3 cycle met con

10
Jan

3 cycle met con

Sign up on the whiteboard for the Paleo Challenge. Also, the registration sheet for the body comp tests is located on the office window.

3 rounds of:
AMRAP in 3 min
10 Deadlifts (BW)
10 Box Jumps (24/20β€³)
10 Kettlebell Swings (70/53#)
Rest 2 minutes

Compare to Jan.5/12

Dumbbells - making workouts tougher since 1923.

Dumbbells – making workouts tougher since 1923

84 Responses

  1. WU x 2 (deadlifts instead of push ups)

    Foam Rolling

    3 Rounds

    AMRAP 3 minutes
    10 Deadlifts (120lbs)
    10 Box Jumps (20β€³)
    10 Kettlebell Swings (40lbs)
    Rest 2 minutes

    = 180 reps

    Good job 6am crew πŸ™‚

    1. Maria

      Posted before I could finish!

      Total 145 reps
      Kept light on the deadlifts and did first round of KBS with 35# and switched to 30#. Back started to get really tight, better to be safe and live to WOD another day πŸ™‚

  2. Rick Kervin

    WU x 2
    Strength: Pushpress x5
    70-80-90-100-110

    3 Rounds
    AMRAP in 3 min
    10 Deadlifts – 95 lbs
    10 Box Jumps – 24″
    10 KBS – 45 lbs
    Rest 2 min

    Total Reps – 167

  3. Gillyon

    Warmup
    Foam roller on the quads

    WOD (125lbs DL & 45lbs KBS)
    187 reps

    1 – 2 rounds + 7 BJ
    2 – 1 round + 6 KBS
    3 – 1 round + 4 KBS

    Ouff…that was tough. Great job 6amers and great coaching, Amanda!

    1. Lora

      Forget about the DL and KBS….did you see her doing box jumps??? I think she tucks her bunny ears under her headband so you can’t see them. ‘Cause there’s no way those box jumps are human. πŸ˜€

      J/K Gillyon. That’s my way of saying… “You did AWESOME” (as always!)

  4. Jack

    WU x 2
    Skipping

    150 singles in 1:18
    50 Doubles in 1:16

    Foam roll lower back

    WOD:

    DL @ 185 (BW)
    Box Jumps @ 24″
    KBS @ 53

    172 Reps

    Didn’t want to go for RX on KBSdue to lower back pain.

      1. Jack

        I went to see my chiropractor and he said it was nothing major and I would be fine to work out. He is a crossfitter as well so he has a good idea of what working out is for me. My back feels much better now than it did prior.

  5. Denis

    WU
    used blue band for pul ups – thanks Amanda, I thought the different colors were just for style

    push Jerk
    95-105-115-125-135
    I think I am catching on to this lift, only cost me a bloody nose from Lora

    WOD
    DL 165
    20″ box
    50# bell

    116 reps

    1. Lora

      Everybody knows that bloody nose would have killed an ordinary man….right, Denis?
      I’m very happy with the progress you’re making…you rocked those push jerks this morning! Keep it up…..or else. HA!

  6. mobility
    wu x 2
    strength – Front squats x 5
    45, 50, 55 (legs are so sore from yesterday)

    WOD : 3 rounds
    10 Dead lifts (85#)
    10 Box jumps (12′ &10 plates 1 rd drop plates)
    10 KBS (25# 1 rd drop 20#)
    Total = 135 reps 44,45,46(last time did 251 reps 65, 63, 60, 63 with 4 rounds legs where probably in better shape than this morning)
    cash out – back stretch

  7. mobility
    wu x 2 (DL instead of push ups)
    strength – Back squats x 5
    95, 135, 155, 155

    WOD : 3 rounds
    10 Dead lifts (175#)
    10 Box jumps ( 20″)
    10 KBS (53#)
    Total = 184 reps 63, 60, 61(last time 243 reps 64, 54, 61, 64 with 170# on DL)

  8. Shane Hayes

    Mobility
    Wu x 2 dl instead of pushups
    Strength deadlift
    225/ 315 /315 x 5
    Wod
    10 DL @ 185 less than 60% but above my body weight
    10 box jumps at 24”
    10 KBS 70lbs
    160 reps, KBS got quite heavy but felt good.

