50 Hang Power Clean 65/95#
5 Muscle Ups
40 Hang Power Clean 65/95#
4 Muscle Ups
30 Hang Power Clean 65/95#
3 Muscle Ups
20 Hang Power Clean 65/95#
2 Muscle Ups
10 Hang Power Clean 65/95#
1 Muscle Ups
Community Notes:
Click here to sign up for the Amazing Race on Thanksgiving morning (11/28) at 8:00AM. We will give you clues to get to the next station and challenges will have to be met and clues figured out to move on. This is a FREE class for members and their families. This will mark the third year for this annual event!
Click here to sign up for the Intergenerational WOD on 11/23 at 12:30 PM. This is open and FREE to members and their kids of any and all ages!
Quote:
“Success is a ladder you cannot climb with your hands in your pockets.”
- American Proverb
8 comments:
Chip 15:51 JMU
Ronnie 16:54 #35/SC
Nicole 15:21 #35/SC
Barb 14:37 #45/SC
Sue 15:19 #35/SC
Travis 15:53 #75/SC
6am:
Oleg 15:10 JMU
Terry M 22:26 75# d/p
Roni 14:05 65# d/p
Mike S 24:32 75# d/p
Mike C. 19:15 75# d/p
Kim G. 17:22 65# d/p
Kathleen 15:41 45# d/p
Jen K. 16:54 scale
Erika 12:49 65# d/p
Eli 26:13 95# d/p
KT 12:36 JMU
Ellie 17:17 65# d/p
Nora 14:38 scale
d/p = dip & pullup
Thanks for dropping in Eli and Terry, have a safe trip home.
To my Wed 6am'ers, I will miss you guys! I love waking up at 5 knowing that I will see all your beautiful faces to come get sh*t done! Be nice to Emily, hopefully I will see you guys if I fill in!!!
6am:
Oleg 15:10 JMU
Terry M 22:26 75# d/p
Roni 14:05 65# d/p
Mike S 24:32 75# d/p
Mike C. 19:15 75# d/p
Kim G. 17:22 65# d/p
Kathleen 15:41 45# d/p
Jen K. 16:54 scale
Erika 12:49 65# d/p
Eli 26:13 95# d/p
KT 12:36 JMU
Ellie 17:17 65# d/p
Nora 14:38 scale
d/p = dip & pullup
Thanks for dropping in Eli and Terry, have a safe trip home.
To my Wed 6am'ers, I will miss you guys! I love waking up at 5 knowing that I will see all your beautiful faces to come get sh*t done! Be nice to Emily, hopefully I will see you guys if I fill in!!!
4:30, 5:30, and 6:30 classes have longer times due to the scale of 3:1 strict pull ups and ring dips for every MU. This scale was used by everyone unless noted. We also had a time cap of 20 min, so extra reps were added on to the 20:00 time.
4:30
Rob Ph 18:47 95
Kate F 20:00 33
REgi 18:36 45
Justin R 20:00 95
Mark 20:00 95
Chris A 12:37 Rx
Ryan B. did work
Vinny did work
Joe G 20:00 95
Jen S 20:13 65
5:30
Agam 19:10 65
MK 20:01 half reps
Ditty 20:03 55
Denise 19:30 55
Megs 16:12 65
Derreck 20:12 95
Klutch 20:12 Rx
Roman 20:18 95
Joe P 19:15 80, mu
Tom 19:38 95
6:30
Heather 20:00 55
Johnny 20:00 95
Bre 20:11 65
Pablo 20:55 65
Greg 20:?? 85
Dave 20:35 95
Sam B did work
Kate C 13:02 95 half reps, mu
Nick C 15:31 Rx
Conn 20:00 65
saw some good progress on muscle ups from the last time we did them. Amazingly, we had 10 people in each class of the 4:30, 5:30, and 6:30.
Also, happy birthday Coach Mel! You always bring smiles and laughter to the box
12n
Ed 20:01 75# 2x strict pull-up/ring dip
Allison k 13:26 pull-up/parallet dip
2x for Allison too
12n
Ed 20:01 75# 2x strict pull-up/ring dip
Allison k 13:26 pull-up/parallet dip
7:30pm
Seshu 20:10 65# pullups/ring dips
Steph C 17:16 35# pullups/ring dips
Keith 14:52rx
Kudos to Steph for using a lighter band in this workout!
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