Update

10
Jan

Update

With a vote of 39 to 4, no-show burpees are back. Again, if you are unable to make it, I’m a phone call away. If you are unable to make it to a phone, then it’s probably an emergency and you won’t be doing burpees anyway.

If you’re going to be more than 15 minutes late to a class, you may be asked to wait until the next class (if there is space available). There is no penalty for being early 🙂

“Picture Perfect”

5 rounds
3 Weighted Dips (40/25#)
6 Dumbbell Snatch (40/25#)
9 Box Jumps (30/24#)

Owen getting great results from CrossFit

63 Responses

  1. Strength-Deadlift x3
    75-85-95-105-110

    “Picture Perfect”

    5 rounds
    3 Weighted Dips (25#) parralette Dips
    6 Dumbbell Snatch (15#)
    9 Box Jumps (12 inch box with 10# plate under it)

    Time:5:21

    Thanks to my partner Rachel!! Thanks Pat for all the help this morning greatly appreciated 🙂

  2. Strength
    Push Jerk 1’s
    65-75-90-100-110(F)-110

    WOD
    “Picture Perfect”

    5 rounds
    3 Weighted Dips (25#) parralette Dips
    6 Dumbbell Snatch (25#)
    9 Box Jumps (12 inch box with 25# plate under it)

    Time: 4:39

    Great Job Everyone and great race today Rachel, you got me this time!!! 🙂

  3. Jo

    Practiced weighted dips – 5 10 15 20 25
    DB Snatch warm-up

    5 Rounds
    3 Weighted Dips 12.5#
    6 DB Snatch 25#
    9 Box Jumps 24″
    6:15

    Jumped into the box once and got a pretty nice scrape up my shin, danced around for a bit before I could jump up again. Also took some time to get in and out of the straps holding the weight for the dips.

    Back Squat x10
    115 125 135 145 PR Reps
    Continued on for daily squat 150×1 165×1

  4. Kevin

    DB Snatch practice

    5 rounds
    3 Weighted Dips (40#)
    6 Dumbbell Snatch (40#)
    9 Box Jumps (30″)

    4:53

    Deadlifts x3
    135-225-275-295-295

    Daily Squat to 275

    Lots of foam rolling

  5. Shannon

    Mobility

    Strength- back squat x 5
    65-75-85-95-105-115

    WOD- Picture Perfect
    3 Weighted Dips- 25#
    6 Dumbbell Snatch- 20#
    9 Box Jumps- 24″

    Time: 4:43

    Was a little disappointed. I could have done more weight for weighted dips and dumbbell snatches. Oh well, next time 🙂

  6. Mobility
    Dead bell snatch – group wu

    WOD : 5 rounds
    Picture Perfect
    3 Weighted Dips- 25# parralette Dips should have used more weight
    6 Dumbbell Snatch- 15#
    9 Box Jumps- 12″ & 10#plats

    Time = 4:35
    Great being partner with you Lessa
    Elba nice race till the end it was close

    Strength – Over head squats x 5
    45,50,55,65×3,65,70×1

    cash out – foam roller x 3min
    plank clock 1 hour 24″box
    Practice skill of the week – Pistols

  7. Patrick

    WUx2

    Daily Squat to 220

    WOD as Rx’d: 5:49

    I designed this WOD and I really enjoyed it. Maybe next time I’ll tweak it and make it 6 snatch per arm instead of 6 total.

    Nice work everyone!

  8. Mobility
    Dead bell snatch – group wu

    WOD : 5 rounds
    Picture Perfect
    3 Weighted Dips- 45# parralette Dips
    6 Dumbbell Snatch- 35#
    9 Box Jumps- 24″

    Time = 5:29

    Strength – Push jerk x 3
    105,115,125,135,145

  9. Darsey

    Db snatch practice

    5 rounds
    3 Weighted Dips (10#)
    6 Dumbbell Snatch (40#)
    9 Box Jumps (30″)

    Time 5:16
    First time doing ring dips in a wad
    strength dead lift (3s)
    155-165-175-200-225

    1. Jeff S

      Is ‘wad’ slang for something? Can you translate for those of who’ve only been here a short while and haven’t picked up all the ‘lingo’ !! Lol

