First WOD of Hero Month


First WOD of Hero Month

Reminder of the Body Comp tests being done on Saturday. Sign-up is on the office window.Β 

Five rounds for time of:
12 Deadlifts (155/105#)
9 Hang power cleans (155/105#)
6 Push jerks (155/105#)

Compare to Aug.8/11


173 Responses

  1. Mob
    250M Row

    Five rounds for time of:
    12 Deadlifts (55#)
    9 Hang power cleans (55#)
    6 Push jerks (55#)

    Time: 6:38

    Thanks Pat for the Tips πŸ™‚

    1. Lora

      Well done Leesa! More C&J’s! I bet the practice last night was helpful. Hopefully your muscles weren’t too tired πŸ™‚

  2. Maria

    250M Row

    strength shoulder press x 5

    Five rounds for time of:
    12 Deadlifts (65#)
    9 Hang power cleans (65#)
    6 Push jerks (65#)

    time= 6:25

    Last time I did this my time was 9:09 at 55#, thanks for the tips Pat! Good job Leesa and Gilles!!

  3. Rob B

    Mob. Wux1 row 250 m
    Strength muscle up practice

    WOD. 5 rounds. Β 105lbs after 1st round went to 95lbs
    12 Deadlifts
    9 power cleans
    6 push jerks

    Rob B

  4. Lora

    Looks like a great WOD! I can’t believe I’m missing this AGAIN this year! After last night’s C&J’s its probably for the best anyway πŸ˜‰ I will put it on my list for “Change for change”. Its the first day of the month…I’m sure that list is going to grow. LOL!

    1. Heather S

      Gotta say the OLY class sneaks up on you the next day – did the 8:30 this morning and just about did me in! Change for change may be the better plan!!

    1. Kevin

      When there’s an open gym posted, click β€œAll Calendarsβ€œ on the left hand side in ZenPlanner, and then you’ll see β€œOpen Gym” on the calendar for Monday.

  5. Chantal Guerette

    WU x 1
    Row 250m

    Strength – Push Press 5 x 40-45-50-55-60

    5 rounds of :
    – 12 Deadlifts
    – 9 Hang Power Cleans
    – 6 Push Jerks
    (65% of Jerks sooo 35lbs)
    Time 6:06

    Good job people πŸ™‚

  6. Tom

    wu as posted
    Strength, front squats
    [email protected] 135,155, 165, 175, 185
    feels good, working on tachnique, thanks for the tips Pat

    WOD at 95lbs

    6 am class you played a severe head game on us this morning. all of you with 6 minutes time frames, what a way to put pressure on the 7 am class, unfair!!!!
    great job 6am and 7am’ers.

  7. Nadine

    250M Row (58 sec)

    Back Squats 5x 70-75-80-85-90

    β€œDT” @ 60lbs

    Five rounds for time of:
    12 Deadlifts
    9 Hang power cleans
    6 Push jerks

    Time: 10:06

    Good job everyone! πŸ™‚

      1. Nadine

        Thanks a lot Lora πŸ™‚
        Was harder then I though!
        Wasn’t sure to be able to finish this one, but I did, and I felt great…after! lol

  8. CBachmann

    Row 250m
    Strength: shoulder press=45×5; 55×5; 60×5; 65×5; 70×4
    WOD: “DT” @65 pounds

    5 rounds for time:

    12 deadlifts
    9 hang power cleans
    6 push jerks

    Time: 7:46

  9. Heather S

    My son Chris who many of you know from CFTM is on contract in Gagetown and when he can’t be in our gym, he does CFT on his own at the gym on base, using the WODS posted on CFT Outlaw. He put me on to a great article just below the picture of the tire. Have a look!

