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.
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!!!!
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
You were soooo fast this morning!
Impressive work on the WOD Jo!
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
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.
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!
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.
Was so nice to see you this morning Raychell!
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
WU x 2
not quite enough BAM in the hips)
Strength 1 Rep Max
Cleans
65-70-75-80 *85 almost (I like that word instead of Failed
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
More BAM in the hips next time.
BAM!
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!
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
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
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!
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
Back Squat – 55×5, 65×5, 70×5, 80×5, 90×9 (amrap)
“Detox” @ 50# – 6 rounds + 10 Thrusters
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
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!
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!!
Told you you’d be fine with 65# :). Great job girl!
OH YEAH! As RX!!!! Awesome work Elba!
Tu es una chica muy fuerte!
Knew you could do it Elba – great job!!
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
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
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
It felt heavy cause it was…Holly crap Lora!
you killed this!
Holy Crap, great job Lora!
Great job Lora.. Inspiring effort on this WOD.. Proud of you
Holly shit Lora!! WOW
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!
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!
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
Squat Cleans – 1RM
115-135-155-175-195–200(PR by 5#)
“Detox” (Rx’d) —> 7 Rounds + 7 Thrusters
…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!
it feels like I have daggers in my quads lol
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!
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??”
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!
Too funny Blake!
Nice PR Blake! It looked great!
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