Reminder – Tomorrow is Change for Change. Bring in $5 to switch up your workout.
7 rounds
3 Cleans (205/135#)
4 HSPU
Compare to Jan.25/12
Name this CrossFitter
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Reminder – Tomorrow is Change for Change. Bring in $5 to switch up your workout.
7 rounds
3 Cleans (205/135#)
4 HSPU
Compare to Jan.25/12
Name this CrossFitter
Categories: WOD's
Subscribe to our RSS feed and social profiles to receive updates.
Hi Karen – great picture!
I think it’s Karen! Looking good, Karen!
Mobility
WU x 2
Shoulder Press x 5
55-65-75-85-90(3)
WOD: 7 Rounds
- 3 Hang Power Clean @ 100#
- 12 Pushups
Time: 9:20
Nice work Vincent! Your cleans looked good this morning
Thanks! They felt odd until Kevin corrected me though. The value of always having coaches watching
Power cleans – from the floor, not from hang
Mobility
WU x 2 (no pull-ups)
Strength: deadlift
5x 135-135-155-185-205 (Ron, thanks for the coaching)
WOD:
7 rounds
3 Cleans (115#)
4 HSPU (ab pad)
Time: 5:47
Fast time, Andy! Way to go!
Thank you Andy
Looking strong, Karen!
Mobility
WU x 2
Shoulder Press 3′s
60-65-70-75-80
WOD
7 Rounds
- 3 Hang Power Clean @90 lbs
- 12 Pushups
Time: 9:20
Nice work doing all those pushups!!
Why did you guys do hang cleans?
I think it’s a typo? Let’s blame it on Vince… poor Elba probably just copied off him
Hahahah you are right Chantal damn copy/paste
!!
Oups.
WU X 2
Push Press X 5
95-115-125-140-155
7 Rounds- 3 Power Cleans @ 140#
4 HSPU( scaled to 12 pike PU)
6:34
Did you scale to 12 pike pushups?
Yes
Extra fitness! You only had to do 4. Good for you.
Pretty sure that photo is Karen.
WU x 2
3x deadlift
190-205-220-235 .. stopped at 4 sets, it was time to get ready for the WOD
7 rounds:
3 Power cleans (105#, approx 80%)
12 Pushups
10:31
That’s Karen! Great pic (and nice looking back, Karen)
WU x 2(made it to 9 weight pullups @ 35#)
Strength – OHS
100-105-110-115-120(PR 5#)
7 rounds:
3 Power cleans @160# (PR 25#)
4 HSPU 45# + ab mat (PR did pushups last time)
Time – 5:50
Should have done less weight on Power cleans for better form and do 25# + ab mat on the HSPU.
Thanks Ron for the tip on the butterfly pullups and catching me on the power clean form, Kevin corrected me earlier this week on the same thing. I believe I’m not unlocking my legs after a full extension.
Your welcome. I believe the reason for your many PR’s is because you put so much attention to technique along with lots and lots of practice. You inspire everyone including me to push more.
Paleo books are in.
I have a few more people that want me to order one, so if you’d like to be put on the list, I need to know by tomorrow at 10am. Cost is $35.
I am a huge fan of this book. Have learned a lot.
I am in LOVE with this book!!! It’s well worth the money, if anyone is on the fence about it!
Hey Kevin I wouldn’t mind ordering one if there are any left!
Your name is on the list.
Lunch time wod with just Bill and I – nice working out with you, Bill! Great work on those box pushups!
Yay, I did a strength today:
Back Squats
5x 65-95-115-125-145
WOD with 100# and an AbMat for my HSPU’s.
T = 8:30. Old time was 7:47. Boo.
I wanted to see how far into this I could get with nothing under my head and I only managed the first round before I realized I better change that or I’d be there all day and then I went and put too much. Should have used a 10# plate and a mat, the AbMat wasn’t challenging enough, which is something I’m happy to write.
