Detox

AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Ang is sweating it out

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45 Comments on “Detox”

  1. Jo
    December 28, 2011 at 8:28 am #

    WU 1×2
    Clean & Jerk x1
    70 85 100 110 120 125 (Match PR but felt quite easy)

    AMRAP 20 mins
    5 Power Clean #65
    10 Thrusters #65
    15 Bar hops

    10 Rounds + 7 Thrusters

    Like

    • cheyenne
      December 28, 2011 at 3:38 pm #

      You were soooo fast this morning!

      Like

    • Marcel
      December 28, 2011 at 7:34 pm #

      Impressive work on the WOD Jo!

      Like

  2. Maria
    December 28, 2011 at 8:44 am #

    WU x 2
    Shoulder Press x 5
    40-45-50-55-60

    AMRAP 20 min
    5 Power Clean 55#
    10 Thrusters 55#
    15 Bar Hops

    8 Rounds

    Like

  3. December 28, 2011 at 8:45 am #

    WU x 1
    Push Press x 3
    65 – 85 – 95 – 105 – 115

    AMRAP 20 mins
    5 Power Cleans 65# (unbroken)
    10 Thrusters 65# (unbroken)
    15 Bar hops

    9 Rounds exact. Went about 20secs past timer to finish my round.

    Like

  4. Amanda
    December 28, 2011 at 9:34 am #

    WU x2

    Strength: cleans
    3x 65-70-75-95-95(2)

    AMRAP 20 min
    5 Power Clean (65#)
    10 Thrusters (65#)
    15 Bar Hops

    = 6 rounds + 1 clean

    Good one!

    Like

  5. Raychell
    December 28, 2011 at 9:50 am #

    WU x 2
    Strength – Deadlifts(5′s) (sumo deadlifts)
    95-105-115-125-130
    WOD
    AMRAP in 20 minutes
    5 dumbbell cleans #20
    10 dumbbell thrusters #20
    15 step ups( black box)
    4 rounds + 5 cleans
    I found the thrusters and the constant heartburn most challenging today. Awesome job 6 am class! Thanks for the encouragement Pat.

    Like

    • cheyenne
      December 28, 2011 at 3:39 pm #

      Was so nice to see you this morning Raychell!

      Like

  6. Heather (Mum)
    December 28, 2011 at 9:57 am #

    WU X 1
    Strength X 5
    Shoulder Press
    35-35-40-50
    WOD
    AMRAP in 20 min.
    5 Power Cleans 40 lb.
    10 thrusters
    15 Bar Hops
    5 rounds

    Like

  7. cheyenne
    December 28, 2011 at 3:42 pm #

    WU x 2
    Strength 1 Rep Max
    Cleans
    65-70-75-80 *85 almost (I like that word instead of Failed ;) not quite enough BAM in the hips)

    AMRAP in 20min
    5 Power Clean 55#
    10 Thrusters 55#
    15 Bar Hops (bar and 2.5 plates)
    5 brutal detoxifying rounds plus 6 bar hops

    Like

    • December 28, 2011 at 5:26 pm #

      More BAM in the hips next time.

      Like

      • Jane
        December 28, 2011 at 5:46 pm #

        BAM!

        Like

  8. Martine
    December 28, 2011 at 4:49 pm #

    Front squats 5x
    45-70-80-90-95(3)-95(3)

    “Detox”
    Started with 65# but drop to 55# after the second round

    Total: 7 rounds

    Great job everybody!

    Like

  9. Darsey
    December 28, 2011 at 4:54 pm #

    Wu x2
    Strength push press(5s)
    75-85-95-105-115
    Wod:
    AMRAP in 20 min
    5 power cleans 85#
    10 thrusters
    15 bar hops
    8 rds 2 thrusters

    Like

  10. Michelle
    December 28, 2011 at 5:19 pm #

    WU x 2
    Deadlift x3 105-115-125-135-145

    AMRAP 20 min
    5 Power Clean 45#
    10 Thrusters 45#
    15 Bar Hops

    8 Rounds + 4 Thrusters

    Like

  11. Mario
    December 28, 2011 at 5:30 pm #

    Mob, WU “B” x2

    Lower Back stretches

    WOD “Detox” scaled – AMRAP 20 mins
    - 5 Power Clean 85#
    - 10 Push Press 85#
    - 15 Bar Hops
    SCORE = 7 rds + 2 PCs

    Good job everyone! Wow, tons of people I’ve never met at the gym before! That’s great!

