ABC Wod

23
Jan

ABC Wod

 

Skill of the Week – Ring Dips

Lots of new folks at the gym may not know yet…Don’t drop the 10# plates (VIDEO)

AMRAP in 10 min
20 Doubles
2 Thrusters (95/65#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
Etc.
Continue for a total of 10 min

Score is total reps of thrusters.

Great extension on the split snatch

93 Responses

  1. Leesa

    WUx2

    Strenght-Push Jerk x3
    50-55-60-65-70

    AMRAP in 10 min
    20 Doubles
    2 Thrusters (45#)
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrusters

    Score is total reps of thrusters:42

  2. WUx2

    Strenght
    Push Jerk 5’s
    60-65-70-75-80

    AMRAP in 10 min
    Scaled
    60 singles
    2 Thrusters (65lbs.)
    60 singles
    4 Thrusters
    60 singles
    6 Thrusters

    Score is total reps of thrusters:46

    Good one!!

  3. Maria

    WUx2

    Strength- Shoulder Press x 3
    45-55-65-70-70

    AMRAP in 10 min Scaled
    60 Singles
    2 Thrusters (55#)
    60 Doubles
    4 Thrusters
    60 Doubles
    6 Thrusters

    Score is total reps of thrusters: 53

    I love thruster month!

  4. Jo

    WU x2
    Clean & Jerk x3
    80 95 100 105 110

    3 Rounds
    1 Muscle-up
    2 Front Squat #110
    3 HSPU
    4 Cleans #110

    4:29

    Did today’s WOD on Saturday with Kevin. Rx – 72 Reps

  5. Kevin

    Daily squat – 280 (feeling easier)

    3 Rounds
    1 Muscle-up
    2 Front Squat 185#
    3 HSPU
    4 Cleans 185#

    3:51

    Did todayโ€™s WOD on Saturday with Jo. Rx โ€“ 79 Reps

  6. Amanda

    Strength: Clean & jerks
    1x 60-80-95-105-2×120(PR) – PR on the 120# clean; failed the jerk…my nerves got to me.

    WOD @ 55#: 56 thrusters

    wow that was a fun one!

  7. Shannon

    WUx2

    Push Press x 5
    45-55-65-75-80

    WOD
    AMRAP in 10 min Scaled
    60 Singles
    2 Thrusters (60#)
    60 Singles
    4 Thrusters
    60 Singles
    6 Thrusters…

    Total Thrusters: 56

  8. Mat

    WU x 2
    Front Squat x 5
    145 – 155 – 165 – 175 – 185 – 195 x 3

    AMRAP in 10 mins (Scaled)
    60 Singles
    2 Thrusters (95#)
    60 Singles
    4 Thrusters
    etc…
    Total Thrusters – 53

    Enjoyed this WOD…..

  9. WUx2

    Strenght OHS 5โ€ฒs
    55 60 65 75 85

    AMRAP in 10 min
    Scaled
    20 singles
    2 Thrusters (85lbs.)
    20 singles
    4 Thrusters
    20 singles
    6 Thrusters

    Score is total reps of thrusters:30

    I think 85# was still too much weight for this WOD, I should have went down to 80 or 75 to get more out of the workout, but hey I was still spent at the end. The skipping rope wasnt coropperating with me today, haha. Waste a good 1-2 mins trying to find another one long enough.

    Next time I would like to try and double my score by having the right weight and a speed rope.

    Skill of the week Ring Dips. The CrossFit Gods must have been shinning on me, as I want to attempt a Muscle Up by the end of the week and Ring Dips fall nicely in that catagory.

  10. tom cormier

    WU X 2
    Strength Push Jerk
    5 at 65, 85, 95, 105, 125 (pr)

    WOD
    60 singles
    Thrusters at 85 lbs, 2,4,6,8,10,12
    total 43

    yes i am one of these sick people that liked this WOD as well. It really tests your stamina first thing in the morning. Could have used 75 lbs (60% of max) but i am happy i added the extra 10 lbs.
    I still need to find my groove to pick up the speed of skipping as that is holding me back on the WOD’s.
    it all takes time i guess, darn type A personalities.

  11. Julie

    20min til the end of my shift. about 1 hrs til crossfit time.. more or less 1h30 til WOD time…. and the tention builds…. lol

    1. Heidi

      “……..youโ€™ll feel that pit in your stomach and youโ€™ll be scared and youโ€™ll think, โ€œHoly crap, why do I do this? Itโ€™s going to hurt.โ€ ”

      This is exactly how I felt before starting this morning’s WOD!

  12. Blake

    WUx2

    Strength: Dead Lift x 3
    175-185-195-205-215

    AMRAP in 10 min
    20 Doubles
    2 Thrusters (75#)
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrusters

    Switched to 60 singles after the “8 Thrusters” set. Tied my DU PR of “four” though. ๐Ÿ™‚

    Total Thrusters: 40

    Glad to be back!

