All Aboard

13
Sep

All Aboard

2 rounds with 2 min at each station:
Overhead Lunges (45/25#)
Ring Dips
Box Jumps (24/20″)
Toes to Bar
Back Squats (135/95#)
Rest 2 minutes

Would you just look at those elbows? Look at them! Just look at them!

64 Responses

  1. FIGHT GONE BAD 6!!!
    Saturday, September 17th, 10:00am
    Open Registration.

    Register Online.
    Click “All Calendars” to see it on the schedule.
    You are not able to cancel your registration online.
    If cancelling is necessary email/text Marc or Jeff.

    Let’s get a huge turnout this Saturday!

  2. Johan

    Looking for strong, fit people πŸ™‚

    Let me know if you are available either Friday 6pm-8pm or Sunday 6pm-8pm to help carry bags of dresses. I’ll give a ticket to the Casino party and a drink ticket for those helping at either time.

    Message me at [email protected] or 386-3889

  3. Run 400m

    WUx1

    Weighted Pull Ups: 20-30-40-45 (under hand)

    WOD: I’m going to call this one “Jeff Gone Bad”
    2 rounds with 2 min at each station:
    Overhead Lunges (45# plate)
    Ring Dips
    Box Jumps (24β€³)
    Toes to Bar
    Back Squats (135#)
    Rest 2 minutes

    Total reps: 285

    Back Squats were interesting. Good workout Jeff!

  4. Ron

    400m Run
    WU x 1

    Strength: Weighted pull ups
    4×20, 1×30, 1×40, 1×60(failed)… got greedy too fast hehehe

    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    OH Lunges #45 = 31, 23
    Parallette dips = 45, 43
    Box Jumps #24″ = 28, 33
    Toes to bar = 12, 13 (new one for me)
    Back squats #115 = 22, 23

    Grand Total = 273

    Really loved this work out

  5. Amanda

    WU x1
    400m run

    Strength: pullups

    WOD: “Jeff gone bad”.
    2 rounds with 2 min at each station:
    Overhead Lunges (25# plate)
    Ring Dips (small band)
    Box Jumps (20β€³)
    Toes to Bar
    Back Squats (95#)

    Total = 183

    I have really been enjoying Jeff’s programming. Except this morning. lol

  6. Leesa

    400m Run
    WU x 1

    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    OH Lunges #10
    Parallette dips
    Box Jumps Small one
    Toes to bar-Sit Ups
    Back squats #65

    Grand Total = 209

    Thanks Marc for the Pullup try will get it next time πŸ™‚

  7. 400m Run
    WU x 1

    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    OH Lunges #10
    Parallette dips
    Box Jumps Small one
    Toes to bar-Sit Ups
    Back squats #65

    Grand Total = 261

    I like this WOD but is a tough one!! πŸ™‚

  8. 400 row , WUx1

    Weighted Pullups (strict): 10# x5, 20# x5, 30# x5, 40# x5, 50# x1, 65# x1, 75# x1 (unable today – I wont say Fail – I kissed the bar – just couldnt get the chin up over – so close – next time πŸ™‚

    WOD: “ALL ABOARD” 2 rounds with 2 min at each station:
    Overhead Lunges (45#) = 42, 34
    Ring Dips = 30, 32
    Box Jumps (24β€³) = 61, 40
    Toes to Bar = 23, 28
    Back Squats (135#) = 17, 20
    Rest 2 minutes

    Score = 173 + 154 = 327

    Took me a while to recover from this one. Nice WOD Jeff and thanks for Marc for Great Coaching this AM!
    Have a great Day everyone πŸ™‚ πŸ™‚

  9. Mobility
    400m Run
    WU x 1
    Strength: Weighted pull ups
    Vest 20#x4,30×2
    Dumbell 30×1,40(F)

    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    OH Lunges #45 = 28, 22
    Rind dips (yellow band)= 18, 14
    Box Jumps 24β€³ = 26, 25
    V-snap = 36, 38
    Back squats #135 = 28, 25

    Total score = 260

  10. Mobility
    400m Run
    WU x 1
    Strength: Weighted pull ups
    Vest 20#x4,30Γ—2
    Dumbell 30Γ—1,40(F)
    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    OH Lunges #45 = 28, 22
    Rind dips (yellow band)= 18, 14
    Box Jumps 24β€³ = 26, 25
    V-snap = 36, 38
    Back squats #135 = 28, 25
    Total score = 260

  11. sorry cancel the first post not awake yet I WISH

    Mobility
    400m Run
    WU x 1
    strength – pull ups practice 2 yellow band

    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    OH Lunges #10 = 41, 41
    Rind dips (green band)= 27, 26
    Box Jumps small = 33, 28
    V-snap = 31, 30
    Back squats #65 = 10, 13

    Total score = 280 -Marc thanks for the help with the back squats

  12. Alissa

    Jeff :4:15 crew… don’t show up too early. I’ll be there as soon as I can to open. It’ll be after 4pm when I get there.