  10. Mobility
    WU X 1
    Row 250m

    Strength: Push Press – 5 x 15-20-25-30-35

    WOD: “DT” @ 25# (65%)

    5 Rounds of:
    – 12 Deadlifts
    – 9 Hang Power Cleans
    – 6 Push Jerks

    Time: 8:31

  11. Heather S

    WU x 1
    250m row

    Strength: Front squat 5’s
    105-115-120-130-135 (Thanks for the encouragement Dave – I really neede it on the last 2 lifts)

    WOD: DT
    5 rounds:(RX105 / 65% = 80#’s)
    12 deadl lifts
    9 hang power cleans
    6 push jerks

    Time: 11:15
    Took longer than I thought it would – I was hoping for under 10 mins but got ‘er done! I keep underestimating the impact of doing the OLY class at 6:30 and then the 8:30 a.m. the next day! (Technically speaking I guess that’s 2 wods in one day haha!)

    Good job morning crews – some really impressive times!

    1. Laura K

      Just watched the youtube clip…I have a lump in my throat. It was awesome. You are also a great guy Kevin….it is obvious you come from a great family.

    2. Leesa

      You should be so so very proud of him and what he has accomplished is just Amazing!! What a Amazing story thanks for Sharing Kevin πŸ™‚

  12. Kimmy

    Strength Shoulder Press
    80×5 85×5 90×5 95×5 100×4….couldn’t get it up that last time. So I tried again and got the 5 reps but I feel my last one was a no rep because my back bent back a little. It was reallllly hard not to dip at the knees those last 2 sets…

    5 Rounds for time of
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

    Time: 8:28 @ 80#

    It felt really heavy about 1.5 rounds in. Made for a tough one!

  13. Blake

    WU x 1 (50# KBS for Good Mornings)
    250m row

    Worked on Toes-to-Bar, thanks for the coaching Jeff!

    Strength: Power Cleans x 5

    WOD: “DT”
    5 rounds @ 100#
    — 12 Deadlifts
    — 9 Hang Power Cleans
    — 6 Push Jerks

    Time: 9:50

  14. Kev M

    Strength Press x 5 75,80,85,90 whole side felt very tight and sore so i made the wod weight pretty light. Rather get a good sweat on then hurt it more.
    WOD @ 65# 5:44…… a really fun one though. Thanks for coaching Sir.

  15. Jeff L

    WU X 1
    250m Row

    Strength – Push Press X 5


    WOD – DT @ 115#

    5 Rds

    12 Deadlifts
    9 Hang Power Cleans
    6 push Jerks

    Time – 10:23

    Awesome class Jeff S!!

  16. WU x 1
    250 m Row

    OHS 1’s

    5 Rounds (80 lbs)
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerk
    Time: 8:40

    Really like this one : )!!!! Good Job 4:15pm class!!

    1. Blake

      Weren’t you reading your …”How To” book… during the 4:15 class? I mean you looked engaged but I don’t think it was because of the workout…

  17. Frank

    250M Row

    strength deadlifts x 5
    155-185-215-235-265 kept it light to work on form

    Five rounds for time of:
    12 Deadlifts (120#)
    9 Hang power cleans (120#)
    6 Push jerks (120#)

    time= 12:29
    not a PR as I had a time of 11:26 last year but I used 95#
    I struggled on the hang power cleans and had to break them up. deadlifts and push jerks were unbroken
    awesome video Pat!

  18. Steph L

    250M Row

    Strength :

    Front Squat

    WOD DT @ 40#

    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks
    Time: 6:23

  19. Amanda

    Strength: Front squats
    3x 100-105-110-120-125

    WOD @ 70#
    T = 8:35

    PR: 6:50. What the… Yep. Great day at the gym. I’m still smiling. πŸ™‚

    Good race, Elba!

  20. Gillyon

    Push press (5) 45-55-65-75-80

    WOD @ 65lbs

    Killer on the forearms.

