Jingle Bells

13
Dec

Jingle Bells

Reminder of the Food Drive going on at the gym. Bring in some non-perisble food items!

AMRAP in 10 min
20 Double Unders
10 Kettlebell Deadlifts (70/53#)
8 Russian Swings (Right)
8 Russian Swings (Left)
6 Goblet Squats

Jenn's mid-wod back squat

Jenn’s mid-wod back squat

88 Responses

  1. Gilles

    mobility
    wu x 2
    strength – Over head squats x 5
    45, 65, 70
    Practice one arm KBS (Russian)

    WOD : AMRAP in 10 min
    scale – 60 singles
    10 Kettlebell Deadlifts (53#)
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats
    score – 5 rounds

  2. Rachel

    mobility
    wu x 2
    strength – Push Press x 3
    55, 60, 65, 70, 75×2
    work to drop going down slower with quick hip extention on the way up with 55#
    Practice one arm KBS (Russian)

    WOD : AMRAP in 10 min
    scale – 60 singles
    10 Kettlebell Deadlifts (25#)
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats
    score – 4 rounds & 4 Goblet squats
    cash out back stretch, foam roller & Mckenzie push ups

  3. Amanda

    I did the weekly member challenge after the 6am class, I got 722 – screwed up on my pace a bit, went too slow in the beginning I think. I was rowing for distance but forgot that it was timed and picked up the pace about halfway through. lol
    It was fun! Thanks for the push Lora!

    Great job 6am class!

      1. Lora

        I think you did great on the row, Amanda. You had a good, solid pace the whole way through. Maybe start your sprint a little sooner at the end OR increase your average pace by 1-2 strokes per minute to see if that makes a difference. Make note of your SPM if you remember it from this morning and when the challenge comes up again, you can try another strategy 😉

  4. Marie-No

    Holly jumpins’ I sure got my bells jingled this morning…

    Mobility + warmup

    Wod rx’ed (thanks for the extra push Amanda)
    Result: 4 rounds completed + 20 du and 9 Russian KBS…

    5 min of much needed form roller for my old back afterwards…

    Koodos to who ever programmed that one!
    Great job 6:00 group! You gave it your all again this am! Jack buddy how are your arms doing?!

    Heidi, I just registered for the blizard beatdown!!! Lets get er’ done!

    1. Amanda

      Yay! Can’t wait to watch our girls rocking the Blizzard Beatdown!!
      Great job on doing this one RX with that crazy heavy kb…impressive to watch!

    2. Lora

      Ah-mazing score as Rx’d Marie-No! You are a freaking machine!!
      Wish I wasn’t going to be away on the weekend of the beat-down. Going to miss out. Might be back in time to go watch our CFM girls kick butt!

  5. Maria

    WOD : AMRAP in 10 min
    scale – 60 singles
    10 Kettlebell Deadlifts (40#)
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats

    score= 5 rounds +23 singles

    This was a fun one, tougher that I thought!

  6. Crystal

    Mobility
    WUX2
    AMRAP 10 min
    Scale 60 Singles
    10 Kettlebell Deadlifts (20lbs)
    8 Russian Swings R
    8 Russian Swings L
    6 Goblet Squats

    Score – 5 rounds + 23 singles

    My feet hurt!

  7. Amanda

    Nooner!

    WOD w/ 40#

    = 5 rounds + 18 DU’s.

    Happy with that. I want to try a heavier KB next time though, I chickened out on the 45# because my lower back is a little sore from my deadlifts on Tuesday but I know I can do that much.

    1. Lora

      Great job Amanda! I am a little worried about choosing the KB weight for my class tonight…still contemplating Rx but damn, that’s HEAVY!

    2. Amanda

      Well the deciding factor for me was the thought that ran through my head right before the wod started that worst thing that would come out of going with a lighter is weight is that I’d have a higher score. (and I’m happy with my score, so it was a good decision). Also, the benefits of playing it safe with a back-instensive wod are far greater than the risks with going with a heavier weight.

  8. Eric N.

    WU X 2
    Strength : Shoulder Press x 5
    65-75-85-95-100

    WOD @ 53#
    5 rounds even.
    Back still not 100% from Fridays WOD. Should have used a little less weight.

      1. Eric N.

        Thanks Lora. I’m currently running errands for Santa (not code for Maria 🙂 ) at it seems fine. Just seems it tightens/tires during WODs fast lately… Too heavy?/not enough rest? Not sure what’s going on but it’s annoying lol

  9. Tara R

    Mob
    Wux2
    Strength: Front Squat 15-25-30-40-45
    AMRAP in 10 min
    20 Double Unders
    10 Kettlebell Deadlifts 25lbs
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats
    4 rounds plus 60 skips

    Great throat burn !

  10. Leslie

    Lunch time quickie!

    MOB
    WUx2

    WOD with 35#

    5 rounds + 7 KBS

    Pleased with the number but contemplated the weight, probably would have felt good with a 40# today. Really liked this WOD!