    I am so sorry but I have to cancel my 5:30 spot…I feel terrible for doing this with such short notice & my apologies to anyone that was on the waiting list…something unforseen came up at work and I won’t get out of here in time to make it. Sorry again!

  13. Jamie

    Mobility
    4000m Run
    CFWU x 1

    Strength – Weighted Pullups
    Made it to 2 @ 20#

    WOD – “All Aboard”
    2 rounds with 2 min at each station:
    Overhead Lunges 45#
    Ring Dips Yelllow
    Box Jump 24″
    Toes to Bar
    Back Squats 135#
    Rest 2 minutes

    Round 1 138
    Round 2 144
    Total: 282

  14. Tracy S

    Run 400M + WU X1
    ~ Practice Pull-ups ~
    Green Band / Yellow Band / No-Band (almost).. chin right there, not quite over. … will keep trying.

    WOD:
    OH Lunges #10…..6, 41 (knee pain during first set)
    Parallette Dips….. 21, 28
    20″ Box Jumps….. 30, 26
    Sit-Ups………………30, 37
    Back Squats #65…21, 15

    Total reps: 255

    Tough workout, but a good one. Ya done good Jeff. I actually really like this format and it was a good combination of exercises too πŸ™‚

  15. Evan

    400m Run
    WU x 1
    WOD: All aboard
    2 Rounds, 2 Min. each station, 2 Min rest betweeen rounds
    Box Jumps 24″
    Toes to bar first round-Sit Ups 2nd round
    Back squats #95
    OH Lunges #45
    Ring dips with 2 Yellow bands

    Total: 178
    Not a great number, but I’m still satisfied overall with how I did today. It definitely could have been worse for my first time trying ring dips and toes to bar and for having done my overhead lunges Rxed. Felt a bit, at the end of this, like I did at the end of the hopper. I think that means it’s working?

  16. Jane

    2 rounds with 2 min at each station:
    Overhead Lunges (25#)
    Ring Dips (1st round-smallest band, 2nd round-next band up)
    Box Jumps (20β€³)
    Toes to Bar
    Back Squats (65#)
    Rest 2 minutes b/w rounds

    Score – 195

    1. Corinna

      400 m run
      Wu x 1

      Weighted pullups: 20lb, 25lb,30lb,35lb

      All aboard:

      Overhead lunges: 25# plate 25,28
      Ring dips: yellow band 26,28
      Box jumps: 20″ 37,32
      Toes to bars 17,16
      Back squats 95# 28,28

      Total: 265

      I quite liked this WOD! Great to get through a WOD without feeling like the top is going to come off my head!!!

      Thanks Gabrielle and Jeff!

      Nice work 6:15 p.m. crew!

  17. Rob W

    “Jeff gone bad”
    2 rounds with 2 min at each station:
    Overhead Lunges (45/25#)
    Ring Dips
    Box Jumps (24/20β€³)
    Toes to Bar
    Back Squats (135/95#)
    Rest 2 minutes

    261 or Jeff minus 2

    Awesome workout. I loved having the back squats in there. OH lunges were horrible, but again, nice to see them in there.

  18. Francis

    Run 400m

    WUx1

    Weighted Pull Ups: 20-30-40

    WOD
    2 rounds with 2 min at each station:
    Overhead Lunges (45# plate)
    Ring Dips(scaled with parallel dips)
    Box Jumps (24β€³)
    Toes to Bar
    Back Squats (135#)
    Rest 2 minutes

    Total reps: 234

  19. Dan

    Weighted Pull ups – 10-20-30-45-55-65-75PR Unexpected PRs are the best.

