Old Fredericton Games WOD

14
Nov

Old Fredericton Games WOD

Skill of the Week: L-sits

5 rounds of
5 Clean and Jerks (135/95#)
5 Muscle-ups

Johnny G represents at the WOD at CF Sussex

58 Responses

  1. cheyenne

    800m run
    WUx1

    Strength: OHS 1’s
    45-55-65-70-75(F) 5#pr

    WOD:
    5 rounds 10 minute time cap
    5 clean and jerks (55#)
    15 pullups (ring rows)
    15 dips (parallel bars)

    3 rounds + 5 clean and jerks

  2. Maria

    800m run
    WUx1

    Strength: Shoulder Press 3s
    45-55-65-70-75 x 1 (failed at 2nd attempt)

    WOD:
    5 rounds 10 minute time cap
    5 clean and jerks (55#)
    15 pullups
    15 dips (yellow band)

    2 rounds + 12 dips

  3. Martine

    Back squats (3x)
    95-110-125(2)-125-135

    Wod @ 80#
    pullups(1sm and 2med band)
    Dips (paralettes)

    Total 4+5 C&J

    Great job everybody! Happy B-day Kat!!! So happy to see you at Crossfit!!

  4. Heather

    800m run
    WUx1

    Strength: Shoulder Press 3s
    50-60-70-75-80-85( x 1 failed at 2nd attempt)

    WOD:
    5 rounds 10 minute time cap
    5 clean and jerks (70#)
    15 pullups
    15 dips (small blue band)

    3 rounds + 7 pull ups

  5. Guy

    800m run

    CFWU x 1

    Squats
    3×160
    3×175
    3×190
    3×215
    3×240

    24 Burpees Birthday for Kat

    WOD: 5 Rounds of: in 10 min

    5 Clean & Jerks #135
    5 Muscle Ups

    2 Rounds + 5 Clean & Jerks

  6. Corinna

    WU x 1
    800m run

    Strength: Push press x 3
    75-85-95-105-115

    WOD: AMRAP 10 minutes

    5 Push Jerks’s (95lbs)
    15 pullups
    15 dips (yellow band)

    3 rounds.

    Tough WOD, but I enjoyed it. Pullups were particularly tough for me today!!

  7. Jamie

    800m Run
    CFWU x !

    24 Birthday Burpees for Kat!

    WOD – 5 Rounds of
    5 Clean and Jerks 135#
    15 Pullups
    15 Ring Dips – First round with yellow band, last two with two yellow bands

    3 Rounds and 2 Clean and Jerks

  8. Mario

    800m run
    WU x1

    WOD AMRAP 10 mins
    – 5 Clean & Jerk @ 135#
    – 15 Pull-Ups
    – 15 Dips

    Score: 2 rounds + 1 dip

    A tough one, dips still slowing me down after a round or so…

    Good job express bunch!

  9. Melissa W.

    mobility x 1
    400m run
    WUx1

    Strength: back squat 5 reps each
    25-30-35 (pulled something in my back and really had a hard time with the 30# and 35# but the 35# is a PR).

    WOD (scaled)
    5 rounds 10 minute time cap of:
    5 clean and jerks (55#)
    15 pullups (ring rows)
    15 dips (parallel bars)

    Total 2 full rounds + 5 clean and Jerks + 15 Ring rows

    So close to 3 full rounds I could taste it!

  10. mobility
    800m run
    WU x1
    strength – Push Press x 3
    95,110,120,130,140

    WOD : 5 rounds (10 min cap)
    – 5 Clean & Jerk (105#)
    – 10 ring dip (yellow band)
    – 5 pull ups

    Time = 9:51

  11. Mobility
    800m run -> 3:09
    WUx1

    Push Press x 3
    65-75-85-95-110(PR)

    WOD: 5 rounds or AMRAP 10 minutes
    5 Clean & Jerk – 85#
    15 Pullups – Large band
    15 Paralettes

    Score: 4 rounds + 1 C&J

  12. Dan

    Frost Squats x3
    135-155-185-205-215

    WOD: 5 Rounds
    5 Clean and Jerks @135
    5 Muscle-ups

    9:36

    A good one for me. Thanks for keeping me on track AJ.