      1. Shane Hayes

        Thanks Lora, I actually could have gone a little heavier on them, the kb’s were quite tough by the end of it and as always box jumps were slow.. On a side note though, Between yesterdays heavy squats and today my legs are pretty stiff..tomorrow could be interesting..lol

  9. Leslie

    Nooner class

    WU x2 (sub pushups for DL)

    WOD @70#DL, Black box, and 35 KBS

    Total: 212 reps

    This was one of those times where I question my weight because I managed to get a heck of alot of reps…I’ll consider today a good workout for my cardio and go heavier next time.

    Today was also one of those days where I felt I could tackle any WOD and be hugely successful! (I planned on taking today off but changed my mind)

    1. Lora

      Nice work Leslie!
      Lower weight = greater intensity
      I’m sure you were gasping for air at the end of it like everyone else….right?

  10. Josh

    Wu x 2 DL instead of Push up
    Overhead squat x 5
    45-65-85-105-110
    WoD 3rndd AMRAP 3mins/ 2 min rest
    10 Deadlifts 185#
    10 box jump 24″
    10 KBS 53#
    120 reps

  11. Melissa H

    Mobility
    WU x 2 (deadlifts instead of pushups)

    Strength: OHS x 5
    15-15-20-20-25 (10# PR and still felt good at 25)

    WOD
    3 rounds:
    AMRAP 3 min
    10 Deadlifts @ 55#
    10 Box Jumps (12″)
    10 KBS @ 20#
    Rest 2 min

    Score: 166

  12. Lance

    mobility WUx1

    EMOTM OverHead Squats

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

    WOD 3 Rounds

    AMRAP 3 mins
    10 Deadlifts #200
    10 Box Jumps 24″
    10 KBS #70
    Rest 2 mins

    177 Reps RX

    Great job tonight everyone those 2 mins of rest were heavenly.

    1. jeff

      OH.. just worked on HSPU? cmon.. you were doing Rx HSPU I believe???? yes??? nice work.. love how excited you looked when you realized you could do them!! πŸ™‚

  13. Mario

    @Home (12h):

    WUx1
    EMOTM 5 mins – HSPU = 15 (4-3-3-3-2)
    EMOTM 5 mins – Pull-Ups, strict +20# = 15 (3-3-3-3-3)
    EMOTM 5 mins – Sit-Ups = 100 (20-20-20-20-20) 100 situps in 4:38… not bad

    @CFM (6h45):

    Mob. + WUx2
    EMOTM 5 mins – Ring Dips, strict +20# = 15 (3-3-3-3-3)
    EMOTM 5 mins – Push-Ups, clapping +20# = 25 (5-5-5-5-5)
    WOD 3 rounds:
    – AMRAP 3 mins
    – 10 Deadlift @ BW (195#)
    – 10 Box Jumps 24″
    – 10 Lunges (subbed instead of 70# KBS)
    Score = 63 + 50 +61 = 174 reps

    Great work 6h45! Tough workout, thanks Kevin for the sub, KBs in there would most likely have killed me.

  14. Sarah

    practice DU’s

    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts 95#
    10 Box Jumps 20″
    10 Kettlebell Swings 30#
    Rest 2 minutes

    Reps: 170

    First wod with 20″ box! woot woot!! I think I could have always done it but was nervous..fear is gone now!

  15. Chris

    Strength
    Shoulder Press 95-105-115-125-135 (3)

    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts 200#
    10 Box Jumps 24″
    10 Kettlebell Swings 70#
    Rest 2 minutes

    Reps: 170

    Thanks for the pointers Lora, I did get em higher the next set, the KBS that is πŸ™‚

  16. Marcel

    WU x 2 (deadlifts instead of push ups)

    Arrived late skipped strength

    3 Rounds

    AMRAP 3 minutes
    10 Deadlifts (175 lbs)
    10 Box Jumps (24β€³)
    10 Kettlebell Swings (53 lbs)
    Rest 2 minutes

    = 144 reps

    Tough WOD great work everyone.

