Reminder

29
Mar

Reminder

Tomorrow is Change for Change. Bring $5 to switch up your workout.

AMRAP in 10 min
30 Double Unders
6 Snatches (95/65#)
6 Burpees

Don’t forget to occasionally tighten your ropes. We’ve been having lots of the brackets coming off at the gym.

Post-wod recovery snack?

55 Responses

  1. Kevin

    Post-Games Gathering – 7:30pm on Saturday, March 31 at our house. Address is on the whiteboard. Please sign-up so we know how many to expect.

  2. Mobility

    WU Burgener

    Strength
    Squat Snatch 5’s
    35-45-55-65-70

    WOD
    Scaled
    10 min AMRAP
    90 singles
    6 Squat Snatch (45 lbs)
    6 Burpees

    Total: 4 rds + 15 singles

    I like this one, Godd Job guys!! 🙂

  3. Leesa

    Mobility

    WU Burgener

    Strength-Thanks for Sharing the Bar Cheyenne
    Squat Snatch 3′s
    15-20-25-30-35

    WOD
    Scaled
    10 min AMRAP
    10 DU and 60 singles
    6 Squat Snatch (35 lbs)
    6 Burpees

    Total: 3 rds + 6 Squat Snatch

    Great did some DU in the Workout for my first time!! 🙂 Need some more Practice to get more than 2 in a row 🙂

  4. Maria

    Mobility

    WU Burgener

    Strength-
    Squat Snatch 3′s
    15-20-25-30-35-40-45

    WOD
    Scaled
    10 min AMRAP
    10 DU and 60 singles
    6 Squat Snatch (45 #)
    6 Burpees

    Total: 3 rds + 3 Squat Snatch

    FINALLY only took me a year 🙂 I can do some Double Unders, not in a row but It’s a start. Now to work on stringing them together.

  5. Jo

    Squat Snatch 3-5 reps each
    45 65 75 85 95 (FINALLY first time 95# feels good and not near impossible!)

    WOD Rx’d
    5 Rounds + 15 DU

    Another good race this morning Kevin 🙂 Nice snatches 6am!

  6. Jeff L

    Mobility

    WU Burgener

    Strength- Squat Snatches
    35 X 5 (2)
    45 X 5 (2)
    55 X 3 (2)

    WOD
    10 min AMRAP
    90 Singles
    6 Squat Snatch (45 lbs)
    6 Burpees

    Total: 3 rds + 1 Squat Snatch

  7. Amanda

    Burgener warmup

    WOD:
    AMRAP in 10 min
    30 Double Unders
    6 Squat snatches (55#)
    6 Burpees

    = 3 rounds + 2 snatches

    This was a fun one! And I was happy to be doing some DU’s, feels like I haven’t done them in ages?!

  8. Blake

    Mobility

    Burgener Warmup

    Practiced Squat Snatches x 5
    45 (2) – 65 (2) – 45 (kept working on my drop-squat)

    WOD
    AMRAP in 10 min
    30 DUs ~ (did 10 DU + 60 singles in round 1, then 90 singles in rounds 2 & 3)
    6 Squat Snatch @ 55# (should have been a *little* heavier)
    6 Burpees

    Total: 3 rounds + 3 Snatches

    Very disappointed in my skipping regression. No excuses other than I need to get a lot more practice in. Always something to work on!
    Good job 7 AM-ers!

    1. Jeff S

      That is a great article Kevin, I’m guilty of being hard on myself after each WOD, wishing id done more to help represent our box, and someone special to me always propped me up by saying ‘you had knee surgery 3 days before this started, you started xfit 4 months ago’ and that helped put it in perspective for me, it’s ok to analyze stuff after but be happy with the accomplishment , just strive to improve yourself each day, in and out of the gym! My new words to live by! . Love this xfit family, and love this sport, the support and comraderie are amazing!

    2. natacha

      this sure hits home for me… 5 weeks into this long journey of achilee rupture healing and recovery… what I would give right now to do one single (let alone one double under)… so training IS a luxury I’m forced not to take for granted anymore… I’ve been keeping an eye on the site and it’s kept my mental health up just seeing all the energy and personal accomplishments during the games and since… keep up the good work… can’t wait to get back to it…

  9. Mobility

    WU Burgener

    Strength
    Squat Snatch 5′s
    45-55-65-75 – 85(f) 80(f) 75 Nice shareing the bar with a guest from Fredericton. Didn’t get your name sorry.

    WOD
    10 min AMRAP
    30 DUs
    6 Squat Snatch 70# ()
    6 Burpees

    Total: 3rds + 3 Squat Snatch

    Was able to complete a different type of C2B, lol ooh crossfit moments.

