The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes double unders, handstand pushups, and squats.
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Awesome pick. I bet mark is jealous!
Cindy,Does eating Kale make you strong like that??? How much weight is that??? WOW
13.3 announced tonight at 9pm ... any predictions? Time domain? Movements?
Probably a couplet... thinking Double Unders and clean and jerks... maybe a little heavier like 185 lbs for the men and 120 lbs for the ladies.
5 minute AMRAP.

You heard it here first ;)
I am guessing AMRAP in 25 min of 15 deadlifts (65lb for men, 45lb for women) and 2 muscle ups.
I'd like to see a heavy couplet in the 2 minute range something like 5-4-3-2-1 of power clean (225) and muscleups. If that's announced, I'll do it with an audience. Shirtless and in my GSP shorts (xoxo Matt).
Wallballs & double unders
30 km run, whilst doing 100 DU's every 5kms . Wolf back 4 large espressos. Run back to the gym. Barf. Sign up for the next one. Comments?
I would love to see a wall balls and double-unders WOD.
Can't make 11 but couldn't cancel on time. Ill be there at noon
Anthony if thats what it takes to get you to do a metcon I wouldn't even make fun of you.
Awwwwwwsheeeeeeeeeeeeeet. 10AM: Bench 355x1 (PR), squat 405x1x5, 4-3-2-1 reps of power clean (225) and muscleups in 1:47 (slow as fuck), sled work up to 415.

CFWU

Daily squats 135x1, 155x1, 175x1, 195x1

Split jerks up to 110 x 3

WOD:
100 DU
3 rounds:
7 pushups
30 squats

100 DU

5:38
Warm up
Daily squats to 150x1

Straight leg deadlift to 110x5

WOD
300 singles

3 rounds of :
7 push ups
30 squats

300 singles

Time was 12:30.

Great work nooners!!!
Have a great day!!!
Becky, that is not nice...:<
CFWU x 1.5
Bench to 95—Great to be doing this again. Can’t wait to build up some strength. Nice to work with you again, Alan.
WOD:
300 singles
3 rounds of:
7 Push-ups
30 Squats
300 Singles
7:55—I liked this WOD. Nice variety.

Great work everyone!
Awesome job, Peta, on the Double Unders!!!!!!!!!
I think death by wallball.. ;) .
Deadlifts (x5) to 145lb
Went light as hadn't done these in 2 months - shocking!

WOD:
100 DU
3 rounds:
7 pushups (up from knees, down from toes)
30 squats
100 DU

13:32

18 DUs in a row... PR! Wow, are they ever exhausting! Need to keep working on my cardio.
WU
Sumo Deadlifts 235x5 pr
Allowed to try 240 next week, might have to have steak & eggs for breakfast that day ;)
WOD
300 SU
3 rnds of:
7 push-ups
30 squats

300 SU
Time: 8:18
AM:
Hot Tub/Stretch. Warm Up. Snatch 136x1. Clean 171x1. Squat 245x1. Chinup BW+65x1. Decent day. ;)
M/31/178

Daily Squat
1 x 135, 225, 275, 315

Press 5RM
65, 75, 85, 95, 105, 115

WOD:
100 D.U.
3 rounds of:
7 HSPU
30 squats
100 D.U.
Time: 6:10

Both sets of D.U. were unbroken... HSPU were brutal my shoulder are still feeling the wallball and burpees from monday.

Nice work noon crew!
2 sets of 100 DUs unbroken...nice Michel!!
Warm-up x 1

Squats to 140: 75, 90, 105, 120, 130, 140 x 1 x F. I'm back at my old PR (140), even if for only one rep. More reps to come next week. I will, will.

100 double-unders
3 rounds: 7 pushups + 30 squats
100 double-unders

10 minutes and something, I think. Did my squats with no box, nice and low. SUCKT IT, BOX.

Great job with the WOD everyone. Christina, you kicked my ass again today :) And nice work Anthony on the 4-3-2-1. Friggin' hulk.
Warm-up x 1

Squats to 140: 75, 90, 105, 120, 130, 140 x 1 x F. I'm back at my old PR (140), even if for only one rep. More reps to come next week. I will, will.

100 double-unders
3 rounds: 7 pushups + 30 squats
100 double-unders

10 minutes and something, I think. Did my squats with no box, nice and low. SUCKT IT, BOX.

Great job with the WOD everyone. Christina, you kicked my ass again today :) And nice work Anthony on the 4-3-2-1. Friggin' hulk.
Squats 305 x 4 weak sauce.

WOD as Rx'd 5:25

Started the WOD with a long rope for the first 50, that didn't help. But clearly being a scrawny puke helps with the BW metcons!
strict press to 80lbs wod. 100 double unders/ 3 rnds 7 pushups 30 squats/ 100 double unders. 7:30.
Warmup

Bench Press to 160# x 5 *PR

Front Squats to 185# x 5 *PR

Good day :)
Warm up
Snatch 130xFx3. 115x2x2. I felt so good building up..tmr!
Clean and Jerk 171x1x3. 151x2x2.
Front squat 195x2.

Foam roll / Yoga at home.
Daily Squat
225x1

Deadlift
385x5

WOD:
Rx'd
15:11

Blah.
Stretch.
Foam roll.
Hottub.
CFWU
Bench Press to 100 x 5 - yay!

WOD
50 mountain climbers
3 rounds of:
5 HSPU (10# plate)
10 chinups
50 mountain climbers
6:38

Good work 5ers!
Warm up

Bench press 75 x5

WOD
100 du
_______
3 rounds 7 pushups (knees) 30 squats
________
100 du

8:13

Consecutive DU PR - 79 - and PR for speed - 100 du under 1 min!

Nice Bench PR lil'Kim.
Nice DU's Karen! Queen of DU's :)
Overhead press to 57# x 5
Wod: 300 single unders, 3 rounds of 7 pushups, 30 squats; 300 single unders. Time: 9:27
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58,000 ... apparently Cindy is popular!