Skill of the Week – Ring Dips
21-15-9 reps
Push Jerks (115/80# or 60%)
Bar Hops (over and back is one)
Compare to Sept.30/11
How many people are on the pullup bars?
Monday’s WOD
Categories: WOD's
Subscribe
Subscribe to our RSS feed and social profiles to receive updates.
Fantastic picture!
I wont reconize the gym when I go tomorrow! hehe.
strength Push Jerks x 5
55-65-75-80-90
21-15-9 reps
Push Jerks (60#)
Bar Hops
time= 4:15
Nice work, Maria! That’s a great time
dido!
Ok, I have to admit all those pull-up bars set my OCD off. I KNEW “my” bar was in there somewhere but I was overwhelmed so I did 3-5 on a few different ones.
Liking the new “open” look to the box.
This bar is too tall.
This bar is too short.
This bar is JUUUST right.
GoldiBlake?
LOL Blake. I’m happy to see I’m not the only one trying to find “my” bar
Mob / WU x 1
25 Double Unders for time: 4:57
(trying to work on these daily while dividing my frustration into smaller doses)
Push Press x 1
135-145-155-165-170 (PR)
Was only shooting for 165 but David tricked me with his math (or my lack thereof)
WOD:
21-15-9
–Push Jerks @ 100
–Bar Hops (x2)
TIME: 5:59
Too many bar drops in the 15′s. Will do better next time.
Nice work 7 AM-ers!
Congrats on your Push Press PR, Blake…even if you were tricked!
Wux2
Strength. Ball roll for neck pain
WOD 21-15-9
Push jerks(115/80)
Bar hops
7:51 rx
Nice Rx Rob, those are some heavy Push Jerks!
Well done! Heavy Jerks is right!
Thanks Lora and Blake. See you soon Lora
WU x 2
OHS x 3
70-80-90-95-100
WOD rx’d – 6:39. Push Jerks is one of my favorite lifts, except in a workout. The landing of the jumo just sucks the wind out of me. Still an awesome WOD tho!!
jump*
Well you got a nice time on that RX Chantal!
Nice work on the WOD, Chantal. And would you look at those OHS?? Super woman!
Way to be on the bar Nick G! lol
Thre is even a bar for ‘short’ peeps:)
Yup! There are two
Awesome!!!
Hate missing all these wods. Looking forward to getting back and seeing the new setup, and all the CFM peeps.. Trip to Colorado is going good so far, the Centeno Shultz clinic is amazing and I’ll be singing their praises into the future, maybe a canadian rep? Lol Also the area around Denver is stunning! See everyone next Monday!
Thanks for the update, nice to hear from you, the gym misses you too! There’s an empty spot in the new and improved peanut gallery that’s waiting for your return.
Nice to hear you are on the mend Jeff! Keep on healing up!
Miss you!
I googled the clinic… sounds interesting! Can’t wait to hear more about it.
Great to hear from you Jeff! Get well soon!!
MOB
Wux2
Overhead Squat x 5
15-20-25-30-35
21-15-9 reps
Push Jerks (65#)
Bar Hops
time= 4:53
WU X 2
Front squat X 5
135-145-155-165-175
21-15-9
Push jerk 115# scaled to 105#
Bar hop X 2
5:54
Cleans x 5 65-70-75-80-86
Thanks for your help, Amanda!
21-15-9 reps
Push Jerks (55#)
Bar Hops
4:34
NIce having you as a coach, Rob!
Well done, Michelle. You must have been flying.
Clean x 3
135-145-160-170-180. These felt great
Wod Rx
4:05
Legs toast from Saturday.
Nicely done, Darsey! Great time!
Mobility
wux1
Back Squat 3s
235-235-235-235-235
WOD
21-15-9
Push Press #115
Bar Hops
Time 3:40 RX
Holy FAST, Lance! Nice work! Paleo is agreeing with you in so many ways.
it is and im loving it
Wow! Excellent work Lance!
WOD from home
Mob
Wu x 2
3 Rounds
10 HSPU
20 burpees
30 push ups
40 Squats
50 Sit-ups
T:19:56 (harder than I thought lol )
Went to the gym for mobility class. Managed another muscle up while waiting for the class to begin ( thanks for the tips Rob)
Great job coaching the class Amanda. You looked like you we’re having fun
always looking for good home/vacation wods… looks like a good one!
Hahaha, yup, it was!
WUx2
Strength: cleans x5
115-135-150-150-95 lowered weight to practice form – nice sharing the bar with you Lora
WOD Rx
21-15-9
PushJerk (115lbs)
bar hops
Time: 4:02
PR of 10# and 1:53
Great time on the WOD Frankie! Congrats on a big PR! You made that 115# look easy!
thanks!
That’s a good PR. Well done.
Great job Frank!
Mob
WU x 2 (1st one with squats, 2nd with lunges)
Cleans x 5
35 – 40 – 45 – 50 – 55 – 60 – 65 … Hmmm I guess I was on a roll and just kept going. But 15 PR so i`m happy with that.
WOD
21 – 15 – 9
Push jerks @ 45# (Which was my PR the last time I did push jerks a long time ago… but Amanda did the calculation with my push press PR. Thanks Amanda! That was a good weight for the WOD.)
Bar hops
Time : 5:27
500m row
Time : 1:55:6 = 3 sec. PR even if I wasn’t rowing “full out”, so really happy with that! I can’t wait to try it again at 100%!!
Great work tonight Maddie! Awesome time.
Try that 500m row “fresh” and “full out” next time and you should be sub 1:50 (Trophy Club, baby!!!!)
Sounds like you don’t need many seconds shaved off to get into the rowing trophy case!! Good job!
