Clean up, aisle 3

19
Sep

Clean up, aisle 3

AMPRAP in 10min
10 Floor Wipers
50 Single Unders

Have you seen these new CrossFit video clips? They describe CrossFit in a very straight forward way. What do you think?

Functional Movements

High Intensity

[youtube=http://www.youtube.com/watch?v=fO0bkVC6INA]

85 Responses

  1. Andy

    Mobility

    WU x 2

    Strength: Push Jerk
    5x 95-125-145-160-175

    WOD: Clean up, aisle 3
    AMPRAP in 10min
    10 Floor Wipers 115#
    50 Single Unders
    Score: 6 rounds + 4 floor wipers

  2. Elba

    Mobility

    WU x 2

    Strength
    Push Jerk
    80-85-90-95-100

    Clean up, aisle 3
    AMPRAP in 10min
    10 Floor Wipers 65lbs
    50 Single Unders
    Score: 6 rounds + 10 floor wipers

  3. Natacha

    Love the videos!!

    Mobility and wu
    Front squat 5 rm to 125# ( good tip Patrick about pushing knees out BEFORE the squat… Thanks)

    Wod modifies
    Amrap 10 min
    10 floor wipers 65#
    25 squats
    6 rounds plus 13 squats… Great for the core!!

    1. Lora

      Great score on the WOD, especially doing squats instead of singles. Nice weight on your front squats, too. You must have been feeling it in your legs at the end of it all.

  4. Shannon

    Nice to meet the morning crew!

    WU

    Shoulder press to 60 x 5 – felt ok, maybe a bit heavy today

    WOD – AMRAP in 10 of:
    10 floor wipers 55#
    50 single unders
    = 6r + 3 reps πŸ™‚

  5. WU x 2(seem to be stuck at 7x 35# unbroken strict weighted pullups)

    Strength: Back Squat x 5
    110-120-135-140-155 (PR 10#)

    WOD: Clean up, aisle 3
    AMPRAP in 10min
    10 Floor Wipers 135# (I can check this off my wish list πŸ™‚ )
    50 Single Unders
    Score: 6 rounds + 4 floor wipers

    Cashout: 20 Ring Rows with 12″ box

    Thanks Pat for the quick adjustment on the skipping rope, worked great!

    1. Lora

      I wonder what other crazy ‘wish list’ moves of yours that Kevin is going to slip into WODs this month? Ahem, thanks again Trent!!! *insert sarcasm* LOL!

      Just kidding.

      Great score on the WOD!

  6. Gillyon

    Warmup
    Back squat (3) 115-115-125-125-135

    WOD with 65lbs
    5 rounds + 10 wipers
    Struggled with e wipers. Core strength is not where it needs to be.

    Nice meeting you, Shannon!
    Thanks Pat for all the tips!

  7. Michelle

    Back Squat x 5 85-90-95-105-115

    AMPRAP in 10min
    10 Floor Wipers 55lbs
    50 Single Unders
    Score: 6 rounds

    Fun WOD! Great to meet you, Shannon!

  8. HELEN CRUICKSHANK

    Hi Kevin: My payment date is on the 23rd. Will you increase my days per week to 3 starting then? p.s. You said I would feel those good mornings from last Monday, I didn’t know it meant I would get the flu! haha Thanks, Helen

  9. Heather (Mum)

    Enjoyed the videos.
    Strength X 3
    Backsquat
    70-75-80-85-90(1)
    WOD
    AMRAP 10 min
    10 Floor Wipes (20)
    50 single unders
    5 rounds but I did 5 skips after Kevin said Time because I wanted to finish the round.

  10. Kevin MacK

    Mobility

    WU x 2

    Strength: Cleans x 5
    55-55-65-65-75

    WOD: Clean up, aisle 3
    AMPRAP in 10min
    10 Floor Wipers 55#
    50 Single Unders
    Score: 4 rounds + 23 Single Unders

    Also ran 400m after the WOD. Just because.

  11. Chantal Guerette

    Mobility
    WU x 2

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

    WOD Clean up, aisle 3
    AMRAP 10 minutes
    – 10 floor wipers (45lbs)
    – 50 single under

    Score : 6 rounds and 5 floor wipers

  12. Jeff

    Mob
    2xWU
    Knee mobility and stretching

    Strength press x 1
    45 x 10- 95×8-115×3-125-135-140-145

    WOD @135
    10 floor wipes
    50 singles

    7 rounds and 3 floor wipes

    Yay, so freaking happy to be able to do a WOD, this is my third in 13 days and was getting a bit stir crazy but today felt really good..

