Short week

12
Oct

Short week

1-2-3-4-5-4-3-2-1 reps of:
Muscle-ups
Clean and Jerks (135/95#)

MC pulling herself under the bar

50 Responses

  1. Amanda

    CFWU x3

    Strength: Back squats
    5x 80-85-90-95-100

    WOD:
    1-2-3-4-5-4-3-2-1 reps of:
    Muscle-ups
    Clean and Jerks (135/95#)

    Scaled:
    3-6-9-12-15-12-9-6-3
    Pullups
    Dips
    1-2-3-4-5-4-3-2-1
    Clean & Jerks (65#)

    6/3 pullups & dips left; 2/1 C&J’s left – ran out of time. 🙁

  2. Marc H.

    CFWU x 3 did 8 HSPU in a row ( will get my goal for Friday hopefully )
    Cleans 1’s
    135-155-185-195(f) Next goal of mine for sure
    WOD as Rx’d 10:52
    Thanks tape for saving my wrist

  3. Kevin

    Press
    45×10
    75×5
    85×5
    90×5
    95×5
    100×8

    1-2-3-4-5-4-3-2-1 reps of:
    Muscle-ups (lockout at bottom)
    Clean and Jerks (135#)

    8:38

    And got some chewed up wrists to prove it!

  4. Joanna

    WU x3
    Shoulder Press x1
    45 50 55 65 70 75(Fail..again)

    1-2-3-4-5-4-3-2-1
    Muscle up
    Clean & Jerk 85#
    15 min cap got to 5 muscle ups + 1 C&J

  5. Pierre A.

    WU x 3
    Strength: push jerk: 145-165-195-215-240(fail)-230

    WOD: 1-2-3-4-5-4-3-2-1 reps of:
    Muscle ups (locked at bottom, I think!)
    Clean and jerk (135 lbs.)

    8:09

  6. Sonia

    Strength
    back squat – wu 45×10, 95×5
    125×5, 145×3, 165 amrap, got 4 reps

    Modified wod because of shoulder
    3-6-9-12-15-12-9-6-3 of strict pullups and pushups
    1-2-3-4-5-4-3-2-1 cleans only (95lb)

    time: 13:38

  7. Corinna

    Strength: Push Press x 5
    60-65-75-85-95

    DNF: 6 pull ups, 6 dips, 2 clean and jerk
    3 pull ups, 3 dips, 1 clean and jerk

    I felt very light headed and thought that I was going to faint toward the end of today’s WOD. Hopefully tomorrow’s WOD will be better…smiles..

  8. Ed

    Warm up

    Strength Front squat 10-10-10-10

    155-175-195-205

    WOD

    1-2-3-4-5-4-3-2-1

    Muscle ups
    Clean n Jerks 135

    11:04

    Couldn’t take it to the next gear today,

    Good job mark kevin and pierre !

  9. Deadlift – 45×10, 65×3, 95×3, 110×3, 125×3, 140×8

    Scaled WOD:
    3-6-9-12-15-12-9-6-3 Pull Ups and Parallette Dips
    1-2-3-4-5-4-3-2-1 Clean & Jerks @ 75#

    DNF: 6-3 Pull Ups and Dips & 3-2-1 Clean & Jerks

  10. Dan

    OHSx3
    45-95-115-135 Didn’t attempt the 150, 135 was plenty heavy.

    WOD: 1-2-3-4-5-4-3-2-1
    Muscle Ups
    Clean and Jerk @135

    Time: 10:13

  11. Marcel

    CFWU x3

    Strength: Back squats

    3x 130-140-160-175 ran out of time

    WOD:
    1-2-3-4-5-4-3-2-1 reps of:

    Muscle-ups (did them using the “Jolly Jumper”)
    Clean and Jerks (135/95#) used 115 lbs

    Ran out of time with 1 muscle up left…GRRR!

  12. Owen

    WU x 3
    Strength 5’s
    Clean
    85-95-105-115-115…worked on technique

    WOD
    1-2-3-4-5-4-3-2-1 Reps
    Muscle Up’s
    Clean and Jerks 85#

    subbed Pull ups and dips at 3x reps
    3-6-9-12-15-12-9-6-3

    Time 13:37

  13. Owen

    Kevin I entered my results twice today and both times they did not show up….not sure if anybody else had a problem…..all seems fine now

  14. Jeff

    No strength. Practiced muscle-ups instead.
    Success! Hadn’t done a muscle-up since June 18th.

    WOD (Rx’d):
    1-2-3-4-5-4-3-2-1
    Muscle-ups
    Clean & Jerks (135#)

    15 minute limit while I was in the second round of 4s.
    Total of 18 muscle-ups and 15 C&Js.

    First time doing muscle-ups in a WOD. Overall pretty happy with that! 🙂

  15. Heidi

    Ok…here goes attempt # 3.

    WU x 3
    Push Jerk x 1
    60-70-80-90-100(f)

    Scaled WOD:
    3-6-9-12-15-12-9-6-3
    Pull Up (Red Band)
    Dips (Parallettes)

    1-2-3-4-5-4-3-2-1
    Clean & Jerks 65#
    Time: 13:12

  16. Gabriel

    WUx3
    28 Burpees

    Strenght – Front Squats x3
    45-85-115-135-155(PR)

    WOD:Super Modified (Since I was unable to read)
    3-6-9-12-15-12-9-6-3
    Pullups
    Dips
    3-6-9-12-15-12-9-6-3(Should have been 1-2-3-4-5-4-3-2-1)
    Clean & Jerks at 95#

    Ran out of time – Was up to 9th C&J on the 15’s (so 39 C&J)

    Important lesson for all you boys and girls, learn to read before beginning a WOD.
    Then you wont be dead exhausted and half done when everyone else is finished 😉

    Happy Birthday Mel!
    Great Job 6:30 crew!

  17. Ed K

    wu

    strength 10-10-10-10- front squats
    155-175-195-205

    1-2-3-4-5-4-3-2-1

    mu
    cnj 135

    11:04

    mob wod

    MWod: 2 min with leg press mob
    2 min each leg figure four on the wall
    2 min each straight leg door frame hammy

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