  10. Jamie

    Mobility

    Dumbbell Snatch Practice

    WOD – “Picture Perfect”
    3 Weighted Dips 10#
    6 Dumbbell Snatch 40#
    9 Box Jumps 30″
    Time: 7:15

    500m Row

    Push Jerk x 1
    135-155-175(F)

  11. Tracy S

    Mobility
    Group Dumbbell practice

    WOD: “Modified”
    3 *Ring Rows*
    6 Dumbbell Snatch 20#
    9 Box Jumps (18″) .. 1st round 20″, then switched (Thanks Christine)

    Time: 7:24… Felt really slow, and lost time going to and from the rings (didn’t plan ahead very well when choosing my ‘spot’ 🙁 )

    Strength: BACK SQUATS
    X5 … 70 – 80 – 90 – 100 – 110

    Fun to mix things up and change the routine of the class.

  12. Heidi

    WOD:
    3 Weighted Paralette dips 35#
    6 Dumbbell snatches 25#
    9 – 24″ box jumps
    Time = 5:41

    First time doing box jumps on 24″ box….wow, I had no idea that 4″ could make that much difference. Very tough! That was a good one Pat.

    Back Squats x 5
    95-105-115-125-135

    Rough doing the strength after the WOD.

  13. Lora

    Mobility

    Group warm up – dumbbell snatch practice

    WOD:
    3 Weighted Paralette dips 25#
    6 Dumbbell snatches 25#
    9 – 24″ box jumps
    Time = 4:42

    Thinking ring dips (either unweighted or even assisted with a band) would have been more challenging for me, but its likely the paralette dips saved me (and my shoulders) from my stubborn self.

    Daily squat to 225#
    *felt a little tweak in my back on the last rep :-(*

    Shoulder press (x5)
    65-75-80-85-9(4)
    Nice sharing a bar with you tonight “short stack” (aka Jane)

    Doing strength AFTER the WOD was different….not sure I much like it.

  14. Tim

    DB Snatch practice
    5 rounds
    3 Weighted Dips (paralette dips 45 lbs)
    6 Dumbbell Snatch (40#)
    9 Box Jumps (24″)

    time 5:34

    Push press x 5
    135-145-155-185-205

  15. Jason R

    WOD
    “Picture Perfect”

    5 rounds
    3 Weighted Dips (45#) parralette Dips
    6 Dumbbell Snatch (30#)
    9 Box Jumps (30)

    Time: 4:12 – did unreal or missed 1 round,,, either way really good wod!

  16. WOD:
    5 Rounds…
    3 Weighted Ring Dips (30#)
    6 DB Snatch (30#) … left arm only
    9 Box Jumps (30″)

    Time —> 5:34

    Deadlift – 5RM
    135-185-245-275-305 (PR for reps by 5#)

  17. Jane

    Back Squat x 5 -> 55-65-80-90-100×7 (amrap)
    Fun lifting with you Lora.
    I don’t wanna brag y’all but I totally back squatted Lora’s Shoulder Press.

    5 Rounds of:
    3 Weighted Parallette Dips (25#)
    6 DB Snatch (25#)
    9 Box Jumps (24″)

    7:30

  18. Jeff S

    WOD:
    5 Rounds…
    3 Ring Dips (no weight, strict)
    6 DB Snatch (40lbs)
    9 Box Jumps (30″)
    Time —> 4:47

    Front squat x3
    135-145-155-165-170-175
    Messed up on weight choice here as should have topped out at 165..
    Good WOD pat, enjoyed it!

  19. Chantal L.

    Practice DB snatch with group

    WOD
    3 weighted paralette dips 25#
    6 DB snatch 25#
    9 – 20” BJ

    TIme: 7:25

    Strength – Front squats x 5
    85-95-115-125-130

    Foam roller 3 mins

    Not sure how I feel about the strength after the WOD. It sure got my heart rate going and almost felt like a second wod.