    Like

  12. Guy
    December 28, 2011 at 5:40 pm #

    CFWU x 2

    Deadlifts x 5 185-205-225-260-290

    WOD: “Detox” Rx’d @ 95#

    5 Power Clean
    10 Thrusters
    15 Bar Hops

    5 Rounds + 5 Power Clean

    Like

  13. Jane
    December 28, 2011 at 5:48 pm #

    Back Squat – 55×5, 65×5, 70×5, 80×5, 90×9 (amrap)

    “Detox” @ 50# – 6 rounds + 10 Thrusters

    Like

  14. Leesa
    December 28, 2011 at 6:01 pm #

    WU x 2
    Strength 1 Rep Max
    Cleans
    65-70-75-80-85(f)Then Patrick said not enough “BAM” in the hips tried it again then got 85# PR AMRAP in 20min

    Wod-Detox
    5 Power Clean 40#
    10 Thrusters 40#
    15 Bar Hops

    Total 5 rounds plus 4 bar hops

    Like

  15. Shawn
    December 28, 2011 at 6:03 pm #

    push pressx10
    85,95,100,105 amrap 95-11

    Wod as Rxd

    8+6 thrusters

    felt a little tired from yesterdays wod, the trip to the brewery last night probably didnt help either. good job everyone!

    Like

  16. December 28, 2011 at 6:19 pm #

    WU x2

    Strength
    Front Squat 1′s
    85-100-110-125(1F)- 125 – 130(1F)

    AMRAP 20 min
    5 Power Clean (65#)
    10 Thrusters (65#)
    15 Bar Hops

    = 5 rounds + 7 thrusters

    I really liked it, My Bar Hops were really slow and hitting my face with the bar(thruster) in 1st round did not help that much LOL!! :)

    Like

    • Martine
      December 28, 2011 at 6:42 pm #

      Told you you’d be fine with 65# :). Great job girl!

      Like

    • Lora
      December 28, 2011 at 7:20 pm #

      OH YEAH! As RX!!!! Awesome work Elba!

      Like

    • Michelle
      December 28, 2011 at 8:59 pm #

      Tu es una chica muy fuerte!

      Like

    • Heather S
      December 28, 2011 at 10:39 pm #

      Knew you could do it Elba – great job!!

      Like

  17. Francis
    December 28, 2011 at 6:56 pm #

    WU x 2
    push jerk x 5
    95-115-135-135-155

    AMRAP 20 mins
    5 Power Clean #85
    10 Thrusters #85
    15 Bar hops

    6 Rounds + 3 Thrusters

    Like

  18. Jeff S
    December 28, 2011 at 7:13 pm #

    WU x 2
    Cleans x 5
    95-115-135-145-155-165
    AMRAP 20 mins
    5 Power Clean #95
    10 Thrusters #95
    15 Bar hops
    8 rounds + 4 bar hops

    Like

  19. Lora
    December 28, 2011 at 7:19 pm #

    WU x 2
    Front squats (x3)
    120-140-160-180-190(1)
    * felt heavy tonight for some reason :-( *

    WOD “Detox”
    AMRAP 20min
    5 Power Cleans 65#
    10 Thrusters 65#
    15 bar hops
    Total = 11 rounds + 3 bar hops

    Cashout – shoulder stretches

    Great job 5:30 crew! Nice to meet you Kat :-)

    Like

    • Marcel
      December 28, 2011 at 7:31 pm #

      It felt heavy cause it was…Holly crap Lora!

      Like

    • Ed K
      December 28, 2011 at 8:03 pm #

      you killed this!

      Like

    • Michelle
      December 28, 2011 at 9:00 pm #

      Holy Crap, great job Lora!