  11. Jeremy L

    Mobility
    WU x 2 (kipping pull ups, Ring dips Med band)
    No strength – lacrosse ball on the shoulders, note to self – foam roll the legs as well.
    WOD (50 # KBS)
    Scaled to 60 Singles
    10 Kettle bell Deadlifts
    8 Russian Swings R
    8 Russian Swings L
    6 Goblet Squats

    4 rounds + 2 Russian swings Right arm

  12. Blake

    Deadlift x 5
    225-225-135-135
    Still working on more consistency in form

    WOD (modified for gimpy ankle)
    — 60 Speed Ball Rotations
    –10 KB Deadlifts @ 53#
    –8 Russian Swings (R)
    –8 Russian Swings (L)
    –3 KB Shoulder Press (R)
    –3 KB Shoulder Press (L)

    5 Rounds + 16 KBS

  13. Sheldon W.

    WUx1.

    No Strength due to time. Arrived back to the gym 5 minutes before the WOD after forgetting my gym bag.

    WOD @ 53lbs.
    Score = 4 rounds and 20DU

    This one started out great. First round all movements were un broken. Same again for the most of the second round. By the third round the wheels fell off. My lower back tightened up like nothing I have never experienced before. I struggled to complete the next 2 rounds and even contemplated stopping completely after the third. Choose your weight wisely on this one. My back is completely back to normal now, so, thankfully this was merely a lesson on the importance of a proper warm up before a WOD. Other than my back problem, a fun WOD. I love WODs with lots of movements.

    1. Lora

      I felt my back starting to get tight on the goblet squats after the third round. Kind of took me by surprise. Feels fine now, but had me a little worried during the WOD. Glad you’re ok. 🙂

    2. Jeff L

      My lower back tightened up to around the end of the 2nd round. Glad I choose the weight I did cause if it was heavier I`m sure it would have been worse.

  14. Gillyon

    Warmup
    OHS (3) 15-35-45-55-65

    WOD @ 35lbs
    6 rounds + 8 KBS (right)

    Had the 40lbs in my hands but listened to the coach and went lighter and harder. Happy with decision. Nice work 4:15ers! Nice to see some familiar faces.

  15. Frank

    wu x 2
    push press x5
    110-130-150-165-185 (2) 5# PR for reps

    WOD : AMRAP in 10 min
    scale – 60 singles
    10 Kettlebell Deadlifts (53#)
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats
    score – 4 rounds + 4 single KBS (lowered weight to 35# after 3rd round as back was getting too tight)

  16. Chantal Guerette

    Mobility
    WU x 2 (10 unbroken pullups for the first time !!!)

    Strength : Deadlifts 5 x 90-95-100-105-110
    I think I’m finaly getting the technique…

    WOD
    AMRAP in 10 minutes
    – 20 DU
    – 10 Kettlebell Deadlifts
    – 8 Russian Swings (Right)
    – 8 Russian Swings (Left)
    – 6 Goblet Squats

    Score : 6 rounds and 2 DU

    I did my first round at 30lbs and then I went down to 25lbs.

    Great job 4:15ers 😀

  17. Valérie Arseneau

    Mobility
    WU x 2

    Strength : Push Press
    5 x 45-50-55-60-65 (thanks for the tips Jo!)

    WOD
    AMRAP in 10 minutes
    – 20 DU
    – 10 Kettlebell Deadlifts (25 #)
    – 8 Russian Swings (Right)
    – 8 Russian Swings (Left)
    – 6 Goblet Squats

    Score : 5 rounds and 19 DU

    That was a good one! DU still needs lots of work. I’m very inconsistant with them. Some days I get a bunch in a row, other I can barely get 4.

  18. Heidi

    WU x 2

    Dead Lifts x 5
    110-120-135-150-160

    WOD with 40# KB
    4 Rounds + 20 DU’s

    That was MUCH harder than it looked. Killed my legs & I was totally gassed….oddly enough, now that I’ve had 12+ hours to reflect, I really liked this one. Note for next time, I took a lot of long breaks…need shorten these up. DU’s felt great today. So happy about that.

  19. Steph L

    Mobility
    WUx2

    Strength: Cleans

    55×5
    60×5
    65×5
    70×5
    75×5 (PR) I have been stuck on 70 for the past 2 rotations!

    WOD : AMRAP 10 Minutes @ 25#

    20 Double Unders
    10 KB Deadlift
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats

    Total Rounds: 6+4 KB Deadlift

    I’m glad I kept my weight low it got very hard very fast!! Great job Everyone!

  20. Mario

    Mob. + 50 Burpees for time (3:09)

    Volume EMOTM 10 mins – Toes-2-Bar = 50 (10 x 5 reps)

    Member Challenge – 3 mins Row = 849m

    Interesting… I actually accelerated as the after the 1rst and 2nd, found a nice pulling rhythm near the end.

