Skill of the Week – Snatch Balance
Run 800m
28 Kettlebell Swings (70/53#)
28 Strict Pullups
28 Clean and Jerks (135/95#)
28 Strict Pullups
Run 800m
Rob with his son Marc
Jag 28
Categories: WOD's
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U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Thanks for posting
Mobility
300m run
WU x 1
Strength: Clean & Jerk
5x 95-115-125-135-105
WOD “Jag 28″
Run 800m (scale 400m)
28 Kettlebell Swings (53#)
28 Strict Pullups (scale with med band)
28 Clean and Jerks (105#)
28 Strict Pullups (scale with med. band)
Run 400m
Time: 21:33
Nice work Andy!
Mobility
300m run
WU x 1
Strength: Clean & Jerk x 5
95-115-125-135-140×1
WOD “Jag 28″
scale 400m Run
28 Kettlebell Swings (50#)
28 Strict Pull ups
28 Clean and Jerks (105#)
28 Strict Pull ups
scale 400m Run
Time: 21:35
Great work Monsieur Gilles!
Mobility
300m run
WU x 1
Strength: Clean & Jerk x 3
15, 35, 45, 50, 55, 60×2
WOD “Jag 28″
scale 400m Run
28 KBS (25#)
28 Strict Pull ups (green & small purple band)
28 Clean and Jerks (50#)
28 Strict Pull ups (green & small purple band)
scale 400m Run
Time: 17:03
Good work as always Rachel!
Strength clean and jerk 5x
55-65-70-75
WOD Jag 28
800 m run
28 KBS @ 35#
28 strict PUs w/ med purple band
28 C&Js @ 65#
28 strict PUs w/ med purple band
800 m run
Time= 23:38
Tough one. Thanks for the push on the last run Trent!
If you would have picked up a little bit a speed on the last streach, I would have lost heart and never would have cought you. Nice run for sure, great job!
Nice work Maria! This one looks tough.
Way to go Maria!
Clean and jerks x1
135-155-175-195-215-225-235 (PR for squat clean – felt really good)
Jag28 Rx’d
21:32
Great work on the C&J PR!
Nice sprint at the end, excellent time coach.
Awesome PR on the Clean and Jerks! That is also a pretty crazy time on the WOD!
Congrats on the squat clean PR! That’s HEAVY! You would think that would slow you down a little on the WOD….but NOPE! LOL! Well done.
Thanks!
Crazy fast time Kevin!
Clean & Jerk x1
65 85 105 115 125 130 (match PR) 135 F – pushed out front. It’s getting closer though. I’ve been at 130 for a LONG time.
Jag 14 (scaled to half reps but kept movements Rx’d at 50# KBS, strict PU and 95# C&J)
13:25
Nice job on the WOD. That is a heavy weight for KBS! Way to go!
Nice time Joanna!
Wod jag 28
800 m run
53# kbs
Strict pull ups
115 C&J
Strict pull ups
800 m run
Time 22:45
Nice work Darsey
Nice time bud. Those pull-ups were brutal!
Thx guys. It was tough. One or two pull ups at a time was all I could manage
’bout the same. They were brutal.
Good work Darsey!
300m run
WU x 1
Strength: Clean & Jerk
2x 95-115-135
Wod jag 28
800 m run
53# kbs
Strict pull ups
115 C&J
Strict pull ups
800 m run
Time 23:36
Rough Monday morning. Biggest thing was I forgot to grab my good shoes, tried the 300m jog with them and said “Nope, not happening” went home and grabed them, but missed most of the strength. Happy I did, made for a nice workout.
Haha! Glad you had enough time to go grab your “good” shoes
Great work on the WOD.
Nice job Trent!
Nice work Trent!
Warmup
Shoulder press (5) 45-50-55-60-65(4).
Jag 28
800 m run
28 KBS @ 35#
28 strict PUs w/ med purple band
28 C&Js @ 65#
28 strict PUs w/ med purple band
800 m run
Time – 23:20
I was not feeling it today. Not my best day at the gym. Took too many breaks. Blaaah
That’s a great time! Strict pullips are so tough!
