Monday’s WOD

19
Mar

Monday’s WOD

Skill of the Week – Hammer Strikes

21-15-9 reps
One Arm Thrusters (left)
One Arm Thrusters (right)
Good Mornings (65/45#)

Tom showing that balls who's the boss

42 Responses

  1. Andy

    WU x 1
    400m run

    Strength: Shoulder Press
    5x 95-115-125-140-150(3)

    WOD
    21-15-9 reps
    One Arm Thrusters (left) #35
    One Arm Thrusters (right) #35
    Good Mornings (stick)
    Time: 6:03

    cash out: 800m run

    Skill of the Week – Hammer Strikes

  2. WU x 1
    400m run

    Push Press x 5
    75-85-95-105-115

    WOD: 21-15-9
    – One Arm Thrusters (each arm) at 40#
    – Good Mornings (stick)
    Time: 7:05

    Cash out: 800m run

    Skill of the week – Hammer Strikes

  3. Maria

    WU x 1
    400m run

    Strength: Push Jerk
    5x 55-65-70-75-80

    WOD Modified
    21-15-9 reps
    One Arm Push Press (left) 20#
    One Arm Push Press (right) 20#
    Good Mornings (35#)

    Time: 4: 39

    cash out: 800m run

    Skill of the Week – Hammer Strikes

  4. WU x 1
    400m run

    Strength: Shoulder press5x
    85-95-100-105-110

    WOD Modified
    21-15-9 reps
    One Arm Push Press (left) 35#
    One Arm Push Press (right) 35#
    Good Mornings (stick)
    Time: 5:32

    cash out: 800m run

    Skill of the Week – Thor Auditions

  5. Lora

    Great photo of Tom 🙂

    I’ve got to admit though, the thought of squatting like that again any time soon makes me want to cry…

  6. Heather (Mum)

    WU X 1
    Run 400 m
    Strength X 5 Bench Press
    25-30-35-40-50
    WOD 21-15-9
    1 arm thrusters (L) 15 lb.
    1 arm thrusters (R)
    Good mornings 15 lb.
    Time 10:09
    Run 400 m
    Hammer Strikes
    Fun morning.

  7. Lora

    Crossfit main site has an “efficiency tips” video from Spealler on HSPUs.

    Hmmmm 12.5?

    Ok I’ll stop posting now (but I’m still going to obsess about 12.5 until Wed night @ 9PM…I can’t help myself…)

  8. tom cormier

    Caption for this photo should be;
    “OK you have 3 complete, only 147 left to go and 4:15 left on the clock. no need to worry about your double unders today”.

  9. tom cormier

    WU X 1, 400 M run
    Strength, Front squat
    [email protected] 115,135,155,175,185 (pr 10)

    21-15-9
    KB 25 lbs (went light nursing right shoulder)
    good mornings 45 lb bar
    5:49
    800 meter run
    practised hammer swings,
    great anger release technigue, need to get a tire and maul for the office.

  10. Mario

    I was looking at a wrapper for a Halls cough reliever, and on it were “engouragements” or things of the sort from their “A Pep Talk in Every Drop” marketing campain… which weirdly apply to WODs or Crossfit in general.

    Some of them were:
    – Get through it.
    – Dont waste a precious minute.
    – Impress yourself today.
    – Don’t try harder, do harder. (TTWS)
    – Get back in there, champ!
    – You survived tougher.

    These would look great on a Crossfit t-shirt!

  11. Tracy S

    WUX1 + 400m Run
    Strength: Power Cleans
    (X1) 65 – 75 – 85 – 95 – 100 – 105 (PR) .. valid rep, but not pretty 😉

    WOD: 21 – 15 – 9
    R-Arm Thrusters @ 10#… (still very cautious with healing shoulder)
    L-Arm Thrusters @ 25#…. (maybe a little ambitious?)
    Good Mornings @ 35#….. (love GM’s!)
    TIME ==> 10:03

    Hammer Strikes?; Lumberjack?; Whack-a-mole?… either way, very awkward for the first few reps, but finally started to get the hang of it with a second set.

    Cashout…800m Run/Walk
    (ALOT of work to do to get, even a little bit, comfortable with running) 🙁

  12. WU x 1
    400m run
    Strength: Push Press x 1
    95, 115, 125, 140, 150

    WOD :
    21-15-9 reps
    One Arm Thruster (left) 35#
    One Arm Thruster (right) 35#
    Good Mornings (65#)

    Time: 6:10
    cash out: scale -400m run

  13. Michelle

    WU x 1
    400m run

    Strength: Shoulder Press
    5x 35-40-45-50-55

    WOD
    21-15-9 reps
    One Arm Thrusters (left) #25
    One Arm Thrusters (right) #25
    Good Mornings (stick)
    Time: 8:44

    cash out: 800m run

    Skill of the Week – Hammer Strikes

    I learned today that my left arm is much weaker than my right.

