Burpee Sandwich

12
Jun

Burpee Sandwich

A quick note on injury. If you have pain or unusual soreness, you need to tell a trainer. We can’t read your mind. We may be magical, but we’re not psychic. Working out through pain is NOT ok. All of the trainers are capable of prescribing substituted movements to accommodate you. But you have to tell us.

Side note – this doesn’t mean stay home. This just means we will modify movements. Please refer to this post on working out with an injury.

50 Double Unders
15 Clusters (135/95# or 65% PP)
30 Burpees
15 Clusters
50 Double Unders

Recorded and analized

Recorded and analized

48 Responses

  1. Shawn Johnson

    MOB
    WUx1
    15 Box Jumps 30″
    15 Wall Balls #20
    15 KBS #53

    Strength:
    Front Squat x5
    105-125-145-155-160

    WOD:
    50 Double Unders
    15 Clusters #100
    30 Burpees
    15 Clusters #100
    50 Double Unders

    Time 12:31

  2. Gabriel

    WUx1
    15 Box Jumps (30in)
    15 Wall Balls (20#)
    15 KBS (70#)

    Strength – Deadlift X5
    225-265-285-305×4
    Stopped pulled a lower groin muscle in left leg due to me trying to adjust leg position mid lift.
    Note to future Gabe: DO NOT DO THAT!!!
    Amanda please do not feel bad your advice was excellent, just my judgment in when to do it was wrong 🙂

    WOD
    50 Double Unders (Scalled Single Unders x150)
    15 Clusters (Scalled 115# Clean and push Press)
    30 Burpees
    15 Clusters
    50 Double Unders

    Time–> 10:59 I think, did not write time, Kevin can you confirm please?

    Great job 6 AM’ers!

  3. Mobility
    WU x 1
    15 Box jumps (30in)
    15 Wall balls (20#)
    15 KBS (45#)

    Push Jerk x 3
    95-105-110-120-125

    WOD: “Burpee sandwich”

    50 Double Unders
    15 Clusters (87#)
    30 Burpees
    15 Clusters
    50 Double Unders

    Time: 11:17

    1. Trent

      I was hoping to close the gap on the last set of Clusters then get you on the DUs, but your DUs have come a long way. Great race Vincent.

  4. Trent

    Mobility
    WU x 1
    15 Box jumps (24in)
    15 Wall balls (20#)
    15 KBS (53#)

    OHS x 5
    115-125-130-135-140(PR 5#)

    WOD: “Burpee sandwich”

    50 Double Unders
    15 Clusters (120# first 5 reps then went to 115#)
    30 Burpees
    15 Clusters
    50 Double Unders

    Time: 11:29

  5. Joanna

    50 Box Steps 20″
    15 ‘Clusters’ (Did hang power clean+thruster)
    30 Down-ups
    15 ‘Clusters’
    50 Box Steps

    13:04

  6. Chantal L.

    WU x 1 +
    15 Box jumps (20”)
    15 WB (14#, 10′)
    15 KBS (45#)

    Burpee Sandwich… don’t worry folks, it’s paleo… the DU’s are the romaine lettuce… light and crispy.

    -50 DU’s
    -15 Clusters (85#)
    -30 Burpees
    -15 Clusters
    -50 DU’s

    14:04 … wasn’t sure if I was going to finish this one. The burpees was a very tough meat to chomp on. Also, is was very hot this morning and I really wanted to take my shirt off, but didn’t want to intimidate anyone with my abs of steel!

    1. Joanna

      So..if double unders were the romaine lettuce and burpees were tough meat….what food did the clusters represent for you?

      1. Chantal L.

        Haha Clustuers = home made paleo mayo ? Thick.. distinctive taste…
        Or maybe a tomatoe… a very very sour tomatoe.

  7. Kevin Mack

    WU x 1 +
    15 Box jumps (24”)
    15 WB (20#, 10′)
    15 KBS (53#)

    Strength: Push Press
    80-95-100-110

    Burpee Sandwich

    -50 DU’s (scaled to 150 singles)
    -15 Clusters (80#)
    -30 Burpees
    -15 Clusters(80#)
    -50 DU’s(scaled to 150 singles)

    DNF – came up 25 singles short.

