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42 Responses

  1. Amanda

    CFWU x2

    Strength: Shoulder exercises

    WOD:
    5 Rounds
    15 KB Cleans (25#)
    10 Jump Over Boxes
    5 Towel Pullups (subbed ring rows; shoulder)

    T = 9:26

    I liked this workout.

  2. krista

    YAY RAY! You look great, and I can tell you feel great too. Keep up all the good work, you’ve made such huge progress with training and nutrition and it definitely shows!

    I did Karen last night with an 8kg (17.6lb) ball (8′ height, limited by ceiling) 9:35
    last time was 9:28 with a 14lb ball so very happy with that!

  3. Joanna

    WU x2
    Shoulder press x5
    45 50 55 60 70 x1

    5 rounds
    15 kb cleans 35#
    10 jump over box 20″
    5 towel pullups (hung from ring)
    12:19 – pullups slowed me down. The rest went well

  4. Kevin

    Front Squats x7 w/ 1min rest
    95-135-165-185

    5 Rounds
    15 Kettlebell Cleans (53#)
    10 Jump Over Boxes (20″)
    5 Towel Pullups (hung from rings)

    7:13

    Really liked this one!

  5. Heather (Mum)

    WU X 2
    Strength Deadlift (5’s)
    100-110-120-125 Ran out of time.
    WOD
    5 rounds of:
    15 Kettlebell cleans (20)
    10 jump over box
    5 pullups (red)
    Time 10:10
    I like this one.
    Great newsletter. Looking good Raychell.

  6. Martine

    WU X2

    Press (x3)
    35-40-45-50-60

    WOD
    5 rounds of:
    15 Kettlebell cleans (25)
    10 jump over box
    5 towel pullups (I cheated a little bit…the first one I did strict and then I jumped) 🙁

    Time – 10:55

    Great workout!

    1. Jeff

      Congrats Raychell! Great progress! You really aren’t the same person and it’d be fun to see before and after pics.

  7. Shelley

    WUx2
    Strength – Deadlifts X 1
    65-75-85-95-105 (PR)

    WOD – 5 rounds
    15 KB cleans (10lbs)
    10 jump over box
    5 pullups (blue band)

  8. Jeff

    OHS – 1RM
    45-65-85-105-125-135(F)
    More progress on OHS. Old PR back in July was 135. I’ve been working on a lot of mobility to bring this back up. Quite happy with 125 today.

    WOD (Rx’d):
    5 Rounds
    15 KB Cleans (53#)
    10 Jump over Box (20″) – all jumps clear of box
    5 Towel Pullups (on ring)

    Time —> 9:18

    Nice workout! It’s fun to learn new things and get bruises at the same time.

  9. Rob

    wu x 2
    Strength 1 rep max
    Press – 65-95-115-120-125(f)

    WOD:
    5 Rounds
    15 KB Cleans (40#)
    10 Jump over Box (20″) – all jumps clear of box
    5 Towel Pullups (on ring)

    Time —> 9:11

    I don’t usually have nice things to say about Marc, but he did a good job coaching today. Stay golden Ponyboy!!

  10. Elissa

    WU X 2

    PushPress x 3 (max is 125)
    65-85-95-110-115

    WOD:
    5 Rounds
    15 KB Cleans (30#)
    10 Jump-On-then-over-Box (18″)
    5 strict Pullups (yellow band)
    Time —> 11:56

    great workout!! 😀 feeling good today so yay! 🙂

      1. Elissa

        thank you 🙂 🙂

        im thinking maybe Im gonna drink lots of water, avoid to many fiber (fruits/veggies) and nip this in the butt!

  11. Tracy S.

    WUX2
    Strength: FRONT SQUATS
    65×5 – 85×3 – 95×3 – 110×3 PR(reps) – 115×3 PR(reps):-)

    WOD: 5 Rounds
    ~ 15 KB Clean @ 25#
    ~ 10 Jump on-over Box (18″)
    ~ 5 strict Pull-ups (Green/Yellow bands)
    TIME: 11:46

    Liked this workout. Started out a little slow, but I think the techniques improved after a couple of rounds.

