ABC WOD

26
Sep

ABC WOD

7 rounds
200m Run
5 Power Snatch (115/75#)
10 Hand Release Pushups
15 Box Jumps (24/20″)

Brought to you by CrossFit Kinetics.

Slow-mo video of the power snatch.

Can you find our three handsome fellows?

50 Responses

  1. Cheyenne

    MOB
    Run 400m
    WUx1
    Burgenger WUx3
    Practice Power Snatch
    Practiced Box Jumps 12″ for 7 practice jumps

    5 Rounds
    200m run
    5 Power Snatches
    10 Pushups
    15 Box Jumps (8 inch)
    T= 22:52

  2. WU
    Practice with the Snatch (love this 🙂 )
    Able to get 115# snatch (PR)

    WOD: 17:40

    did as Rx’d for 1st round (ie 115# snatch x5 – but was not safe for me or shoulder so went with C&Js)… Lung burner people!!!
    Have a wonderful day and CONGRATS to the fellas on becoming Coaches, and all others who did their CERT….. Lata!

  3. We’re back! What a great weekend with Rob and Pat! This was my second Cert and have no regrets for going again. Learned some new things, refreshed some old and can’t wait to get back to the gym. Doing a WOD can wait a day though… still pretty sore from the weekend. I’ll see some of you this afternoon.

    Yesterday we did a team WOD…
    Rob, Pat and I teamed up with another guy.
    AMRAP 6 minutes:
    Wall Balls (20#)
    KBS (53#)
    Run 200m
    Rest
    One guys runs 200m. During that time the other partners are doing wall balls, kettlebell swings or resting. Rotate spots after each run. Short WOD but effective!

    A few highlights from the Cert…
    Dave Lipson (huge!), Pat Sherwood, Russell Berger and the other trainers.
    Visits from Camille Leblanc-Bazinet,
    Anthony Bainbridge’s 525# back squat (he said he wasn’t going heavy),
    Russell Berger’s 210# snatch (Russell is not a big guy)

  4. Amazing weekend in Montreal with Jeff and Rob. I can’t wait to find out if I passed so I can start helping out at the gym.

    I second the highlights mentioned by Jeff and I’ll had a few more:

    – Few good conversations with “crossfit celebrities”
    – Dave Lipson’s warm up drills (felt like I was in the military)
    – running 1k downtown Montreal along with 50-60 other crossfiters
    – Witnessed a guy who was told 5 years ago that he would probably never walk again, got out of his wheel chair after 2 years, started crossfit less than 6 months ago, went from 6″ to 20″ box jumps, ran 1k with us, learned the kipping pullup AND did “Fran” in 11 minutes with a 15lbs barbell. This guy was legit!
    – Getting yelled at by Dave Lipson while doing “Fran”
    – Realizing I have a “man crush” on Dave Lips.. wait did I say that out loud??

  5. Jamie

    Mobility
    Run 400m
    CFWU x 1
    Burgerner WU x 3

    Strength – Practice Power Snatch x 3
    45-65-85-105-115-125

    WOD – 7 rounds
    200m Run
    5 Power Snatch 95#
    10 Hand Release Pushups
    15 Box Jumps 24″

    Time: 22:02

    800m Run

  6. Mobility
    Run 400m
    WUx1
    Burgenger WUx3
    Practice Power Snatch
    65×3,85×2

    WOD : 7 Rounds
    200m run
    5 Power Snatches (85#)
    10 Hand Release Push ups
    15 Box Jumps (20#)

    Time = 21:07

  7. Martine

    400m run
    WUx1
    Burgener WUx3
    Power snatch 3x
    45(5)-55-65-75-85(failed, it was all mental for that one)

    WOD @ 65#
    knee PU
    20″ box
    Time 24:14

    Great job 3:15 crew!

  8. Tracy S

    400m Run
    Burgener Warm-Up (Great coaching Jeff)
    Power Snatch Practice with 45 & 55 (didn’t increase to my max)

    WOD (Scaled to 5 Rounds) with 45#; Push-ups from knees; and 18″ Box
    TIME: 19:15

    Congrats to Pat, Rob and Jeff for the achievements of the weekend!!!

    AND… Happy Birthday to TIM!!… If I had remembered earlier, we could have given you the gift of Burpees 😀

  9. Francis

    MOB
    Run 400m
    WUx1
    Burgenger WUx3
    Practice Power Snatch

    WOD 7 Rounds
    200m run
    5 Power Snatches (scaled 75#)
    10 Hand Release Push ups
    15 Box Jumps (24#)
    T= 28:46

  10. Heather S

    MOB
    Run 400m
    WUx1 + Toes-thru-rings
    Burgenger WUx3
    Practice Power Snatch

    WOD 7 Rounds
    200m run
    5 Power Snatches (scaled 45#)
    10 Hand Release Push ups
    15 Box Jumps (20#)
    T= 28:49

    Nice running the last one with you Francis! Great job everyone.