    400m Run (with about 20m of walking holding hands…. ;))

  8. Rob Brydges

    Wux2
    Strength x5.
    135-145-155-165
    WOD
    50 Double Unders
    15 Clusters (135/95# or 65% PP) 95lbs
    30 Burpees
    15 Clusters
    50 Double Unders
    -13:18
    Rob Brysges

  9. Maria

    No strength, mobility, mobility, mobility,

    WOD
    50 Double Unders
    15 Clusters 70#
    30 Burpees
    15 Clusters 70#
    50 Double Unders

    time = 11:36

    Holy Mother Cluster!!

  10. Tracy

    m + wu 1

    15 box jumps @ 12″
    15 wall balls @ 6 lb
    15 KB swings @ 25 lb

    Strength – back squat (dropped from 65 to 55 for gardening injury…)
    35-40-45-50-55

    WOD – “Burpee sandwich”
    50 DU (150 singles)
    15 clusters (scaled to power clean/push press at 50 lb)
    30 burpees
    15 clusters (scaled to power clean/push press at 50 lb)
    50 DU (150 singles)
    Time 9:11

    Practice DU-S-S …10 in a row.

    Calf stretch.

  11. Julie J

    Wasn’t hungry for a burpee sandwich today, wasn’t feeling well, up all night!

    Did do day 5 /100 of 100 squats/day though!

  12. Elba

    Mob
    WU x 1
    +
    15 step ups @ 18″
    15 wall balls @ 6 lb
    15 KB swings @ 20 lb

    Strength
    Push Press 5’s
    45-50-55-60-65

    Burpee Sandwich
    50 Box Steps 12″
    15 ‘Clusters’ (15lbs dumbbells each hand)
    30 Down-ups
    15 ‘Clusters’
    50 Box Steps

    12:40

  13. Tania

    Mobility
    WU x1 + 15 box jumps/15 wall balls 14#/15 KBS35#

    Push press 5 x 60,70,80,90,95

    WOD: Burpee sandwich
    150 singles (gotta learn DU)
    15 clusters 70#
    30 burpees
    15 burpees
    150 singles

    Time: 10:11

  14. Ginette

    Mobility

    Warm up x1 plus:-15 box jumps, 15 wall balls #8, 15kbs#20

    Strength: push jerks: 25, 30, 35, 40, 40
    Barb, nice sharing the bar with you this morning!

    Wod: burpee sandwich,

    50 du (scaled to 150 singles)
    15 clusters
    30 burpees
    15 clusters (25)
    50 du (scaled to 150 singles)

    Time:12:22

    Really tough workout. Was pleased that I did 6 box jumps on the black box with Amanda’s encouragement! Thanks Amanda!

    1. Amanda

      You did awesome on the box, Ginette!! I’m very happy that you trusted me and jumped on it even though it was a new move that made you a bit nervous.

  15. bradley

    Mobility x wu1
    15-15-15
    20″ box jump
    #70 KBS
    #20 Wall Balls

    Strength
    Push press
    95-100-110-120-130×5 and 165 x 1 pr

    WOD Burpee Sandwich

    50 du
    15 clustors @ 65% pp #105
    30 burpees
    15 clustors
    50 burpees

    Cash out calf stretxh

  16. Frank

    Wux2
    kept weight low for strength and wod – my knees are aching 🙂

    back squat x 5
    170-200-200-200-200

    WOD scaled
    150 single unders
    15 Clusters (95#)
    30 Burpees
    15 Clusters (95#)
    150 single unders
    time: 12:45

  17. Jackie H

    Mob
    Wux1
    15 box jumps
    15 wall balls @ 8lbs
    15 KB @ 30

    No strength -foam roll & mobility on my hip

    WOD
    150 singles
    15 Clusters @ 40lbs
    30 Burpees
    15 Clusters
    150 singles

    Time: 10:01

    I used 65%if my push press which was 40lbs but I think I could had 5lbs more.

    Great 5:45 class!

