Hey guys, I’ll be away until Tuesday, so if you need to cancel a class, please post it in the comments here for the time being. The trainer of the class will try their best to remove you from the class.
You can still log in to ZenPlanner and cancel your classes up to 2 hours before class time. Kevin is referring to any unexpected changes to your schedule within those two hours.
Wu x 2
Strength. OHS
5 @ 35 45 45 55 55
Working on technique, still cannot find thevseeet spot but it is feeling closer all The time. Thanks for the feedback this morning.
Cleans at 120 3per round
Push ups 12 per round
Time. 6:31
Very demanding but fun class.
Firs Practice attempts at some HSPUs after class. I want to work on these and fit them into a WOD at some point. Thanks for the help with this.
In hindsight, could have handled a little heavier with the cleans. Pushups got really tough, but, just glad I was able to do them in the WOD. Have only just recently started doing them in the warm-up again due to arm/shoulder issues (but on the toes is not an option yet — soon)
7 rounds of
3 cleans (@ 85% of 1RM)= 100#
12 pushups
T:6:25
Cashout: Some shoulder stretching, rings dips (2X5) and some T2B (2X10)
Man, that PR would have been nice on my 6 month anniversary of starting Crossfit but the WOD made up for it! Cleans felt really great tonight and loved this WOD!!!!
Hey guys, I’ll be away until Tuesday, so if you need to cancel a class, please post it in the comments here for the time being. The trainer of the class will try their best to remove you from the class.
Take care and have fun!
You can still log in to ZenPlanner and cancel your classes up to 2 hours before class time. Kevin is referring to any unexpected changes to your schedule within those two hours.
WU x 2
Strength
OHS 5′s
55-60-65-70-75
WOD
7 rounds
3 Cleans 80 lbs.
12 Push ups (knee)
Time= 6:06
Safe Trip Kevin & Jo!!! enjoy that beautiful country full of beautiful people :0!!!
WU x 2
Strength – Push Jerk x 1
95,115,125,135,145,155
WOD : 7 rounds 15 min cap
3 Cleans 125# (should have used 135#)
scale – 12 Push ups
Time= 5:52
WU x 2
Strength – Push Jerk x 1
50,55,60,70,75 (have to land on my heels and not to wide)
Thanks Marc for the tips
WOD : 7 rounds 15 min cap
3 Cleans 60#
scale – 12 Push ups (6 plank, 6 Knees every round)
Time= 6:15
WUx2
Backsquats to 175 only (warm up)
WOD (modified)
7 rounds
3 Backsquats 175# (I will avoid all grip exercise for a while)
4 HSPU
Time: 5:54
Hey… I need to cancel tonights class. Can’t breathe out of my nose so didn’t think it would be the best idea!! Thanks…
5 30 class
Sheri Shee
done
I think you can unregister up until a couple hours before the class.. is that right?
WU x 2
Strength – push press x 5
95,115,125,135,145
WOD : 7 rounds 15 min cap
3 Cleans 105#
scale – 12 push ups
Time= 7:50
Mobility
WU x 2
Deadlift x 5
135 – 185 – 225 – 275 – 300×3
7 Rounds of:
3 Cleans (135#)
12 Pushups
8:48
WU x 2
Strength – Shoulder Press x 3
80 85 90 100 120 (completed 1 rep@120 then failed) Shoulders a little tired from the last couple of wods
WOD : 7 rounds 15 min cap
3 Cleans 135#
4 HSPU scaled to – 12 Push ups
Time= 7:39
Woohoo, finally able to do Toes to Bar Kipping. Oh its soo much faster. Thanks Mark.
Wu x 2
Strength. OHS
5 @ 35 45 45 55 55
Working on technique, still cannot find thevseeet spot but it is feeling closer all The time. Thanks for the feedback this morning.
Cleans at 120 3per round
Push ups 12 per round
Time. 6:31
Very demanding but fun class.
Firs Practice attempts at some HSPUs after class. I want to work on these and fit them into a WOD at some point. Thanks for the help with this.
Wu X2
Strength Push Press X 1
95-105-120-135-150 (PR of 5)
Wod
WOD : 7 rounds 15 min cap
3 Cleans 105#
4 HSPU kipping w/ 25# plate and abmat
Time 5:40
Mobility
WU x2
Strength- Back Squat
75-85-95-105-115-125
WOD : 7 rounds
3 Cleans 75#
12 push ups
Time: 6:11
Felt the burn in my shoulders bigtime
!!
