Another reminder…

63 Responses

  1. Mobility
    20 OHS against the wall
    Burgener WU x 3

    Hang Power Snatch to 80#

    In the last few reps I also did an OHS and I did a PR on my OHS.

    WOD: 5 rounds @ 65#
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 7:13

    Practiced DU’s:
    – 17 for a PR of not so good looking DU’s (almost a tuck jump)
    – 7 for a PR of better looking DU’s

    DU’s are now going to be part of my WODs.

  2. Mobility
    20 OHS against the wall
    Burgener WU x 3

    Hang Power Snatch to 65lbs

    WOD: 5 rounds @ 55lbs
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 8:25

    Really frustrated with Hang Power Snatch today, my form was not good, I was not able to do more than 65lbs, hopefully next time!!
    Great job Everyone!!

  3. Jo

    Squat to 170#

    Hang Power Snatch
    45×5 65×3 75×3 85×2 90×2 95F (max is 100 just not working for me today i guess)

    4 Rounds @ 45#
    1 Squat Snatch
    10 OHS
    1 Squat Snatch
    10 OHS
    50 Double unders
    9:20 (quite a decieving WOD and double unders were not easy today)

    We leave for Cancun tomorrow! Enjoy the rest of your week peeps!

  4. Mat

    Mobility
    20 OHS against wall
    Hang Power Snatch to 135lbs

    WOD : 5 Rounds @115# (after first round dropped to 95#)
    -9 Deadlifts
    -6 Hang Power Snatch
    -3 OHS
    9:07

    Weight ended up being too much and had to lower. Picked up pace after going to 95#.
    Did first pull-up today… It was not pretty and despite a tough panel of judges (Kevin and John) my chin surpassed the bar! When I started in August, I could barely do one with the black band….Excited to try more than one consecutively!!!

  5. Shannon

    Mobility
    20 OHS against the wall
    Burgener WU x 3

    Hang Power Snatch to 65lbs

    WOD: 5 rounds
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 4:58

    Also, faced a fear today! I did my first handstand 🙂 Thank you for your help Pat.

  6. Chantal L

    Mobility
    20 OHS against the wall
    Burgener WU x 3

    WOD @ 65 # (85# was my 70%, scaled it to 75# and then had to drop the weigths to 65 after the first round… my snatch form was pretty bad)

    Time: 8:06

  7. Mobility
    20 OHS against the wall
    Burgener WU x 3 as a group
    Hang Power Snatch to 90#

    WOD: 5 rounds @ 70#
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 5:59
    Practice skill of the week – ring dip

  8. Mobility
    20 OHS against the wall
    Burgener WU x 3 as a group
    Hang Power Snatch to 50#

    WOD: 5 rounds @ 40#
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 7:35 – first 3 rounds did not go low enough on my squats for the HPS
    cash out – shoulder stretch
    Practice skill of the week – ring dip green band

  9. Kevin

    Ok, tried this again this afternoon.

    Wod with 95#

    3:49

    Back felt much better and definitely how the wod should have felt! Toast by the end of it.

  10. Marc H.

    Hang Power Snatch and did an OHS after the HPS
    45×5
    75×5
    95×2
    115×1
    135×1
    145×1
    155×1 PR of 20# for the OHS

    WOD at 95# -> 5:36

  11. Lora

    Mobility (being very careful with hip flexor)
    20 OHS against the wall (this was eye-opening)
    Group Bergener WU x 3

    Hang power snatch practice
    5-5-3-3-3-2-2-1
    45-55-65-75-80-80-80

    WOD @ 65#
    5 Rounds of:
    9 Deadlifts
    6 Hang Power Snatch
    3 OHS
    Time = 5:47

    Cashout – lacrosse ball/ foam roll back and hip flexor

  12. Ed K

    Warm up
    Military PT – Sprints and bodyweight stuff (jumping squats, lunges, ab work)
    Bagged myself pretty hard here

    Squat 315×1
    Strength – Benchpress 3RM
    135-155-185-205-215-225-235-245(pr)-255×1 for fun.

    WOD
    15min amrap
    20 KBS at 52lb
    10 Pushups

    11 rounds and 10 KBS I think, might have been 12 rounds.

    Lower back is dead from prior deadlifts.

  13. Tim

    Hang Power Snatch and did an OHS after the HPS
    45×5
    75×5
    95×3
    115×2
    135×1
    145×1
    155×1 PR of 20# for the OHS(Dec 2 was 115 lbs happy with this)

    WOD @ 95#
    5 Rounds of:
    9 Deadlifts
    6 Hang Power Snatch
    3 OHS
    Time = 5:20

  14. Corinna

    Mobility: 20 OHS against wall. Need to do this more often in warm up.

    Burgener warm-up x 3

    Hang Power Snatch

    45-55-65-75-85-95 (fail)

    WOD with 65 lbs

    Time: 5:11

    Practiced muscle up progressions.

