Wednesday, March 7th, 2018 15 comments Warmup “JOHNSON”: AMRAP20: 9 Deadlifts, 245/165 8 Muscle Ups 9 Cleans, 155/105 Brettzell Stretch 15 Comments todd on March 7, 2018 at 8:40 am WOD with 185# DL Scaled MU 95# Squat Cleans 3+13 Janice on March 7, 2018 at 8:43 am hero WOD – JOHNSON: 3 Rounds – 155# DL (that’s the weight on the whiteboard), Assisted MUs with Rings, and 105# Cleans “1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.” Greg on March 7, 2018 at 9:31 am It was 165 on the board 🙁 Janice on March 7, 2018 at 10:27 am Faaack! I looked at it the board wrong! I saw Men 245DL and 165 clean and Women 155DL And 105 clean!! 🤦🏻♀️😫🙄 #duh #6amproblems Mike G on March 7, 2018 at 9:08 am Hero WOD – “Johnson”: 225# DL Scaled MU’s 135# Cleans 3+6 Semper Fi Lt. Johnson Doug on March 7, 2018 at 12:31 pm 1st 930 class maybe ever… Nice group of people 🙂 JOHNSON WOD 3+12 RX MU’s added up quickly. Sets of 4/3 or 2’s Amy on March 7, 2018 at 1:06 pm Hero WOD “Johnson”: 4 Rounds 125lbs DL Scaled MU’s 75lbs Cleans These twenty minutes went by quicker than most twenty minute WODs! Denise on March 7, 2018 at 4:24 pm Hotel WOD (post 🍺,🍺,🍹) 4 rounds 30 lunges 20KBS 10 burpees Time:9:41 And that was plenty.. Steve D1 on March 7, 2018 at 6:53 pm Johnson. 3 + 4 135 cleans and 225 DL. Scaled muscle ups. Rachel on March 7, 2018 at 6:57 pm 1pm Open Gym for a Clean Session 👌🏼 Turns out elbow speed makes a world of a difference 🌎 5pm Class for the WOD: 2 Rounds of 165# DL, Scaled RMU, 105# Squat Cleans Then my back lit up 💡 so 2 Rounds of 105# DL, Scaled RMU, 105# Squat Cleans Finished the 4th round around 19 minutes and had no desire to start another round of DL’s so stopped there 😬 Drew on March 7, 2018 at 8:23 pm Noon: Bench deload:165×5 Skull crushers:85×5×5 Biceps curls:25×80 Hammer curls:35×60 Preacher curls: 20×100 6pm: WOD Rxd 4+4 Michelle on March 7, 2018 at 9:14 pm WOD: 3+ 23 w/RX weights and scaled MU’s Lindsey on March 7, 2018 at 9:19 pm Johnson: 3rx. Gillian G on March 8, 2018 at 8:13 am WOD: 3+9 w/ rx weights + banded strict MU Jon on March 8, 2018 at 8:22 am 4 Rounds and now and off day. Love Hero WODS
Janice on March 7, 2018 at 8:43 am hero WOD – JOHNSON: 3 Rounds – 155# DL (that’s the weight on the whiteboard), Assisted MUs with Rings, and 105# Cleans “1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.”
Janice on March 7, 2018 at 10:27 am Faaack! I looked at it the board wrong! I saw Men 245DL and 165 clean and Women 155DL And 105 clean!! 🤦🏻♀️😫🙄 #duh #6amproblems
Mike G on March 7, 2018 at 9:08 am Hero WOD – “Johnson”: 225# DL Scaled MU’s 135# Cleans 3+6 Semper Fi Lt. Johnson
Doug on March 7, 2018 at 12:31 pm 1st 930 class maybe ever… Nice group of people 🙂 JOHNSON WOD 3+12 RX MU’s added up quickly. Sets of 4/3 or 2’s
Amy on March 7, 2018 at 1:06 pm Hero WOD “Johnson”: 4 Rounds 125lbs DL Scaled MU’s 75lbs Cleans These twenty minutes went by quicker than most twenty minute WODs!
Denise on March 7, 2018 at 4:24 pm Hotel WOD (post 🍺,🍺,🍹) 4 rounds 30 lunges 20KBS 10 burpees Time:9:41 And that was plenty..
Rachel on March 7, 2018 at 6:57 pm 1pm Open Gym for a Clean Session 👌🏼 Turns out elbow speed makes a world of a difference 🌎 5pm Class for the WOD: 2 Rounds of 165# DL, Scaled RMU, 105# Squat Cleans Then my back lit up 💡 so 2 Rounds of 105# DL, Scaled RMU, 105# Squat Cleans Finished the 4th round around 19 minutes and had no desire to start another round of DL’s so stopped there 😬
Drew on March 7, 2018 at 8:23 pm Noon: Bench deload:165×5 Skull crushers:85×5×5 Biceps curls:25×80 Hammer curls:35×60 Preacher curls: 20×100 6pm: WOD Rxd 4+4
WOD with
185# DL
Scaled MU
95# Squat Cleans
3+13
hero WOD – JOHNSON: 3 Rounds – 155# DL (that’s the weight on the whiteboard), Assisted MUs with Rings, and 105# Cleans
“1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.”
It was 165 on the board 🙁
Faaack! I looked at it the board wrong! I saw Men 245DL and 165 clean and Women 155DL And 105 clean!! 🤦🏻♀️😫🙄
#duh #6amproblems
Hero WOD – “Johnson”:
225# DL
Scaled MU’s
135# Cleans
3+6
Semper Fi Lt. Johnson
1st 930 class maybe ever… Nice group of people 🙂
JOHNSON WOD 3+12 RX
MU’s added up quickly. Sets of 4/3 or 2’s
Hero WOD “Johnson”: 4 Rounds
125lbs DL
Scaled MU’s
75lbs Cleans
These twenty minutes went by quicker than most twenty minute WODs!
Hotel WOD (post 🍺,🍺,🍹)
4 rounds
30 lunges
20KBS
10 burpees
Time:9:41
And that was plenty..
Johnson. 3 + 4
135 cleans and 225 DL. Scaled muscle ups.
1pm Open Gym for a Clean Session 👌🏼 Turns out elbow speed makes a world of a difference 🌎
5pm Class for the WOD:
2 Rounds of 165# DL, Scaled RMU, 105# Squat Cleans
Then my back lit up 💡 so
2 Rounds of 105# DL, Scaled RMU, 105# Squat Cleans
Finished the 4th round around 19 minutes and had no desire to start another round of DL’s so stopped there 😬
Noon:
Bench deload:165×5
Skull crushers:85×5×5
Biceps curls:25×80
Hammer curls:35×60
Preacher curls: 20×100
6pm: WOD Rxd 4+4
WOD: 3+ 23 w/RX weights and scaled MU’s
Johnson: 3rx.
WOD: 3+9 w/ rx weights + banded strict MU
4 Rounds and now and off day.
Love Hero WODS