This workout makes me smile

16
Jun

This workout makes me smile

“Special K”

Max rounds in 4 minutes of:
100m Run
5 Hang Power Cleans (135/95#)
7 Burpees

Rest 1 minute. Repeat for a total of 4 cycles.

Mario praying to the CrossFit Gods

43 Responses

  1. Patrick

    Nice work Pierre and Kevin!!

    Shoulder Press 3-3-3-3-3
    45×5-65-75-85-95×1
    There is definitely something wrong with shoulder press progress. “Head through, head through!” I know. And I try but it’s like my shoulders lock in and stop my head from going through. Shoulder flexibility maybe? Or simply weak shoulders?

    Alright the WOD:

    Max rounds in 4 minutes of:
    100m Run
    5 Hang Power Cleans (135/95#)
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    Total reps: 124

  2. krista

    nice pose on picture 79 there kevin

    Back Squat x1
    95-135-155-175-180(f)
    didn’t quite make my old PR today, got stuck in the hole too low. next time!

    WOD: aka ‘holy mutha with a capital F’

    Max rounds in 4 minutes of:
    100m Run
    5 subbed deadlifts for sore shoulder (135#)
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    total reps: 114

    awesome race Heidi! and crazy sprinting Stephanie!

  3. Gerard

    Hey Kevin I’m not sure my throat and lungs can handle the running yet but Id like to come in and do some stretching do a few rounds of the warm up to say Im doing something is that cool if I do that this eveining some time ? My voice is almost back

  4. Jane

    Hi Gym Guy,
    I don’t normally do this but I’ve decided to go at 5:30 today instead of 6:30. Could you please take me out of the 6:30? Thank you. 🙂

  5. Joanna

    WU x2

    Strength – Push Press x1
    60-65-70-75(PR)-80(PR)-85(PR)
    Yay for shoulders!

    Max rounds in 4 mins
    100m run
    5 Hang Power Cleans #75
    7 Burpees
    Rest 1 min repeat 4 cycles

    Total reps-97

    You should all thank Kevin for changing this workout…otherwise you would have been doing 10 burpees…see he is nice…sometimes

    1. Heidi

      Joanna…you’re going PR crazy these days. A 15 lb PR on push press is impressive. Kevin must have you eating your wheaties….er vegetables & protein. Great job!

  6. Jamie

    CFWU x 2

    Strength – Push Jerk
    3-3-3-3-3
    95-115-125-135-135

    WOD – This would be my most challenging WOD to date… Very proud I completed all 4 rounds.

    Max rounds in 4 mins
    100m run
    5 Hang Power Cleans #115
    7 Burpees
    Rest 1 min repeat 4 cycles

    Total Reps – 103

  7. Guy

    CFWU x 2

    Push press
    3-3-3-3-3
    65-95-115-135-155pr

    WOD: Max round in 4 minutes
    run 100m
    5 hang power clean # 135 (big boy weight) 8)
    7 burpees
    rest 1 minute
    repeat 4 rounds

    total 96 + 3 100m (They should count for something.)

    Good one Coach!

  8. Heidi

    Warm Upx 3

    Dead Lifts @ 3 Reps
    115-135-150-160-170

    WOD:
    Max rounds in 4 minutes of:
    100m Run
    5 subbed deadlifts for (135#)
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    total reps: 106

    Ug…that was a tough one. Thanks for the push Krista. It was good t.o have someone subbing the hanging power cleans for dead lifts along with me

  9. Jeff

    Push Jerk – 5RM
    95-115-135-150 (PR for reps)

    WOD (135#) –> 100 reps [and 2 extra runs]

    That’s the worst I’ve ever felt during a workout. Way to go Jane! Patrick, Darrell and Kevin you guys put up some incredible totals! Congrats to everyone who tackled this tough one today!!! 😀

    Welcome to your first class Linda!

  10. WU x 2

    Push Jerk 5RM -> 45-55-65-75-85(Failed Set)

    WOD (65#) AMRAP in 4 minutes (Repeat 4 cycles with 1 min. rest in between)
    100 m Run
    5 (Split) Hang Power Cleans
    7 Burpees

    96 Reps 😀

    Ouch!! Great job Jeff!
    YAY LINDA for your first workout!! Proud of you! You’re going to do great!

  11. Liam

    WU x 2 (sub deadlifts for pullups)
    Strength = Back Squat x 1
    1-1-1-1-1
    135-145-155-165(PR)-185(PR)

    WOD:
    Max rounds in 4 minutes of:
    100m Run
    5 Hang Power Cleans (125# and lower)
    7 Burpees
    Rest 1 minute. Repeat for a total of 4 cycles.

    Total reps: 105

    Got one HPC at 125#. Tried a bunch more and just didn’t have it left in the tank today. Kevin helped me drop to 115#. Just managed to get in the remaining 4…ON MY FIRST Round!!! I did the 2nd round with 115 barely. At the break I knocked it down to 105 and finished the WOD. I’m just fried today.
    Great Job 6:30 crew!

  12. Marcel

    CFWU x 2

    Overhead Squat x 5

    45-50-55-65-75

    WOD: Max round in 4 minutes

    run 100m
    5 hang power clean # 100 (lil’ boy weight)
    7 burpees
    rest 1 minute
    repeat 4 rounds

    total 98

    Really difficult to catch your breath on this one. Welcome Linda and great job on your first workout.

  13. Gerry

    warmup *2

    Back Squat * 5
    75/ 85/ 105/ 115/ 125

    WOD: Max cycles in 4 minutes
    All reps count but run does not.

    run 100m
    5 hang power clean 85 lbs
    7 burpees
    rest 1 minute

    repeat 4 rounds

    total: 99 reps

    Great work out Linda on your first Wod and first full session.

  14. Gabrielle

    Warm up times 2

    strength shoulder press 1s

    55-60-65-70-75(PR) 80(PR) woohoooooooo!!!!

    WOD 100 m run
    5 hang power cleans (65#)
    7 burpees

    total 111

    Excellent work on this tough WOD 4:15 and 5:30 crew! So proud to workout with you guys and gals 🙂

  15. Kevin

    Push Jerks x3
    45×10
    135-155-175-195-205(PR for reps!)

    WOD
    Cycle 1 – 3 rounds+5 HPC
    Cycle 2 – 3 rounds
    Cycle 3 – 3 rounds
    Cycle 4 – 3 rounds

    Total reps – 149

    Killer!!

  16. Tracey

    Warm Up x2

    Push Press x5
    50-55-65-75(4 only)-75

    WOD:
    Max reps in 4 min
    100m run
    5 Hang Power Cleans (65)
    7 Burpees

    4 Cycles

    Total: 103

    This wasa tough one!!! Welcome Linda, you did a great job.

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