Wu x 2
Strength: push press x 5
WOD: 21-15-9
Push jerk
Bar hops
Time: 4:19 RX’d
Sweet time Jack
Thanks Lora. Was aiming for 4 flat but I got lazy at the end and dropped the bar. ;p
Oh and push press was:
125,135,145,155,160 (5# pr)
At a boy Jack!
mob class
wu x 1
Power Cleans x 5
120-130-140-150-160(PR 5#)
Wod Rx
4:07
Congrats on your Clean PR, Trent! Wicked fast on the WOD too!
mob class
wu x 2
Lacrosse Ball
Wod @70lbs.
4:44
Mobility class!! Good job Amanda!!
Fast time, Elba! Awesome work!
Woahhh good job Elba
Mobility
WU x 2 (sub ring rows for pullups…cranky shoulder again…*sigh*)
Lacrosse ball on shoulders and pecs.
Strength: Cleans (x5)
95-105-115-125-95(dropped to work on form)
Great sharing a bar with you tonight Frankie. You have a great “eye” for the movement and I really appreciated the feedback on my form.
WOD as Rx
21-15-9
Push Jerks @80#
Bar hops
Time = 5:02
Great class, Amanda!
Awesome work 5:45 crew!
sweet!
MOB, WU x 2
Strength: Deadlift x 3
5×135
5×155
3×185
3×205
3×225
WOD as Rx
Time 6:36
Mobility Class
Mobility
WU x 2
Strenght : Cleans
5 x 65-70-75-80-85
WOD
21-15-9
- Push Jerks (50lbs)
- Bar Hops
Time : 4:20
Thanks Amanda ! Great class
Fast time, Chantal! Way to go!
Mob
WUx2
push Jerk 75-95-100-105-110 x 5
WOD @ 85#
7:57
Awesome to be back and seeing everyone again. But if i’m ever sick again, i’m wearing a SARS mask and coming anywyas.. way to much time off. Thanks for the huge push at the end everyone. Every part of me cramped up. Great time tongiht and great tunes DJ Sheldawg
Good job man!! heavy weight too
!!!
Thanks “Elba”
Anytime MacDavid!!!
Great to have you back Kevin! Great job tonight!!
thanks man. great job tonight too bud.
Welcome back. Hope you enjoyed your a$$ whoopin’….
ooh yes.. the whoopin will be felt i’m sure. it was great
Glad you’re back! You did great tonight:)
thank ya… you to
.
mobility
wu x 2
back squats x 5
105-110-120-130
wod with 60# and bar hops over 45# bar with biggest plate being 5#
5:34
this wod felt really tough this morning… wouldn’t have been able to handle higher jump
50 no show burpees throughout the hour…
Smart girl to go with the lower bar for the “bar hops” (not the same kind of “bar hopping” I did in my younger days, I can assure you). They were not “Achilles” friendly at all…
WU
Squats without box to 105 – trying to get rid of the stripper quality of my squat, ha ha
WOD 21-15-9 of:
Push jerks (60#)
Bar jumps
= 5:20. Fun one!
Also I’m really sorry about my no-show at mobility. I didn’t realise I was registered for that until just now
I’m not sure how I managed to reserve that considering I was at the 6am class and am on call now. Whoops.
“trying to get rid of the stripper quality of my squat”….bahahaha! Best post of the day!
WU x 2
Push Press x 5
95-115-125-130-135
WOD — Should’ve been Rx’d, realized when I got home I did it at 105 lbs
Time — 5:45
Sorry about the miscalculation….glad I had nothing to do with it this time
Mobility
WU x 2 ( did ring dips with one knee in the purple band. Got 10 unbroken during first WU, had to do it in 2 sets of 5 for second WU)
Strength : Shoulder Press : 5x up to 115 was orginally going to 110 but put too much on and didnt notice till I was finished.
WOD
21-15-9
- Push Jerks (80lbs)
- Bar Hops
Time : 5.25
Fun class today !
Nice work on those dips, Jeremy. Keep it up!
Awesome job on the WOD too.
WUx2
Strength – OHS X5 (Wrist taped tight for lil mobility)
45×10-65-75-85-90
Wrist held great, have not done these over 75# for nearly 5 months
Daily planks to 5min
WOD
21-15-9
Push Jerks (100#)
Bar Hops
Time : 4:05
Great job 6:45 class!
WUx2
Strength Back Squat x 5
55-60-65-70-75
21-15-9 reps
Push Jerks 45#
Bar Hops
time= 4:42
Strength: OHS (snatched from the floor)
5x 60-65-70-75-80
Fun sharing the bar with MC & Michelle!
WOD @ 65
T = 5:10
Great class Rob, thanks!
Thanks it was fun !! And thanks for the help.
Mobility
WU x2
Strength Push Press
85-90-95-100-105
WOD as Rx
Time: 6:00
Had a case of the Mondays today and everything felt heavy right from the warm-up. I did enjoy the WOD though. My bar hops weren’t graceful but I didn’t trip!
Your bar hops were great! Good job on the WOD!
Mobility
WU x 2
Strength : Push Press : x 5
60,70,75,80 then ran out of time.
WOD
21-15-9
- Push Press (50lbs)
- Bar Hops
Time : 3:52
Thanks Amanda.
Oh and congrats to Luc and Marie-Anne for doing their first “official” WODs tonight. Its great to have you with us.
YES! I meant to say that! And they both did awesome!!
WU x 2
Cleans x 5: 75-80-85-90-95
WOD @ 70#
Time = 4:41
mob
wu x 2
strength: back squat 5′s
125-135-145-155-160 (Thanks for the spot Kimmy and Rob; didn’t think it could be done!)
WOD @75#
6:47
5 #’s under Rx’d but sure that’s all I could do since I was last to finish. Next time I’ll go for the Rx