  13. cheyenne

    WU x 2
    Strength Single Rep Max
    Push Jerk
    65-75-85-95-100

    Wod:
    AMRAP in 10 min
    20 Doubles
    2 Thrusters (55#)
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrusters
    Score: 24

    Not my morning some kind of block my, 1st round 2nd thruster difficulty to clean it ๐Ÿ™ couldn’t shake it…definite block this am, almost had a good cry when I laid on the floor after this one. Any counsellors in the house ;O

    1. Gabrielle

      Counselor in training, but always a friend ready and willing to listen if you ever need it ๐Ÿ™‚ Some days are tougher than others for whatever reason… You stuck to it when you felt like giving in – that takes courage, discipline and lots of heart!! You rock Cheyenne and don’t you ever forget it ๐Ÿ˜‰

    2. Corinna

      Tomorrow will be a better day Cheyenne! I saw you on St. George Blvd this morning and I said to myself; I miss seeing Cheyenne at the gym!

  14. Tracy S

    WU X2
    Strength: Deadlifts
    95×10 – 135×3 – 145×3 – 155×3 – 165×3 – 175×3

    WOD: “Modified” (as usual)
    ~ 5 DU’s + 45 Singles
    ~ Squat Cleans @ 55# (2-4-6-8-10)

    TOTAL: 30 Squat Cleans

    1. Gabrielle

      Good in you Tracy!! I know how frustrating it can be to have to modify your workouts… You impress me every day, because you always work hard no matter what comes your way ๐Ÿ™‚

  15. WUx2

    Strength
    Cleanโ€ฒs. I was struggling with the co-ordination of the squat clean so I dropped the weight and did a bunch of singles in an attempt to improve the technique. I know what I need to fix, just can’t seem to make my body do it. My brain only seems to want to do power cleans.

    135×3
    155-x3
    175-x3
    195X1
    185×1
    185×1
    185×1

    AMRAP in 10 min
    Scaled DU’s
    60 singles
    2 Thrusters (95lbs.)
    60 singles
    4 Thrusters
    60 singles
    6 Thrusters

    Score is total reps of thrusters – 31

    1. Blake

      That was some monster weight Sheldon, way to Rx!

      Sorry for stealing your rope too, but it turned out that it was broken anyway as it was not doing DUs right…

  16. Corinna

    WU

    WOD: Rx @ 65 lbs

    Total Thrusters:78

    Tough one for sure. Good WOD!

    You were not in my way at all tonight Jason.

    Nice work 5:15 p.m. crew!

    1. Jeff S

      I think in order to slow her down we should institute a full contact rule, but like hockey no head shots!! Lol.. Only kiddin, nice work Corinna, still waiting on my DU lessons!!!

  17. Tim

    WUx2
    Strength: Front squat x 1
    185-215-245-275-305(pr x10)
    AMRAP in 10 min
    20 Doubles
    2 Thrusters (95#)
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrusters

    score: 55 (got to get the du’s figured out)

  18. Michelle

    Back squats x 5 55-65-75-85-95

    AMRAP in 10 min
    Scaled
    60 singles
    2 Thrusters (45lbs.)
    60 singles
    4 Thrusters
    60 singles
    6 Thrusters

    Score is total reps of thrusters:72

    Man I have a hard time keeping those elbows up!

  19. Lora

    WU x 2 (pushups on rings)

    Front squat (x3)
    45(10)-135-150
    Severe pain in hip flexor. Stopped ๐Ÿ™
    Spent some time on lacrosse ball and foam roller.

    WOD (subbed HPC & Jerks for Thrusters)
    @65#
    Score = 56
    Most sets of 20 double unders were unbroken. Super pumped about that.

    Thanks for the coaching MC ๐Ÿ™‚

  20. Darsey

    Wu x 2
    Strength dead lift x 1
    155-180-210-235-265 ( PR of 15) and I felt like I could do more.

    AMRAP in 10 min
    20 Doubles
    2 Thrusters (85#)
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrusters….
    total thrusters : 57
    I was happy with my DU’s. I didn’t whip myself once!

  21. Hannah

    wu x 2

    strength push press x 5: 55, 60, 65, 70, 75

    I did the wod but with 60 singles; 35 thrusters with 55 lbs

    Thanks for opening the class for wait-listers, Kevin!

  22. Gabriel

    WUx2

    Strength – Slit Jerk X3
    95-115-135-135-135-135
    Worked on doing it correctly. Need more practice.

    WOD (Scalled to 60 Singles)

    48 Thrusters.

    Cashout Leg Foam rolling.

    5 Strict Ring Dips

    Great job 6:45!

