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Mar

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50 Shoulder to Overhead (135/95#)

*If the bar is dropped, perform 6 pullups before continuing.

Saturday's are sweet!

58 Responses

  1. Andy

    WU x 2

    Strength: Deadlift x5
    135-165-185-215-255

    WOD
    50 Shoulder to Overhead (135/95#)
    *If the bar is dropped, perform 6 pullups before continuing.
    115# 15+10+12+8+5 = 50 shoulder to overhead + 4×6 pullups with purple band
    Time: 6:24

  2. WU x 2

    Shoulder Press x 5
    45-55-65-75-80(PR reps)

    Tried 80 x 5 a few time and always failed at 3 or 4 reps, glad I was finally able to do the 5 reps. Something to do with yesterday’s newsletter? I think it has to do with breathing.

    WOD: 50 Shoulder to Overhead @ 85#
    * If the bar is dropped, perform 6 pull ups before continuing.

    Time: 6:34

    Didn’t keep count of rounds, but I think I did pull ups 4 or 5 times.

    1. Ron

      I met Diane for the first time last night, and she is so nice. What a way to start your first workout too……..Going right into games mode. You did great.

  3. WU x 2

    Strength 3’s
    Front Squat
    90-100-110-120-130

    WOD @ 80 lbs.

    Shoulders Overhead: 15 – 25 – 35 – 42 – 49 – 50
    Pull ups: 6 – 6 – 6 – 6 – 6 = 30

    Time= 7:40

    I like this one 🙂

  4. Jo

    Deadlift x5
    125 135 155 170 185

    15-13-11-9-7-5-3-1 Burpees
    1-3-5-7-9-11-13-15 Box Jumps

    7:32 PR of 12 seconds from last March

  5. WU x 2 –
    Strength 1â€ēs
    Front Squat
    95×3-105-115-130-145-155×3 for 10#
    WOD @ 105 lbs.

    Shoulders to Overhead: 10 – 18 – 25 – 35 – 43 = 50

    Pull ups: 6 – 6 – 6 – 6 – 6 = 30

    Time= 7:08

    Cashed out with partner shoulder streches.

    Practiced HSPU, same as yesterday with 45#, mat, and ab thingy. This time rested my head on the ab thingy before pushing back up for aprox 4 inch distance. Total 4 reps.

    Started to do weighted pull ups during warm ups. Chin ups with #15 for 7 reps then 3 regular, and pull ups with #15 for 5 reps then 5 regular. Felt a huge difference when i had to do the pull ups during the wod.

  6. Darsey

    Strength Dead Lift X 3
    185-195-205-225-235
    WOD
    50 Shoulder to Overhead (135/95#) or 70% of max
    *If the bar is dropped, perform 6 pullups before continuing
    scaled to 100#
    15-28-35-42-50
    Time: 5:15

  7. tom cormier

    WU X 2
    cleans
    5 @ 95, 115,115,115,115
    just could not get the energy to lift today, gas tank was empty

    50 shoulders to overhead.
    started at 100, immediately dropped to 65 in the first 10 reps.
    shoulders, arms, upper back all hurting and i did not want to over work anything.
    this was the closest i came to a did not finish.
    need a good nights rest.
    here’s hoping tomorrow will be better

    time 6:08

  8. Heather S

    WU X 2

    Push press 5’s
    60-70-80-90-95

    50 shoulders to overhead (95 or 70% of push jerk – 85#)
    If bar drops do 6 pullups (small purple band)

    10-8-8-6-6-6-6 +36 pullups
    Time: 12:11

    Hard to believe how heavy 70% is! (Or that the pullups weren’t the worst part 🙂 )

    Welcome back Evan – tough one to start with for sure!

  9. Marc H.

    OHS 5’s
    45-70-80-90-100-110-120
    Starting to really like these OHS except the wrist pain

    WOD as Rx’d -> 3:57
    24-10-10-6

    1. Jeff S

      Freakin wicked time Marc.. Huge props from me, I may even bow down before you (‘we’re not worthy’ style! Lol) wish I was there for this one..

  10. Jeff L

    WU x 2

    Strength: Shoulder Press x5
    70-80-90-110-120

    WOD

    50 Shoulder to Overhead @ 95#

    *If the bar is dropped, perform 6 pullups before continuing (Did ring rows instead of pullups)

    21-9-8-6-6

    Time: 3:29

  11. Tracy S

    WUX2
    Started with Deadlifts – 10 @ 95#
    … then switched to Bent over Barbell Rows. Working on the shoulder gradually, but with a focus on keeping the shoulders back and not rounded forward. Thanks for the ‘rows’ suggestion Kevin. Did a few sets of 15 with 15 -25 – 35#.

