Intro WOD

22
May

Intro WOD

Skill of the Week – Snatch Balance

AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats

Compare to Oct.4/11

This is what it looks like AFTER Fight Gone Bad

94 Responses

  1. WU x 2

    Front Squats x 5
    45-65-85-105-125

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    Score: 10 + 6 situps

    In october I did 10 + 10 squats, so pretty happy with my score considering I was out for a month.

  2. Andy

    WU x 2

    Strength: Shoulder Press
    5x 95-115-130-140-150×4

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats
    Score: 11rounds + 10 squats

    cash out: 800m run

  3. WUx2

    Strength: weighted pullup 1x
    15-20-25-30-35-40
    Then 5 strict no weight

    WOD: 15 + 1 pushup (PR)

    Last time I did this wod I was told my squats were not low enough. I worked hard on getting low this time but now I’m told I don’t lockout at the top. Hard to focus on form and speed at the same time πŸ™‚

  4. Rachel

    WU x 2
    Strength: ShPush Jerk x 5
    55, 60, 65, 70, 75

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Push ups
    – 10 Sit ups
    – 15 Squats
    Score: 10 rounds + 10 sit ups (no PR last time i did 11 rounds & 5 push ups)
    cash out: 800m run

  5. Gilles

    WU x 2
    Strength: Over head squats
    45×5, 65×5, 75, 85×1

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Push ups
    – 10 Sit ups
    – 15 Squats

    Score: 12 rounds (no PR last time i did 13 rounds & 3 sit ups)
    cash out: 800m run

  6. Shannon

    Mobility
    WUx2

    1500m run

    AMRAP in 10 minutes
    5 Pushups
    10 Situps
    15 Squats

    12 Rounds exactly (PR).

    Last time I did 9 rounds and push ups were from my knees. Felt great to sweat after a lazy long weekend.

  7. Chantal L.

    WU x 2
    Strength – OHS x 5
    65-75-85-90(x2) … stopped there. my writsts were ouchie.

    WOD with plank pushups no band : 8 rounds + 3 pushups, 3 reps PR from last time.

  8. WU x 2

    Strength: Cleans 5’s
    110-115-125-130-140

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats
    Score: 11rounds + 2 squats PR. Last time was 10 rounds & 10 squats.

    cash out: 800m run

  9. Gillyon

    CW x 1.5 (running a bit late)
    Push press (5) 55-60-65-70-45(7)

    WOD
    11 + 7 squats. Still a ways from my PR of 14 + 8 squats. πŸ™ I went too slow on my squats.

  10. Blake

    WU x 2

    Strength: Push Press x5
    115-120-125-130-135

    WOD: “Intro WOD”
    AMRAP 10 mins
    5 Push ups
    10 Sit ups
    15 Squats

    Score: 10 Rounds + 10 Squats
    Pretty happy with that as I don’t think I have done this one at CFM since my actual intro and I only got 5 or 6 rounds I think… It’s really nice to see the improvement. I already know where I can make some improvement for next time!

    cash out: 800m run – 3:55

      1. Blake

        Thanks! It feels awesome to see how much improvement I’ve made in the past 6 months.

        I’ll probably do this again relatively soon as I have about 4 or 5 new peeps that want to try the drop-in and I told them I would come with!

  11. Mario

    Doing the old intro WOD today is a nice coincidence, seeing as my 2-year Crossfit anniversay was this week-end. πŸ™‚ Good times! Hope there is a PR in me today.

  12. Tom

    WU X 2
    Clean [email protected] 75,95,105, 115, 125 (pr 5)
    thanks for the tips Kevin

    Intro WOD
    11 sets even.
    this was my first attempt at this WOD except for the intro. held back a bit too much in the early part for pacing, next time go full out all the way.
    happy with the result.
    800 metre jog
    fun work out.

