Open WOD 11.3

7
May

Open WOD 11.3

Skill of the Week – Rope Climbs

Complete as many rounds and reps as possible in 5 minutes of:

1 Squat Clean (165/110#)
1 Push Jerk

Compare to Oct.11/11

Chantal benching some big weight

84 Responses

  1. Mobility

    2 Rounds:
    – 15 Wall balls
    – 15 Burpees

    Burgener WU x 3

    Back Squat x 5
    45-75-95-95(3)

    WOD (modified): AMRAP 5 mins of Push Jerks at 65#

    Score: 51 reps

    Feels good to be back!

  2. Gilles

    Mobility
    2 Rounds:
    – 15 Wall balls (14#)
    – 15 Burpees
    Burgener WU x 3
    Strength – Squats Clean x 2
    95, 115, 125. 130

    WOD: Open WOD 11.3
    AMRAP 5 mins
    1 Squats Clean (115#)
    1 Push Jerk

    Total rounds = 18
    Cash out – cross legged forward lean

  3. Rachel

    Mobility
    2 Rounds:
    – 15 Wall balls (6#)
    – 15 Burpees
    Burgener WU x 3
    Strength – Squats Clean x 2
    15, 20, 25, 30, 35, 40, 45, 50, 55

    WOD: Open WOD 11.3
    AMRAP 5 mins
    1 Squats Clean (50#)
    1 Push Jerk

    Total rounds = 18
    Cash out – cross legged forward lean

  4. Chantal L.

    Mobility
    2 Rounds:
    – 15 Wall balls (10 &14#)
    – 15 Burpees
    Burgener WU x 3
    Strength – 2x Squats Clean
    65-85-96-105-115

    Open WOD 11.3
    AMRAP 5 mins
    1 squat clean (110#)
    1 Push Jerk

    12 rounds in total… no pr 🙁

  5. Elba

    Mob.
    2 Rounds
    15 WB (10 lbs)
    15 Burpees
    Burgener WU x 3

    Strength
    Squats Clean 2’s
    35-45-55-65-75-85

    WOD
    Open 11.3
    Scaled
    AMRAP 5 mins
    1 Squat Clean (75 lbs)
    1 Puesh Jerk

    Total: 19 Rounds
    Cash out: cross legged forward lean

  6. 2 Rounds:
    – 15 Wall balls (20#)
    – 15 Burpees
    Burgener WU x 3
    Strength – Squats Clean x 2
    95×3, 115×3, 115×3, 125×3, 125×3. 130×2 130×2

    WOD: Open WOD 11.3
    AMRAP 5 mins
    1 Squats Clean (110#)
    1 Push Jerk

    Total rounds = 16
    Cash out – cross legged forward lean

  7. Sebastian

    2 Rounds:
    – 15 Wall balls (14#)
    – 15 Burpees
    Burgener WU x 3
    Strength – Squats Clean x 2
    65×2, 85×2, 95×2, 105×2, 125×2.

    WOD: Open WOD 11.3
    AMRAP 5 mins
    1 Squats Clean (115#)
    1 Push Jerk

    Total rounds = 15
    Cash out – cross legged forward lean

    1. Chantal L.

      4 rounds is a huuuuuge PR for this WOD! Good job, I kept an eye on you the whole time just to make sure I picked up that #$^*@ bar when you did, or else I would of stopped at 5. It felt veeeeerry heavy this morning!

  8. Josh

    2 Rounds:
    – 15 Wall balls (14#)
    – 15 Burpees
    Burgener WU x 3
    Strength – Squats Clean x 2
    65×2, 85×2, 95×2, 95×2, 95×2.

    WOD: Open WOD 11.3
    AMRAP 5 mins
    1 Squats Clean 85#)
    1 Push Jerk

    Total rounds = 14
    Cash out – cross legged forward lean

  9. Shannon

    Mobility
    2 Rounds
    15 WB (10 lbs)
    15 Burpees
    Burgener WU x 3

    Strength
    Squats Clean 2â€ēs
    35-45-55-65-75-85

    WOD- scaled
    Open 11.3
    Scaled
    AMRAP 5 mins
    1 Squat Clean (60 #)
    1 Puesh Jerk

    Total: 23

    I screwed up on calculating and my weight was too light! Brutal.