  23. Marcel

    WU x 2

    Push Press x 5

    95,105,125,135,140

    AMRAP in 10 mins (Scaled)
    60 Singles
    2 Thrusters (95#)
    60 Singles
    4 Thrusters
    etcโ€ฆ
    Total Thrusters โ€“ 43

    Can’t say I liked this WOD, but not as bad as I thought it would be. Great job 5:45 class.

  24. Jeff S

    WU x 2
    Front squat x 1
    95×10-135×5-155-175-195-200 pr

    AMRAP in 10 mins (Scaled)
    60 Singles
    2 Thrusters (95#)
    60 Singles
    4 Thrusters
    etcโ€ฆ
    Total Thrusters โ€“ 52

    I liked this WOD but think maybe front squat not the greatest warm up for thrusters!! Lol

  25. Julie

    WUx2
    Push Jerk (5)
    40-50-60-70-80PR

    AMRAP in 10 mins (Scaled)
    60 Singles
    2 Thrusters (55#)
    60 Singles
    4 Thrusters
    60 Singles
    6 Thrusters
    and so on……

    Total Thrusters =45

    A bit disapointed, could have done better, had issues with the jump ropes, picked it up and it wast all knotted up, lost a lot of time. Ran to grab another one, was to short… ehhh… Ah well I’ll do better next time!

  26. Chantal L.

    WU x 2

    WOD as rx’d

    42 Thrusters. Double unders gasses the $#%#$ outta me, but I got a PR (21) yeah I know it was only 20 in the wod but I kinda got lost in the excitement of things! ๐Ÿ˜€

    1. Let me rephrase – normally after a workout I’m gassed but I’m cool – today after the workout I was in abit of pain. So during the workout, it went well considering I sat in a car for almost 10 hours. Cam off wrong I guess – sorry

  27. WU x 2
    Front squat x 3
    85-105-115-125-135

    AMRAP in 10 min
    20 Doubles
    2 Thrusters
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrusters…

    Total thrusters = 56 + 10 DU

    Used 85# for the thrusters. Had my mind set all day that RX was 95# and Jeff suggested I not so I scaled a bit for men I guess.

    This one prob one of my favorite wod’s. Love the high weights.
    ๐Ÿ™‚

  28. Heidi

    WU x 2

    Push Press x 1
    60-70-80-90-100(F)-95

    WOD as Rx’d
    Total Thrusters = 40

    Tough WOD. DU’s were really tough. They still aren’t pretty, but they are definitely coming along. I did my last 2 sets of 20 unbroken. Woo Hoo!

  29. Gabrielle

    WU walk with the dogs 30 minutes, bringing in wood for 15 minutes and a 15 minute bike ride plus CFWU times 1… I am now capable of doing 4 strict unassisted pullups in a row ๐Ÿ™‚

    WOD AMRAP 10 minutes

    20 lunges (modified because of tibia)
    2 thrusters 65 lbs
    20 lunges
    4 thrusters…

    Got to 14 thrusters and only had time to do 6 lunges after that…

    Total 56 – I’m happy with my score because that 65 lbs felt heavy!! ๐Ÿ™‚

    Great work today everyone!

  30. Shoulder Press – 5RM
    70-90-105-120-130

    WOD (Rx’d): —> 45 Reps

    My “Two-fer-One” with Jackie and Cindy yesterday had an affect on me today. It started to hurt when I got to my round of 8. Great job tonight everyone!!!

  31. Heather S

    WU x 2
    Push press 3’s
    70-80-90-100-105

    AMRAP in 10 min
    20 Doubles
    2 Thrusters Rx 65
    20 Doubles
    4 Thrusters
    20 Doubles
    6 Thrustersโ€ฆ

    Total thrusters 33

    So happy I did this as Rx’d. Thrusters were hard but it’s the DU’s that held me back. Couldn’t get anything going even with the single double combo. Oh well. Last round of 20 didn’t think I could get to the thrusters so spent DU time practicing without the single – got 4’s and 5’s in a row. Maybe this is the beginning of something ๐Ÿ™‚

    Practiced box jumps unbroken.

  32. natacha

    WU x 2
    Back squat 5RM: 135#
    WOD @ 60#: 42… DUs weren’t happening today… was getting calve cramps
    foam roller for calves
    good work everyone!

  33. wu x 2
    strength – Clean x 1
    95,115,125,135,140

    WOD : AMRAP in 10 min scale
    60 singles
    2 Thrusters 95#
    60 singles
    4 Thrusters
    60 singles
    6 Thrustersโ€ฆ

    Total thrusters = 48

  34. Mel A

    WU x 2

    Strength โ€“ OHS x5
    35-40-45-50-55

    AMRAP in 10 mins
    60 Singles
    2 Thrusters (55#)
    60 Singles
    4 Thrusters
    60 Singles
    6 Thrustersโ€ฆ

    Total Thrusters: 46

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