Let’s go unbroken

58 Responses

  1. Steph G

    wu x2
    Strength Push Jerk 3’s

    Hang Power Cleans #55
    Box Jumps
    time = 5:08

    Trying to land w knees bent on the push jerks. Landed on my toes a few times. Technique getting a lot better than what it was. Seem to be more at ease with landing with my knees bent. Thanks Kevin for the tips! Hang Power Cleans where all unbroken. They are way easier than the squat power cleans. I like this Wod cause it falls into my type of workout, less reps more weight.

    Have a great day Everyone!

  2. Amanda

    WU x2

    Strength: Hang power cleans
    1x 45-50-55-60-65-70-75-80-85-90

    Hang Power Cleans (55#)
    Box Jumps (beige box)

    T = 5:08

    Lost focus and put the bar down for a few seconds on the 15’s. Frustrated that I did that.

    Enjoyed this workout!

  3. Joanna

    WU x2
    Hang Power Clean x1
    45 65 75 85 95 105 115 120 125(failed but pulled it high enough just have to get elbows around. Matched my clean PR with the 120)

    Wod @ 65# & 20″ box
    3:24 πŸ™‚

  4. Martine

    WU x2

    Strength: Push Jerk (x5)

    Hang Power Cleans (65#)
    Box Jumps (20″)

    Time: 6:22 why am I so slow? Last one to finish. πŸ™

      1. Martine

        Thanks Sonia, you’re right…before I wouldn’t have done it as Rx. But I want to chunk up and it’s not working. I’m tired of being a shrimp. I want to be a big strong lobster for once. πŸ™‚ I have to keep working hard, I know.

  5. Johnny G

    Bitter-sweet day for me.

    Bitter: 50 burpees for no-show tues (damn)
    CFWU x 2
    Strength-HPC: 5reps.45-65-95-115-135(pr) 1 rep for 135

    WOD: 4:57 with 24″ & 85#

    SWEET: PR For DU = 20!!! Pullups strict = 15 and FIRST EVER Muscle-up Strict: 1x2reps !!! πŸ™‚

    Just a little bit excited!!!!!! thanks for the tips and encouragement Sonia and Kev!

  6. Corinna

    WU x2

    Strength: Hang Power Clean

    WOD @ 65# Box Jump 20″ Box
    Time : 3:21

    Quite the cough going on!!

  7. Sonia

    Hang power cleans 5’s

    Got my first strict muscle up!!!

    Great job Jo and Corinna on your HPC. Congrats John on your first muscle up(strict at that!) and Elba on your first wod, well done:)

  8. Sonia

    Hang power cleans 5’s

    1st strict muscle up x 2!!!!

    Great job Jo and Corinna on your HPC. Congrats John on your 1st muscle up (strict at that!) and Elba on your1st wod, well done:)

  9. WOW! Great work everyone! Super times on the WOD, awesome weights on the strengths and lots ‘o’ muscle ups!! All before noon! Congrats you guys. πŸ˜€

  10. Rob W


    First you beat me at football, then you walk in to the gym and pound out a muscle up this is unacceptable. Please go back to curves.

  11. Tracy S.

    Strength: Overhead Squats
    45×5 ~ 55×4 ~ 55×5 – 65×4 (not feeling very steady tonight)

    WOD: with 55# and 20″ box
    TIME –> 6:41

    Later found out that instead of doing a “Box Jump”, I do a “Box-SQUAT-Jump” for every rep….so I figure I should get extra credit for making it more difficult πŸ™‚ At least it explains why I always feel like I’m so slow on the box jump WODs.

    Cashout: X-legged stretch

  12. Owen

    WU x2
    strength OHS 1’s
    15-35-45-55×2-65x2PR-70x2PR….lower squat as well

    Hang pwr cleans 85#
    box jumps smbox & 45# plate

    Time 4:34

  13. Kevin

    Another one of Sonia’s creations…

    AMRAP 15min
    5 HSPU (kip)
    10 Burpees
    15 SDHP (75#)

    6 rounds + 1 Burpee

    Really felt my arms from two days ago. Going down in the burpees kinda sucked. But it was a good workout.

    Good job Andrew. You’ll get me next time πŸ™‚

  14. Gabriel


    Strength – Hang Power Clean
    Practiced the transition from hook grip to no grip back to hook.
    Was not easy to break that habit.

    WOD: as Rx’d
    Hang Power Cleans 95#
    Box Jumps 20″

    Time –> 5:17

    Yip, was a great race Mario!
    Great work everyone!

  15. Lora

    CFWU x 2

    Strength – Hang Power Clean (x4)

    Hang Power Cleans 55#
    Box Jumps 18″
    Time= 6:11

    First time doing box jumps. Boy, those weren’t pretty! LOL

  16. Jeff

    Here’s the rope order so far…
    John, Kerri, Marco & Martine, Steve & Shelley, Me

    Less than 11 ropes and it’s $29.90 (price for Canadians) plus about $1.00 each for shipping.
    If we have 11 we’ll get one free and pay less for shipping.

    Anyone else want in on the order? or out?
    I’ll wait til the weekend to order to make sure we get everyone.

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