The strict pullups have me a little worried (even with a band). They are tough. You did GREAT Gillyon. 23-ish minutes is awesome!!
Good work Gillyon!
warm up as posted
strength, push press
5 @ 95, 115, 115, 120, 120
kept it light this morning
Jag 28
800 metre run
28 kbs a 53 lbs
28 strict pull ups (no band)
28 clean and jerks at 95 lbs
28 strick pull ups (with purple band)
800 metre run
25:45
really struggled this morning, thought it may be a “did not finish”. first time in the gym in 10 days and i felt every bit of it. glad there was enough on the tank to finish. Note to myself “don’t take time off from the gym you are too old to make a comback”.
That’s what keeps me there – at this age big chunks of time away are a thing of the past
Ha ha! Nice work Tom. I think this one sneaks up on you really quick. It looks like a shoulder blaster. Getting through the second round of strict pullups is going to be tough both physically and mentally, I’m sure.
You will be back to yourself in no time Tom!
How does 2×28 straight pull-ups feel?
Slow
Great pic Marc and Rob.. Seems by the blurring that Marc is moving much faster than dad is? Maybe just the camera angle!! Lol
Thanks Jeff. No he was faster — beat me by 7 minutes on this wod! Keeps me humble.
Mobility
300m run
WU x 1
Strength Clean and Jerks 5 x 40-45-50-55-60
WOD “Jag 28″
- 800m run
- 28 KBS at 30lbs
- 28 Strict pullups (with red band)
- 28 Clean and Jerks at 50lbs
- 28 Strict pullups (with red band)
- 800m run
Time : 19:50
This was a good one ! It was my first workout with the 30lbs KB. The first round of pullups was ok but the second round, after the clean and jerks… outch !!! Good job everybody
Bienvenue à Crossfit Moncton Josianne et Jean-Sébastien 
Great time, Chicka!
Aww thanks Gill
You did to for a “bad day” hehe Clean and Jerks at 65.. woahhh !!
Too*
WOW! You flew through that one! Nice time Chantal
Thanks Lora !! At what time do you go to CF ? I don’t see you anymore since I started going in the morning. With school starting back next week (for teachers), I’ll probably see you again soon
Chantal, I am usually there at 5:30 or 6:30 in the evening. Look forward to seeing you again.
Thanks for the welcome! Guess I’m gonna post my results too, lol
WOD “Jag 28″
- 800m run
- 28 KBS at 40lbs
- 28 Strict pullups
- 28 Clean and Jerks at 85lbs
- 28 Strict pullups
- 800m run
Time : 22:35
Felt pretty good! Pretty hard but fun!
Nice score!!!
Great meeting you last week.
Super bon travail JS
Welcome J-S! Great job on the wod and on posting your results!
Very nice time! Great work!
Great to see you posting!
Welcome J-S. Look forward to meeting you. Nice work on the WOD today.
Fast!
Mobility
300m run
WU x 1
Shoulder Press: 5×15-20-25-30-35
WOD: Jag 14 (half reps, distance, etc.) w/KBS @15#, ring rows, and 35# for C&J.
Time – 14:22
35# = 70%
Mobility
300m run
WU X 1
Glut Ham Developer Horizontals 4 sets of 5
WOD
Jag 14
400 m run
14 KBS (25)
14 ring rows
14 deadlifts(90)
14 ring rows
400 m run
Time 11:55
You did a great job!
WOD – 19:22
Scaled:
800m run
28 Russian KBS #50
28 Ring rows
28 Power cleans #110
28 Ring rows
800m run
Nice job Ron. Hope the shoulder is improving!
Nice work Ron!
Mobility
300m run
Wux1
Strength. Clean and jerk
95 95 100 105
“Jag 28″
Run 800m
28 kbs 53lbs
28 strict pull ups
28 clean and jerks 95lbs
28 strict Pullups
Run 800m
In 28:25
Rob Brydges
Nice work Rob
Great time.
