Beach WOD this Saturday

30
Jul

Beach WOD this Saturday

Click the link above for more info on the Beach WOD this Saturday.

1 min of Deadlifts (135/95# or 65% PP)
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees

Score is total reps.

In case you want to know what happens at “Beach WOD Day”, watch last year’s highlight video. Then promptly get your name on the whiteboard at the gym.

[vimeo=https://vimeo.com/47401566]

91 Responses

  1. Valerie Arseneau

    I’ll be missing the beach WOD again πŸ™ I’m out of town. Damnit!

    Would of loved to get some frisbee beach in.

  2. Ginette

    Mobility
    WU x2 plus 200 meter run
    Strength: dead lifts: 55, 65, 70, 75, 80 (Γ—5)
    WOD: 110 reps @ 30#
    Cash out : Mackenzie stretch x3
    Extra 800 meter run

  3. Tania

    Mobility/WU x 2 / 200m run
    Strength: worked on cleans (stayed @75# today to work on form… elbows up! Thank Marie-No)

    WOD @ 70#

    Total: 117 reps

    Great coaching as always Marie-No! Good job 6am crew! πŸ™‚

  4. Mario

    Mob + Run 200 + WUx2 + 15 Supermans

    Front Squat 3-3-3-3-3-1-1
    155 – 175 – 205 – 225 – 250 (3RM PR) – 275 (1RM PR) – 285 (1RM PR)

    WOD scaled @ 95# = 110 reps

    Scaling this one allowed for good form on deadlift, get more reps on push press and not kill my back on the backsquat. Still ended up a sweaty mess. Good work 7am!

    1. Notes:
      – Shoulder is finally feeling stronger on pull-ups during warm-up. As soon as it’s 105% ready, will hit the snatches again.
      – Front squat felt great. 300# is not far off. I had some juice left still.

    2. Mario

      @home 12pm Back/Core Rehab

      – Hamstring Stretch 5x30s ea. leg
      – 15x Down-Ups
      – Bridge Leg Extend. 5×12 (alt)
      – Accumulate Plank in 10 min = 7m20s
      – Floor Arm Swings Back 5x 12 @ 25# plate

  5. Alaina

    Mobility
    Ran 400m, WUX2, 15 Supermans
    Strength: OHS 5x (15, 20, 25, 30, 35)
    WOD: 1 min. of ea. of following:
    deadlifts, burpees, pushpress, burpees, power cleans, burpees, back squat, burpees
    Total Reps: (@ 40lbs.) 111
    Thanks Marie for the OHS coaching, I need to work on those knees out πŸ™‚ So nice to work out with you Tania, and thanks for the conversation on the way to and from Shane, good work today 6am ers!!

  6. Gabriel

    Mobility
    400m run, WUX2, 15 Superman

    Strength – Deadlift X3
    185-205-225-245
    Seem to be going backwards with these lately.

    WOD @ 110#

    Total–> 122

    Great job morning folks!

  7. Steph L

    Mobility
    400m Run, WUx2 + 15 Superman

    Strength: Cleans

    55,60,65,70x 5

    WOD : @ 40#

    1 min of Deadlifts (135/95# or 65% PP)
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Total Reps : 124

    Great AM Good Job everyone!

  8. Jen C

    Vacation Workout

    3km run with 3 burpees everytime a song ended
    forgot to look at my start time, but things felt slow and sluggish today

    1. Lora

      I love seeing what you are doing for “vacation WODs” Jen! Good for you! Did you get any strange looks with this one? LOL

    2. Blake

      Cool WOD! I admire your dedication to get some vacation WODs in!

      Personally I think I would start with Stairway to Heaven and then American Pie…maybe some Freebird.