  18. mob wux1
    15 box jump
    15 wall ball
    15 kbs
    strength deadlift
    185×5 225×5 250×5 280×5 300×2
    wod
    50 du 150 single
    15 cluster 100#
    30 burpees
    15 cluster
    50 du 150 single
    time 11;53

  19. Sarah

    MOB
    WUx1
    15 Box Jumps 20″
    15 Wall Balls #8
    15 KBS #25

    no strength

    WOD:
    150 singles
    15 Clusters #45
    30 Burpees
    15 Clusters #45
    150 singles

    Time 9:32

    Thanks Amanda for telling me to stick at my 65% as I had gone up higher and this was first time doing clusters! That was a sweaty mess of a wod! lol

  20. John Gunn

    Mobility
    WU x1
    15 box jumps 20″
    15 wall balls 10#
    15 KBS35#

    Back squat x5
    95 – 105 – 110 – 115 – 120

    WOD: Burpee sandwich
    150 singles
    15 clusters 50#
    30 burpees
    15 clusters 50#
    150 singles (completed 103)

    Hit the time cap of 15:00. First WOD I haven’t completed in a while, this one killed me but it was great!

  21. Jeremy L

    Mobility
    WU x 1
    15 Box jumps 30inch
    15 Wall balls 20 #
    15 kbs 53#

    Practiced some DU

    WOD @ 125
    150 singles
    15 clusters
    30 burpees
    15 clusters
    150 singles

    Time 14.07

    Fun class great job 5:45!

  22. Taylor

    MOB
    WUx1
    15 Box Jumps 20″
    15 Wall Balls #6
    15 KBS #15

    Strength:
    Shoulder Press
    15-20-25-30-35

    WOD:
    150 Singles
    15 Clusters #25
    30 Burpees
    15 Clusters #25
    150 Sinles

    Time 9:22

  23. Jack

    WU x 1
    15 box jumps @ 24″
    15 wall balls @ 53#
    15 Kbs @ 20#

    Push press x 5
    135,155,175,185,190 (5# PR)

    Wod: burpee sandwich
    50 DUs
    15 clusters @ 135
    30 burpees
    15 clusters @ 135
    50 DUs

    Time: 12:33 RX’d

    Pr for double unders @ 39 in a row. Previous was 30 in a row.

  24. Craig H

    mob wux1
    15 box jumps 24″
    15 wall balls 20#
    15 Kettle bell swings 45#

    Push press
    85,90,95,100,110pr

    Wod Burpeee sandwich
    150 singles
    15 clusters 85#
    30 burpees
    15 clusters 85#
    150 singles
    Time:12:44

  25. Melanie

    Mobility
    WUx1
    15 Box Jumps 18″( I think used the black box)
    15 Wall Balls #10
    15 KBS #25 – *use 35 next time

    Strength: Back squat (x5) 95-110-120-130-140 (Failed rep 4 + 5, didn’t squat low enough)

    WOD: Burpee Sandwich

    50 DU
    15 Clusters @ 45lbs
    30 Burpees
    15 Clusters
    50 DU

    Time: 11:32
    This was a tough one…

  26. Amanda

    Strength: Deadlifts
    5x 155-165-175-200-205 (pr)

    WOD with 70#: 12:03. Happy with that.

    Wow that was a gross one, but fun in a sick & twisted way that only CrossFitters know how to enjoy. Good job to everyone who tackled this one today!

  27. Alexandre Bergeron

    Mobility
    WUx1
    15 Box Jumps 20″
    15 Wall Balls 20#
    15 KBS 45#

    Strength : 85-105-115-125-135

    Burpee Sandwich @ 90# : 12:06

    What that WOD really kicked the crap outta me!!! Awesome!

  28. Chantal Guérette

    Mobility
    WU x 1
    – 15 Box Jumps (24″)
    – 15 Wall Ball (10lbs)
    – 15 KBS (35lbs)

    Strength : Cleans
    5 x 55-65-75-85-90(PR)

    WOD “Burpee Sandwich”
    – 50 DU (44 in a row, that’s a nice PR… My previous one was 32!!)
    – 15 Clusters (55lbs)
    – 30 Burpees
    – 15 Clusters (55lbs)
    – 50 DU

    Time : 9:41

    Happy with this 🙂

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