Reply
  • Posted by Channy on December 17, 2018 at 11:59 am

    Strength: Back Squats | built to 165#

    WOD: Freddy Krueger | 3:54 RX

    ** 10 strict PUs **

    Reply
  • Posted by Troy on December 17, 2018 at 12:36 pm

    Back squat – 285 X 5

    Wod – 5:01 rx (still hate kettle bells!)

    Reply
  • Posted by Myles on December 17, 2018 at 1:09 pm

    Strength: worked up to 145# with Schram and Tom
    WOD: โ€œFreddy Kruegerโ€
    4:25 RX – PR of 19 sec
    ***10 strict pullups***

    Reply
  • Posted by Cody Jorgensen on December 17, 2018 at 1:44 pm

    Wod 3:56RX (pr)

    P/U 40 (195 total)

    Reply
  • Posted by Sean Greene on December 17, 2018 at 2:17 pm

    185# for back squats

    WOD: 6:08 at 53#

    Reply
  • Posted by Hogan on December 17, 2018 at 2:18 pm

    Wod: 4:01rx

    Reply
    • Posted by Tom on December 17, 2018 at 3:16 pm
      in reply to Hogan

      Awesome, Channy plus 7 quick ๐Ÿ™‚ sorry, I had to post as I saw how you two battled this morning

      Reply
      • Posted by Hogan on December 17, 2018 at 8:00 pm
        in reply to Tom

        Thanks Tom! Made me feel better when I saw she was Marcel plus 8 ๐Ÿ˜‰

        Reply
  • Posted by Serge G on December 17, 2018 at 2:24 pm

    Strength – BS built to 255# x 5

    WOD – 5:31 Rx

    18 Strict PU’s (180)

    Reply
  • Posted by Lisa Pooley on December 17, 2018 at 2:25 pm

    5:18 35 lbs KB

    Reply
  • Posted by Chris A. on December 17, 2018 at 3:01 pm
    Pre-Wod
    1000m Row

    Strength
    Back Squats
    @185 Across

    WOD
    Freddy Krueger
    *4.02 RX*  Never did this one before, intense!! 

    Great Class today Jeff, Loved the Circle Wod format!!! 
    Extra 50 Cala Bike
    Thanks again for the Great time on Saturday, Already looking forward to next Christmas ๐Ÿ˜‰

    Reply
  • Posted by Tom on December 17, 2018 at 3:15 pm

    strength, kept it light at 145, still feeling Saturdays wods
    WOD with 53 kb
    5:14

    Reply
  • Posted by Best on December 17, 2018 at 5:19 pm

    Wod ~ 4:27 Rx (PR 1:17)

    Went about as fast as I could today… happy I beat my 35 year old self.

    Reply
  • Posted by Jeff on December 17, 2018 at 6:15 pm

    1:15pm Solo

    Back Squats
    5 Reps each…
    75-95-115-135-155-175-185

    Almost 15 weeks since meniscus surgery and first weighted back squats. Felt great!

    10 unbroken Strict Pull-ups (140).

    Reply
  • Posted by Darci on December 17, 2018 at 8:33 pm

    Pre-Wod

    1000m Row

    Back Squats with Brit

    WOD
    Freddy Krueger
    4.00 Rx

    Reply
  • Posted by Aimee on December 17, 2018 at 8:56 pm

    4:28 rx
    Pullups done too.

    Reply
  • Posted by Marty on December 17, 2018 at 10:45 pm

    50 Cal Assault Bike

    WOD – 4:08rx

    Great class Coach Chris!!!

    Reply
  • Posted by Tory on December 18, 2018 at 12:29 am

    WOD
    Freddy Krueger
    21-15-9
    KBS (70/53)
    Burpees
    WOD- 4:01 rx

    Reply
  • Posted by James Shepherd on December 18, 2018 at 1:33 am

    1200m row

    Strength:
    5X8, 185-205-225#

    WOD: 3:44 Rx

    Great class!

    Reply
  • Posted by Lora on December 18, 2018 at 1:46 pm

    Strength: Backsquats
    3 x 5 @ 185#

    WOD "Freddy Krueger"
    4:08 Rx
    (4:42 in 2014 so 34 sec PR)
    Damn burpees.

    Reply
  • Posted by Todd on December 18, 2018 at 3:21 pm

    WOD: 5:22 @ 53#

    First time.

    Reply
  • Posted by Chantal LeBlanc on December 19, 2018 at 12:59 am

    WoD @ 35lbs

    Time – 3:30

    Reply

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