  13. WU x 2
    No Strength – Foam Rolled Back

    AMRAP in 10 minutes
    5 Pushups on toes with Purple Band
    10 Situps
    15 Squats

    Total: 9rd + 10 SU

    Nice last time I did 8 rds and it was push ups on the knee!! πŸ™‚

  14. Marcel

    WU x 2

    Strength: Push Press

    5x 95-105-115-125-135

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    Score: 11rounds + 5 push ups

    No PR today.

    cash out: 800m run

  15. At home:

    5 Rounds…
    400m Run
    20 Squats
    20 Toes through Rings

    Time —> 23:23

    Tough!… and first WOD in six days.
    Kevin, you can add that to your tickle trunk.

  16. Hannah

    wu x 2
    strength: push press x 3: 65, 70, 75, 77, 81

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    8 rounds + 5 sit-ups

  17. Frank

    WU x 2
    OHS x 5
    75-85-95-110-120 (5# PR for reps)

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    Score: 11 + 4 squats
    PR of 1 round + 4 squats
    800m run

  18. Tracy S

    WU X2
    Strength: Overhead Squats
    (x10) 15#…. (X5) 45 – 55 – 60 – 65

    Intro WOD (RX’d)… with Push-Ups on my Toes!
    ~ 9 Rounds even

    Oct/11 was 10 rounds +5PU’s +3 SU’s… but push-ups were on my knees.
    Had a band ready just in case I needed it for PU’s, but glad to say I didn’t! πŸ™‚

    +800m jog. Thanks Amanda for keeping me going, and Chris for the push at the end. Still took a couple of small breaks, but would have been more without the encouragement.

  19. ValΓ©rie Arseneau

    WU x 2
    Strength :
    Back Squat
    5 sets of 10 reps with 35lbs

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Alternated between Squats and Good Mornings (10lbs)

    Score: 10 rounds + 2 push ups

    cashout: 800m run

    I enjoy these ones! Knee recovering well! Looking forward to seeing my score on this will my knee at 100%.

  20. Jamie

    WU x 2
    800m Run

    Strength – Good Mornings x 5
    95-115-125-135-145-155-165

    WOD – “Inteo”
    AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    10 Rounds
    Not a PR, but a good night at the gym!

  21. Mario

    Mob, Lower back stuff

    Backsquat x5 – 185, 195, 205, 215, 225

    WOD Rx = 11 + 7 squats (PR, 1 rep)

    Wanted 12 rounds soooooo bad. Maybe next time πŸ™‚ Good job everyone!

  22. Chantal G

    Mobility
    WU x 2
    Strength : Deadlifts 5 x 85-90-95-100-105
    WOD AMRAP in 10 minutes
    – 5 pushups
    – 10 situps
    – 15 squats
    Total : 10 rounds and 1 squat !!
    Cashout : 800m run
    I loved this workout ! I still struggle with my pushups but next time, I will try without the knees πŸ™‚ Running in the rain after this workout felt good ! Good run Jeff πŸ˜€ Good work everyone !!

  23. clean x3
    65-75-85-95-105 (elbows weren’t high enough… is this a fail?)

    WOD as RX’d:
    5 push up
    10 sit up
    15 squat

    = 8 rounds + 5 sit ups

    80 Meter run — very proud to say that today was the first time I tried to catch up to someone during the last side of the loop (3rd). Krista you pushed me to run faster! What a feeling. And Krista even started almost sprinting at the end, and I followed as much as possible.
    It really feels great to start doing that again. I can’t remember when I could do that last, Probably may of last year Im guessing! Anywho, lovin’ it!!!

    Kevin, I want my big mac now!! haha. You were in a great mood today, very happy to see you doing well. I love our little crossfit family, and keep being great!!! πŸ™‚

    1. Krista

      Awesome workout!! Glad to help πŸ™‚ but you were my motivation to catch up to – teamwork girl!! Always love working out with you πŸ™‚ Believe in your skills, you’ve got more in you than you might think!!

