Dumping Weight


Dumping Weight

Man on Fire Burpees

Compare to Jan.20/13

Safety is the #1 priority. Not just for you, the lifter, but for all the other lifters around you. Dumping the weight from overhead/shoulders needs to be controlled. Please take a moment to watch the short clip below to see how you should control your dumps.


50 Responses

  1. Chantal L.

    WU x 2

    Push Jerk x 5

    WOD with half V snaps (touching my knees instead of feet) and someregular situps in it as well

    Amanda you wrote 6:39 on the board for my time but I think 7:39 was my time since Val did 6:57 and Vince finished around the same time as her.

  2. Chantal Guérette

    WU x 2
    Strength : Push Jerk
    5 x 50-60-65-70-75
    – Man on fire burpees
    – Vsnaps
    Time : 5:38
    6am was early haha ! I had a hard time with my strengths but I was finaly awake for the WOD 😀

  3. Mobility

    Front Squat x 5
    135-135-135-135-135 (first set was already heavy so just stuck to the same weight)

    WOD: 21-15-9
    – Man on fire burpees
    – v-snaps

    Time: 6:58

  4. Kelly B

    WU x 2

    Strength: Push Jerk
    5 x 35-45-50-60-65

    WOD: 21-15-9
    – Man on Fire Burpees
    – V-Snaps (need to work on my form)

    Time : 5:49

    Cashout: 10 Mackenzie pushups

    Thanks for your help Amanda.

  5. Julie J

    WU x 2

    Strength – Push Jerk x 5

    WOD – 21-15-9

    Man on fire burpees
    Situps (scaled from V-Snaps)

    Time 9:48

    Cashout – 10 Mackenzie pushups

    Thanks for that final push Kevin M…needed that, didn’t realize there was a time cap!

  6. Shane Hayes

    Wu x 1 and extra mobility
    Strength, dead lift
    225, 315, 365, 415 x 1 grip slipping, 415 x 3 with lifting straps.
    Wod: 21-15-9
    Man on fire burpees
    V snaps
    Rx 4 min flat. 19 sec pr from last time. Yay

  7. Kevin MacK

    WU x 2 (completed my first two kipping pullups)
    Strength : Push Jerk x 5

    – Man on fire burpees
    – Vsnaps
    Time : 8:22

    400m light jog

  8. Jeff L

    WU X 2

    Shoulder Press X 5

    135-145-155-165-170 (3)



    Man On Fire Burpees
    V-Snaps scaled to ab mat sit ups

    Time – 6:34 (12 sec PR over Jan-20/13)

  9. Blake

    De-Load Week Continues…

    Mob / WU x 3 with 35# (squat) snatch, butterflys, & no push-ups

    20 x 50# Med. Ball Cleans
    50# Med. Ball Launch – Managed to get over the orange line 2/3 times.

    Hamstring / Painball Mobility

    AMRAP 5 min of Double Unders: 37 … worse than my 3 min time yesterday!

  10. Maria

    Strength Front squat x 5

    WOD Rx

    Time = 4:19

    I was all over the place with these burpees lol. Fun class Amanda!

  11. Matt

    Strength – Shoulder Press

    Started at 65lbs, first rep, felt a shooting pain from my shoulder to my neck when I put my arms up. Didn’t feel comfortable.

    When I move my head one way, I still feel it and starts in my shoulder up to my neck, what can I do to work this out?


    Man on Fire Burpees & Sit ups

    1. Valerie Arseneau

      I recommand physio.

      I had shoulder pain and went to see what was up and it was solved 2-3 week later with some exercise and follow appointment. I was starting a tendinitis and I didnt even know hehe.

  12. SilliJ

    Back Squat
    A little sloppy
    WOD 7:37
    Shower after felt extra good after rolling around on the floor for the MoF burpies.

  13. Tania

    Back squat 5×95,105,115,120,125

    WOD: 21-15-9
    Man on fire burpees
    Time: 5:48
    PR of 32 sec Great work 6am’ers 🙂

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