  10. Elissa

    I wish we had an 8 or 9 oclock class already! I have the day off tomorrow and that would just be fantastic!! 😛

      1. Amanda

        He usually says no because people need to go back to work and they’re short on time. But I think he should give us the choice for the noon express, as not everyone has to go back to work. 😉

  11. 2 Rounds:
    – 15 Wall balls (10# then 14# – fall on your bum HeavY)
    – 15 Burpees
    Burgener WU x 3
    Strength – Squats Clean x 2
    45-50-55-65-75-85-95-105 (fell on the second one, repeated and then got 2 reps)

    WOD: Open WOD 11.3
    AMRAP 5 mins
    1 Squats Clean (85#)
    1 Push Jerk

    Total rounds = 21

    Cash out – cross legged forward lean

    Amanda – Not to sure how to press reply to what you wrote, it only says quote – but I would love to have the option during express….. people that arent working could go from 12 until 1………… or something like that…. I know when I work evenings, its not fun to be done at midnight, and then have no other option except express….. poop! sorry for the ranting.. just wanted to give my opinion =)

  12. Maria

    Strength – 2x Squats Clean
    45-55-65-75-85-95-100-105 x 1

    Open WOD 11.3
    AMRAP 5 mins
    1 squat clean (70#)
    1 Push Jerk

    24 rounds. Good one!

  13. Michelle

    WU – 2 Rounds
    15 WB (14lbs)
    15 Burpees
    Burgener WU x 3

    Strength Squats Clean 2x 65-75-80-85-90-95- 100 (x1, PR of 10#)

    AMRAP 5 mins
    1 Squat Clean (65 lbs)
    1 Push Jerk

    Total: 21 Rounds – PR of 6.5 rounds, and 5# heavier 🙂

    Nice sharing the bar with you, Tracy!

  14. Did a WOD @ Home tonight

    MOB/Stretching

    “The Chief”

    Max rounds in 3 minutes of:
    95# pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    R1 – 4Rds + 3 Push Ups = 78
    R2 – 4Rds + 1 Power Clean =73
    R3 – 4Rds + 2 Power Cleans =74
    R4 – 4Rds + 3 Power Cleans =75
    R5 – 4Rds + 3 Push Ups = 78

    Total: 378

    PR of 30 Reps with 10# more!!! Very happy with this one & its still my all-tiime favorite WOD!

  15. Guy

    WU 2 Rounds of
    15 Wall Balls #20
    15 Burpees

    Squat Cleans
    3x 95-115-135-155
    I did one jerk for each set

    WOD: AMRAP in 5 min

    1 Squat Clean #155
    1 Push Jerk #155

    14 Rounds

  16. Frank

    Mobility

    2 Rounds:
    – 15 Wall balls
    – 30 bday Burpees
    – 15 Wall balls

    Burgener WU x 3

    Squat cleans
    95-5
    115-2
    125-2
    135-2
    145-2
    155-2

    WOD: AMRAP in 5 min

    1 Squat Clean #130
    1 Push Jerk #130

    Score: 17 rounds

  17. Dan

    WOD: 11.3 scaled to 145lbs.

    16 rounds.

    Thanks for all the encouragement today, I definitely heard everyone on that last rep. 🙂

  18. Lora

    Mobility
    15 wall balls @ 14#
    30 bday burpees for Nadine 🙂
    15 wall balls

    Group Burgener WU x 3

    Strength: squat clean practice (x2)
    45(5)-65-85-95-115-125
    Nice sharing a bar with you Chris.

    WOD as Rx
    Games WOD 11.3
    1 squat clean @ 110#
    1 push jerk
    Total: 15 rounds (3 round PR from Oct – and I only landed on my a$$ once!)

  19. Mario

    Mob., Stretches, Low Back work, DU practice, WU, Burgener WUx3

    Squat Clean:
    2x (95, 105, 115, 125, 135, 145, 155)
    1x (175, 195, 205, 215) (PR = 225)

    WOD Rx = 14 rounds (PR = 15)

    Felt really good today. Happy! Good job everyone!!

  20. Darsey

    Squat clean
    95-105-115-125-135-145-155-165-185-190(fail) PR
    Wod 11.3 @135#
    Total : 22 rds….PR of 7 rds using 30 more lbs
    Oct 11/11 was 105# total 15 rds

  21. Gabriel

    WU 2 Rounds of
    15 Wall Balls #20
    15 Burpees

    Group Burgener WU x 3

    Squat Cleans x2
    95-105-115-125-135-145-155-165-175×1

    WOD: AMRAP in 5 min @ 135#

    1 Squat Clean
    1 Push Jerk

    21 Rounds
    PR of 7 1/2 Rounds from Oct 11 2011

    800m run
    Cashout + Foam Rolling

    Great job 6:45 crew!

