2017 January 31 WOD

Posted: January 30, 2017 in Uncategorized

We will have a couple of people visiting the gym tomorrow (Wednesday 2/1) in every class showing their jump ropes and providing a double under clinic for all that are interested. You are free to join in the 15-20 minute demo/clinic or work on your own during this time.

Hero: “Marston”

hero-blake-marston
AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Post WOD

Run 1-2 loops

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Comments
  1. Mlday says:

    Thank you, Marston.
    9 +1
    #223 thru rd 7, 203 8/9 +1

    Excited to add back burpees but some of jump overs were sloppy (jump feels iff-y)

  2. Jim D says:

    METCON:
    7+9 @ 335#

    Post:
    2 laps 8:30ish

  3. The Haggs says:

    Joe 7+1+10+1 255#
    Hollie 7+1+10+4 155# (knees to elbow)

    We ran 2 loops!

  4. Kent says:

    Salute to Marston

    9+1+7
    205# DL
    ttb from floor
    scaled to squat jumps due to elbow

    Post: Ran the loop x 2.

  5. Tanya says:

    7+1+10+12
    203#

    Thankful for heroes like Marston and hero WODs! 🇺🇸

  6. bigdolan says:

    Metcon 5+1+10+2 Rx

  7. Joy says:

    Marston: 6+1+10+7 135#
    Post wod: Ran loop

  8. Rob H. says:

    Hero Marston
    6 rds @ 315
    Did GHDs instead of TTB.

  9. Joe E says:

    Marston:
    7+4 #315
    Ran 1000m

  10. Nik says:

    5+1+10+9
    #295

  11. Lance Austin says:

    8@365

  12. Blake says:

    6+1+3 bench press instead of deadlines @165# should have done more, burpees kinda over a kettlebell and t2b

    Moved my legs around the loop once

  13. Jennie says:

    4:30 class
    7+1+10+9 RX’d

  14. jkeel 42/5'9/180ish says:

    8 rnds +1 +10 +2
    Rx’d

    Deads were heavy.
    Unbroken on T2Bs until last 10.

  15. Matt Z. says:

    9 rounds plus 1,10,5
    Ran a loop

  16. Jesse G says:

    5+1+10+6
    255 DL

  17. Blake Lambert says:

    7+1+10+8
    Started with 345# for 2 Rounds then dropped to 315# for the remainder.

  18. Groves says:

    5 rounds +1+10+7
    315# DL
    All knee raises unbroken
    Bar facing burpees

    1 loop post wod.

  19. Bob says:

    Marston: 5+1 325#

  20. Kim says:

    Lunch class
    8+15
    155# with octagon bar, low back tight from all the kbs on Saturday. I do know I could have gone heavier but, lifted safe.
    T2B -at least 4 rds UB (whoop whoop)

  21. Haley says:

    AMRAP: 5
    185#
    T2B

    Ran one loop

  22. Brett Christensen says:

    1.) Warm-up:
    75 bar facing burpees = 5:36
    2.) Run Conditioning:
    3 sets of 5 × 200m :20 rest between runs
    1 min rest in between rounds
    Total time = 18:39
    3.) Gymnastics Conditioning
    5 × 15 Strict HSPUs
    1 min rest in between rounds
    Time = 24:49
    4.) Conditioning
    5 RFT of
    10 PCs @ 135
    10 BFB
    Rest 10 min
    4 RFT
    6 PCs @ 185
    6 BFB
    Rest 10 min
    3 RFT
    4 PCs @ 225
    4 BFB
    8:45/18:45/23:24/33:34/35:57

  23. Bryce miller says:

    Thank you for giving all.

    225# DL
    Did leg raises
    Stopped at 15 min with 5 rounds.

  24. Marcia Jo says:

    Marston: 6 + 1 + 10 + 10
    185# DL for first 4, but could NOT keep my back from rounding
    165# for last 3 with a barely rounding back 😑
    Knee raises on the bar

  25. Joshua G says:

    6 + 1 + 10 + 2
    225# deadlift
    Rx T2B, unbroken rounds 1-3

    Ran the loop (almost) twice with MaryAnn. (almost) because my calf started to cramp up.

  26. missychamp2016 says:

    5+1+10+6
    AMRAP 20
    1 Deadlift (405/285). 153
    10 Toes to Bar. Knees to ?
    15 Bar Facing Burpees

    Ran 2 loops – basking in the beautiful sunset!

  27. Carrie says:

    4+1+10
    Deadlifts @ 175#
    3 rds t2b supine, 2 rds knee raises
    15 bar facing burpees

  28. Cara says:

    6 rounds even – 205# DL

    Waited for the Speal bar on the first round for T2B

    One loop.

  29. Amber says:

    Walk/run warm up
    3rnd+1+10+1
    125 lb DL
    Knee ups (first rnd got my first toes to bar 7 in a row!!!yay!!)
    Burpees all good
    Getting back in it!

  30. Shea says:

    Marston: 7+1+10+3
    DL 195×3/185×5
    Post-wod: ran 2 loops

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