    Good job coach Marc. Great explanation on the KB cleans.

    Congrats Ray on all of your accomplishments. Inspiring!!

  12. Aurora Bully BadAss

    WU X 2
    Strength OHS (Kept weight low but reps high due to wrist issues)
    3 sets of 10
    45-50-55

    WOD:
    5 Rounds
    15 KB Cleans (25#)
    10 Jump-On-then-over-Box (18″)
    5 Strict Pullups (green & yellow bands)
    time = 11:00

    Thank you everyone for all the kind words. You guys are awesome!

  13. Chantal L.

    WU x2
    Strength 5’s
    Deadlifts 150-160-175-200-230

    Wod: 5 rounds of
    15 KB cleans (35#)
    10 jump over boxes from hell
    5 strict pullups (blue and yellow)

    Time: 13:05

    Soooooooo here is my little story…
    I was the last one to finish so here I was pushing it hard to the end. At my last round of jump over boxes from hell, I fell… TWICE! (For those who don’t know, I am terrified of box jumps because of this could happen). I awnted to quit, I was mad, and I felt like screaming and crying, but Kevin took away the “big” box and put a small one in front of me. I finished the workout like that.

    My point is, at first I was super mad that I had “failed” at box jumps, but now that I’ve cooled down a bit, I realise it is my first time failing at something that I am terrified of. I realise that I probably failed because I pushed myself hard enough to do something I did not want to do. I did it, I failed, SO WHAT! I wasn’t that bad… and from now on I will try to look at box jumps like a challenge, and not a fear.

    Have a great night everyone… while I take care of my bruises and scrapes! 😀

    1. Kevin

      I’m glad you didn’t give in. I find CrossFit grooms people to never give up when everything is knocking you down. Obstacles are merely challenges. They are not dead ends. They’re hurdles. And we can get over all of them. Congrats for getting back on your feet and finishing the workout!

      Perfect opportunity to re-post this video. I have his quote in my office.

      http://www.youtube.com/watch?v=45mMioJ5szc

  14. Lora

    WU x 2

    Strenght: Front Squats (x5)
    65-75-90-105-120 (PR) Yippeeeeee!

    WOD – 5 Rounds of:

    15 KB Cleans – dead position (35#)
    10 Jump on/over box (18″) (first 3 rounds clear of box, last 2 on and over)
    5 strict Pullups (green band)
    Time —> 9:31

    First time doing KB cleans…..probably going to have a few bruises.

    Great job 6:30 crew!

    1. Lora

      OMG…gotta proof read before posting!

      That should be “strengTH”, not “strengHT”…and it was 25# KB, not 35#.

      Thanks for the kind words, Elissa and Marcel. Marcel, also, thank you for making things “convenient” :-). Otherwise, I would have topped out at 115!

  15. Marcel

    CFWU x 2

    Shoulder Press x 3

    75-85-90-105-120 Last two reps were ugly

    5 Rounds
    15 Kettlebell Cleans (40#)
    10 Jump Over Boxes (20″)
    5 Towel Pullups (hung from rings)

    9:29

    Also really liked this WOD, next time will tackle with the 53# KB

  16. Gabriel

    WUX2

    Strength – Front Squats X5
    135-155-165-175-195(PR for Reps)

    WOD 5 rounds of
    15 KB Cleans (35#)
    10 Jump over Box (18″ + 25# plate) – all jumps clear of box
    5 Towel Pullups (on ring)

    Time —> 8:32

    Great work evening folks!

  17. wu x 2

    Practice Kettlebell clean

    Strength – Front squat x 3
    115,135,155,165,170

    5 rounds
    15 KB clean (30)
    10 jump over box
    5 towel pullups

    Time = 8:59

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