Monday’s WOD

6
Dec

Monday’s WOD

10-8-6-4-2 reps of:
Overhead squats
Ring Dips

Compare to March 12/09

I'm happy to see you

49 Responses

  1. Ed K

    WU

    Strength OHS 3s
    95-115-135-155-175f (it was after the work out haha)

    WOD

    10-8-6-4-2 reps of:
    Overhead squats 95lbs
    Ring Dips

    2:33

    1. Ed K

      Did 5RM Strict shoulder press in the gym today

      95-115-135-146(pr)(go Kilos ahah)

      Puts 1RM at low 180s! excited to see if I can get a life goal of bodyweight shoulderpress

  2. Kevin

    Push Jerk (haven’t done since Aug.19)
    45×10
    95×5
    135×5
    185×5
    195×5 (matches PR – very surprised)

    10-8-6-4-2
    Push Press 95# (subbed for OHS because of back)
    Ring Dips

    3:24

  3. Joanna

    WU x2
    Cleans x5
    65 70 75 90 100(1)

    10-8-6-4-2
    OHS 65#
    Ring Dips (first round no band rest with yellow)

    5:37

    19 Days!! HoHoHo πŸ™‚

  4. Gabriel

    WUx2
    Strength – Overhead Squat X1
    45×5-55-65-70-75-80-85×2(f-1st one knees where not open, 2nd did not lock arms)-85 PR of 30# πŸ˜€
    Shrug shoulders forces my arms to lock=stability οƒ resulting into more weight. Thanks coach!

    WOD: 10-8-6-4-2 reps of:
    Overhead squats 55#
    Ring Dips (subbed paralettes dips)
    Time: 4:00
    Great to work 3:15 folks!

  5. Jamie

    CFWU x 2

    Strength – Push Press
    95-120-135-155-160
    I think I might have jerked the last one, no PR than, ran out of time.

    WOD – 10-8-6-4-2
    OHS 75#
    Ring Dips (Yellow Band)

    Time: 5:36 PR by 2:35

  6. Sonia

    Strength – pushpress
    1’s 100-110-120-125 (didn’t go any heavier because of my shoulder still)

    10-8-6-4-2
    OHS (65lb)
    ring dips

    Time: 2:55 (PR by 6 sec) not a huge pr but very happy with it since I haven’t done ring dips in over two months!!

  7. Tracy S.

    WUX2
    Strength: Power Cleans (1’s)
    Practice on technique.. 65(multiple).. 75(a few).. 85(x2)

    WOD: 10-8-6-4-2
    ~ Overhead Squats @ 45#
    ~ Paralette Dips
    TIME –> 4:33

  8. Pierre

    Was late so I did 20 burpees.

    OHS warmup –> 45-65-85-95

    WOD w/ 95# and ring dips –> 2:23 (PR by 10 sec)

    I am pretty happy with that time since I haven’t done any ring dips in nearly 5 months!
    OHS were pretty good…my wrist didn’t hurt for that.

  9. Heidi

    WU x 2

    Push Jerk x 1 rep.
    60-65-75-85-95(PR)

    WOD:
    10-8-6-4-2
    OHS 65#
    Ring Dips (Yellow band)
    Time = 4:42

    Compared to March/10 time of 3:06, but that was with less weight & paralette dips.

  10. Steph F.

    WU x 2
    Back squat x 3: 45-65-85-95-105×2, Fx1

    WOD:
    10-8-6-4-2
    OHS (50#)
    Ring dips (yellow band)

    Time: 7:57

    Did OHS all unbroken, and first time using yellow band for ring dips in a wod πŸ™‚

  11. Gillyon

    CW x 2
    Shoulder Press (10s) 35-45-55-60(only could do 8)

    WOD
    10-8-6-4-2
    OHS (35lbs)
    Ring dips (first 12 strict without band, then pretty purple band)
    Time – 7:17

    Did 4 strict ring dips in a row.
    Great job everyone.
    Dan…that WOD was too easy for you…at least it looked that way!

  12. MC

    CW x 2
    Front squat 3RM
    105-125-135-145(1)-145(1)

    WOD: 10-8-6-4-2
    OHS #65
    Ring dips
    6:38 min
    Really happy with the result since I first though I wouldn’t be able to finish it, or need to use a band!!
    Good job everyone!!

  13. Marcel

    CFWU x2

    Shoulder Press x 3

    85-90-95-110-120

    WOD 10-8-6-4-2

    OHS 65 lbs
    ring dips

    Time 5:51

    Well everyone it finally happened, I hung around after class to work on muscle up progressions and then with Kevin’s encouragement I attempted a few muscle ups…And I finally GOT ONE!!!! πŸ™‚

    Sorry Guy you now have to relinquish your title as the “Oldest Guy” with a muscle up at CF Moncton. Unfortunately, I couldn’t get another one for Kevin to put on video before I left.

  14. Liam

    WUx2
    400m run with 20lb wall ball because I guess I was signed up for last Friday’s class… I could have swore that I wasn’t, but there it is. I’m happy that I had to run this evening rather than most any other time today because today was CRAP outside!

    Strength: Back Squats x5
    5-5-5-5-5
    95-105-115-125-135

    WOD:
    10-8-6-4-2
    OHS #95
    Ring Dips
    Time: 9:10

    RX’ed until the last 4 ring dips. Had to borrow Gillyon’s pretty purple band (Yellow band width) to ensure I finished within the 10 minutes. All OHS unbroken… really I wish I could have just done OHS for the whole WOD, it was those terrible ring dips that killed me. OHS and I are friends.

    Great work 6:30 crew!

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