How was your drive home with the cardboard box Rob?
Mob / 300m run / WU x 1
Strength:
(Squat) Clean & (Split) Jerk x 3
95 -115 – 135 – 145 – 155 (2U…2 “uglies”) – 155(1)
“Jag 28″
Run 800m
-28 KBS @ 53#
–28 Strict Pull-Ups
—28 Clean & Jerks @ 115#
–28 Strict Pull-Ups
Run 800m
26:42
Well done, Blake. Some nice weight going up on your C&J in strength practice. Fast time on the WOD too.
Well done indeed Blake. How are the hands?
Healing pretty good. I wore gloves which were a little awkward but added some needed protection.
300m run
Wu X 1
Deadlift x 5 @ 160-175-190-205-230#
Jag28
800m
28kbs 50#
28 strict Pull up (purple band)
28 Clean/jerk @ 115#
28 strict Pull up (purple band)
800m
Time 27:33
Love what these hero’s have done for us but their workouts make me feel like i’m going backwards:)
But you’ve never done these before?! Do it again in 2-3 months and see the progress.
The hero WODs give us ALL a run for our money. Its fun when they come around again, so you can see the progress you’ve made….and trust me…YOU WILL!
300m run
WU x1
C+J practice
3×75, 3×85, 2×95, 1×105, 1×115, 1×125(split jerk), 1×130 (split-ish clean, split jerk)
WOD Jag 28
Run 800 m – Scale to 400m
28 KBS (35#)
28 strict pullups (black)
28 C+J (90#)
28 strict pullups
Run 800m – scale 400m
Time: 29:51
Mobility class!
Nice C&J’s there Miss Chantal. That’s a lot of weight you’re throwing around. Congrats on the sub 30:00 finish on the WOD too
Nice work Chantal!
Heavy indeed Chantal and good work!
Nice photo Rob!
Mobility
300m run
Wux1
Strength. Clean and jerk (5)
95 115 125 135 95(8) Still need to work on technique
“Jag 28″
Run 800m
28 kbs 53lbs
28 strict pull ups
28 clean and jerks 115#
28 strict Pullups
Run 800m
Time 25:04
:
Nice time Rob! Snuck by me again!
Great work!
This time. It was close though. Next time we’ll have to catch Darsey and Trent.
Like those biceps buddy…smiles..
Rob you are a hard worker and a great Dad….looking good in the pic.
Mobility
300m run
Wux1
Strength. Clean and jerk
5x 35 – 50 – 60
“Jag 14″
Run 800m
14 kbs 25lbs
14 strict pull ups (green band)
14 clean and jerks 60lbs
14 strict Pullups (green band)
Run 800m
Time : 15:25
Went easy on my body today… knees and ankles were sore from frisbee this weekend and I have a tourney coming up. A good workout none the less! I really enjoy clean and jerks! Getting very comfortable with the technique
Your Clean and Jerk’s looked solid tonight Val!
Mobility
300m run
WU x 1
Strength: Clean & Jerk x 5
105-115-125-135-145
WOD “Jag 28″
800m Run
28 Kettlebell Swings (70#)
28 Strict Pull ups
28 Clean and Jerks (115#)
28 Strict Pull ups
800m Run
Time: 26:11
Great time on this one Jack.. your first 800m run was sub 3min, freaking awesome, although we are going to have to get you to pee in a cup now, just to be sure! lol.. great job
I surprise myself sometimes. It is just my competetiveness. I seem to be only as fast as the person in front of me.
The pee would be paleo pee. Lol
Awesome job tonight using the big boy weight on the KBS and great job on the WOD.
Nice job on the WOD Jack! You were FLYING on those runs!
You are looking great Jack! Paleo is doing you well! Nice work on the WOD tonight, you were working your butt off to do the strict pullups!
