Christmas Party


Christmas Party

If you haven’t done so already, please sign up on the whiteboard for the Christmas Party. Click the link for details on the Yankee Swap.

“Double Down”

Today is a double strength day. Work your way down the strength rotation.

If you have extra time, work on a β€œgoat” (something you suck at), the Member Challenge or the Skill of the Week.

"Move, I can't see the clock!"

“Move, I can’t see the clock!”

49 Responses

  1. Gillyon

    Warmup and hip mobility

    Worked on Full Snatch technique. Thanks Pat!
    Back squat (3) 115-125-135-145-155
    Due to my absent mind, I did 145 twice. Mind is a big foggy lately

    Member challenge – 30 pull-ups in a minute

    1. Jason Gagnon

      Rob i am in if you need someone….. where ? at what time? i am not going at crossfit this month but i will be around that date. i think that is the only week i am around LOL

  2. Michelle

    Squat clean 65-75-85-95…105 (Failed to many times to count); 100 (easy) 105 (Failed again!) Grrr!! It felt more mental that physical.

    Back squatb x 1 105-110-115-120-130-135 (PR!)

    1. Lora

      Congrats on your back squat PR, Michelle! Way to go!
      I found squat cleans VERY challenging when I first started doing them. In fact, I still do. Keep practicing with light weights and nail your form. Then the weights will go up. I promise πŸ™‚

  3. Wu x2

    OHS x5
    115-120-125-130(x2)-130-135 (PR#5) once I was balanced 135# came easy. Lost my balance on 130# and fall on my ass.

    Shoulder Press x5
    95-105-110-115-120 (Ready to attempt a PR next time)

    Challenge – 32 pull ups.
    My Kip was WAY OFF for the first 7 or so. I would like to try this again even if its not for the challenge, I know I can beat old PR of 34.

    Shane you Rocked this Challenge!

  4. Jeff L

    WU X 2

    Squat Cleans X 5


    Push Jerk X 5

    135-155-175-195-200* (3)

    *fully extend on the jump.

    Thanks for the tips Pat.

  5. Shane Hayes

    Wu x 2
    Strength shoulder press
    95/115/125/135/140 all x 5 except 140
    Front squat
    155/185/195/205/215 x 5
    Member challenge max Pullups in 1 min.
    40 Pullups, missed a couple was losing my grip! Very happy with that though.

  6. Kevin Mack


    Wu x 2

    “Double Down”

    Cleans x 5
    55/55/55/65/75# (Still struggling with form on this one but getting better)

    Push Jerk x 5

    1200m Run

    Thanks, Kevin.

  7. Heather Colleen

    Double down felt awesome after yesterday!

    WU *2

    Cleans *5

    Push Jerk *5
    30/30/35/40/45 – Still nervous about all the shoulder work involved here, but I’m starting to feel more stable!

    800m run – 1st time @ good speed + unbroken. πŸ™‚

  8. mobility
    wu x 2

    WOD : β€œDouble Down”
    1 – Push Press x 3
    55, 60, 65, 70, 75
    2 – Dead lifts x 3
    110, 115, 120, 125, 130 (they didn’t feel right going down from the lift thanks Pat for all the tips and your patience)

    cash out – Figure 4, back stretch, McKenzie push ups

  9. Blake

    WU x 2

    WOD: “Double Down”

    Bench Press x 5

    Push Jerk x 5
    115-125-135-140-145 (3…corrected form) – 145

    Thanks for the great tips & coaching Kevin!
    And thanks to Darrell, Shane, Mara & Amanda for the Birthday Burpees!

    Goat work: More speed ball work. Hands down & out, making circles etc.

  10. Maria

    37 Bday Burpees for Blake! Happy Birthday.

    Member Challenge: 25 pullups. I think I can do better than that, but 25 burpees in a minute is a good day!!

    That’s all I had in me today πŸ˜€

  11. Amanda

    It was my rest day today but popped over at lunch to do Blake’s birthday burpees and the weekly challenge. Got 26 pullups. That was fun – I like the weekly challenges! Couldn’t find time to do the last two but I’ve done 3 of them now. This was a great idea!

  12. Melissa H

    WU x 2 (pull-ups on the green band)

    Strength: OHS (first time doing them) x5
    1st set with stick only, then 4 sets with 15# bar

    2nd strength: Shoulder press x5

  13. Joanna

    Member challenge – 30 Pullups
    Should have been higher. My PR for max pullups in a row is 30 and I came off the bar twice in the minute. Also, next time I won’t do the filthy 50’s the day before.

  14. Lance

    mobility WUx1 worked on butterfly pullups

    EMOTM Clean & Jerks
    5 mins 3 reps EMOTM #135
    5 mins 1 rep every 30 secs #180
    5 mins 3 reps EMOTM #135

    EMOTM OverHead Squats
    5 mins 3 reps EMOTM #85
    5 mins 1 rep every 30 secs #115
    5 mins 3 reps EMOTM #85

    Couple minutes of DUs. Really enjoying these double strength days once in a while big help on getting through the strength rotation.

  15. jeff

    2x WU

    so excited about this one as its the first time that i’ve done overheads with any amount of weight since my surgery and it was pain free and dare I say even comfortable to get below parrallel..

    press x 5

    Thanks for sharing the bar Chris and Sebastion..Chris your solid on both of these moves bud and you are starting to throw around some serious weight.. nice job

    Member challenge
    27 reps.. can’t say disappointed cause I did 20 unbroken which was a PR by 2, problem for me on this move is I very seldom do more than the ten for warmup so mentally I shut down way too soon cause I don’t know what my limit is..have to do this more often!! πŸ™‚

    1. Lora

      Well done! So happy the OHS’s were pain free and BELOW parallel for you! Huge victory.
      Nice work on the pull up challenge too. I have pull up envy. Congrats on your PR.

  16. Lora

    WU x 1
    More mobility – lacross ball on pecs, lev scap, hips

    Double strength day!

    Back squat (x1)
    Damn. 1RM is 245#. Was hoping to get to 250#. Next time.
    Need to focus on keeping knees out.

    Cleans (squat)
    95(5)-115-135-150-160(f)-135(3) to practice technique
    Damn again. 1RM is 155#. Got under 160# but couldn’t get out of the squat. Fell nicely on my ass!

    Doing a Double Strength day and trying out 1RM’s after Filthy Fifties yesterday wasn’t the smartest decision. Lesson learned. Oh well, at least I tried. These 1RM’s get into my head and I am filled with anxiety when I do them….so just going and TRYING was more than half the battle for me. I failed the lifts, but just having the “guts” to try them was a success for me.

    1. jeff

      nice work on strength Lora, try is always in your vocabulary, most (me included) would have skipped ones today in lieu of some lacrosse ball love and saved myself for another day..:)

  17. Gabriel


    Double Strength Day

    Cleans x5
    Did 175 x3 as Squat Cleans

    Push Jerks X5

    Daily Planks 2 sets of 2min

    Tried the Challenge and got 27

    Great job 6:45 crew!

  18. Jeremy L

    WU x 2 ( pull ups kipping, ring dips med band)

    Double strength

    Front squat x 5

    Dead lift x 5

    Practiced DU ( 3 in a row πŸ™‚ )
    Thanks kevin for showing me what I need to work on for these.

    Fun class I also like double strength days.

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