      Like

    • Jeff S
      December 28, 2011 at 9:21 pm #

      Great job Lora.. Inspiring effort on this WOD.. Proud of you

      Like

    • Martine
      December 28, 2011 at 10:28 pm #

      Holly shit Lora!! WOW

      Like

  20. Jamie
    December 28, 2011 at 7:22 pm #

    CFWU x 2

    Strength – Front Squat x 1
    150-170-195-220-250(F)

    WOD – AMRAP in 20 mins
    5 power Cleans 95#
    10 Thrusters
    15 Bar Hops
    8 Rounds and 2 Thrusters

    That was a good one!

    Like

  21. Marcel
    December 28, 2011 at 7:29 pm #

    Wu x2

    Strength Front Squat x 3

    135-145-155-165-175

    Wod:

    AMRAP in 20 min

    5 power cleans 95#
    10 thrusters 95#
    15 bar hops

    6 rds 6 thrusters

    I know this WOD would be tough any day, but after overindulging for the holidays it was painful!

    Like

  22. Ed K
    December 28, 2011 at 7:54 pm #

    Spealler mobility

    50 burpees for no show this morning

    Row 1000 m at a 1:48 500m pace

    Warm up x2

    Strength

    Back Squat 135 – 225 – 245 – 275 – 300 x 1

    Squat clean practice in chucks 1rm (ran outta time)

    135 – 155 – 185 – 205 – 215 (power clean felt super strong)

    WOD as RX

    11 rounds and 5 cleans

    Back is exploding – quads are seizing haha awesome workout

    * Still fighting off head cold

    Like

  23. December 28, 2011 at 8:32 pm #

    Squat Cleans – 1RM
    115-135-155-175-195–200(PR by 5#)

    “Detox” (Rx’d) —> 7 Rounds + 7 Thrusters

    Like

    • December 28, 2011 at 9:32 pm #

      …Ok it’s 3 hours after I finished the WOD and I still feel like I could eat everything in my house! Recovery from this one is taking forever! :P

      Like

      • Ed K
        December 28, 2011 at 10:54 pm #

        it feels like I have daggers in my quads lol

        Like

  24. Corinna
    December 28, 2011 at 8:41 pm #

    WU x 2

    Strength: Dead lift x 10

    145-160-170-180

    WOD @ Rx

    8 rounds

    This WOD just about killed me. I wanted to quit so many times!!! I told Kevin tonight that this was one of the toughest WOD’s that I had ever done! I am sure the last 3 days of holiday festivities added to tonight’s torture!!!!

    Great work tonight Lora. You killed this WOD!

    Like

  25. Blake
    December 28, 2011 at 10:18 pm #

    WU x 2

    Strength: Push jerk x 1
    95-95-115-125-135-145-155 (PR)
    Thanks to Jeff for the great coaching!

    WOD: “Detox”
    AMRAP in 20 min

    5 power cleans 85#
    10 thrusters 85#
    15 bar hops

    7 rounds + 8 bar hops

    Absolutely brutal WOD. They should change the name of this one to
    “How do you like all those Holiday sweets NOW??”

    Like

    • Heather S
      December 28, 2011 at 10:37 pm #

      WU X 2
      Back Squat 5′s
      100-115-130-145-155

      WOD: “Detox” As Rx’d
      AMRAP in 20 min
      5 power cleans 65#
      10 thrusters 65#
      15 bar hops

      7 rounds + 5 thrusters

      So glad that I was able to do this as prescribed but I am a hurtin’ unit tonight!

      Like

      • Heather S
        December 28, 2011 at 10:38 pm #

        Too funny Blake!

        Like

    • December 28, 2011 at 11:41 pm #

      Nice PR Blake! It looked great!

      Like

  26. January 6, 2012 at 3:34 pm #

    WU x2

    Strength Push Press 1′s
    85 100 115 125 140 145

    AMRAP 20 min
    5 Power Clean (80#)
    10 Thrusters (80#)
    15 Bar Hops

    = 7 rounds + 1 thrusters

    Like

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