- Mobility Class
- WU, 400m jog
WOD: 3 rounds
- Run 800m
- 7x Wall Ball Shots 28#
Time = 15:15
5h45 was full, not the kind of WOD you can sneak into, plus the 70# KBs were taken, so I just did my own thing on the sideline. Running felt good cardio-wise and that 28# sucker is getting a bit easier to throw.
Good job everyone, great efforts all around!
Mobility class!
Mobility
300m run
wux1
Wod “jag 28″
Run 800m
28 kbs @30
28 strick pull ups (red band)
28 clean and jerk @45
28 strick pull ups (red band)
800m run
Time : 22:28
It was a good one!! Great job 5:30 class!
You are doing great Steph!
MOB
Run 300m
WU x 1 (with T2B and snatch balance practice)
Strength: CLean & Jerk 5′s
45-75-85-95-100
Jag 28
Run 800m
28 KBS
28 Strict pull ups (Blue band)
28 C&J 95# or 70% -> 85#
28 strict pull ups
Run 800 m
Time 28:56
MOB Class – great shoulder and hamstring stretches tonight!
Great job Heather! Nice work on your C&J’s in the strength practice
Way to go Heather!
Note to self – go a little heavier on the kbs mext time.
Mob
Run 300m
WU x 1
Cleans & Jerks 3′s
55-65-75-85-95-100(1)
WOD
Jag 28
Run 800m
28 KBS (40lbs)
28 Strict PU (green band)
28 C&J (80 lbs)
28 Strict PU (green band)
Run 800m
Time: 25:32
Wow what a WOD, good job everyone
Christine I tried to kee up with you but it was impossible!! you did awesome, you made me push harder
!!!
You did awesome too!!!
Great job Elba!!! You did awesome! Your running looked really strong tonight.
Nice job Elba! Heavy kb and c&js!
Elba the machine!
mob class
300m run
WU x 1
Strength: Clean & Jerk
5x 95-115-135
WOD “Jag 28″
Run 800m
28 Kettlebell Swings (53#)
28 Strict Pullups
28 Clean and Jerks (115#)
28 Strict Pullups
Run 800m
Time: DNF under 30 min time cap my time was 31:00
Thanks everyone for the push at the end. strict pullups were broken in singles for the most part and had to take a few breaks on the last 800m run
Impressive tonight Frank!
You were giving your all man, good job.
Great work tonight Frankie!!! Way to keep pushing!
WOD@ RX
DNF: 30:25
Thanks so much for running the last 800m run with me Marie! You are the best and great job on the WOD by the way!
I think next time this WOD comes around I should be able to finish this under the 30 minute time cap…smiles..
Way to go Corinna! I didn’t dare try this one Rx. You will get it sub 30:00 next time for sure!!!
There is no doubt you will be sub 30 min next time! Great work out there Corinna, you left everything you had on that pull up bar!!! Thanks for pushing me!
300 M run
WU x 1
Clean & Jerks X 3: 65-75-85-95-100
Jag 28
Run 800 m
28 KBS @ 35#
28 strict PU – purple band
28 C & J @ 70#
28 strict PU – Purple band
800 m run
Time = 25:37
C & J’s tougher than I expected. They really gassed me. Last round of PU’s was tough. Except for first 4 or 5, the rest were pretty much one at at time.
Welcome to the 6 a.m. crew Samuel!
Nice work on the WOD, Heidi! You were putting up some big numbers on your C&J’s in strength practice too. Well done.
Nice job Heidi! Hopefully we will see you again soon!
Mobility
300m run
WU x 1
Strength: Clean & Jerk
35 X 55 focused on form
WOD “Jag 28″
Run 800m (scale 400m)
28 Kettlebell Swings (35#)
28 Strict Pullups (band)
28 Clean and Jerks (55#)
28 Strict Pullups (band)
Run 800m
Time: 16:21
First wod using the 35# KB.. scaled the first run to 400m as I wasn’t sure how my shins were going to hold up today.. had lots of time for the last run so I did the full loop (800m)
Hope the shins feel better soon Miss Sarah. Fast time on the WOD.
