Prairie Fire

21
Nov

Prairie Fire

Skill of the Week: Rope Climbs

AMRAP in 2 min
5 Clusters (115/80#)
10 Pullups
15 Double Unders
Rest 30 sec

Complete 4 cycles

Are you stretching after EVERY class?

76 Responses

  1. cheyenne

    WU x 2
    Strength: 5’s
    Push Press
    60-65-70-75-80

    AMRAP in 2 min
    5 Clusters 55#
    10 Pullups Ring Rows
    45 Singles
    Rest 30 sec
    Complete 4 cycles

    1st round: 32
    2nd round: 30
    3rd round: 28
    4th round: 21
    TOTAL: 111

  2. Maria

    WU x 2
    Strength: 3′s
    Push Press
    35-45-55-65-70

    AMRAP in 2 min
    5 Clusters 55#
    10 Pullups
    45 Singles
    Rest 30 sec
    Complete 4 cycles

    TOTAL: 114

  3. WUx2
    Strength : Squat Clean x5
    85-95-105-115

    WOD (95#)
    43+38+34+33
    148 (counted wrong at the gym – still very light-headed :S

    If u are at all interested – Rob Walker’s 2nd Place Flag Football team “the Outlaws” ( 8-2) will ATTEMPT to beat my football team “Broncos” (3rd place 8-2) in the last regular season game- Winner becomes 2nd place for playoffs and bragging rights around the gym!!!! 930 Sports Dome!!!! just a heads up so u will know why Rob is sad tmrw around the gym 🙂

  4. WU x 2
    Strength: 5′s
    Back Squat 75-85-90-100-115
    AMRAP in 2 min
    5 Clusters 80#
    10 Pullups
    45 Singles
    Rest 30 sec
    Complete 4 cycles

    TOTAL: 99

    I was closer to the pullups in the warm up room and they really slowed me down. No room to swing, its either the floor or the wall that would stop me. Last round ran to a free pullup bar on main floor (sorry Cheyenne if I slowed you down) and was able to complete all pullups + 11 singles where the previous round I didn’t touch the skipping rope.

    Thanks for the encouragement Matt (I believe that’s who my partner was)

  5. Kevin

    Did this wod on Friday to test it out. Felt like 4 Frans in a row.

    Rd 1 – 60
    Rd 2 – 34
    Rd 3 – 35
    Rd 4 – 34

    Total – 163 reps

  6. Steph G

    wu x 2
    Push Jerks 10’s
    40-45-50-55-60

    AMRAMP in 2 mins
    5 clusters #45
    10 pullups
    45 singles
    4 cycles

    R1= 1 round 4 pullups
    R2 = 1 Round 4 clusters
    R3 = 1 round 4 clusters
    R4= 1 round 3 clusters
    Total reps= 140

    Thanks Jamie for letting me go first! Could feel a heavy heart rate during the warm up today. Felt like my throat & lungs were on fire during the WOD. After effects of the WOD- Fran cough. My skipping rope was a little to short… Great Job 3:15 🙂

  7. Martine

    Push jerk (3x)
    75-85-95-105-115(f)

    WOD @ 65#
    35/35/32/35
    Total: 137

    Great job everybody, lots of new members today, welcome everyone!! Nice to meet you all!! 🙂

  8. Blake

    WUx2

    Strength:
    Front Squats x5
    95-115-135-145-150-160×3 (PR, was 145)

    AMRAP in 2 min
    5 Clusters 85#, 10 Pull-ups, 45 Singles /3
    Rest 30 sec, Complete 4 cycles

    Rd1 – 1 round + 2 clusters (med. purple band)
    Rd2 – 5 cl + 10 p.u. + 11 singles
    Rd3 – 5 cl + 10 p.u. + 6 singles (switched to med. yellow band)
    Rd4 – 5 cl + 6 p.u.

    Total: 79

    Pull-ups (and those evil bands) are still giving me trouble and leaving me very frustrated. I’ve learned some lessons…1) If it’s a WOD go at least a band thicker as it’s meant to test you, not frustrate you, 2) don’t try to kip with a band…ever…it hurts 3) don’t count it if you don’t do it…I think I did about 15 pull-ups to my eyes/forehead but inspired by Kevin’s comments yesterday I tried my best to do it right.

    Thanks to everyone for the encouragement! Great to meet some new folks!

