• Wed 08AUG 2018
    18 Comments
    Hot Sauce
    Trevor

    Hot Sauce

    Updates for The Suffering…

    45 Days away and our 5th Annual Partner Competition is shaping up to be our best year yet! 90 Teams are registered to compete and 15 of them are from MCF! Six new Assault Bikes are on order as well as some additional 15# bumper plates. Your support on the day of the event would be greatly appreciated. Let’s showcase what MCF is all about! If competing there will be plenty of time to judge as well. Please sign up to Judge or Volunteer!  😀 

     

    Prep

    Overhead Squats

    Build through your planned WOD weights.

     

    WOD

    Hot Sauce

    AMRAP 3:
    21/15 Calorie Row
    21 Lateral Burpees over Rower
    Max Overhead Squats (75/55)

    – rest 3 minutes –

    AMRAP 3:
    18/13 Calorie Row
    18 Lateral Burpees over Rower
    Max Overhead Squats (95/65)

    – rest 3 minutes –

    AMRAP 3:
    15/11 Calorie Row
    15 Lateral Burpees over Rower
    Max Overhead Squats (115/80)

    – rest 3 minutes –

    AMRAP 3:
    12/9 Calorie Row
    12 Lateral Burpees over Rower
    Max Overhead Squats (135/95)

     

    Extra

    50 HSPU for time.

18Comments
  • Posted by Jeff Leger on August 8, 2018 at 11:02 am

    WOD-
    15 – 18 – 16 – 20 = 69

    Scaled weight only to

    Reply
  • Posted by Troy on August 8, 2018 at 11:09 am

    Warmed up with DTown practice with Shannon
    20 synchro Wall Balls
    20 synchro knee raises
    20 alternating HRPU
    20 alternating Box Jumps
    20 synchro deadlifts (185/125)
    20 synchro burpees

    Wod – 15-15-10-9 total = 49rx

    After party – 29 HSPU

    Reply
  • Posted by Dave Frise on August 8, 2018 at 11:37 am

    WOD: 5-6-5-5 @ 75, 95, 105 & 115#

    Reply
  • Posted by Channy on August 8, 2018 at 12:14 pm

    WOD: Hot Sauce | 46 RX

    Extra: ☑️ in 10ish mins (includes chatting w/ Darce!)

    Reply
  • Posted by Myles on August 8, 2018 at 12:16 pm

    R1 @ 65# – 22
    R2 @ 80# – 14
    R3 @ 95# – 9
    R4 @ 115# – 5
    Total: 50

    Reply
  • Posted by Jamie M on August 8, 2018 at 1:02 pm

    Scaled OHS to Front Squats

    85-105-125-135#

    Score – 60 Reps.

    Reply
  • Posted by Shannon on August 8, 2018 at 1:16 pm

    WOD 12-20-15-8= 55RX

    Reply
  • Posted by Cody Jorgensen on August 8, 2018 at 1:53 pm

    Wod RX

    20,19,17,17

    Reply
  • Posted by Sean Greene on August 8, 2018 at 2:13 pm

    5 @ 55#
    12 @ 55#
    13 @ 65#
    12 @ 75#

    Total 42 reps

    Scaled to 21 cals – 14 burpees
    15-15
    12-12
    9-9

    Reply
  • Posted by Denise Mel on August 8, 2018 at 5:35 pm

    Just like a family reunion at lunch with lots of ppl back from vacay or just back!! Nice to see you Jack! you look Great!!

    OH:
    18@45
    21@55
    20@65
    13@75

    Reply
  • Posted by Best on August 8, 2018 at 6:33 pm

    Wod – 34 Rx
    16 – 7 – 5 – 10

    oh burpees didn’t leave much time for ohs

    Reply
  • Posted by Linzie on August 8, 2018 at 7:44 pm

    WOD
    45#-50#-55#-65#
    9-13-14-13
    =49

    Reply
  • Posted by Denis on August 8, 2018 at 8:58 pm

    Wod – 40

    16 @ 75#
    10 @ 85#
    8 @ 95#
    6 @ 105#

    Reply
  • Posted by Terry V. on August 8, 2018 at 9:55 pm

    Prep
    Overhead Squats
    Build through your planned WOD weights.
     
    WOD
    Hot Sauce
    AMRAP 3:
    21/15 Calorie Row
    21 Lateral Burpees over Rower
    Max Overhead Squats (75/55)
    – rest 3 minutes –
    AMRAP 3:
    18/13 Calorie Row
    18 Lateral Burpees over Rower
    Max Overhead Squats (95/65)
    – rest 3 minutes –
    AMRAP 3:
    15/11 Calorie Row
    15 Lateral Burpees over Rower
    Max Overhead Squats (115/80)
    – rest 3 minutes –
    AMRAP 3:
    12/9 Calorie Row
    12 Lateral Burpees over Rower
    Max Overhead Squats (135/95)

    Score: 13-13-14-12 = 52 Rx’d

    Thanks coach Remi. Great class.

    Reply
  • Posted by Frankie Boucher on August 8, 2018 at 11:45 pm

    WOD: "Hot Sauce"
    Scaled version – 40 overhead squats
    Nice to be back after 4 weeks away from the gym!
    Tks coach Remi!

    Reply
  • Posted by Ryan Mackay on August 9, 2018 at 12:14 am

    18-14-14-8

    54 Rx

    Reply

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