  24. Lora

    Mobility
    WU x 2
    Strength: Push Jerk (x5)
    45(10)-65-95-105-115-105*
    *dropped weight down to work on technique
    *need to work on getting head through and not having bar out in front as much

    WOD “Intro WOD”
    5 push ups
    10 situps
    15 squats
    Score = 12 rounds + 6 situps
    That’s 2 situps more than last time…I’ll take it!

    1. Jeff S

      Consistent and also improved.. Yay!! looked the same speed from start to finish, you didn’t seem to slow or tire at all!! Great job

    1. Krista

      Saved myself this time thank goodness, too many scars already!! Haha Gotta love the bizarre CF injuries πŸ˜›

  25. Jeff L

    Did this WOD at home since I could not make it in this afternoon and got 7 rds and 9 squats. This was the first time since I did this in my drop in class in January and if I remember correctly I got 4 rds in for sure and part of a 5th but I can’t remember where in the 5th.

  26. Krista

    WU x 2 1st set of pullups no band, did 6+2+2, no PR for reps, and TTRs for situps πŸ™‚
    OHS 5 x 25-35-45-55-60 PR 5#

    Intro WOD Rx 10 min AMRAP
    5 pushups (fr toes, all unbroken – proud of these πŸ™‚ )
    10 situps
    15 squats

    11 Rounds + 5 pushups + 1 situp ( PR from Jan 28/12 of 1 round and 4 reps and Rx instead of from knees) I’ll take it although really wanted 12 rounds…maybe without the penny counting time loss…ill find a counter next time πŸ™‚

    Cashout 800m run…good race Elissa πŸ™‚
    SoW Snatch Balance 5 x stick-15-25 felt good, will move up next class! Anything to work at getting that 75# snatch…i think I’ll attempt it soon πŸ™‚

    Great to be back after a long weekend break!! And met with Rebbeca for body composition test, I highly recommend it if you haven’t done it before…game me much better breakdown and understanding of my weight….now to compare in a couple months. Wish id done it at the very start, for those who are new especially, see Kevin for info.

    1. Lora

      Congrats on your PR Krista….hmmmm…did it have anything to do with the new clothes? LOL

      Great info about the body composition test. I have always been curious. If I calculate my BMI, it puts me in the “overweight” category…I know a body comp test would give a much more accurate assessment than BMI ever will for me.

  27. Jeff S

    1xmob
    2xWU

    Strength Deads x 5
    135×10-225×8-275.. Wasnt feeling good about this move today so redo tomorrow..

    WOD
    13 + 4 situps

    Think my intro was 9+ 6 Situps? So good improvement.. Happy!:)!

  28. Corinna

    WU

    Strength: OHS

    45x 5, 65x 5, 85×3, 95×2, 100x 2, 105 fail.
    Really went slow on my OHS concentrating on form and pushing knees out.

    WOD: 12 rounds + 8 situps. No PR from last time, but felt good to sweat. I would love to hit 13 rounds on this WOD one day.

    Great scores and PR’s from everyone today. I have enjoyed reading all the comments!

  29. Heather S

    WU X 2
    Push press 5’s
    75-85-95-100-105 (pr for reps 10#’s)

    Intro WOD
    AMRAP in 10 minutes
    5 Pushups
    10 Situps
    15 Squats

    10R + 6 situps

    Last time 10R + 3 push ups so small PR. Great sweaty work out after the long weekend!
    Worked on Kipping pull ups – long way to go. Thanks for the pointers Lora.

  30. Amanda

    Strength: OHS
    5×55-3×60-1×70-1×80-1×95(pr)

    Wod RX’d: 9 rounds + 10 squats.
    3 rep pr

    Note for next time: no breaks on pushups

  31. Sarah

    wu x 2
    strength: push jerk 45-55-65-65-75

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    11 Rounds + 2 pushups

    Cashout: 800m run

  32. Chris

    wu x 2
    strength: cleans 95-105-115-125-115

    WOD: Intro WOD
    AMRAP 10 mins
    – 5 Pushups
    – 10 Situps
    – 15 Squats

    12 Rounds Even

    Cashout: 800m run

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