    1. Lora

      AWESOME! I was happy when I saw today’s WOD, knowing you were probably going to be able to do it with your stapled up knee. Great score. πŸ™‚

  13. MOB WU x 2 (no pull ups)

    Strength – Shoulder Press x 5

    45, 100, 110, 115, 125, 130 x 4

    WOD: Clean up, aisle 3

    AMPRAP in 10min
    10 Floor Wipers
    50 Single Unders (Substituted 25 Air Squats due to shin splints)

    Score 5 rounds and 6 wipers

  14. Mobility
    WU x 2
    Strength – Over head squats x 5
    65, 65, 75

    WOD: Clean up, aisle 3
    AMPRAP in 10min
    10 Floor Wipers 115#
    50 Single Under

    Score: 7 rounds + 2 floor wipers

  15. Frank

    WU x 2

    Strength: Push press
    5x 110-125-145-160-180 (2)

    WOD: Clean up, aisle 3
    AMPRAP in 10min
    10 Floor Wipers 135#
    50 Single Unders
    Score: 6 rounds + 8 floor wipers
    Good ab workout

  16. Shane

    Mobility
    Wu x2
    Strength. Push jerk
    95,115,125,135,145 x5 did them but form wasn’t great.

    WOD. AMRAP in 10 minutes
    10 floor wipers
    50 single skips
    8 rounds flat

    Awesome workout, skipping still needs some work.

  17. Marcel

    Mobility

    WU x 2

    Strength: OHS

    3x 90-90-95-100-105

    WOD: Clean up, aisle 3

    AMPRAP in 10min

    10 Floor Wipers 95#
    50 Single Unders
    Score: 6 rounds + 7 floor wipers

  18. Lance

    Mobility
    Wu x1
    Back Squat x3
    230-230-230-230-230

    “Clean up Aisle 3”
    AMRAP 10 mins
    10 Floor Wipers
    50 Single Unders

    7 Rounds 15 Singles

  19. Gabriel

    WUx2

    Strength – Push Jerks X5
    95-105-115-125-125

    β€œClean up Aisle 3β€³
    AMRAP 10 mins
    10 Floor Wipers 115#
    50 Single Unders

    7 Rounds bang on.

    Daily planks 5 min total

    10 Ring Rows 20in Box.

    Great job 6:45 crew!

  20. Jeff L

    WUx2

    Strength – Back Squat X5

    165-185-205-225-250

    β€œClean up Aisle 3β€³

    AMRAP 10 mins

    10 Floor Wipers 115#
    50 Single Unders

    Score – 5 Rds plus 10 Floor wipers

  21. Nothing to do with this WOD, but was wondering if someone could tell me what to expect from the Mobility Class that happens on Mondays?

    I’m sure this is probably a dumb question, but figured I’d ask it, anyway. Thanks!

    1. Joanna

      There are no dumb questions πŸ™‚
      In the mobility class we go through some general mobility/stretching to start then we usually focus on a part of the body (I try and pick a different area each week). Sometimes it is just to try and improve flexibility/range of motion in a particular area and sometimes it is more movement based, like how to get you moving better in a particular lift, like deadlifts or overhead positions. We do a lot of stretching, foam rolling and lacrosse ball work to help get your body moving better.
      Hope that answers your question πŸ™‚

      1. Lora

        Robyn, the mobility class is “value-added”. It does not count on your membership. You can still come to your 3 regular classes each week AND join in on the mobility class, too. (Kevin/Jo – please correct me if I am wrong).

      2. Hmm…I tried to reserve a spot in the mobility class for next week but it won’t let me, as I have already reserved 3 classes and it says I am at my “attendance limit”.

      3. Joanna

        You don’t need to reserve a spot for the mobility class if you are on a 2 or 3 times per week membership. Just show up at 5:15 on Monday and you’re good to go!

  22. Heather S

    MOB
    WU x 2
    Back squats 1’s
    130-150-170-180F-180(Not sure what happened there, that’s 10# under my PR!!)

    WOD Amrap 10 min

    10 Floor wipers (used 65#)
    50 Singles

    6R + 35 singles

    Loved this wod – fun fun fun! Strange how singles are starting to feel awkward now that the doubles are starting to come πŸ™‚

    Great job 5:45 class

      1. Heather S

        I hoped you would read that lol! Actually more a reflection on the limited number of tricks this old dog can do. Besides you should have since the triple under attempts yesterday – so very very sad πŸ™

  23. Lora

    Mobility
    WU x 2 (sub ring rows for pull ups)

    Strength: Back Squat (x5)
    95(10)-145-165-185-195
    Great sharing a bar with you, Super Mario! πŸ™‚

    WOD
    AMRAP 10 min
    10 floor wipers @85#
    50 singles

    Total = 6 rounds + 25 singles

    Singles were awkward. LOL! I wasn’t expecting that!

    Great work 5:45 crew!

  24. Jenna Sipkema

    Mobility
    WU x 1

    Strength: Push Jerk @ 85%(x5)
    70 (5)-50,55,60,65,70

    WOD
    AMRAP 10 min
    10 floor wipers @45#
    50 singles

    Total = 6 rounds + 9 floor wipers

  25. Melissa L

    Mobility
    Warmup X 2

    Strenght: Back Squats (X 5)
    25 – 30 – 30 – 35 – 40

    WOD: AMRAP 10 mins
    10 knees to elbows
    50 single unders

    Total: 8 rounds

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