    WOD: Jeff Gone Bad
    2 rounds with 2 min at each station:
    Overhead Lunges @45 27, 26
    Ring Dips 36, 27
    Box Jumps 24β€³ 43, 42
    Toes to Bar 40,25
    Back Squats @135 30, 13
    Rest 2 minutes

    Total: 309

    Very cool to have back squats in a WOD, although they were quite tough. Great workout, nice programming Jeff!

  20. Marcel

    Mobility
    4000m Run
    CFWU x 1

    Strength – Weighted Pullups
    Did 3 with both 20# vests

    WOD – β€œAll Aboard”
    2 rounds with 2 min at each station:

    Overhead Lunges 45# 37 – 32
    Ring Dips 15 – 11
    Box Jump 24β€³ 31 – 28
    Toes to Bar 20 – 17
    Back Squats 135# 15 – 18
    Rest 2 minutes

    Total: 224

    Tough WOD Jeff but enjoyable in a sick sort of way πŸ™‚

  21. Weighted Pullup:
    10-20-30-40-50
    Know I have more. Will try for more soon when I have more time.

    “All Aboard” (Rx’d):
    OH Lunges — 30/30
    Ring Dips — 18/18
    Box Jumps — 47/41
    Toes to Bar — 26/22
    Back Squats — 18/13

    Total —> 263

    “Jeff Gone Bad”??? … Really guys?… I’m a good person. πŸ˜‰
    I’ve been waiting for this day for a month! I liked it a lot… glad you guys did too and can’t wait to try it again!

  22. Lora

    Mobility
    WU x 1
    400m row
    Unassisted pullups (not ready for weighted ones yet)

    WOD “All aboard” *modified to accomodate my injuries…THANKS JEFF!*

    2 rounds with 2 min at each station:

    Good mornings (45# bar) = 52,48
    Ring Dips(scaled with green band) = 30,27
    Row (for calories) = 27,27
    V-snaps = 45,39
    Back Squats (95#) = 37,34
    Rest 2 minutes

    Total = 366

    Great workout, Jeff. I really enjoyed that. πŸ™‚

  23. Gabrielle

    Late today – fire drill on campus grrrr!!!
    Mobility plus 400 m run and 25 burpees by the time I was done it was time to start the WOD!!

    Jeff Gone Bad (you know we love you Jeff!)

    WOD as rxed except for ring dips with green band…

    Total first round 152 reps
    Total second round 123 reps
    Grand total 275 reps

    My second round was significantly slower than the first lost almost 20 reps on OH lunges alone because my arms were dead!!!

    Great WOD Jeff – You’re very good at programming πŸ™‚

    Welcome to Chris G who did a bang up job on his first CF WOD tonight πŸ™‚

    So impressed with everyone’s will to push through today – you all did SO great!!!

  24. Chantal L.

    400m run
    WU x1

    WOD: Jeff gone bad πŸ˜€

    2 rounds, 2 mins per station :
    Overhead lunge (25#) 22 – 22
    Dips (paralettes) 27-26
    Box Jumps (21″) 25-23
    Sit ups 43-44
    Back Squats 20 – 15
    rest 2 mins

    Total 137+130 = 267

  25. Hannah

    400 m run, wu x 1
    strength: sets of 5, 4, 3, 2, 1 on green band, a couple .5s the second time around
    2 rounds, 2 mins per station :
    Overhead lunge (10#)
    Dips (paralettes)
    Box Jumps (12)
    Sit ups 43-44
    Back Squats @ 65
    rest 2 mins
    total 254; great coaching and teaching Jeff!
    Great push on your last toes to bar, Jamie!

  26. Marc H.

    400m run
    CFWu x1

    Strict weighted pullup 1’s
    10-20-30-40-50-55-60(f)

    β€œAll Aboard” (Rx’d):
    OH Lunges β€” 28/27
    Ring Dips β€” 33/28
    Box Jumps β€” 52/32
    Toes to Bar β€” 24/19
    Back Squats β€” 23/16

    total of 282 reps

  27. Steph G

    Mobility
    400 m run
    wu x1

    3 strict pullups

    WOD (started w ring dips)
    Lunges # 10 plate= 52
    Ring dips green band = 56
    Box jumps = 53
    V snaps = 84
    Back Squats =13 + push jerks = 6 = 19

    Total = 264

    When I look at these results it surprises me that I got so many box jumps. Felt a sharp pain during the Back Squats scaled to push jerks during the second round. I still feel the pain in my hip when I walk. I just hope it’s nothing serious and it goes away πŸ™‚

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