    1. jeff

      Nice to see you at an afternoon class Gill.. you should bless us with your presence more often.. never mind those morning folk!! πŸ™‚ great job on the Wod

  21. Mario

    Mobility, Row 250m
    WU(+) x1 (13 reps each movement)

    No strength, low back stretches

    WOD: “DT” @ 135# = 13:29

    Wow, haven’t had a good grip killer in a while, after round 3 I could barely hang on for 3 consecutive HPC reps.

    Pro tip: if you are gonna take a grip break between DL and HPC, drop the bar at DL #11, and do your 12th rep as you pick up for HPC. You’re all very welcome! :p

  22. Gabriel

    Row 250m

    Strength – Push Press x5 ultra light but I’ll take it πŸ™‚
    Funny that i can do [email protected] 95 and am ok, but 105 is ouch!!!

    WOD “DT” @ 95 (Push Press instead of Push Jerks)

    Time –> 7:32

    All movements unbroken (short rest between sets)

    1st time doing anything overhead for a while so was a bit uncertain, but all went excellent and felt super πŸ™‚

    Great work 6:45 crew!

  23. jeff

    Today at 4:15 I coached my first xfit class solo.. Thanks everyone for your patience and special thanks to Jeff L and Kevin M who changed their class to support me! Or maybe they just wanted to be present for a car wreck? lol.. either way thanks fellas!

    great job 4:15 and my second official class 6:45.. you guys were all great and very supportive.. and of course with the amazing coaching you all killed the wod!! πŸ™‚

      1. Kev M

        he made me call him sir… and i’m pretty sure there was a whip in the corner…. the same corner coincidentally that Elba was reading… for shaaame. πŸ™‚ great Job Jeff.

    1. Darsey

      Congrats buddy! I look forward to having you coach and motivate my lazy ass! Haha jk. Seriously though, I’m sure you did great today.

    2. Corinna

      Awesome work Jeff! You are always positive and very encouraging. CFM is very lucky to have you as a trainer…smiles…

    3. Blake

      You did Ok. I mean, I was expecting some iced tea of perhaps a light snack, a little pat on the bum even…nothing.
      Seriously sir, you looked right at home buddy. Keep up the good work!

  24. Lance

    250m row


    WOD DT at #95

    Time 7:22

    Should have gone with a higher weight think im gonna start going with #115 on most wods depending on the weight %. Great job everyone fast but forearm destroying πŸ™‚

  25. Laura K


    Wu x’s 1 Row 250m
    Strength: cleans five reps at 45, 50, 55, 60, 65
    WOD: 5 Rounds at 40lbs
    12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks.
    Time 7:17

    Thanks agan to Coach Corinna and Coach Jeff for all the help.
    Coach Kevin and Coach Joanna…I was glad to hear you are about to take a little road trip. You deserve it! Have lots of fun.

  26. Val A

    Sweet! Our captain (Natacha’s husband) made us do a little crossfit at our frisbee practice!

    AMRAP 7mins
    5 push ups
    5 sit ups
    5 burpees
    Run the width of the field.

    Did 6 rounds πŸ™‚

    There was a lot of complaining after since we still had drills and scrimmage after. Lol. Was awesome in the rain πŸ˜€

  27. PM

    push jerk x 5 to 40
    wod at 25 8: 08
    Now that I am working out 3 times a week I hope to see some improvement
    in my upper body strength πŸ™‚
    Great job Jeff on the couching!!!

  28. Heidi

    WU x 1 + 250 m row

    Cleans x 3: 80-85-90-95-100

    “DT” – 5 Rounds:
    12 Dead Lifts
    9 Hand Power Cleans
    6 Push Jerks
    at 65% of max push jerk = 75#
    Time = 9:11

    I’m with Tom…the 6 a.m. times scared us at 7:00 a.m. Those were crazy fast.

    Tough wod, but gee, I really like these bar bell WODs.

  29. natacha

    wu x 1
    250m row: 1:01.5
    shoulder press 5rm to 70#

    DT @ #65 with no jump

    did 8:13 with 60# with jump in aug 2011… looking forward to adding those jumps again

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