Tuesday WOD

40 Responses

  1. Cheyenne

    WUX2
    Strenght: OHSX5
    35-40-45-50-55

    WOD: PUNISHMENT
    1-2-3-2-1
    Burpee Broad Jumps Length of Gym
    5-10-15-10-5
    Pullups

    Time: 11:16

  2. Patrick

    Practiced the handstand

    WOD:
    1-2-3-2-1 Lengths of gym
    Burpee Long Jumps
    5-10-15-10-5
    Pullups

    4:29 Missed my PR by 36 seconds. Previous time was 3:53 ๐Ÿ™

  3. Amanda

    CFWU x2

    Strength: Cleans
    3x 65-70-75
    then 4x 85.

    WOD:
    1-2-3-2-1 Lengths of gym
    Burpee Long Jumps
    5-10-15-10-5
    Pullups (subbed ring rows for pullups)

    T = 6:56

    Another one that I really enjoyed, I’m having a good Crossfit week. ๐Ÿ™‚
    Also very excited to have been able to use my arms in a WOD, haven’t been able to do anything with them for a few weeks but my shoulder is finally showing some signs of improvement.

  4. Joanna

    WU x2 (finally got the kip for toes to bar! lets see if i can keep it)
    Push Jerk x5
    65 70 75 85 95 (cleaned from floor, 1 min rest between sets)

    WOD –
    5 Burpees then amrap wallballs with remaining time for 1 min (first min)
    5 burpees then amrap wallballs with remaining time for 1 min (second min)
    Rest 2 mins repeat x5 rounds or as many rounds needed to get to 100 wallballs

    I needed 6 and a half rounds to get to 100. 10# ball 10ft wall. Kevin nicely told me it was only 5 rounds this morning. After my first round then told me I really had to get to 100 wallballs..as many rounds as needed. What a lucky girl I am to have such a nice guy…it really wasn’t as bad as I was expecting though, and my wallballs need work anyway. Good practice.

  5. Kevin

    Push Jerks x3 with 1min rest
    95-135-155-175-190-200 (tied PR)

    “Sonia’s Creation” – basically my goats
    21-15-9 reps
    Push Press (135#, from rack)
    Ring Dips

    11:28

    Was muscular fatigue instead of cardio. Those are the ones I need to work on, especially the upper body. Thanks coach!

  6. Sonia

    strength 5’s
    power clean with 1min rest btw sets 75-95-105-115-130

    5 rounds or as many rounds as you need to get to 100 wall balls
    2 min rounds(1st min do 5 burpees then amrap wall balls, 2nd min 5 burpees amrap wall balls) with 2 min rest btw

    Finished it in 4 rounds (only had to do 5 wb in the second min of the 4th round) all with 14lb ball and 10ft

    I feel my wallballs are improving, didn’t hate them as much today ๐Ÿ™‚

    1. Joanna

      Great job on that workout Sonia! And 130 x5 with the 1 min rest..awesome! I kind of like the 1 min rest, definitely not easy makes the strength like a mini workout but it’s good!

  7. Jamie

    CFWU x 2

    Strength – Squat Clean x 5
    100-110-120-140
    Need to drop my weight back and work on form

    WOD – Frogger
    Time: 6:46
    PR by 12 secs

  8. Raychell

    CFWU X 2
    Strength Shoulder Press (1’s)
    50-55-60-65-70

    WOD
    1-2-3-2-1 Lengths of gym
    Burpee Long Jumps
    5-10-15-10-5
    Pullups(green band)
    9:19

  9. Tracy S.

    WU: X2
    Strength: Push Jerk
    45×5 ~ 55×5 ~ 65×5 ~ 75×5 ~ 80×5

    WOD: w/ red band
    TIME —> 7:46

    That was a good one!
    CASHOUT: 1 min. calf stretch each leg & 1 min. couch stretch each leg.

  10. Pierre

    Cleans 5RM –> 115-135-155-165-185 (PR for reps)

    WOD w/ pullups on bar –> 3:20 (PR by 53s)

    But last time I did the pullups on the rings….that makes them much slower.

  11. Ed K

    WU

    Strength with max 1 min between sets
    OHS 3RM

    135-145(f)-140-145-150-155

    WOD…

    WOD โ€“
    5 Burpees then amrap 135lb thrusters with remaining time for 1 min (first min)
    5 burpees then amrap 135lb thrusters with remaining time for 1 min (second min)
    Rest 2 mins repeat x5 rounds or as many rounds needed to get to 75 Thrusters

    6 and a half rounds…. ouf

    That was one of the hardest workouts Ive ever done.

  12. Shelley

    WU x 2
    Strength: Front Squat
    25×5 – 30×5 – 35×5 – 40×5 – 45×1
    WOD
    1-2-3-2-1
    Burpee long jumps
    5-10-15-10-5
    pullups (rings)
    Time: 7:38

    Cashout lmin. calf stretch each leg & 1 min. couch stretch each leg

  13. Mario

    CFWU x2 (purple dips x15/12)

    Deadlift x5
    185
    Sumo Deadlift x5
    200-215-225(x1) … back still busted from yesterday, but felt good still.

    WOD Rx = 6:09 … somehow the first set of 10 and the 15 pull-ups were a bit uncoordinated, couldnt keep a steady pace. Rest was fine.

  14. Marc H.

    Mobility + 2x(burpees+Ring Pull ups+OHS+T2B)
    Push Press with 1 min. rest between sets
    135-155-165-175-185-195

    WOD โ€“
    5 Burpees then amrap 135lb thrusters with remaining time for 1 min (first min)
    5 burpees then amrap 135lb thrusters with remaining time for 1 min (second min)
    Rest 2 mins repeat x5 rounds or as many rounds needed to get to 75 Thrusters

    took me 8 rounds and I’m toast. Thanks for the push everyone, it helped wonders ๐Ÿ˜€

  15. Gabriel

    WUX2

    Strength- Cleans – practiced proper form. Thanks for the coaching MC!

    WOD: “Frogger”
    as Rx’d

    Time –> 7:41
    10 Second PR and no bands this time. So am very happy! ๐Ÿ™‚

    Great job 6:30 crew!

  16. Martine S

    WU x 2
    Strength: back squats 3x
    70-80-90-100-105-110
    Thanks MC for the tips regarding my squats

    WOD with blue band
    Time 7:54

  17. Dan

    Back squat x3
    135-185-205-215-225-235×1-245×1 PR

    WOD Frogger: 3:52 PR by a few seconds.

    Bench press x3
    115-135-155-165-175-185×1-200×1 PR

    Big PR day for me. ๐Ÿ™‚ Great job Mark, Ed and Andrew getting that terrible looking Thruster WOD done.

  18. Marcel

    CFWU x 2

    Strength x 3 Push Press

    95-105-115-135-145

    WOD Frogger: 6:16

    PR by 48 seconds. Pull ups need work — need to control swing, too much wasted movement.

Leave a Reply