    WOD (50# for 2 rounds, 35# for rest…) = 3rds + 20 DUs

    Well… lets just say there were technical difficulties. A bit of back tightness. Tired legs didnt help also. Good eye opener for future workouts! 🙂 Good job every one! Thanks for the help/tips Kev!

  21. Maddy

    Mob
    WU x 2

    Strength – Push press
    5 x 70 – 75 – 80 – 85 – 90 (30# PR… from back in October if I go by what I have in my book… probably forgot to write one down at some point)

    I love the skipping rope that I picked today! A little shorter than usual and I think that I got a couple of DU without thinking about it… but couldn’t do any while ‘thinking about it’. Will try that again another day… hopefully I can find that rope again 🙂

    WOD ‘Jingle Bells… Batman smells… Robin laid an egg!’
    60 singles
    10 KB DL @20#
    8 Russian swings right
    8 Russian swings left
    6 Air squats

    5 rounds + sweat angel on the floor 🙂

    I played it safe-ish with the weight since it involved quite a bit of knees on DL and squats. But when I got to the squats I still decided to stick with air squats… which i’m still happy with since I hadn’t done any in a WOD for a LONG time… I’ll be patient with my knee and start slowly. Don’t want to piss it off more than I have to.

    1. Lora

      HAHA! Funny girl with your funny little song.

      DU’s never work for me when I “think” about them, either!

      Bonus points for your sweat angel. Nice work 🙂

  22. Mobility
    WUx2

    Strength: Shoulder Press

    45×5
    50×5
    55×5
    60×5
    70×5

    WOD : AMRAP 10 Minutes @ 20#

    20 Double Unders (60 Singles)
    10 KB Deadlift
    8 Russian Swings (Right)
    8 Russian Swings (Left)
    6 Goblet Squats

    Total Rounds: 5R + 10 kb deadlift

    Loved the workout!!!

  23. Lance

    mobility WUx1

    EMOTM Push Press

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165
    5 mins 3 reps #135

    WOD “Jingle Bells”

    20 Double Unders
    10 KBS #53
    8 One arm KBS #53
    8 One arm KBS #53
    6 Goblet Squats #53

    6 Rounds 20 Double Unders + 10 KB Deadlifts

  24. Kevin

    Shoulder Press
    45-75 x5
    95 x3
    115 x2
    120-125(uneven)-130 x1
    135 xF (got about 1/2 way up)

    Lower back was already tight, so opted out of this workout. Tried the CrossFit.com wod from today.

    50-40-30-20-10
    Med Ball Cleans (20#)
    5-4-3-2-1
    Rope Climbs

    13:48

    Burnt my shins. Need thicker socks.

  25. Lora

    Mobility

    WU x 1

    Strength: OHS (x1)
    65(5)-85-95-105-115-125(f)
    *Damn it! I know I can get that 125#. Didn’t have time to reset and try it again before WOD. 115# is my previous 1RM and it felt light. Maybe won’t be so stubborn next time and try my OHS from the rack instead of snatching/C&J’ing from floor.

    WOD
    “Jingle Bells” as Rx
    AMRAP 10 min of:
    20 DUs
    10 KB DL @ 53#
    8 right arm KBS
    8 left arm KBS
    6 goblet squats
    Score = 5 rounds + 10 KB DL’s
    * Goblet squats were (surprisingly) the toughest part of this one for me. Could really feel the strain in my back on these.

    Cashout = foam roll lower back.

    Great work 6:45 crew!

    1. jeff

      nice work on the OHS, you’d have had that easy without having to clean it first..
      and big number on the WOD.. DU envy yet again over here.. gonna have to talk to the programmer about how often they come up in wods? lol.. or maybe I should practice? 🙂

  26. Melanie B.

    Mobility
    WUx2

    strength: Push Press 5x: 25-30-35-40-45

    [email protected]

    60 singles
    10 KB DL
    8 russian swing right
    8 russian swing left
    6 goblet squats

    4 Rounds + 5 KB DL.
    Was thinking about the challenge after the workout, but I realized that I should of done it before since I was dead after lol.
    Maybe tomorrow 😛

    Good job everyone!

  27. Jeff L

    Mobility
    WU X 2

    Front Squat X 5

    135-155-175-195-205

    WOD – “Jingle Bells”

    AMRAP 10 min of:

    20 DUs = scaled to 60 SUs
    10 KB DL @ 35#
    8 right arm KBS
    8 left arm KBS
    6 goblet squats

    Total – 4 Rds plus 60 SUs

  28. Kimmy

    Mob
    WUX2
    Strength Deadlifts
    195-205-215-225-235 (PR 10#)

    WOD
    AMRAP 10 mins
    20 DU’s
    10 KB DL’s
    8 one arm Russian KBS RT
    8 one arm Russian KBS LT
    6 Goblet squats

    4 rounds + 5 KBS RT using 40#

    Found this really tough. I am having a sore week and those goblet squats were the suck of this workout! I took way too many breaks and could have hit 5 rounds for sure. Next time “Jingle Bells”…

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