    Tonight at home:

    Cardio: 65 minutes on my ellipitical: 10.2 km

  15. Marcel

    Mobility

    20 OHS against the wall

    Burgener WU x 3

    Hang Power Snatch to 105#

    WOD: 5 rounds @ 85# first round dropped to 75# shoulder issues

    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 7:03

  16. Hang Power Clean —> built up to a 1RM of 190# (PR) 🙂

    Modified WOD (135#):
    5 Rounds…
    9 Deadlifts
    6 Hang Power Cleans
    3 Squat Cleans

    Time —> 6:42

    Modified doesn’t mean easier. 😉
    Awesome job 5:30pm and 6:30pm crews!
    Welcome Chris S. and Cameron to your first class!

  17. Jeff S

    Hang Power Snatch
    45×5
    75×5
    95×3
    115×2
    135×1
    145×1 (pr # OHS)

    WOD @ 95#
    5 Rounds of:
    9 Deadlifts
    6 Hang Power Snatch
    3 OHS
    Time = 5:56

    Like this WOD..
    Great job on your MU attempt trent, itll come soon.
    Have a great trip Kevin and Jo

  18. Chris S

    Mobility
    20 OHS against wall
    Hang Power Snatch to 135lbs

    WOD : 5 Rounds @ 95# (after first round dropped to 95#)
    -9 Deadlifts
    -6 Hang Power Snatch
    -3 front squat
    under 4:35 too exausted couldnt look up at the clock haha

    New PR: 165 Hang Power Snatch.. not bad for a first night

  19. Heather S

    Mobility
    20 OHS against the wall
    Burgener WU x 3 as a group

    Hang Power Snatch to 60#

    WOD: 5 rounds @ 40#
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 5:00 (1 minute per round – just like I was told 😉

    Ring dip practice with purple band

  20. Nath

    Mobility
    20 OHS against the wall
    Burgener WU x 3

    Hang Power Snatch to 70

    WOD: 5 rounds @ 55#
    9 Deadlifts
    6 Hang Power Snatch
    3 OHS

    Time: 7:09
    My right shoulder still hurts since I tried Thrusters yesterday. I’ll need you John! I’ll call tomorrow for an appointment. No offence, but I was just hoping it’d go away and I wouldn’t need you. Now I have to face the truth!

    Ring dip practice with purple band

  21. natacha

    Mobility and 20 OHS against wall
    Group burgener
    HPC to 70 (failed 75#… don’t get it… got 100# last week?!?)

    WOD with 35#: 3:26… should have gone heavier but those OHS kill my wrists

  22. Heidi

    Hang Power Snatches
    35 x5
    55×3
    65×3
    70 x2
    Back to 65 x3 to work on form
    70 x2

    Really struggling with this lift.

    WOD @ 65#
    Time = 10:45

    HPS were not my friend today. I really wanted to drop weight after the 1st round, but hung in there. Following rounds felt better, I just needed to find my groove. Not a fast WOD for me, but happy to get through it.

  23. Mobility
    20 OHS against the wall
    Burgener WU x 3

    Hang Power Snatch to 100#

    WOD: 5 rounds @ 75#
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 5:39

    Felt good, 75# was just right, any more and my hands would have slipped off the bar.

    Practiced muscle ups. almost got it my first try. will practice transition tomorrow and attempt again on friday. Starting to practice weighted pull ups/chin ups at home, nothing crazy just a few reps worth.

  24. Gichie

    WU x1

    20 OHS – Wall Style

    Burgener WU x3

    HPS – 5-3-3-2-2-1-1
    65 – 75 – 85 – 95 – 105 – Stopped
    Sore thumb

    WOD – Modified – 5 rounds @ 55#

    9 Deadlifts
    6 Hang Power Snatch
    3 Over Head Snatch

    Time: 3:26

    Pulled off three in a row Toes to Bar and they felt pretty good. Need more practice!

    Great job 6:30 class!

  25. Gabrielle

    WOD from home… Just finished – long day!!

    WU of 12 minutes of biking plus CFWU times 1 (super sore today and my elbow hurts since last night’s WOD… Taped my elbow and it seems to relieve some of the pain… Did three strict pullups unassisted and then finished the rest with a green band…)

    WOD using 55 lbs – will stop if elbow is aggravated…

    Time : 6:19… My grip was the hardest part of this workout, for some reason the hook grip felt harder today than usual.

    Tired and looking forward to bed now 🙂

  26. Kerri

    Mobility
    20 OHS against the wall
    Burgener WU x 3

    Hang Power Snatch to #55. Stayed there to practice form

    WOD: 5 rounds @ #35
    – 9 Deadlifts
    – 6 Hang Power Snatch
    – 3 OHS

    Time: 4:54

Leave a Reply