AMPRAP in 10min
10 Floor Wipers
50 Single Unders
Have you seen these new CrossFit video clips? They describe CrossFit in a very straight forward way. What do you think?
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AMPRAP in 10min
10 Floor Wipers
50 Single Unders
Have you seen these new CrossFit video clips? They describe CrossFit in a very straight forward way. What do you think?
Categories: WOD's
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Mobility
WU x 2
Strength: Push Jerk
5x 95-125-145-160-175
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 115#
50 Single Unders
Score: 6 rounds + 4 floor wipers
Mobility
WU x 2
Strength
Push Jerk
80-85-90-95-100
Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 65lbs
50 Single Unders
Score: 6 rounds + 10 floor wipers
Awesome job on the WOD Elba!
WOD – 6 rounds + 2 singles #60
Shoulder getting better everyday, today was the first time I put weight on it in 3 months.
Thats good to hear Ron!
Glad to hear your shoulder is feeling better, Ron. Nice work on the WOD.
Love the videos!!
Mobility and wu
Front squat 5 rm to 125# ( good tip Patrick about pushing knees out BEFORE the squat… Thanks)
Wod modifies
Amrap 10 min
10 floor wipers 65#
25 squats
6 rounds plus 13 squats… Great for the core!!
Great score on the WOD, especially doing squats instead of singles. Nice weight on your front squats, too. You must have been feeling it in your legs at the end of it all.
You bet!
Those videos are neat! Pretty much sums up what we do.
Nice to meet the morning crew!
WU
Shoulder press to 60 x 5 – felt ok, maybe a bit heavy today
WOD – AMRAP in 10 of:
10 floor wipers 55#
50 single unders
= 6r + 3 reps
Nice to meet you Shannon, great job
!!!
WU x 2(seem to be stuck at 7x 35# unbroken strict weighted pullups)
Strength: Back Squat x 5
110-120-135-140-155 (PR 10#)
WOD: Clean up, aisle 3
)
AMPRAP in 10min
10 Floor Wipers 135# (I can check this off my wish list
50 Single Unders
Score: 6 rounds + 4 floor wipers
Cashout: 20 Ring Rows with 12″ box
Thanks Pat for the quick adjustment on the skipping rope, worked great!
I wonder what other crazy ‘wish list’ moves of yours that Kevin is going to slip into WODs this month? Ahem, thanks again Trent!!! *insert sarcasm* LOL!
Just kidding.
Great score on the WOD!
Mob
Wux2
Strength overhead squats
45 65 70 75 80
WOD. Am rap in 10min
-10 floor wipes
-50 single unders
–5 rounds
Rob Brydges
Warmup
Back squat (3) 115-115-125-125-135
WOD with 65lbs
5 rounds + 10 wipers
Struggled with e wipers. Core strength is not where it needs to be.
Nice meeting you, Shannon!
Thanks Pat for all the tips!
Give yourself a break Gyllion… You had your core rocked not so long ago… It will come!
*Gillyon…oops!
Thanks girl! I am going to the 7am on Friday…are you?
Leaving for nyc on fri!
Back Squat x 5 85-90-95-105-115
AMPRAP in 10min
10 Floor Wipers 55lbs
50 Single Unders
Score: 6 rounds
Fun WOD! Great to meet you, Shannon!
Hi Kevin: My payment date is on the 23rd. Will you increase my days per week to 3 starting then? p.s. You said I would feel those good mornings from last Monday, I didn’t know it meant I would get the flu! haha Thanks, Helen
All set!
When is Tony coming?
Enjoyed the videos.
Strength X 3
Backsquat
70-75-80-85-90(1)
WOD
AMRAP 10 min
10 Floor Wipes (20)
50 single unders
5 rounds but I did 5 skips after Kevin said Time because I wanted to finish the round.
Mobility
WU x 2
Strength: Cleans x 5
55-55-65-65-75
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 55#
50 Single Unders
Score: 4 rounds + 23 Single Unders
Also ran 400m after the WOD. Just because.
Great job Kevin!
Thank you.
Mob
Wux2
Strength: Push Press
75-85-95-105-115
WOD @ 85#
7 rounds + 10 Floor Wipers
Fun one
Awesome score! I was hoping to get to 7 rounds, but fell a bit short! Those 10 minutes went by quickly.
Thanks Lora!
Ha ha! Yup, those minutes flew by on this one.
Mobility
WU x 2
Strength Back Squats 5 x 70-75-80-85-90
WOD Clean up, aisle 3
AMRAP 10 minutes
- 10 floor wipers (45lbs)
- 50 single under
Score : 6 rounds and 5 floor wipers
Mob
2xWU
Knee mobility and stretching
Strength press x 1
45 x 10- 95×8-115×3-125-135-140-145
WOD @135
10 floor wipes
50 singles
7 rounds and 3 floor wipes
Yay, so freaking happy to be able to do a WOD, this is my third in 13 days and was getting a bit stir crazy but today felt really good..
AWESOME! I was happy when I saw today’s WOD, knowing you were probably going to be able to do it with your stapled up knee. Great score.
Great to have you back in the wod to chase – you were really movin’ !
Nice to get back to endorphins hey?!
MOB WU x 2 (no pull ups)
Strength – Shoulder Press x 5
45, 100, 110, 115, 125, 130 x 4
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers
50 Single Unders (Substituted 25 Air Squats due to shin splints)
Score 5 rounds and 6 wipers
Awesome score! Kudos to you for listening to your body and modifying the WOD.
Mobility
WU x 2
Strength – Over head squats x 5
65, 65, 75
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 115#
50 Single Under
Score: 7 rounds + 2 floor wipers
Nice work, Gilles.