  17. Laura K

    Mob, Wu x’s 2
    Wod: 182 reps
    (3 rounds of three mins of 65lb DL, 20 in box step ups, 25lb KBS)
    Back to work tomorrow…I will miss my crossfit buddies. Have a good week-end everyone.

  18. natacha

    mobility
    wu x 2

    push press 5RM to 80#

    WOD with 105# and step up box jump and 40# kbs
    169 reps

    in jan 2012 got 243 reps with 4 rounds, 90#, reg box jumps and 35# kbs… hard to compare

    quite tough on lower back

  19. jeff

    mob
    2xWU

    strength press x 5
    95-105-115-125-130-135 these felt great today, thanks for sharing the bar Chris and Jeremy.. it was fun.

    Wod
    10 deads @ 135 finally got my body weight down to something manageable so the deads felt really great on this one.. lol..
    10 20″ box jumps
    10 KBS @ 53

    liked this WOD but knees did not.. went light and low and still got a great workout..
    2 rounds 7 deads
    2 rounds 1 box jump
    2 rounds 2 box jump
    total 210

  20. Lora

    WU x 2 (dead lifts instead of push ups)

    Strength: Back squats (x5)
    95(10)-155-175-185-195-205 (really had to work for the last 2…LOL)
    *need to keep driving knees out!*

    WOD as Rx
    3 rounds
    AMRAP 3 min of
    10 BW DL @ 165#
    10 box jumps @ 20″ (jump up, step down)
    10 KBS @ 53#
    Rest 2 min
    Score = 174 reps (60+57+57)

    Looked at last year and in the first 3 rounds (we did 4 last year) I had 184 reps but with 160#DL and regular box jumps (jumping off the box, not stepping down). Really hard to compare. I’ll call it even….?? LOL πŸ™‚

    Great work 6:45 crew! Everyone worked their butts off!

    1. jeff

      Nice work on this one Lora.. the step down off the box was slower for sure but necessary to help you heal.. you still killed it even with the extra time it took. πŸ™‚

  21. Amy H

    Mobility
    WU x 2 (DL instead of push ups)

    Strength front squat 5x 35-40-45-50

    WOD
    3 rounds
    AMRAP in 3 min
    10 deadlifts 45#
    10 box jumps 12″
    10 KBS 20#
    2 min rest

    1 – 1 round 1 KBS
    2 – 1 round 3 KBS
    3 – 1 round 9 KBS
    total 103
    Box jumps are very slow. I need to work on them.

  22. Marie-No

    Well this was huge for me! The score doesn’t say much but just the leap in weights! This wod was the cert first one I did 1 year ago! My weights were 20# KBS and 65# for Dl. Yes it was a tad light but with the4 rounds it was very cardio and I did 268 reps

    Tonight my score was lower .. Much lower 165 but if id this one rx’ed with a 24″ box and DL @ my body weight. If those KBS were not do friggin’ heavy and didnt buggy back though. I had my ego on and wanted to finish with the 53# KBS. Should have been smarter like Maria and dropped to th 40# which was close by… Still astonished as to the improvement from 1 full year of hard work in the gym and strict clean eating.

  23. Jason Gagnon

    Mobility
    WU x 2 dead lift 135# instead of push ups
    Strength Shoulder press
    65,75,85,95,105 x5

    WOD
    3rounds
    AMRAP 3 min

    10 Deadlifts(50% 1RM) 105#
    10 Box Jumps(24″)
    10 KBS 45#

    1 round – 2rd +1 Box Jump
    2 Round – 1rd +3 KBS
    3 Round – 1 + 10 Box jumps

    Total = 174

  24. Jeremy L

    Mobility
    WU x 2 ( t2b, pullups, DL instead of Push ups)

    Amrap 3 mins
    10 Dead lifts ( 95#)
    10 Box jumps
    10 KBS ( 50#)

    1st round – 1 rd + 10 DL + 10box jumps +1 KBS
    2nd round – 1 rd 10 dead lifts for some reason skipped the box jumps and did 10 KBS
    3rd round – 1 rd 10 dead lifts + 8 box jumps

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