  11. MOB

    Run 400m
    WUx1
    Burgenger WUx3
    Practice Power Snatch

    WOD 7 Rounds
    200m run
    5 Power Snatches (scaled 65#)
    10 Hand Release Push ups
    15 Box Jumps (20#)

    T= 25:06??? I dunno, didn’t write it down…Was a little over 25:00

  12. Heidi

    WU x 1 / 400 m run / Burgener WU with stick & then 35#
    Practice Power Snatch @ 55#….decided that would be plenty of weight for the WOD

    WOD:

    7 Rounds
    200 m run
    5 Power Snatches (55#)
    10 Push Ups (hand release)
    15 Box Jumps 20″
    Time: 22:31

    Running after the box jumps….uggh! That really slowed me down. Really liked this WOD.

    Sounds like a great weekend in Montreal for the guys. Congrats.

  13. Steph G

    mobility
    Run 400 run
    Burgener warm up x3
    Practice power snatch
    15-25-35-45-55

    WOD scaled to 5 rounds
    200 m run
    5 Power Snatch #55
    10 hand release push ups
    15 Box Jumps 18 inchh
    Time = 19:40

    Slow push ups on toes, box jumps where done at a good pace. The power snatch felt heavy enough. WOD was a killer, felt like I was gonna meet pukie. Was hoping for the 7 rounds but got a cramp in my arm…

    Thanks Marc for the great tips 🙂

  14. Mel

    Wux1/ 400m Run/ Burgener WU with stick then with #45.
    Practice power snatch: 45 x5 – 55 x3 – 65 x3 – 70 x3 – 75 x3. I could have gone heavier, but ran out of time.

    WOD: 7 Rounds
    200m Run
    5 Power snatches (#65)
    10 H.R. plank pushups
    15 Box Jumps (21” – had the black box with the blue #45 on it)

    Time: 27:00

    I had a really hard time catching my breath on this one, but I feel pretty good about my form on the power snatches throughout. 🙂

  15. Lora

    Mobility
    Run 400m
    WU x 1
    Burgerner WU x 3

    Strength – Practice Power Snatch x 3
    35-45-55-65-70-75
    Thanks for the coaching Marc! Very helpful 🙂

    WOD – 7 rounds
    200m Run
    5 Power Snatch 75#
    10 Hand Release Pushups
    15 Box Jumps 20″

    Time: 23:03

    So happy I did this as Rx’d. First time doing a WOD with a run since calf injury….so far, so good 🙂

  16. Gabriel

    Mobility
    Run 400m
    WU x 1
    Burgerner WU x 3

    Strength – Practice Power Snatch x 3
    45-65-85-95

    WOD – 7 rounds
    200m Run
    5 Power Snatch 85#
    10 Hand Release Pushups
    15 Box Jumps 24″

    Time –> 25:00 ??

    Exact time unsure since I was going for extra round. Realised it as I was comming in from the 8th 200m run.

    Row 1000m time –> 4:03

    Geat job 6:30 crew!

    Congratulations Pat, Rob and Jeff on passing your Level 1!
    Welcome new coaches Rob and Pat!

    Happy Birthday Tim!

  17. Dan

    WOD: 7 Rounds
    200m Run
    5 Power Snatch @115
    10 Hand Release Push ups
    15 Box Jumps 24″

    23:05

    Wow, pretty brutal. What’s with all the running and jumping? 🙂

  18. Chantal L.

    WU x 1
    Burgener WU x3

    Practice Power Snatch 35-65-75 not enough time to go heavier, so I stuck with 65 for the WOD

    WOD scale 5 rounds
    200m run
    5 power snatch (65#)
    10 hand release pushups
    15 Box Jumps

    Time: 22:17

    Gross! It was so hot in there I felt like I was over heating!

  19. 400m run
    WUx1
    Burgener WUx3

    Practice power snatch:
    Tried a few reps at 45 and 65. At 65 my back was feeling a little weird so I chose to do the workout at 45 and work on form rather than weight.

    WOD: 7 rounds
    200m run
    5 Power nnatch @ 45#
    10 Hand release pushups
    15 Box jumps 24″

    Time: 21:34

  20. Ron

    Run 400m
    Wu x 1
    Burgener WU x 3
    Practice power snatch and got to #85, (never did a power snatch in my life and I know it’s going to take me many reps to get the technique down)

    WOD: 7 Rounds
    200m Run
    5 Power snatch #85
    10 Hand release push ups
    15 Box jumps #24

    Time: 21:55

  21. Owen

    WU x 1
    Bugener warm up
    Practice Power Snatch…up to 85#
    WOD: 7rnds…scaled to 5 (knee was not good)
    200m run …subbed 20 lunges
    5 pwr snatch 65#
    10 hand release push ups
    15 box jumps…”black Box”

    time 15:40

  22. **done Sept 30th as change for change

    WUx2

    Strength: Snatch work!
    45-50-55(3)-60(2)-65(5)-70

    WOD: (Change for change; wod from Sept 26)

    5 rounds (scaled from 7)
    200m run
    5 Snatch (55#)
    10 hand release pushups
    15 box jumps (20″)

    T = 20:38

    I loved this workout! (well except those damned box jumps)
    and a note for next time: I could have used a little more weight for the snatch

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