WU x 2
Strength: OHS 1 rep max
45-50-60-65-70-75 (5# PR)
WOD:
7 Rounds
3 Cleans 60#
12 Pushups (Toes)
Time: 7:59
awesome job Cheyenne!
pushup from toes?!?! Good for you!
Awesome JOb Cheyenne..Sad I missed it
She did them on her knees this morning, made a mistake when she posted. It is important to note however, that she CAN do them from her toes!
Oh my goodness….Thanks for all the supportive comments, UMMMM, pushups were from my toes
So happy for you Cheyenne – great job
WU x 2
50 Burpees
Strength: OHS x 5
45-55-65-70-75
WOD:
7 Rounds of:
3 Cleans (115#)
12 Pushups
Time: 7:24
WU x 2
Squat cleans x 5 35-45-55-65 (too tired or lazy? to do my last set)
WOD
7 rounds
3 Cleans 70 lbs.
12 Push ups (knees)
Time= 5:40
Can’t wait to do plank push ups in a wod!
CFWU x 2
Strength – Overhead Squats
80-90-95-115(1)-105
WOD – 7 Rounds of
3 Cleans 155#
12 Pushups
I really got into this on and didn’t stop until 8 Rounds, 8:21. Read the board…
Nice job Jamie! That’s great determination!
CFWU x 2
Strength – Deadlifts x1
225-245-280-315-350(pr by 15lbs)
WOD – 7 Rounds of
3 Cleans 155#
12 Pushups
Time 9:06
Great job Tim! Nice PR!
Nice PR Tim!
WU x 2
Back squat 3′s
110-125-135-145-155
WOD
7 rounds
3 Cleans 95 lbs.
12 Push ups (toes)
Time = 9:36
Push ups were killer, shoulder not that interested in helping out tonight!! Great work everyone.
Like I said today Heather….your push ups are very pretty!!
WUX2
Strength: Cleans
(x 3) 65 – 70 – 75 – 80 – 85
WOD: 7 rounds
3 cleans @ 70#
12 Pushups (knees)
Time: 6:47
In hindsight, could have handled a little heavier with the cleans. Pushups got really tough, but, just glad I was able to do them in the WOD. Have only just recently started doing them in the warm-up again due to arm/shoulder issues (but on the toes is not an option yet — soon)
Great job Tracy!
Shoulder Press x 5 (Deload) 40-40-40-40-40
7 rounds of:
3 Power Cleans (85#)
4 HSPU (45# + 10# plates)
4:45
Holy speedy!!!
Mucho rapido!
WUX2
Strength: OHS x1
45-50-55-60-65-70 PR!
WOD: 7 rounds
3 cleans @ 70#
12 Pushups (knees)
Time: 6:24
After the fact…I probably should have gone a little heavier.
Thanks Heather W!! Great seeing you in the pm.
WU X 1
Strenght: OHS x 5
55-75-95
working with technique not heavy tonight
Wod: 7 rounds
3 cleans @ 135#
4 HSPU (45# plate)
Time: 5:20
I’m feeling worn out, needing a rest day soon
CFWU x 2
Strength – Deadlifts x1
135×10-225×5-245-275-295-335 PR by 10
WOD – 7 Rounds of
3 Cleans 185
4 HSPU (#25 plus an mat)
Time 5:41
Great WOD, really liked it..
Great job Jeff!
Greta job with the heavy Clean and Deadlift PR
You’re on fire man!
Awesome Deadlift PR and nice work on the WOD
WU x 2
Strength
push press x 5 105-115-125-145-165 (5# PR for reps)
WOD
7 rounds
3 Cleans 135#
12 Push ups
Time= 6:26
WU X 2
Strength X 1
Push Press
45-50-55-65-75-85 PR
WOD
7 rounds of
3 cleans (55)
12 pushups (Knees)
Time 6:34
WU
Strength: Cleans
95-105-115-125-135
Practiced HSPU’S and did 4 kipping HSPU’s in a row with 25 lb plate and ab mat.
Practiced kipping toes to bar and got 8 in a row.
Great doing strength with you Sonia.