    3. Jen C

      Great sing choices guys – got me smiling this morning πŸ™‚ Many strange looks, but that is okay πŸ™‚ You would have had a good laugh too because just after I posted this, my mom came and asked me to help my dad move a baby grand piano out of the house. Does that count as a deadlift? tee hee hee πŸ™‚

  9. Chantal Cool

    Mobility
    200m run, wu x 2, 15 supermans

    Strength : Front Squats
    5 x 65-75-85-85-90

    WOD (55lbs)
    – 1min. deadlifts (23)
    – 1min. burpees (15)
    – 1min. push press (7)
    – 1min. burpees (12)
    – 1min. power cleans (11)
    – 1min. burpees (11)
    – 1min. back squats (12)
    – 1min. burpees (10)

    Score : 101

    First post wedding WOD haha !!! Felt good πŸ™‚

  10. Heather Colleen

    Mobility
    Run 200 + WUx2 + 15 Supermans

    Cleans x5
    65-75-80-85-65 (To work on form corrections.)

    WOD @ 40#

    118 reps (Did 122 movements… stupid, Stupid, STUPID hand release earned me 4 no reps yet again…)

    1. Julie J

      Great job Heather – I really admire your honesty – I don’t think most people would do their own “no reps” in a WOD that isn’t being judged by someone else! πŸ™‚

      1. Heather Colleen

        No-repping yourself is the ONLY way to be ready when you do have a judge watching you. And I second (third??) both Mario and Amanda’s comments. Integrity is an essential part of what makes our gym special.

  11. Julie J

    Mob
    200m Row + WU x 2 + 15 Supermans

    Strength – Shoulder Press ( was supposed to be Push Press, but started doing Shoulder Press without realizing it, so I continued…Push Press next time) X 5

    35-40-45-50-55

    WOD:

    1 min of Deadlifts (135/95# or 65% PP) 40 #
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Score: 77 – felt that I worked my ass off and really pushed myself, very short breaks, NO water breaks – really disappointed in my score.

    1. Amanda

      k well all of this: ” felt that I worked my ass off and really pushed myself, very short breaks, NO water breaks”….
      ….is far more important than your score. πŸ™‚ Great job.

    2. Heather Colleen

      You DID really push yourself – and that’s what really matters. Well, that and you can change your own water cooler bottles! πŸ˜‰

    3. Lora

      No, no, no…please don’t be disappointed. You worked your butt off and really pushed yourself. That’s more important than the number on the whiteboard. Way to go Julie! πŸ™‚

    1. ValΓ©rie Arseneau

      lol! I’ve done that before but ended up waking up on my own at 5:50 and got to the gym by 5:58. Was a new “get ready for crossfit” PR lol.

  12. Rob Brydges

    Run 200 / wux2 / 15 spermans
    Strength. Dead lift x3
    205-215-225-235
    WOD. 1 min of
    Dead lifts
    Burpees
    Push press 95lbs
    Burpees
    Power cleans
    Burpees
    Back squat
    Burpees
    -114
    Rob Brydges

  13. Kevin Mack

    Mobility
    400m Run, WUx2(4 kipping pullups) + 15 Superman

    Strength: Overhead Squat x 5

    55,65,75

    WOD : @ 85#

    1 min of Deadlifts (135/95# or 65% PP)
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Total Reps : 120

    Practiced a couple handstands. And I do mean just a couple.

    Thanks Marie-Noelle. Good job, 7 AM’ers.

  14. Blake

    Mob / Run 200m / WU x 2 + 15 Supermans

    No Strength – Worked on some lower back mobility

    WOD @ 95# (having some lower back issues)
    1 min of Deadlifts
    — 1 min of Burpees
    1 min of Push Press
    — 1 min of Burpees
    1 min of Power Cleans
    — 1 min of Burpees
    1 min of Back Squats
    — 1 min of Burpees

    TOTAL: 109 Reps

    Will be interesting to try this with more weight next time.

  15. Melanie

    Mobility
    200m Run + WUx2 + 15 Supermans

    Strength: Front squat (x5) 95-105-115-120(x2)-115(x4) – Tough!!

    WOD @ 55

    1 min deadlifts
    1 min burpees
    1 min push press
    1 min burpees
    1 min power cleans
    1 min burpees
    1 min back squats
    1 min burpees

    Score: 111 reps

    Really enjoyed this one! πŸ™‚

  16. Shane Hayes

    Mobility
    200m run + Wu x 2 + 15 superman’s
    Strength squat cleans
    135/ 185/205 x 5/ 225 x 3/ 245 f didn’t give myself much time between tries, was getting short on time. Too much gabbing. Rushed the lift and landed on my toes twice. On a good note they felt good without my oly shoes.
    Wod rx’d
    145 reps
    Push presses were the hardest part.
    Great work 6 amer’s. Great class Marie.