Thrusters 5-5-5-5 = 165# (10# PR)
WOD @ 135# = 6 rounds
I was exhausted just watching you do those thrusters. Holy crap!!!
WU x 2
Strength: Push press
5x 110-125-145-160-180 (2)
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 135#
50 Single Unders
Score: 6 rounds + 8 floor wipers
Good ab workout
Well done, Frankie! As usual
Mobility
Wu x2
Strength. Push jerk
95,115,125,135,145 x5 did them but form wasn’t great.
WOD. AMRAP in 10 minutes
10 floor wipers
50 single skips
8 rounds flat
Awesome workout, skipping still needs some work.
Weight for floor wipers was 115
crazy fast!!
WOW! Awesome score, Shane. Skipping couldn’t have been that bad….
Thanks
EASY GYM PARTNER….you are killing the WODS. When is your beautiful wifey going to post?
Thanks, I am pushing as much as I can.
Mobility
WU x 2
Strength: OHS
3x 90-90-95-100-105
WOD: Clean up, aisle 3
AMPRAP in 10min
10 Floor Wipers 95#
50 Single Unders
Score: 6 rounds + 7 floor wipers
Wod @ 115#
8 rounds + 8 FW
When I made this wod, I wasn’t sure if it was going to be any good. After 2 minutes into it, I was sure.
nice score coach!
Nice work Kevin, and the Wod was great!
Great score. Super fast.
That’s smokin’ fast – and I agree a fun and challenging wod.
Mobility
Wu x1
Back Squat x3
230-230-230-230-230
“Clean up Aisle 3″
AMRAP 10 mins
10 Floor Wipers
50 Single Unders
7 Rounds 15 Singles
Nice work, Lance
Well done Lance!
WUx2
Strength – Push Jerks X5
95-105-115-125-125
“Clean up Aisle 3″
AMRAP 10 mins
10 Floor Wipers 115#
50 Single Unders
7 Rounds bang on.
Daily planks 5 min total
10 Ring Rows 20in Box.
Great job 6:45 crew!
WUx2
Strength – Back Squat X5
165-185-205-225-250
“Clean up Aisle 3″
AMRAP 10 mins
10 Floor Wipers 115#
50 Single Unders
Score – 5 Rds plus 10 Floor wipers
Impressive back squat numbers, Jeff! Great work on the WOD too.
Nothing to do with this WOD, but was wondering if someone could tell me what to expect from the Mobility Class that happens on Mondays?
I’m sure this is probably a dumb question, but figured I’d ask it, anyway. Thanks!
There are no dumb questions
In the mobility class we go through some general mobility/stretching to start then we usually focus on a part of the body (I try and pick a different area each week). Sometimes it is just to try and improve flexibility/range of motion in a particular area and sometimes it is more movement based, like how to get you moving better in a particular lift, like deadlifts or overhead positions. We do a lot of stretching, foam rolling and lacrosse ball work to help get your body moving better.
Hope that answers your question
Thanks, Joanna! I think I definitely need to work on all of the things you mentioned, so I will give Monday’s Mobility Class a try.
Although, I’d like to still do 3 regular classes each week, as well as add in the mobility, so I think I’ll have to bump up my membership.
Robyn, the mobility class is “value-added”. It does not count on your membership. You can still come to your 3 regular classes each week AND join in on the mobility class, too. (Kevin/Jo – please correct me if I am wrong).
You are correct Lora!
Hmm…I tried to reserve a spot in the mobility class for next week but it won’t let me, as I have already reserved 3 classes and it says I am at my “attendance limit”.
You don’t need to reserve a spot for the mobility class if you are on a 2 or 3 times per week membership. Just show up at 5:15 on Monday and you’re good to go!
Sweet! I’ll be there!
Thanks!
MOB
WU x 2
Back squats 1′s
130-150-170-180F-180(Not sure what happened there, that’s 10# under my PR!!)
WOD Amrap 10 min
10 Floor wipers (used 65#)
50 Singles
6R + 35 singles
Loved this wod – fun fun fun! Strange how singles are starting to feel awkward now that the doubles are starting to come
Great job 5:45 class
gawd.. you are turning into one of those smug DU people.. “oh jeez the singles are so difficult now that I can do doubles”.. LOL
I hoped you would read that lol! Actually more a reflection on the limited number of tricks this old dog can do. Besides you should have since the triple under attempts yesterday – so very very sad
Mobility
WU x 2 (sub ring rows for pull ups)
Strength: Back Squat (x5)
95(10)-145-165-185-195
Great sharing a bar with you, Super Mario!
WOD
AMRAP 10 min
10 floor wipers @85#
50 singles
Total = 6 rounds + 25 singles
Singles were awkward. LOL! I wasn’t expecting that!
Great work 5:45 crew!
another one of those smug DU types!! lol.. great work tonight, thats a great number and you were very close to your goal!
Nice job Lora!
Mobility
WU x 2
Strength back squat
20-25-25-35-45
WOD with 35#
5 rounds 5 wipers
Nice work Amy
You’re making great progress!
You did post! YAH! Great job on the WOD! Hope we can get a workout together in soon.
Thanks ladies! Hopefully we can soon Gillyon.
Mobility
WU x 1
Strength: Push Jerk @ 85%(x5)
70 (5)-50,55,60,65,70
WOD
AMRAP 10 min
10 floor wipers @45#
50 singles
Total = 6 rounds + 9 floor wipers
dead lift
135×5 225x 5 235 x5 245 x3 255 x3
Wod @ 95
6 rounds flat
Mobility
Warmup X 2
Strenght: Back Squats (X 5)
25 – 30 – 30 – 35 – 40
WOD: AMRAP 10 mins
10 knees to elbows
50 single unders
Total: 8 rounds