Thanks for the feedback on my cleans, Ron – I get lazy with my landing when they’re heavy, so thanks for bringing it to my attention.
Your welcome Amanda
Wux2
Strength. Worked on HSPU
WOD. ”Heavy” games WOD
7 rounds
3 Cleans (205/135#) I did 120lbs
4 HSPU. Bumpers -45lbs -25lbs pad
In 5:48
Rob Brydges
WU X 2
Strength – Push Jerk X 5
135-155-175-185-195(4)
WOD – 7 Rds
3 Power Cleans 155#
4 HSPU scaled to 12 push ups.
Time – 6:23
This was the first WOD I ever did at CFM. I used 85# for the cleans and the final 4 rds of pushups were from the knees. So after almost 8 months to the day I had a 70#, all pushups from toes and 1:34 PR…..just a lil pumped
Wow! Nice job
Incredible progress, Jeff! That’s awesome! You should be very proud!
Great progress in short time Jeff. Congrats.
F…ing right man! Thats just plain awesomeness.
great job Jeff.. impressive PRs
WOW!!!! Awesome, Jeff!! Great job! What an exciting day for you!
That’s wicked!!
Great progress Jeff!
Great stuff man! Keep up the good work!
So much determination and drive, that was freaking awesome to watch.
Awesome!!!
Wow! Such a great PR! Keep it up!
Oct 28/2010
7 rounds
3 cleans 105#
4 hspu
11:22
Today
7 rounds
3 cleans 135#
4 hspu with a 25# plate deficit
10:20
30# weight PR 1:02 time PR and deficit HSPU. Wow it’s been a while since I had a CF high but Definately felt good after today’s wod!
Awesome job Jo.. it was fun to watch.
Amazing Joanna… yay for the awesome PR!
Awesome, that’s a cool PR!
Good job!!
Well done Joanna! Those were some HEAVY cleans!
Joanna you are a machine! Like I said the other day, when I grow up I want to be strong like Joanna! Awesome work!
Mobility
WU x 2
Strength: Front Squats x 5
55-60-65-70-75
WOD ”Heavy”
7 Rounds
- 3 Hang Power Clean @ 75#
- 12 Pushups
Time: 11:37
Ran 800m after.
Thank you Ron for your excellent coaching.
Not “Hangs”. I’m a victim of the cut-n-paste monster.
Good job Kevin:-)
Your welcome Kevin, atta finish strong.
Arrived late…hate when that happens
Mobility
WU x 2 (sub ring rows for pull ups)
Strength: practiced cleans
65(5)-95(5)-115(5)-125(3)-135(3)
WOD “Heavy” scaled
7 rounds
3 power cleans @ 125#
4 pike pushups from knees on 20″ box
Time = 6:08
Shoulder issue kept me from doing HSPU but pike pushups from knees didn’t bother me. Struggled with choice of weight for the cleans…Rx’d weight was 10# more than 80% of 1RM. Wanted to do 135# but listened to my “inner coach” and followed the 80% rule
good job listening to your “inner coach”!!
Hey look at you following your inner coach voice! That’s awesome. I did it last week too, my % had me at 5# under the RX weight and I didn’t cave in and was proud of myself for that. Good job to you.
WU x 2
Split Jerks x 1: 100-105-110-115-120(F)
WOD:
7 Rounds
3 Power clean @ 95#
4 HSPU with Ab mat
Time 8:26
nicely done on HSPU… what progress you have made on those!!
Nice work on the WOD Heidi! Your handstand push ups looked really good!
WU x 2
Strength: cleans x 5
135,135,145,155,165 (10# pr)
WOD: heavy
3 power cleans (155#)
4 HSPUs (ab mat & 2 25# plates)
Time: 5:17
Should have gone for RX for HSPUs and a bit heavier on cleans.