    1. The pullups will come, Blake! Every so often a wod will come up with a horrendous amount of pullups in it and those ones always improve your pullups by a lot. Keep working on them and have patience, you’ll have them in no time. 🙂

  9. Jamie

    CFWU x 2

    Strength – Squat Clean x 3
    110-120-130-145

    WOD – AMRAP in 2 min
    5 Clusters 95#
    10 Pullups
    15 Double Unders
    Rest 30 sec, Complete 4 cycles

    Rd 1 – 1 Round and 5 Pullups
    Rd 2 – 1 Round and 5 Clusters
    Rd 3 – 1 Round and 5 Clusters
    Rd 4 – 1 Round and 1 Cluster

    Total: 141

    25 “C” word Burpees

    I figured that was going to be an easy WOD, but it proved to be very challenging!

  10. Amanda

    WOD with 55# and regular pull ups = 126

    Wondering if I should have used more weight?

    Nice to see some if the evening peeps, even if for just a few minutes!

    I really loved this WOD!!

    Welcome back Marc & Steph!

  11. Mario

    WUx2

    Back Squat 1RM
    185-215-245-275-300(PR!) Ohhhhhh BOOYA!! 😀

    WOD Rx = 33+30+30+28 = 123 … still coughing… argh… a good, gross workout…

    Wonder if that “Prairie Fire” shot would taste better than this WOD.

  12. Tracy S

    WU X2
    Strength: Back Squats
    65×10 – 85×5 – 105×5

    WOD: **Modified**
    5 Power Cleans / Front Squat @ 75#
    10 Pullups (red)strict
    45 single skips (=15 reps)

    Reps: R1: 31… R2: 31… R3: 31… R4: 9
    TOTAL ==> 102

    Really struggled with the cleans on the last round – got through them, but it ate up alot of time.

    After a busy day, energy was definitely low when I arrived, but it gradually improved by the time the WOD started. CF is a great place to clear your head and forget the problems of the day.

    Good workout, but now….. *cough*cough*

  13. Lora

    “PRAIRIE FIRE”….is that supposed to describe the feeling I have in my throat right now?? Damn!

    WU x 2
    Strength: shoulder press (x5)
    55-65-75-85-90(2)
    *It was nice to share a rack with you tonight Nath 🙂 Great work!

    WOD (modified for @#$%^ shoulder)
    5 clusters (subbed power clean + front squat) @ 90#
    10 pullups
    15 double unders (subbed 45 singles)
    35+29+30+30=124

    Jeff P – I’m sorry I said you sucked! It was the WOD, not you 🙂

  14. Francis

    WU x 2
    front squat x 3
    135-155-185-205-225

    AMRAP in 2 min
    5 Clusters 55#
    10 Pullups
    45 Singles
    Rest 30 sec
    Complete 4 cycles

    TOTAL: 112

  15. wu x 2
    strength – Push press x 3
    85,115,125,135,145

    WOD : “PRAIRIE FIRE”
    AMRAP in 2 min.
    5 Cluster (95#)
    10 Pull ups
    45 singles
    Rest 30 sec. complete 4 cycles
    35,30,30,30
    Total = 125

  16. wu x 2
    strength – Clean x 3
    35,45,50,55,60,65

    WOD : “PRAIRIE FIRE”
    AMRAP in 2 min.
    5 Cluster (45#)
    10 Pull ups (green band)
    45 singles
    Rest 30 sec. complete 4 cycles
    41,35,33,33
    Total = 142

  17. WOD (Rx’d) —> 126

    I really liked the WOD. It’s been a long time since I’ve had the Fran cough feeling… and I liked that too! Is that wrong? Great job tonight everyone!!!

  18. Bender (Johnnys worst nightmare)

    JG, several CF members have made me aware of your recent trash talkin towards me on this site. You have left me no choice but to become “dedicated” to the wall once again. IT. IS. ON.

    Mobility
    WU X 2
    Strenght, Deadlift: 3 x 195-210-225-255-290

    WOD: 109 (95 lbs)

    Post wod workout due to the god damn bills:
    3 Round, 1-3, 1-2. 1-1: 135 power clean, 34″ (I think) box jump.

    Great job 6:45 crew, welcome back Crosby.

