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. ๐
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.

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.

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 ๐

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!

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.

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 ๐

Please xcel my 7am Thx

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

You did great. Burpees are looking really good!

I didn’t name it that?!

Cheyenne – that’s an awesome time! And thanks for the laugh on naming the WOD ๐

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 ๐

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. ๐

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.

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.

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!

Well done. No prob!!

Kevin, i got an email saying i got a spot at 4:15

could you cancel my 5:30?

thanks (:

Already done.

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 ๐

You power cleaned 130×5 ??? I’m so embarrassed. Nice work!!

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!

Good job coach Sonia. Like Joanna said, I love that formula for strength.

Impressive Sonia!! Good job!!

wow,, good job Sonia!!

I was just googling videos of cleans and power cleans…

very neat to see proper technique. (:

Thanks guys:)

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

Cleans – 5RM

75-95-125-145(3) Tight from yesterday’s WOD

WOD: “Frogger” —> 4:43

PR by 38 seconds

You beast

That was a great time Jeff, wish I could’ve kept up.

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

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.

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.

trรจs vite Pierro

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.

Nice work today Ed.

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

WUx2

Cleans

95×3 125×3 145×3 160×3

WOD

4:09

Thanks for the help Jeff!

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.

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 ๐

Frogger as rx’d- 5:40 min

30 secondes PR. Very happy!!

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! ๐

Great job 6:30 crew!

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

WU X 2 (Wall ball & vsit)

stenght:push press x1

65-75-85-95-105(pr)-115(pr)-120(pr)-125(pr)

WOD W yellow band:

8:21

๐

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. ๐ Great job Mark, Ed and Andrew getting that terrible looking Thruster WOD done.

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.

wux2

Back Squat 3’s

80-85-90-105-120

wod w green band for pullups

time=8:17