I’m happy that you played it safe with your weight and HSPU’s, as a result you got a great time on the wod.
mobility
wu x 2
strength – Push Press x 5
95, 05, 125, 135, 145
WOD : “Heavy”
7 rounds
3 Power Cleans (113#)
scale – 4 Pike Push ups
Time = 4:36 (could have used more weight for my cleans but still nursing a sore neck)
mob
2x WU
strength cleans x 1
95×10-135×5-155-165-175-185-195-205
one extra set on the end, these felt really good today..
Wod @185
3 power cleans
4 HSPU ( The new Rx is ab mat and 45# plates for your hands, much, much harder!! lol.. )
8:06
Awesome job coach Amanda.. thanks for the yells at the end to keep going.. it helps so much when you are staring at the bar!!
Great job! I am envious of your HSPUs. WOW! That new Rx looks really tough! Way to go
Mobility
Wux1
Power Cleans 3s
135-155-175-185-190
WOD @160
7 Rounds
3 Power Cleans
4 HSPU (Pike Push ups – gotta work on HSPU pikes just aren’t doing it anymore)
Time: 4:19
Fast buddy.. and you definitely need to get working on those HSPU!
Yep! Time to get upside down, Lance! One of us can help you get started, let us know when you’re ready!
Crazy fast time! Nice work!
Mobility
WUx2
Power Cleans
95×3-135×3-155×1-165×1-175×1-180×1(PR)
WOD @ 155: 7:24
Nice job Patrick.. was trying to keep up with you the whole time but you pulled away steadily at the end!!
Congrats on your cleans PR! That’s awesome! Great time on the WOD too!
180 looked smooth.
Mobility
WUx2
Front Squat x 5
135-145-15-165-170
WOD @ 145 and HSPU with Ab Mat Time: 6:59 — 30 sec. slower
Thanks for the positive feedback tonight Ron
Your welcome, great form from start to finish.
Power snatches x2
115-115-115-115-115
Wod @ 205
6:41 (5 min pr!)
WOW! That’s a HUGE PR. Congrats.
Nice
Thats huge! Way to go.
It was nice to workout with you during a regular class
Awesome PR too!
I’m RIGHT beside you. You can just say this instead of typing it
Kevin, don’t be rude! It’s fun to type it!
AMAZING PR!!! Must feel so great!
Wow, crazy when your pr is almost the same as your score. Nice.
Holly cow! That’s intense! Great work coach!
MOB, WUx2
Strength: Push Press x 5
110, 120 130 140, 145
Probably the first time I have done an entire Push Press strength without doing a single Push Jerk.
WOD Heavy
7 rounds
3 Cleans (205/135#) I did 135
4 HSPU Used a 10# plate under the abmat for the first 3 rounds and switched to a 25# plate for the remainder. This was my second time doing HSPU so I still have some practice to do before I get comfortable.
Time = 7:05
No push jerks?! That’s progress! Congrats.
Congrats on your push presses! I struggled with the opposite: most of my push jerks resembled push presses…ugh…but they are getting better
Great time on the WOD, too!
Mobility
WU x 2
Strength : OHS 5 x 35-40-45-50-55
WOD
7 rounds
- 3 Power Cleans (70lbs)
-12 pushups (with tiny band)
Time : 7:32
I really enjoyed this one and I was happy that I kept doing my pushups with the tiny band even tho I wanted to give up and do them on my knees
I said to myself “Just do it, no matter how long you take” hehe 
I can do real pushups for the warmup but in a workout where we have to do 84, I don’t think so ! Good job every body !I also got to see my man during prep class today ! Really proud of him, good job Pierre-Luc 
You did great on your pushups. And your man is incredibly fast! Love watching him kill those workouts!
Haha you should have seen his dips !!! It was as if he was bouncing of the floor ! Ring dips for him next time I think
Hope I can still beat him at something… hum…
“Just do it”! I think I’ve heard that before
Way to persevere Chantal! You are getting stronger and stronger every day!
Was called in to work yet again tonight and had to cancel 😢. I was not even able to do it from work cause I’m still at my desk working away… Hope I can give it a try soon! Great work today Moncton crossfiters!