  22. Chantal G

    Mobility
    15 Wall Ball (10lbs) x 2
    15 Burpees x 2
    Burgener WU x 3
    Strength : Squat Clean 5 x 30-40-50-50-50

    WOD
    AMRAP in 5 min.
    Squat Clean
    Push Jerk
    (40lbs)

    Total : 26

    Thanks Kevin and Jo for putting the music loud tonight because that one made me scream haha !! Good job 6:45 crew 🙂

  23. Nice change with the WU today.

    Squat Clean practice to 185#
    Thanks Sean and Dan!

    WOD (Rx’d) —> 14 Rounds (PR by 5 rounds)

    Result in March and October 2011 were both 9 rounds.
    Love that WOD cause it’s my bodyweight.
    Great job 5:45 crew! Fun class.

  24. Sarah

    Mobility
    15 wall balls (6#)
    30 burpees
    15 wall balls (6#)

    Burgener WU X 3

    AMRAP 5 mins
    1 squat clean (45 #)
    1 push jerk (45#)

    Reps = 25

  25. Chris

    Mobility
    15 wall balls (20#)
    30 burpees
    15 wall balls (20#)

    Burgener WU X 3

    AMRAP 5 mins
    1 squat clean (110#)
    1 push jerk (110#)

    Reps = 16

    Technical lift! Thanks for all the pointers! Need to keep working hard at it.

  26. Corinna

    WU

    Strength: Squat Clean
    65-85-95-105-115-125-135

    140 and 145: I cleaned, but not a squat clean

    WOD @ Rx 110lbs

    17 rounds

    Last time 13 rounds + 1 rep

    Happy with this!

    Another great fundamental class.

    Nice job doing this one as Rx and getting great scores Joanna, Chantal and Lora!

  27. Jeff L

    Mobility

    2 Rounds
    15 Wall Ball – 20#
    15 Burpees

    Burgener WU x 3

    Strength – Squat Clean 95-105-115-125-135

    WOD @ 120#

    AMRAP in 5 min.

    1 Squat Clean
    1 Push Jerk

    Total – 17 Rounds

  28. Tracy S

    15 Wall balls + 15 Burpees (X2) + Burgener WU (x3)

    Strength: Squat Cleans
    (x2) 65 – 75 – 80 – 85 – 90 – 95 – 100

    WOD: “Modified”
    – Deadlifts + Hang Squat Cleans @ 75#
    Total: 21

    Did the same modified WOD in Oct/11 with a score of 17 (same weight).

  29. Ron

    Strength: Squat clean
    2 x 95,105,115,125,135,140,145,150,155
    Loved the extra practice and felt better after every lift
    ***** Really glad to squat clean 5 pounds more than my body weight****

    WOD: Open WOD 11.3 AMRAP 5min
    1 Squat clean #115
    1 Push jerk #115

    Score – 27
    Only did 5 push jerk, shoulder still hurting

  30. Nadine

    WU
    15 Wall balls+ Burgener WU
    Strength: Squat Clean [email protected], 2x 55, 65 70 75

    WOD @ 65

    AMRAP in 5 min.
    1 Squat Clean
    1 Push Jerk

    Total 17 ( or 18 ) … got confused in my count AGAIN! lol

    Good job everyone tonight!! And thanks for the Burpees!! 😀

  31. Heather S

    Mobility
    15 wall balls @ 14#
    30 bday burpees for Nadine
    15 wall balls

    Group Burgener WU x 3

    Strength: squat clean practice (x2)
    45 (5) 55-65-75 (2) 85 (5) 95 (2)

    WOD
    Games WOD 11.3
    1 squat clean @ 85#
    1 push jerk
    Total: 19 rounds

    800 m run
    Cross legged stretch at home

    Sooo many things to work on with the clean – straight arms- shrug – burst up – quick under – relaxed hands – elbows up – It’s a freaking miracle I can get the stupid thing off the floor! Glad to get the 19 given they weren’t all pretty. Guess cleans are my next project 🙂

  32. Jeff S

    Mob..
    2 rounds of
    15 wallballs
    15 burpees
    Burgener x3

    Squat clean practice
    95-115-135-145-155-165
    Thanks for sharing the bar bender!! 🙂

    WOD Rx
    13 rounds

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