  19. Marcel

    CFWU x 2

    Strength – OHS x 5

    65-75-80-90-105 PR

    WOD – AMRAP in 2 min

    5 Clusters 95#
    10 Pullups
    15 Double Unders (subbed singles x 3)

    Rest 30 sec, Complete 4 cycles

    Rd 1 – 1 Round and 3 Clusters
    Rd 2 – 1 Round
    Rd 3 – 1 Round
    Rd 4 – 5 Clusters + 10 pull ups + 37 singles

    Total: 120

    Great push tonight Ron!

  20. Mobility
    WUx2

    Squat Clean x 3
    65-85-95-110-120

    WOD – AMRAP 2 mins
    – 5 Clusters 65#
    – 10 Pullups
    – 45 Singles

    Rest 30 seconds, Complete 4 cycles

    Rounds: 45-40-35-33

    Total: 153

  21. Nath

    WUx2
    Got 5 knees to elbow in a row (PR)
    GOD 3 toes to ring in a row => first trime even trying 🙂

    Shoulder press x 1
    45-55-60-65-70(F)-70(F)-67(PR)-68.5(PR)
    70# => I’ll get you next time! Funny how 1.5 lb can make a difference

    WOD (modified for shoulder)
    5 power clean + front squat @ 60#
    10 pullups (purple+small band)
    45 singles

    Rounds: 33-33-31-23 = 120
    Tried double unders for the last round => bad choice 🙁

    Hard but fun!!

  22. Ed K

    Warm up
    no str

    WOD
    for time
    row 500m
    50 box jumps
    50 push ups
    50 sit ups
    50 jumping pullups
    50 goodmornings 50lb
    50 dips
    20 turk getups with 53lb

    didn’t get my time but it was a good workout. 🙂

  23. Michelle

    WU x 2
    Strength: 5X OHS
    Push Press
    15-25-35-45-50 (x3)

    AMRAP in 2 min
    5 Clusters 35#
    10 Pullups (green and thin band)
    15 Double Unders
    Rest 30 sec
    Complete 4 cycles

    TOTAL: 133

  24. Gabriel

    WUx2

    Strength – Cleans X3
    115-125-135-145-155-160(PR or reps)

    WOD – AMRAP in 2 min

    5 Clusters 95#
    10 Pullups
    15 Double Unders

    Rest 30 sec, Complete 4 cycles

    Total: 109
    Should have gone with the Singles. Not sure why am struggling of late with the DU’s. Unable to get any rhythm.

    Great job 6:45!

  25. Heidi

    WU x 2

    Push Press x 3:
    55-60-65-75-85

    5 Clusters 70#
    10 Pullups (Purple Band)
    15 Double Unders

    Rest 30 sec, Complete 4 cycles

    Total: 97 Reps

  26. Hannah

    wu x 2

    strength:
    squat cleans: 5 x 45, 50
    clusters: 5 x 50

    AMRAP in 2 min
    5 Clusters (45#)
    10 Pullups black band
    45 singles
    Rest 30 sec

    Complete 4 cycles score =120

  27. Kerri

    Express class…..it has come in very handy these last few weeks to get a little extra done at work before heading to the gym!

    WOD
    AMRAP in 2 min
    5 Clusters (#50)
    10 Pullups
    15 DU (scaled -45 singles)
    rest 30 sec. Repeat x4

    Total: 127
    Today made me feel like I am Slowly….very slowly starting to get better at my horrible pullups.

  28. Chantal L

    WU x 2

    Strength – Back Squat x1
    150-160-175-185-200 (PR)

    WOD @ 80#, black band

    27, 24, 21, 28 for a total of 100. I was struggling with the DU’s.

  29. Heather S

    WU X 2
    Strength – Squat cleans 5’s
    65-65-75-80
    Clusters 70-75

    5 Clusters 65#
    10 Pullups (Small blue Band)
    15 Double Unders

    Rest 30 sec, Complete 4 cycles

    Total 121

    Double unders in cycle 1 and 2 were horrible; two and three at a time.

  30. Ron

    WU x 2
    Strength: Cleans
    5 x 80,90,95,110,125

    WOD: Prairie Fire
    AMRAP – 2min, rest 20sec, 4 rounds,
    5 Clusters #95
    10 Pullups
    15 Double Unders

    Score: 126 total reps

    Marcel was a HUGE help, tips from the veterans pay off big time, thanks Marcel.

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