  14. Frank

    WU x 1
    400m run

    Strength: Front Squats x 5
    135-155-175-200-220 (10# PR for reps)

    WOD
    21-15-9 reps
    One Arm Thrusters (left) #35
    One Arm Thrusters (right) #35
    Good Mornings (65#)
    Time: 7:49

    cash out: 800m run

  15. Marcel

    WU x 1
    400m run
    Strength: Deadlift

    5x 215-235-255-275-285

    WOD

    21-15-9 reps
    One Arm Thrusters (left) #53 used 35
    One Arm Thrusters (right) #53 used 35
    Good Mornings 65#

    Time: 7:43

    cash out: 800m run
    Skill of the Week – Hammer Strikes

    Great job tonight everyone I know my legs were screaming at me when I came through the door, but they are a little better now.

  16. Darsey

    400 m run time 1:26
    Strength push jerk x3 ( my fav)
    105-115-125-135-145 (PR for reps)

    WOD
    21-15-9 reps
    One Arm Thrusters (left) #35
    One Arm Thrusters (right) #35
    Good Mornings (45#)
    Time: 7:25
    800m run time 2:59

  17. Jeff L

    WU x 1
    400m run/walk

    Push Jerks x 5
    75-95-115-125-130

    WOD
    21-15-9 reps
    One Arm Thrusters (left) 35#
    One Arm Thrusters (right) 35#
    Good Mornings – Stick
    Time: 5:12

    cash out: 800m run/walk

  18. Gabriel

    WUx1
    400m run

    Strength – Squat Snatch X5
    45-65-75-95-105
    115×2-125(power snatch) 125(failed trying to squat snatch it)

    WOD

    21-15-9 reps
    One Arm Thrusters (left) 40#
    One Arm Thrusters (right) 40#
    Good Mornings 65#

    Time: 7:30 ish

    cash out: 800m run
    Skill of the Week – Hammer Strikes

    Stretching + Foam Rolling

    Great job 6:45 gang!

  19. Lora

    WU x 1
    400m run (YAY! Running!!!)
    10 c-word burpees

    Strength: Cleans (x5)
    45(10)-65-85-95-105-115 *stopped b/c of Right shoulder/elbow pain 🙁

    WOD
    21-15-9
    one-arm thrusters (L) @25#
    one-arm thrusters (R) @25#
    good mornings @35#
    Time = 5:34
    *kept weight light because of shoulder/elbow pain

    Cashout = 800m run 🙂

  20. Jeff S

    WU x 1
    400m run
    Strength: press x5
    105-115-125-135-145
    Thanks for sharing the bar darsey!!
    WOD
    21-15-9 reps
    One Arm Thrusters (left) #53
    One Arm Thrusters (right) #53
    Good Mornings 65#
    Time: 11:58. (gonna feel that tomorrow, but that’s two WODS in a row with squat movements and my knee is really coming around, very encouraged!! Yay )
    cash out: 800m run (3:17) the first 300m or so felt really good, the rest had a bit of knee soreness, realize my first run shouldn’t be an all out effort and eased into a nice pace to finish.. Nice work running me in Ronnie!!
    Skill of the Week – Hammer Strikes

  21. Greg Mac

    WUx1
    400m run
    Strength: Push Press x 5
    75-85-100-115-125

    WOD
    21-15-9 reps
    One Arm Thrusters (left) 40#
    One Arm Thrusters (right) 40#
    Good Mornings 35#

    Time: 7:42

    Cash Out: 800m run
    Skill of the Week – Hammer Strikes

  22. Krista

    WU x 1
    400m run

    Cleans 5 x 60-70-80-85-90 (Fail @ 4th rep, got 5th!! …don’t know if that counts as PR?? If so, 10# PR, if not, 5# PR)

    WOD Modified
    21-15-9 reps
    One Arm Push Press (left) 20#
    One Arm Push Press (right) 20#
    Good Mornings (35#)

    Time: 6:14

    cash out: 800m run

    Skill of the Week – Hammer Strikes….love, love, I need this set up at home 🙂 Great way to get out frustration!!

  23. Ron

    WU x 1
    400m run

    Strength: OHS
    5 x 15,20,25,30,40
    First time doing this move since shoulder injury….. going to be a long recovery prcesss but lesson learned when doing snatch lifts “quality before quantity”.

    WOD: 21-15-9
    One arm thrusters (L) #30
    One arm thrusters (R) #30
    Good mornings #65
    Time – 6:58

    Cashout – 800m run
    Great pace Jeff, atta kick ass at the end with a big sprint

  24. Leesa

    WuX 1

    Run 400M

    Strenght-Back Squat X3
    65-70-75-85-90

    WOD: 21-15-9

    1 Arm Thursters(L)15#
    1 Arm Thursters(R)15#
    Good Mornings 15#

    Cashout-800, Run

    Skill of the Week-Hammer Strikes

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