WOD: 7 rounds @ 125 lbs for my cleans and 45 lb plate and ab mat for HSPU’s. Need to work on locking out at top for my HSPU’s.
Time: 5: 48
Last time my time was 8: 10 and I used 105 lb for my weight and push ups instead of HSPU’s.
Superb job Corinna! Great work on kipping them HSPU and T2B!
Great progress Corinna!
Awesome Progress Corinna!!!!!! Man you so deserve it!!
WUx2
Squat to 290#
Jerk 5RM: 115-125-135-145 (stopped here, wrist not 100% yet)
WOD @ 165#. HSPU w/ 45#plate = 4:56 (Was hoping for under 5m, mission accomplished)
Nice job under 5 Mario!
Havent seen Andrew’s post yet, but man good job on destroying that WOD!
Awesome Job AJ Gallant! Unbelieveable – you musta been flying my man!
OHS 5x
45-50-55-60-65
WOD 7x
3 cleans (85#)
12 knee pushups
Time 6:04
Great job 630 crew. I agree with you Amanda, I like this one. Was looking at the board and saw Andrew’s time: 3:33!! WTF!! AND he did it as rx’d!! WOW
WU x 2
Strenght: Shoulder Press X5
75-80-85-90-95(3)
7 rounds of
3 cleans (@ 85% of 1RM)= 100#
12 pushups
T:6:25
Cashout: Some shoulder stretching, rings dips (2X5) and some T2B (2X10)
Man, that PR would have been nice on my 6 month anniversary of starting Crossfit but the WOD made up for it! Cleans felt really great tonight and loved this WOD!!!!
This is how I felt after today’s workout: http://i.imgur.com/Q3jCv.jpg
WUx2
Strength – Shoulder Press X1
95-105-115-125(f)-125-130(f)
Practice some MU progression. Transition. transition, transition.The missing element.
WOD:(scaled)
7 rounds of
3 cleans (145#)
12 pushups
Time 7:25
Great job 6:30!
Push Press (x3)
95-100-105-120-135
WOD @ 150# (1RM = 185#) & HSPU
4:25
Monkey Bar Game: 16.9 seconds PR of 1.1 seconds hahaha very fun!
Welcome to the crew Chris!!!
WU x 2
Strength: Push jerk
3 x 80,85,90,105,120
WOD: 7 rounds
3 Cleans #110
4 HSPU
Time: 5:08
First day back from a back injury from last week, Crossfit does work because the recovery time was faster than I thought.
No strength tonight
7 rounds:
3 Cleans (95#)
4 HSPU (kipping with 25# plate)
T = 7:47
Loved this workout!! Love me some heavy cleans!!
WU x 2
Strength
shoulder press x 5 65-75-85-95-110 (5# PR for reps)
WOD
7 rounds
3 Cleans 95#
12 Push ups
Time= 4:15
Mobility
WU x2
Strength- Back Squat x 5
155-165-185-210-220
WOD : 7 rounds
3 Cleans 75% of max 1 rep = 145 lbs
4 HSPU with 25 lb plate
Time: 6:39
Liked this WOD a lot. Great job tonight everyone!
Back Squats x 1
105-120-140-160-175(F)-170
WOD: 7 Rounds
3 cleans @ 95#
12 push ups
Time = 7:32
Tried for the 1st time ever HSPU with bands during my warm up. Not as bad as I thought they’d be. Now I gotta start working on these.
WU x 2 (pushups on rings)
No strength – giving back/hip flexor a break
Foam roller is my friend
WOD
7 rounds
3 cleans @ 115# (went light because of back)
12 push ups
Time = 8:45
Cashout – more foam rolling
Strength push jerk
5x
65-75-85-105-115
Wod @ 105
Push ups
Time- 6:54
Shoulder Press 5x
55-60-65-70(4)
WOD 7x
3 cleans (60#)
12 knee pushups
Time 6:57
WU x 2
Strength: Push Press x 3
100-115-125-135-145-115 (worked on form)
Games WOD:
7 Rounds of 3 Cleans / 4 HSPU (12 pushups)
Switched to knees for last 3 rounds.
Time: 10:02
Cleans felt great, push-ups really wrecked me (more than usual). Discouraged but glad I finished.
Did this on Saturday, January 28th…
WOD(160#) —> 3:57