      1. Shane Hayes

        Thanks, I am really trying to push outside my comfort zone as far as cardio is concerned. I find myself backing off as soon as it gets a little hard to catch my breath, and I know I could maybe go a bit harder!!! Overall it’s getting better. πŸ™‚

  17. Kevin

    1+1/4 Front Squats
    135×3
    185×3
    205×3
    215×2
    225x1x3

    WOD @ 115#
    Deadlifts – 43
    Burpees – 13
    PP – 16
    Burpees – 11
    P.Clean – 16
    Burpees – 10
    B.Squat – 18
    Burpees – 13

    Total – 140

    Feeling sore, tired and run down after the weekend. It was a good decision to scale back. I got more reps and more of a workout had I have gone with 135#.

  18. Joanna

    WOD Momified

    1 min of Deadlifts 70# KB
    1 min of Down-ups
    1 min of Push Press 45#
    1 min of Down-ups
    1 min of Hang Power Cleans 20# dumbbells
    1 min of Down-ups
    1 min of Back Squats 45#
    1 min of Down-ups

    126 Reps

  19. Frank

    WUx2+ 15 Superman

    shoulder pressx5

    95-110-125-140-155(2) PR for reps

    WOD @120#

    1 min of Deadlifts
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Total Reps : 101

  20. Maddy

    Mob
    WU x 2 but forgot to do the supermans… oups!

    Strength – Deadlift
    3 x 140-145-150-155-160 (15# pr for weight but last time I was doing 5 reps)

    WOD @ 80#
    1 min of Deadlifts – 40
    1 min of Burpees – 11
    1 min of Push Press – 10
    1 min of Burpees – 7
    1 min of Power Cleans – 11
    1 min of Burpees – 6
    1 min of Back Squats – modified to Air Squats – 20
    1 min of Burpees – 7

    Total reps : 112

    Deadlifts and air squats made up for brutally slow burpees.

  21. Matt

    Mobility
    WUx2

    Strength: Shoulder Press (x5) 65-75-85-90-95 (5 rep PR for me πŸ™‚

    WOD @ 75

    1 min deadlifts
    1 min burpees
    1 min push press
    1 min burpees
    1 min power cleans
    1 min burpees
    1 min back squats
    1 min burpees

    ** Hand release burpees, it makes a difference!

    Score: 121 reps

    Fun class 6:45pm crew!

  22. Jeremy L

    Mobility
    WU x 2 +15 superman

    OHS x 5 (snatch from the ground then 5 reps)
    95-105-115-115-125
    Thanks Jo for the tips. But back open knees on the squat.

    Wod @135
    92 reps

    Fun class !

  23. Lora

    Mobility, lots of mobility

    WU x 2

    Strength: Squat cleans (x5)
    75-95-115-135(3)-145(2)-155(1)

    WOD @ Rx (95#)

    1 min deadlifts
    1 min burpees (hand release a la Hopper, all rounds)
    1 min push press
    1 min burpees
    1 min power cleans
    1 min burpees
    1 min back squats
    1 min burpees

    Total = 120 reps

    Deadlifts were the best part. Push press was a wake-up call. Burpees sucked the entire way through πŸ™‚ Fun WOD! Awesome work 6:45 crew! Great class coach Jeff!

  24. jeff

    mobility
    WU x 2

    front squats x 5 (light)
    45-65-95-115-125-135 (did these with a 2 second pause at the bottom)

    wod Rx

    115
    way way tougher than I thought it would be.. push press was a shock to the system! πŸ™‚

  25. Sarah

    Mobility
    WUx2 + 15 Superman

    WOD : @ 60#

    1 min of Deadlifts (135/95# or 65% PP)
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Total Reps : 117

  26. Chris

    WUx2+ 15 Superman

    shoulder pressx5

    95-110-125-140-155(1) PR for reps

    WOD @ 135# Rx

    1 min of Deadlifts
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Reps: 127

  27. