4/5/2021 - Warm Up

Foam and Joint roll for 8 mins

3 Rounds
Bird Dog 3 x 10
V-Ups 3x10
Green Change Plates Arm Swings 10 Forward 10 Backwards

Clean Progressions  
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6 x 1 4/5/2021 - Strength 1

H. Clean & J. 
6x1 @ 85-95%. 
6x3 for those that do not have a working max

B.S.
3x2, 2x1, 1x5 @ 80-97%. 
6x5 for those that do not have a working max 
*the sets of 5 should be done at 80%and push for speed 


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2 x 1 4/5/2021 - Strength 2


DL
3x2, 2x1, 1x5 @ 80-97%. 
6x5 for those that don't have a working max 

*the sets of 5 should be done at 80%and push for speed 

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4/5/2021 - WOD

For time with a 14 min cap

30 Power Clean and Jerks @ 70 / 110k

*scale Bar weight as needed to keep it moving
55/85
40/60
30/42
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4/5/2021 - Skills/Conditioning

8x400m RUN

walk back on your 400s for recovery 
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Comments

Hannah Childs

Hannah Childs 1 week, 1 day ago / Reply

4/5/2021 - WOD: 11:00

Hannah Childs

Hannah Childs 1 week, 1 day ago / Reply

4/5/2021 - Strength 2: 90 kg

Hannah Childs

Hannah Childs 1 week, 1 day ago / Reply

4/5/2021 - Strength 1: 50 kg
Notes: 37.5 and 50

Eric Silbaugh 1 week, 5 days ago / Reply

4/5/2021 - WOD: 15:00
Notes: 40k

Eric Silbaugh 1 week, 5 days ago / Reply

4/5/2021 - Strength 2: 70 kg

Shawn Mundell

Shawn Mundell 1 week, 5 days ago / Reply

4/5/2021 - Strength 1: 110 kg

Eric Silbaugh 1 week, 5 days ago / Reply

4/5/2021 - Strength 1: 40 kg
Notes: Back squats 90

Mark Burrowes

Mark Burrowes 1 week, 5 days ago / Reply

4/5/2021 - WOD: 9:18
Notes: 35k weight

Mark Burrowes

Mark Burrowes 1 week, 5 days ago / Reply

4/5/2021 - WOD: 9:18
Notes: 35k weight

Mark Burrowes

Mark Burrowes 1 week, 5 days ago / Reply

4/5/2021 - WOD: 9:18

Mark Burrowes

Mark Burrowes 1 week, 5 days ago / Reply

4/5/2021 - Strength 2: 100.0 kg
Notes: 5 @ 80k, 1 rep. max 100k

Mark Burrowes

Mark Burrowes 1 week, 5 days ago / Reply

4/5/2021 - Strength 2: 100.0 kg

Mark Burrowes

Mark Burrowes 1 week, 5 days ago / Reply

4/5/2021 - Strength 1: 60.0 kg
Notes: hang cleans at 60, back squats max weight 70k

Nicole Harvey

Nicole Harvey 1 week, 5 days ago / Reply

4/5/2021 - WOD: 4:45
Notes: 35kg

Nicole Harvey

Nicole Harvey 1 week, 5 days ago / Reply

4/5/2021 - Strength 1: 42 kg
Notes: B.S 3x2- 55 2x1- 65 5x1-52

Nicole Harvey

Nicole Harvey 1 week, 5 days ago / Reply

4/5/2021 - Strength 2: 95 kg
Notes: Felt really heavy 😬

Edgar Barrios

Edgar Barrios 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 55 kg

Pedro Barrios

Pedro Barrios 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 60 kg

Pedro Barrios

Pedro Barrios 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:25

Pedro Barrios

Pedro Barrios 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 130 kg

Tim Danico

Tim Danico 1 week, 6 days ago / Reply

4/5/2021 - WOD: 9:37
Notes: 45k

Tim Danico

Tim Danico 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 105 kg
Notes: H C&J 50x3 & 55x3 B.S. 3x2 @70-80-90 2X1 @100-105 1x5 @75

Ada Torano

Ada Torano 1 week, 6 days ago / Reply

4/5/2021 - WOD: 8:03
Notes: 40kg

Ada Torano

Ada Torano 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 95 kg
Notes: 1x5@75kg

Tim Danico

Tim Danico 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 125 kg
Notes: 3x2 @90-100-100 2x1 @110-125 1x5 @ 70

Ada Torano

Ada Torano 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 45 kg
Notes: BS: 3x2 @ 75kg, 2x1 @ 80kg, 1x5 @ 60kg

Josue Quinones 1 week, 6 days ago / Reply

4/5/2021 - WOD: 10:56
Notes: 60kgs

Josue Quinones 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 140 kg
Notes: PR!

Josue Quinones 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 65 kg
Notes: 95kg for BS x1

Rachel Liercke

Rachel Liercke 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 95 kg

Rachel Liercke

Rachel Liercke 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 95 kg

Rachel Liercke

Rachel Liercke 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:40
Notes: 40kg

Rachel Liercke

Rachel Liercke 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 45 kg

Reece Thompson

Reece Thompson 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:38
Notes: 85

Kristin Tesch

Kristin Tesch 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:50
Notes: 40 kg

Reece Thompson

Reece Thompson 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:38
Notes: 85

Shawn Mundell

Shawn Mundell 1 week, 6 days ago / Reply

4/5/2021 - WOD: 14:04
Notes: 80k

Shawn Mundell

Shawn Mundell 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 145 kg

Reece Thompson

Reece Thompson 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 160 kg

Reece Thompson

Reece Thompson 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 70 kg

Jordan Timm

Jordan Timm 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:28
Notes: 50k Had to stop a few times to let me heart rate come back down

Jordan Timm

Jordan Timm 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 115 kg

Truman Schmitt 1 week, 6 days ago / Reply

4/5/2021 - WOD: 13:23
Notes: 100

Truman Schmitt 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 200 kg
Notes: 160/170/180/190/200/160

Truman Schmitt 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 105 kg
Notes: 90/95/100/105x3 120/125/125/135/145/120

Deb Sejkora

Deb Sejkora 1 week, 6 days ago / Reply

4/5/2021 - WOD: 10:25
Notes: 45 K

Deb Sejkora

Deb Sejkora 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 125.0 kg

Deb Sejkora

Deb Sejkora 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 65.0 kg
Notes: Back Squat 115

Deb Sejkora

Deb Sejkora 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 65.0 kg

Deb Sejkora

Deb Sejkora 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 65.0 kg

Jordan Timm

Jordan Timm 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 65 kg
Notes: Hang C&J - 2@55, 2@60, 2@65 Back squat- 3x2@95-100, 2x1@100, 1x5@90

Jordan Timm

Jordan Timm 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 65 kg
Notes: Hang C&J - 2@55, 2@60, 2@65 Back squat- 3x2@95-100, 2x1@100, 1x5@90

Melissa Mundell

Melissa Mundell 1 week, 6 days ago / Reply

4/5/2021 - WOD: 4:11
Notes: 35k

Karley Kenney

Karley Kenney 1 week, 6 days ago / Reply

4/5/2021 - WOD: 6:00
Notes: 45k

Ryan Liercke

Ryan Liercke 1 week, 6 days ago / Reply

4/5/2021 - WOD: 30:00
Notes: Attempted 1. Didn’t go well

Ryan Liercke

Ryan Liercke 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 210 kg

Ryan Liercke

Ryan Liercke 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 105 kg
Notes: All 6 sets are at 105k BS was 3x2 at 145, 2x1 at 170 and 1x5 at 145

Melissa Mundell

Melissa Mundell 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 40 kg
Notes: Working on progressive loads to keep my hammy happy!

Melissa Mundell

Melissa Mundell 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 35 kg
Notes: First squat cleans in a long time! 🙌🏻 not my rx percentage tho.

