TGIF

3
Sep

TGIF

15-12-9 reps of:
Overhead Squats (95/65#)
Burpees
Power Cleans (95/65#)

Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

Balls sits feel grrrrreat!

42 Responses

  1. Kevin

    ZenPlanner is not working properly. If you’re trying to reserve classes, just shoot me an email or give me a call. It should be working later today.

  2. Marcel

    CFWU x 2

    Strength x 1 — Push Press

    105-115-125-135-150 PR by 15# πŸ™‚

    WOD

    15-12-9

    OHS 65 lbs
    Burpees
    Power Cleans 65 lbs

    then…Run 800 m

    Time: 16:49

    One word…SWEATY!

  3. Heidi

    Warm Up x 2

    Strength: Shoulder PRess X 5
    35-45-50-55-60

    WOD

    15-12-9

    OHS 65#
    Burpees
    Snatches 65# (subbed the power clean…ugh!)
    then…Run 800 m

    Time: 17:48

    The last long weekend of summer (sob, sob)….enjoy everyone!

  4. Owen

    Wrm up x 2
    Push press 3’s
    65-75-95-110…1F then @110,1220…1F then 2 @120

    WOD
    15-12-9
    OHS (substituted Front Squat) @85#
    Burpees
    Power Cleans 85#
    800M run

    Time 15:50

    1. Joanna

      1C Almond butter
      1C Honey
      1C Chopped Pecans
      1C Unsweetened Coconut
      1C Raw sunflower seeds
      1C Raisens

      Bake in greased pan 20-25 mins, remove, cool and keep in fridge!

  5. Jane

    WU x 2

    Front Squats – OMG I relish these!! – 5RM
    45 x 10
    65 x 5
    65 x 5
    75 x 5
    85 x 5 (PR – Reps)

    WOD @ 65# – 19:57

    For those of you who endured my foul mood this morning, you’ll be happy to know that I received shock treatment behaviour therapy from Sonia after the workout and I’m 75% cured. Sorry for telling you to go [email protected]#k yourselves…but you probably deserved it. (I told you, I’m 75% cured.) πŸ˜‰

  6. Corinna

    WU x 2
    Strength: Push Jerk x 5
    55- 65- 75 -85 -95

    WOD: 15-12-9

    OHS (45#)
    Burpees
    Power Cleans (45#)

    Run 800m

    Time: 13:34
    I liked this work-out, but OHS are my goat!!!

  7. Ed

    WU X 2
    Strength Push press 3-3-3-3
    135-155-185f-165-175

    WOD: 15-12-9
    OHS (95#)
    Burpees
    Power Cleans (95#)

    Run 800m

    10:23

    Damn you and your long legs kevin haha

  8. Mario

    WUx2

    Strength – Push Press x5
    95-105-115-135-155

    WOD
    15-12-9
    – OHS 65#
    – Burpees
    – Power Clean 95#
    800m run
    Time 15:39

    Man, was that a delicious workout or what?!

    Thanks Kevin and Gabrielle for the push!

  9. Jeff

    WUx2 – First pull-ups since Aug 4th

    Front Squat – 5RM
    95-115-145-155

    WOD (modified):
    15-12-9
    Front Squat (95#)
    Burpees
    Power Cleans (95#)
    … then run 800m

    Time –> 14:39

  10. Tracy

    Warm up x2

    Deadlift x5

    135-145-150-155-160….need to work on form

    WOD
    15-12-9
    Air squats
    burpees
    Power Cleans (65#)
    -then ran 400m

    Time: 15:34
    Thanks Heather! You are the best!

      1. Tracy

        You know I love you…when I don’t hate you! I would have never done it if you hadn’t forced my hand…or as I affectionately called it “the deal with the devil” Thanks Kevin!

        Gabrielle, Thanks for helping me and running with me all the time, it really meant a lot to me! πŸ™‚

  11. Gabrielle

    Treego from 2pm to 5:30 – so much fun!

    Warm up times 2 10 pullups on yellow and green band then 10 on green band only

    Strength shoulder press 1s

    35×2, 45×2, 65-70-75-80-85 (PR) Yahooo!! Happy dance and jumping around – sorry to all witnesses πŸ˜‰

    WOD 15-12-9
    OHS 45# all unbroken – so happy this goat is starting to get tamed!
    burpees
    power cleans 65#

    time 13:13 πŸ™‚ Happy I decided to come in to work on my goat!

    Great job on this workout everyone! Heather I’m so happy the doc gave you the go ahead to start Crossfitting again πŸ™‚ And Elissa – it’s so great that you’re moving back πŸ˜€ Tracy and Cheyenne – you were amazing tonight – very proud of you both! Jane, you should be a stand up comedian you’re so funny!!

  12. Gabriel

    WU x 2

    Push Press 5-5-5-5-5-3
    35-55-65-75-85-95

    WOD 15-12-9
    Front Squat -65
    Burpees
    Power Cleans 65

    14:30

    Great job everyone!

    And thank you Gabrielle for not making me pay for that “No puedo” slip. πŸ˜‰

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