March 9 workout

9
Mar

March 9 workout

Pre-WODย with “CrossFit Limbo”
3 rounds of:
3 Power Cleans (3/4 body weight)
6 Push Jerks (3/4 body weight)
12 Burpees
Mom and I with Denise and Steve Serrano, our family away from home

Mom and I with Denise and Steve Serrano, our family away from home

20 Responses

  1. Dave Whitty

    Kevin, I’ve been following your blog about the Kid’s cert with lots of interest. I head down in April to take the same and am really looking forward to it. Looking forward to hearing more about the weekend.
    Dave
    CrossFit PEI

  2. Kevin

    Pierre – Look my little impatient friend…it’s a game we’re going to play before the workout. You’ll find out tonight.

    Sean – I’m bringing a scale tonight.

    Dave – The Kid’s cert is well worth it! If you have any questions about it, let me know.

  3. Gabrielle

    Hi Kevin,

    I had reserved for tonight and tried to go in to cancel… I won’t be able to go tonight because I’m not feeling well. I would like to go tomorrow night instead if I’m feeling better, but I’d like to wait until tomorrow to make sure I feel better before I reserve a spot.

    Like Pierre, I’m curious to find out what the limbo stuff is…

    Glad to see you made it back safe,

    Gabrielle

  4. Kevin

    Gabrielle – I’ll take you off the list for tonight. Hope you’re feeling better!

    Jeanette – No, I need something to weight my food ๐Ÿ˜‰

  5. Andy

    WU – Mobility and Crossfit Limbo

    Strength 5-5-5-5-5
    Cleans and Push Press 135-135-135-135-135

    WOD 3 rds for time
    3 Power Cleans 140lbs (51% of body weight)
    6 Push Jerks
    12 Burpees (sub 10 push ups + 10 anchored sit ups)
    ———————-
    6:21

  6. Julie

    Warm-up
    Mobility & CrossFit Limbo

    Strength: 5-5-5-5-5
    Shoulder Press 45-50-55-60-65

    WOD – 3 Rounds – 80#
    3 Power Cleans
    6 Push Jerks
    12 Burpees
    Time: 7:46

  7. Krista

    warm up – mobility, ‘limbo’ and 25 lunges

    strength (light): push jerk 5-5-5-5-5
    45-45-45-45-45
    focus on heels down on the dip and punching up

    WOD: 3 rounds for time
    6 power cleans
    12 push jerks
    12 burpees

    7:00
    kept weight at 1/3 BW (45#) so to not aggravate my hip, but doubled the reps, shrugs felt a lot better on the cleans than usual too

  8. Pierre

    WARMUP: 25 lunges, Crossfit Limbo…1st place Overall! hehehe ๐Ÿ˜€

    STRENGTH: OHS 5-5-5-5-5
    95-95-95-95
    Focus on not going too low on my squat….

    WOD: 3 rounds for time of:
    3 power cleans (125#)
    6 push jerk (125#)
    12 burpees

    Time: 5:16

    That was a short and sweaty short WOD..I liked it.

  9. Joel

    Warm up – 25 lunges, limbo –

    OHS
    bar,95,95,95,95,95,

    WOD 3 rounds
    3 power cleans 115
    6 push jerk 115
    12 burpees

    time 5:42

  10. MC

    Warm up: Mobility, 25 lunges and crossfit limbo!

    Strength: Shoulder Press
    5-45 5-55 5-45 5-45 5-50

    WOD: 3 rounds of:
    3 power Cleans #75 (60% of BW)
    6 Push jerks # 75
    12 Burpees

    Time: 8:00

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