Josh Wolfe

Josh Wolfe 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:20
Notes: 70kg

Josh Wolfe

Josh Wolfe 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 140.0 kg

Josh Wolfe

Josh Wolfe 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 90.0 kg
Notes: 90 Hang C&J, 130 BS

Breannna Vandemark

Breannna Vandemark 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 85 kg
Notes: Deadlift

Breannna Vandemark

Breannna Vandemark 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 70 kg
Notes: Back squat

Keith Perry

Keith Perry 1 week, 6 days ago / Reply

4/5/2021 - WOD: 12:57
Notes: Did Grace Rx @62kg

Keith Perry

Keith Perry 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 90.0 kg
Notes: Building 90 for 5

Keith Perry

Keith Perry 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 64.0 kg
Notes: Stayed pretty light - always did at least 2 reps Back Squat 1x5 at 110

Edgar Barrios

Edgar Barrios 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 115 kg

Mandy Shakespeare

Mandy Shakespeare 1 week, 6 days ago / Reply

4/5/2021 - WOD: 9:56
Notes: one rep @ 55k - dropped to 45k for remaining 29 reps

Mandy Shakespeare

Mandy Shakespeare 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 95.0 kg
Notes: 3x2-85k, 2x1-95k, 1x5-85k

Mandy Shakespeare

Mandy Shakespeare 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 47.0 kg
Notes: back squats - 3x2-65k, 2x1-70k & 1x5-65k

kalynn batey

kalynn batey 1 week, 6 days ago / Reply

4/5/2021 - WOD: 6:45
Notes: 45 kg

Karissa Furlong

Karissa Furlong 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 72 kg
Notes: 2x1

Karissa Furlong

Karissa Furlong 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 35 kg
Notes: 6x1

Alexis Wheatley

Alexis Wheatley 1 week, 6 days ago / Reply

4/5/2021 - WOD: 6:19
Notes: 30kg

Alexis Wheatley

Alexis Wheatley 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 95 kg

Alexis Wheatley

Alexis Wheatley 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 45 kg
Notes: 90kg BS

Michael Courtney

Michael Courtney 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 200 kg
Notes: 170*3*2, 200*2*1, 120*1*5 (went light on last round)

Michael Courtney

Michael Courtney 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 160 kg
Notes: BS - 120/130/140*2, 150/160*1, 120*5 HCJ - 40*3*3, 50*3*3; went light to work on split jerk form, actually moved bar decently for once

Dana Reinhardt

Dana Reinhardt 1 week, 6 days ago / Reply

4/5/2021 - WOD: 14:08

Dana Reinhardt

Dana Reinhardt 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 120 kg
Notes: 3x2 - 85 95 105 2x1 - 115 120 1x5 - 105

Dana Reinhardt

Dana Reinhardt 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 70 kg
Notes: Hang C&J 6x1 @ 70k Back Squats 3x2 - 95(2) 100 2x1 - 105 110(fail) 1x5@85

Kylee Vargason

Kylee Vargason 1 week, 6 days ago / Reply

1 x 1 Back Squat: 87 kg
Notes: 2 reps at 75, 80,83 1 rep at 85, 87 1x 5 at weak ass 70 per brett.

Kylee Vargason

Kylee Vargason 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 115 kg
Notes: 3x2: 85,95,105 2x1: 110,115 1x5: 85

Kylee Vargason

Kylee Vargason 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 60 kg
Notes: Hang power & jerk 55,57,58,60x3 Back squat 3x2: 75,80,83 2x1: 85,87 1x5: 70

Laura Gavin

Laura Gavin 1 week, 6 days ago / Reply

4/5/2021 - WOD: 5:45
Notes: 30 hang clean and jerks - 29kg

Laura Gavin

Laura Gavin 1 week, 6 days ago / Reply

4/5/2021 - Strength 2: 91 kg
Notes: 85kg, 91kg, 75 5x1

Laura Gavin

Laura Gavin 1 week, 6 days ago / Reply

4/5/2021 - Strength 1: 61 kg
Notes: H C&J 31kg, back squat 61kg (55kg for 5x1)

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