  10. Darsey

    squat snatch to 85#.. kept weight low, lots of reps, worked on form

    WOD
    10 min AMRAP
    30 DUs
    6 Squat Snatch at 65#, Kevin increased weight to 75 after 1Rd
    6 Burpees

    4rd + 1 burpee

  11. Greg Mac

    Burgener Warmup

    Squat Snatches to 65# (worked on form)

    WOD
    10 AMRAP
    90 Singles
    6 Squat Snatches (50#)
    6 Burpees

    4 rounds + 2 squat snatches

  12. Frank

    Mobility

    WU Burgener

    Strength
    ptacticed Squat Snatch 5′s
    45-65-75-85

    WOD
    Scaled
    10 min AMRAP
    90 singles
    6 Squat Snatch (75 #)
    6 Burpees

    Total: 3 rds + 4 squat snatch

  13. Lora

    Mobility
    Burgener WU
    Strength: Squat snatch practice
    35-45-55-65
    Too many reps of each to count. Sweet mother of god my technique needs work!
    Thanks for all the coaching MC. You helped me SOOOOOO much!

    WOD
    @55#
    10 min AMRAP
    30 double unders
    6 squat snatch
    6 burpees
    Total = 4 rounds + 13 DU

    Damn, those squat snatches are tough. Having most of my trouble with the squat distance of me feet. Hip flexibility? Core strength? Shoulder flexibility? All of the above?

    On another note: Samuel (my 7 year old) did 3 unassisted pull ups tonight (kipping). I’m a proud momma! 😀

  14. Corinna

    WOD @ 45lbs

    I feel on my butt so many times during the snatches and I had quite of few no reps because the weight fell in front of me on my way up!

    4 rounds + 30 doubles + 2 snatches.

    Snatches were tough for sure, but this is a movement that I need to devote a lot of time to.

    1. Lora

      I really need work on this movement too. It has always been easier for me to do “power” versions of snatches (and cleans)…guess that tells me something 😉

  15. Mobility
    WU Burgener
    Strength- Squat Snatch – Practice with 45#

    WOD : AMRAP 10 min
    scale – 90 singles
    6 Squat Snatch (45 #)
    6 Burpees

    Total: 4 rounds & 90 singles
    cash out – stretchingfoam roller

  16. Mobility
    WU Burgener
    Strength- Squat Snatch x 3 – thanks Maria for sharing a bar this morning
    15, 20, 25, 30, 35, 40, 45

    WOD : AMRAP 10 min
    scale – 90 singles
    6 Squat Snatch (35 #)
    6 Burpees

    Total: 3 rounds & 3 squats
    cash out – 5 min stretchingfoam roller

  17. Wu x1
    Practice squat snatch 45, 65
    Shoulder still tight.
    Burgener wu

    Amrap in 10 Mins.
    Skip singles 90
    6 Front squat 95 lb (shoulder)
    6 burpees
    5 rounds plus 53 singles.

  18. Heidi

    Practiced Squat Snatch to 65#

    WOD:

    10 Min. AMRAP
    30 DU’s
    6 Squat Snatches 55#
    6 Burpees

    Squat snatches felt good. It was the DU’s that killed me on this one….what else is new??? Good WOD though, really liked it, once it was over.

  19. Dan

    WOD: Sub’d Power Snatches due to small injury.

    4r + 5 Snatches

    I’m feeling more and more like the old me every day. Lets try a muscle up WOD.

  20. Krista

    Mobility & Burgerner WU

    Squat snatch practice to 55#

    10 min AMRAP
    30 DUs broken – strung up to 16!! I let a little scream out I was so excited haha PR since yesterday of 15!! And 1st workouts with DUs…won’t get em if I don’t practice.
    6 squat snatch 45#
    6 burpees

    4 rounds + 17 DUs

    Shoulders couldn’t handle the attempted headstand to handstand tonight…try again on Saturday 🙂

    Good job 6:30!! Kudos to all those perseveringly on the DUs 🙂

  21. Jeff S

    1xmob
    3xbergener
    Squat snatch practice x 5
    45-65-95-115-125-135×3

    WOD
    30 DU (my mantra.. Work on freakin DU)
    6 squat snatch
    6 burpee

    2 rounds + 2 burpee
    Suffered through DU, snatches.. Burpees are my fav move right now!! Lol. Next to DU that is!
    Finish off with 10 min penalty for sucking at DU.. Still suck at DU! 10 mins again tomorrow!! Lol
    Great job 6:30

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