9 am CLASS is CANCELED!
Four shopping day left for the Apex gift exchange!
Four shopping day left for the Apex gift exchange!
"Most likely to" surveys are due tomorrow!
12 min AMRAP
5 pull ups
10 push ups
15 squats
*2or3 man teams. May not pass teammates during amrap
Following workout 1st place team completes 1k row, every place following adds 250m. Each person must row during consequence. May not row more than 250m at one time.
Post team members and rds to comments
Don't forget to signup for the Redemption WOD this Saturday
https://www.eventbrite.com/e/redemptionwod-2013-fighting-addiction-through-fitness-tickets-4791963893
Please see the event’s website for further information: http://redemptionwod.com/.
19 comments:
Warmup: 115# strict press(PR). WOD: 12rds. Rx. Partnered with Julie. Nice work! Rowing at the end wasn't fun after gazillion air squats.
Hey I was planning on WODing at 9 today but my kids school is closed. Any other parents bringing kids to APEX this morning?
Warmup: 165 strict press
Wod w Rob I went RX and I think we did 10 rds
Warm-up: 105# strict press.
WOD w/ Bernadette and Chris: 13 rounds plus 1.
Decided to go to the Y earlier this morning bc I was afraid to wait for the 9 am.
21-15-9 of Bench Press/Back Squats
BP 75#
BS 75#
8ish
I couldn't adjust the bench press any lower and it was slightly too high for me and I didn't have a spotter, so I had to break up the 21 and 15 more than I wanted. Should have gone heavier on the BS since I was on a smith machine...got rid of the balance issues I have with falling out of my heels when I do them unsupported.
I want to get back into a good ab routine again. Anyone have any good ab specific moves?
@ sarah
2 rds- 30 second holds
Plank
Side plank- R
Side plank- L
Situps
Big scissor kicks- heels never touch
V-ups, heels never hit
Repeat
Thanks Keith!
Warmup: 110# Strict Press [PR]
WOD: 10 Rds with T.Irv
- Scaled pull-ups to 3/rd
Pull Up Challenge Week 4 Day 2
Reg 6-6-6
Chin 5-5-5
Wide 2-2-2
Jess gave me a helpful tip with the wide grips that helped me crank out at least one more per set!
80# strict press
Partnered with Jane and Brynne
Scaled 5,7,9 reps
JPU
With Rich H. and Ryan D. - Great work guys!!
9 + 19 rds.
Got to 165# on the strict press.
Push ups tore me up in the WOD.
Happy 4th Birthday Marlie!!! I hope you had a wonderful snow day with your whole family, what a great birthday present!
-Tanya :)
11+ something with frank and my friend mike... great job all!
Got to 125# on strict press
Worked with Russ and Anthony, good work guys.
13 rounds plus 40 reps of 5/7/9 JPUs for me
partnered with Scott & Chris G
14 rds + 14
rowed 1750m
155# on the strict press. Think I may have done a few too many reps at lower weights which limited the max weight set. Lesson learned.
Awesome working with Erica in the Team Cindy WOD.
We got 15 rounds + 44 reps RX.
Did Annie with Erica, Bus, and Eric P. Probably the only benchmark WOD I enjoy!
50-40-30-20-10
Double Unders and sit ups
5:13 (2 minute PR!)
Spent some time working my clean and got up to 165# (40# less then where I was pre injury)
Hit a 115# strict press (25# less; before injury)
Did Cindy with Aaron W. and Scott
14+12 (scaled: 5-7-9)
12 rds + 5
Partnered with Dan and Tracy. Great work guys :)
First day back from Disney or should I say back from "food wasteland"... Happy to be back at Apex and eating clean!
WOD 3,7,9 - 15 rounds 28 reps
Thank you Katie C. for the push & motivation!
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