  20. Mobility
    Practiced kipping pullups and knees to elbows to get warmed up.
    Dumbbell snatch practice in group

    WOD: “Picture Perfect”
    5 rounds
    – 3 Weighted paralette dips 25# (should’ve taken the 45#)
    – 6 Dumbbell Snatch 40#
    – 9 Box Jumps 30″

    Time: 5:09

    Overhead Squats x 1
    25-35-45-55-65(PR reps)-70(PR reps)

  21. Francis

    Strength
    back squat x 1
    145-185-195-225-265 (PR)

    WOD
    “Picture Perfect”

    5 rounds
    3 Weighted parralette Dips (45#)
    6 Dumbbell Snatch (40#)
    9 Box Jumps (30′)

    Time: 5:22

  22. Heather S

    Mobility

    Dumbbell Snatch Practice

    WOD – “Picture Perfect”
    3 Dips (with small purple band)
    6 Dumbbell Snatch 25#
    9 Box Jumps 20″ box + 25# plate
    Time: 8:03

    Strength: back squat 5’s
    100-110-120-130-140

    Disappointed with the box jumps – Tried 24″ box before wod and had no trouble, but in the wod it was not happening so after 7-8 attempts I went down to the 20″ + 25# plate (thanks Jeff for the help). Of course after the wod no problem hitting 24″. I know it’s all in my head – maybe I need a cft therapist :s

  23. Martine

    WOD 5x:
    3 weighted parralette dips (45#)
    6 DB snatch (25#)
    9 box jumps (24″)
    Time 7:16

    Congrats Corinna on your first kipping HSPU!! And congrats Nath with the 20″ box jump, you did awesome!! Kevin, did the hamstring test with Marco and to my surprise he scored 2 for each leg, haha!

  24. Amanda

    Strength: shoulder press
    1x 50-55-60-75-80(f)

    WOD: (scaled)
    3 ring dips, no band
    6 dumbbell snatches (25#)
    9 box jumps (24″)

    T = 7:44

    Wow, that was way harder than it looks.

    Corinna! Get to work on your false grip! There’s a muscle-up in your near future! 🙂

    1. Corinna Rodgers

      Great job on the ring dips with no band Amanda. False grip work is definitely on my to do list for sure! Thanks again for the help tonight.

  25. Corinna Rodgers

    WU

    WOD: 5 rounds

    3 ring dips (15lbs)
    6 db snatch (25lbs)
    9 box jumps 20″

    Time: 6:15

    Thanks Amanda and Pat for your tips on HSPU’s. I got 5 kipping HSPU’s tonight after the WOD with a 45 lb plate!

    Worked on muscle up’s as well. Thanks Joanna for working with me tonight on the muscle up’s. My goal is to get one before April 5th which will be my second year at CFM!!!

    Nice work 6:15 p.m. crew!

  26. Blake

    4 Weeks of Body Weight Workouts

    WU x 1

    21-15-9 of:
    pushups
    lunges (2 count)
    situps
    burpees

    Time: 13:10

    Certainly not the same as going to a box, but as always just glad to finish.

  27. Marcel

    DB Snatch practice

    5 rounds

    3 Weighted Dips (30#)
    6 Dumbbell Snatch (30#)
    9 Box Jumps (30″)

    7:00

    Cleans x3

    115-125-135-150=165

    Great job with the HSPU Corinna, keep working on the MU’s you’ll get it!

  28. Owen

    Mobility
    Snatch practice

    WOD
    5 Rnds…

    3 weighted dips 35#
    6 DB Snatch(3 each arm) 35#
    9 Box Jumps used Black Box and 25# plates for 21″…that’s a PR

    Time 5:30

    Strength..Push Jerks…sore shoulder so subbed
    Front Squats 1’s…85-115-135-155-155

  29. Ron

    WU – Db snatch (group)

    WOD: 5 rounds
    3 Weighted ring dips @15
    6 Db Snatches @ 35
    9 Box jumps @ 30″ (and I am only 66″ hahahaha)
    Time = 5:38

    Strength: Deadlifts
    3 x 140,150,160,185,210

    Practiced Du and after months of being stuck (grrrrrrrr) on 3 I finally got 15, thanks for the tips Corinna.

  30. Mel A

    WOD 5 Rounds
    3 Weighted dips (parralette bars #20)
    6 DB Snatch (#20)
    9 box jumps (12” box with #25 plate on top)

    Time = 6:15

    Strength: Push Press
    65×5
    70×5
    75×5
    80×5
    90×1

  31. Strength: shoulder press 5’s
    70 80 85 95 110

    WOD: (scaled)
    3 ring dips, no band
    6 dumbbell snatches (30#)
    9 box jumps (24″)

    T = 5:17

    Thanks for the words of encouragement Andy!

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