    WOD: “MODIFIED”
    ~ 50 Front Squats @ 75#
    SETS: 12 – 10 – 8 -10 – 10
    (6 pullups between sets with sm+med purple bands)
    TIME ==> 7:23

  12. Mario

    – Mobility + WUx2 (w/ KBS @ 40#)
    – Practice Double-Unders, managed (twice) 10 unbroken
    – Daily Squat to 290
    – Push Jerk 5RM: 135-145-155 … wrists still feel iffy on the way down.

    – WOD @ 115# = 6:00 (sets = 18/10/8/5/9 reps, 24 pull-ups)

    Good job everyone!

  13. Frank

    WU x 2
    push press x 5
    105-120-135-155-170 (failed 5th rep)
    WOD @ 115

    Shoulders to Overhead: 20+6+8+6+7+3 = 50

    Pull ups: 6 – 6 – 6 – 6 – 6 = 30

    Time= 6:56

    Cashed out with partner shoulder streches.

  14. Nath

    WUx2 including some pull ups with no band

    Front Squat x 1
    65×5-75×3-85-95-105-115(PR)

    WOD (started @ 70# then dropped to 65# after the first set)
    8 – 12 – 8 – 8 – 6 – 6 1/2 – 2

    Pull ups with smallest band
    6 – 6 – 6 – 6 – 6 – 6 = 36

    Time: 12:35

    I switched the band to the smallest one for my pull ups now. It has been a time killer. And all those recent PRs are making my workouts so much harder. Wow!

    1. Grant

      For some reason it decided to post without my permission….LOL

      WOD:

      WOD

      50 Shoulder to Overhead @ 95#

      *If the bar is dropped, perform 6 pullups before continuing (Did ring rows instead of pullups)

      Sets: 10-10-5-5-5-5-5-5 (48 Pull-ups)

      Time: 9:48

      Practiced DUs PR of 20

  15. Amanda

    WU

    Strength: Cleans
    3x 75-80-85-95-110

    WOD:
    50 Shoulder to Overhead (80#)
    *If the bar is dropped, perform 6 pullups before continuing.

    T = 15:13

    I did 8×6 pullups = 48 reps

    Wow, this was a surprise today, I clearly have some struggles with push jerks that I wasn’t really aware of.

    Oh and to top it off, I did 10 ‘c’ word burpees. I’m usually very aware of not saying it but I didn’t just say it this morning, I had completely lost my senses and actually yelled it AT Kevin. lol

  16. Lora

    Mobility
    WU x 2

    Strength: OHS (x1)
    45(5)-65-75-85-95-105 🙂 5#PR
    *snatched the weight up each time*
    Front squat WOD yesterday REALLY helped me with OHS tonight. Who knew?

    WOD as Rx
    50 Shoulder to Overhead @95#
    +6 pullups every time the bar is dropped

    Time = 9:47
    (which included 36 pullups…ugh)

    Cashout – partner shoulder stretches….ahhhhhhh.

  17. Elissa

    Shoulder press x 5
    35-45-55-60-60(x4) – note to self: don’t lean back

    WOD:
    50 Shoulder to Overhead – (45#) 18+9+13+10
    *If the bar is dropped, perform 6 pullups before continuing. (I did ring rows instead, 1 to 3 at at a time…. HARDEST PART)

    = 8:06

    Really nice to be back and Im excited to see everyone again. Such strong people at Crossfit Moncton!!

  18. wu x 2
    strength – Overhead squats
    practice form @ 45# x 25 reps

    WOD :
    50 Shoulder to Overhead – (110#) 16,10,10,9,6
    *If the bar is dropped, perform 6 pullups before continuing

    Time : 6:24

  19. Jamie

    CFWU x 2

    Strength – Squat Clean x 3
    130-135-145-155-165

    WOD – 50 Shoulder to Overhead 120#
    18-25-31-36-41-48-50
    6 x 6 Pullups
    Time: 7:23

    Nice workout!

  20. Jeff S

    Deads x3
    135×10-185×10-225-245-265-285-300

    WOD rx
    6:23
    22-8-5-5-5-5

    I missed the instruction part that said go to failure (except first set) I just went to what I felt comfortable with and could still crack off the pull ups… Really liked this WOD.. Would like to try it again with the knowledge that I now have!! Lol

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