  13. MOB
    800m run
    WU x1

    Strength: Front Squat 3x

    75-95-105-120

    WOD (scaled)

    AMRAP 10 minutes:

    5 Clean & Jerks (75#)
    15 pullups (thick purple)
    15 ring dips (thick purple)

    3 rounds + 13 Pull ups

  14. 800m run
    WU x1

    Strength
    Front squat 5’s
    70–75-85-95-105

    WOD (scaled)

    AMRAP 10 minutes:

    5 Clean & Jerks (105#)
    15 pullups (blue band)
    15 parallele dips

    3 rounds + 10 Pull ups

  15. Hannah

    800 m run
    wu x 1

    strength: shoulder press 5s: 45, 50, 55, 55 (4 only), 55

    sore neck really bothering me

    WOD (scaled)

    AMRAP 10 minutes:

    5 Clean & Jerks (45#)
    15 pullups (big band)
    15 parallette dips

    3 rounds + 10 Pull ups

  16. Lora

    Mobility
    1000m row
    WU x 1
    Strength: Cleans – 1RM
    95(8)-105-115-125-135
    *not happy with my technique tonight. Did at least 2 reps at most weights trying to make it better. Still pulling with arms and not getting low enough under the bar*

    WOD (scaled)
    AMRAP 10min
    5 Clean and Jerks (95#)
    15 pullups (old green band)
    15 ring dips (2 of the smallest bands)

    Total = 3 rounds + 5 C&Js

    ~~Holy grip killer~~

    Skill work: L-sits

  17. Gabriel

    Mobility + 800m Run
    WUx1

    Strength – Deadlift X3
    275-295-315-335-345(PR for Reps)

    WOD AMRAP 10 mins
    5 Clean & Jerk @ 100#
    15 Pull-Ups
    15 Dips (yellow band)

    Score: 2 rounds + 15 pull-ups

    Great job 6:45 crew!

  18. Francis

    800m run
    WU x1

    Strength: Clean x 1
    105-115-135-165-175 (PR)

    WOD (scaled)

    AMRAP 10 minutes:
    5 Clean & Jerks (105#)
    15 pullups
    15 parallel dips

    = 3 rounds + 7 pullups

  19. Ed K

    Warm up

    STR 3rm Bench press (feeling a little stronger today)
    135×10 – 155 – 185 – 205 – 215 – 220 – 225 – 235 x2 (f)

    WOD
    4 rounds for time of

    Row 400m
    20 KBs 53
    20 push ups

    12:26 rough..

    Nice job on the wod today guys – I really wanted to do this one

  20. Ron

    800m run
    WU x 1

    Strength: Push press
    5 x 80,90,95,110,120

    WOD: 5 Rounds w/ 10min limit
    5 Clean & jerk #95
    15 Pullups
    15 Ring dips (Small band)

    2 Rounds + 7 PU

    Started with pull ups but had to go to pullups (my goat) and rings dips.

    Great Job Andy, I think you got 4 rounds in too… Awsome.

  21. Jeff S

    800 m run
    wu x 1
    Strength front squat.. X 3
    95, 125, 135, 145, 155

    WOD (scaled)
    AMRAP 10 minutes:
    5 Clean & Jerks (125#)
    15 pullups (purple band)
    Ring dips (purple band)
    3 rounds + 5 jerks

  22. Blake

    800m run
    WU x 1
    24 birthday burpees for Kat!

    Strength: Overhead Squat x5 (First time doing these, still getting used to technique)
    15-25-35-45-55

    WOD (scaled)
    5 rounds max or 10 min
    5 clean & jerks (85#)
    15 pull-ups (2 purple, 1 yellow)
    15 dips

    3 rounds + 5 clean & jerks

    Awesome seeing Guy do this with the full Muscle-Ups!

    Manage to do a few L-sits. I really like the “skill of the week” idea.

  23. natacha

    Mobility
    800m run and 24 birthday burpees (great birthday present to start crossfit, happy b-day Kat)
    WU x 1

    push press 1RM (95 lbs… matched old PR… last one shoulder pressed at the very end)

    WOD: in 10 min
    5 C & J 55 lbs
    15 pull ups small band
    15 parellette dips
    3 rounds and 11 pullups

  24. Marcel

    800m run

    WU x1

    WOD AMRAP 10 mins

    – 5 Clean & Jerk @ 115#
    – 15 Pull-Ups
    – 15 Ring Dips
    Score: 2 rounds + 3 C & J

    Tough WOD ring dips are always a killer.

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