Saturday WOD

24
Nov

Saturday WOD

20 Alternating Clean and Jerks – 135/95# (Person A does 1, then person B does 1, etc, until 20 are done)
5 rounds of Cindy (Person A does 1 round, person B does one round, etc, until 5 are done)
20 Alternating Clean and Jerks
5 rounds of Cindy
20 Alternating Clean and Jerks

*Partners must use the same weight
**Cindy is 5 pullups, 10 pushups, 15 squats

Compare to Jan.22/11

Kids class every Saturday at 11:15am

22 Responses

    1. Leslie

      Great pic of Kristen!

      She seems to have a great “I’m ready to take on the world” kind of attitude. You must be a proud pappa, Ron!

  1. Jeff L

    WOD – Team Grindy W/ Mario

    20 Alternating Clean and Jerks @ 135#
    5 Alternating Rounds of Cindy (5 pullups – scaled to ring rows, 10 pushups, 15 squats)
    20 Alternating Clean and Jerks
    5 Alternating Rounds of CIndy
    20 Alternating Clean and Jerks

    Time – 11:54

    Awesome time this morning at the gym, really great workout. Thanks Mario for pushing me so we could get sub 12.

  2. Laura K

    Team Wod:
    20 clean jerks 95lbs (We did 30lbs. I used the green band for pull ups. I did a progressive knee push up.)
    5 rounds of
    5 pullups, 10 push ups, 15 squats
    20 clean jerks
    5 rounds of
    5 pull ups,10 push ups, 15 squats
    20 clean and jerks
    Time 17.49
    4 one minute planks
    Thanks Ron for creatingn a fun atmosphere this morning. Thanks for being my partner Mel. I was nervous showing up for the team WOD but you helped me chill out.

  3. Corinna

    Team Grindy with Lora: RX @ 95lbs

    Time: 16:21

    Great doing a team WOD with you Lora….smiles… I never thought that I would be doing 95lbs clean and jerk’s ever again after I hurt my back on September 21st. It felt awesome throwing some weight around!!!!!!

    Thanks Ron for coaching this morning. It was fun hanging out and chatting after the WOD and we even did some planks. Laura and I signed up for the Tough Mudder. Laura says that she will be in charge of beer, water, towels, but most importantly, toilet paper!!!! lol! Her job as toilet paper replenisher this summer at the Hopper was taken quite seriously so we are all in good hands…smiles..

  4. Ron (Dad)

    Nick my 12 yr old son programmed his first WOD this afternoon. He has been doing Crossfit Kids since this summer.

    “Nick”s first WOD”

    3 rounds: (Dad)
    500m row
    12 deadlifts #135
    8 Ring row
    4 Strict push ups
    Time – 11:33

    3 rounds: (Nick)
    500m row
    12 Deadlifts #40
    8 Pull ups #black band
    4 Strict pull ups
    Time – 11:08

    The little bugger beat me.

  5. Lance

    Mobilty
    Wux1 worked on Ring dips
    Did handstand push ups got 10 in a row RX!

    WOD “Team Grindy” solo style

    10 Clean and Jerks #135
    5 Rounds Cindy
    10 Clean and Jerks #135
    5 Rounds Cindy
    10 Clean and Jerks #135

    Time: 16:52 RX

    Great wod this morning everyone Pretty happy with how i did since i was by myself:P

  6. Marcel

    WOD – Team Grindy W/ Jason

    20 Alternating Clean and Jerks @ 135# scaled to 95 lbs
    5 Alternating Rounds of Cindy (5 pull ups, 10 pushups, 15 squats)
    20 Alternating Clean and Jerks
    5 Alternating Rounds of CIndy
    20 Alternating Clean and Jerks

    Time – 12:30

    Great job today Jason, you woke up pretty quickly.

  7. Lora

    Team “Grindy” with Corinna πŸ™‚

    20 Alternating Clean and Jerks @ 95#
    5 Alternating Rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    20 Alternating Clean and Jerks
    5 Alternating Rounds of CIndy
    20 Alternating Clean and Jerks

    Time = 16:21

    Another great Saturday morning at CFM πŸ™‚

  8. Elba

    Team β€œGrindy” with Joey!!

    20 Alternating Clean and Jerks @ 85#
    5 Alternating Rounds of Cindy (5 pullups(blue band), 10 pushups, 15 squats)
    20 Alternating Clean and Jerks
    5 Alternating Rounds of CIndy
    20 Alternating Clean and Jerks

    Time = 15:43

    Had a great time, great partner this morning!! πŸ™‚

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