Way to go Sarah!
300 M run
WU x 1
Clean & Jerks with my jerk buddy Frankie X 3: 95-115-135-145
Jag 28
Run 800 m
28 KBS @ 53#
28 strict PU
28 C & J @ 105#
28 strict PU
800 m run
Time = 28:34
Happy to get under 30 min. on this tough WOD, the C & J just about killed me, couldn’t catch my breath. Nice work 5:45 crew.
Way to go Marcel! Those C&J’s got REALLY heavy, REALLY fast!
Nice work tonight Marcel!
Mobility
300m run
WUx1
WOD:
800m run
28 KBS #35
28 strict pull ups with medium beige band
28 C&J #65
28 strict pull ups with medium beige band
800m run
Time: 24:07
Nice time! Great job, Christine
great job on this one Christine, too bad your hubby is cherry picking his Wods now he would have like this one! lol
Way to go Christine! You’re turning into a machine.
That a girl Christine!
By the way Christine, I tried on the lulu shorts when I got home and they fit better than the pair I had on tonight so I think I will keep them. I hope you are not too disappointed!
Started late
Mobility
WU x 1
No strength
WOD “Jag 28″
800m run
28 KBS @50#
28 strict pullups (med purple band)
28 C&J @95#
28 strict pullups (med purple band)
800 m run
Time = 27:40
Pull ups were slow. Did them mostly all with underhand grip. My forearms got blasted! C&J’s and KBS felt great. Fun, sweaty workout
Great work 5:45 crew!
Nice work Lora.
nice work Lora, you just picked away at this without any long breaks, great job and great time! next time Rx for you!
Great work Lora!
Atta girl! Way to work hard at er’!
mob
300m run
1 x WU
strength clean and jerk
95-115-125-135-145-155 (just form work)
WOD Rx
. on a good note the strict pullups were the highlight for me, they were one at a time but didn’t really struggle with them like I thought I was going to.. 
i’m a bit disappointed cause I had something left in the tank at the end, should have shortened the breaks I took between the clean and jerks, I”ll know for next time!
25:03
Great job 6:45 crew, and thanks again Lance for running the last little bit with me, its starting to become a habit! lol
Great job as Rx. Your clean and jerks looked really good….and you made the pullups look way to easy. You should have to do weighted ones next time….just sayin’. LOL!
Really good for Rx. Good job
Nice work Jeff. Your pullups were brilliant!
Nice job Jeff. That’s a tough Rx for sure!
Mobility
300m run
WUx1
Jag 28
run 800m
28 KBS #70
28 Strict pull ups (Large yellow band)
28 Clean and Jerks 135
28 Strict pull ups (Large yellow band)
run 800m
Time: 22:32
nice work tonight Lance, and buddy like I said you are ready to start dropping that band size down, you killed those pullups tonight! awesome job on the KBS, and the clean and jerk too!!
Nice work tonight Lance!
Mobility
300m run
WUx1
Strength – Hang Power Cleans and Jerks x5
45-70-80-90-95
WOD
Jag 28
run 800m
28 KBS #35 (Russian KBS)
28 Strict pull ups
28 Hang Clean and Jerks 95
28 Strict pull ups
run 800m
Time: 21:42
Wrist seems alot better and back slowly getting better.
Great job 6:45 crew!
WUx1
run 300m
Sholder Press 5@ 45-50-55-55
Jag14
run 400m
14 KBS #35
14 Strict pull ups with blue and xs band
14 Hang Clean and Jerks 65
14 Strict pull ups
run 400m
Time: 13:55
Good job everyone!
Mob
300M run
WU X2
Strength clean and jerks x3
55-60-65-70
“Jag 28″
400M Run
28 Kbs 25#
28 ring rows
28 clean and jerks 60#
28 ring row
400M run
Time: 16:11