• Fri 21DEC 2018
    21 Comments
    Joker
    Ryan

    Joker

    Saturday – “12 Days of Christmas” WOD.

    Classes at 9:00am and 10:00am. Open Gym at 11:00am.


     

    Strength

    Deadlift

    5-5-5-5

    Build to a heavy set of 5 TnG reps.

     

    WOD

    Joker
    1-2-3-4-5-6-7-8-9-10
    Toes to Bar
    10-9-8-7-6-5-4-3-2-1
    Deadlifts (225/155)

     

    Extra

    Body Armour
    4×7: Strict Ring Dips
    3×7: Pausing Kettlebell Waiter Squats (Each Side)
    2×50: GHD or Abmat Sit-ups

     

21Comments
  • Posted by Troy on December 21, 2018 at 12:00 pm

    Strength- shared bar with Ryan up to 295

    Wod – 6:11rx (or Ryan +0:10) good job, nice to Wod with you today .

    Merry Christmas!

    Reply
  • Posted by Channy on December 21, 2018 at 12:02 pm

    Strength: Deadlifts | built to 185#

    WOD: Joker | 7:22 RX

    Reply
  • Posted by Hogan on December 21, 2018 at 12:04 pm

    Strength: 315 x 5

    Wod: 6:34rx

    Reply
  • Posted by Myles on December 21, 2018 at 1:03 pm

    Strength: worked up to 235#
    WOD: “Joker” @ 185#
    6:38
    After Party: 100 abmat situps
    ***10 Strict Pullups***

    Reply
  • Posted by Jamie M on December 21, 2018 at 2:08 pm

    Strength – DLx5 @275#

    WOD – a long 10:25 Rx ! Damn T2B

    Reply
  • Posted by Tom on December 21, 2018 at 2:33 pm

    strength up to 225
    WOD masters Rx at 185
    8:07
    messed up on the count and did the 6 and 5 reps twice
    (not the first mistake I ever made)
    fun wod

    Reply
  • Posted by Serge G on December 21, 2018 at 3:05 pm

    Strength – Up to 315# x 5

    WOD – 8:38 Rx.. I’ll second Jamie M’s comment.. Damn T2B!

    20 Strict PU’s (250)

    Reply
  • Posted by Cody Jorgensen on December 21, 2018 at 4:24 pm

    Wod-5:12RX

    Thanks Serge, JP and Jack! Def was a help having you guys count and push.

    P/u 20 (290)

    Reply
  • Posted by Nicole C on December 21, 2018 at 5:21 pm

    Wod – 7:05 Rx

    Reply
  • Posted by Jeff on December 21, 2018 at 5:45 pm

    1:00pm Solo

    5×5 Strict Press (65)

    10 unbroken Strict Pull-ups (180)

    "Joker" (mod)
    2-4-6-8-10-12-14-16-18-20
    Abmat Sit-ups
    10-9-8-7-6-5-4-3-2-1
    Deadlifts (185#)
    Time = 7:47

    5 min Assault Bike = 57 Calories

    Reply
  • Posted by Jeff on December 21, 2018 at 8:26 pm

    11:00am Open Gym has just been added to tomorrow’s schedule. Let’s get a big crew in tomorrow morning for the 12 Days of Christmas! 🙂

    With a limited class size for space and equipment, please be sure you cancel your spot if you are not able to attend. Thanks everyone!

    Reply
  • Posted by Greg Mac on December 21, 2018 at 9:02 pm

    WOD Rx’d
    6:52

    Reply
  • Posted by Marty on December 21, 2018 at 10:16 pm

    50 Cal Assault Bike ✅

    WOD – 6:50 rx

    Great class Coach Chantal!!!

    Reply
  • Posted by James Shepherd on December 22, 2018 at 12:07 am

    Strength: DL
    5x 135-225-275-295

    WOD: 5;59 Rx

    Great class coach Chantal!

    Reply
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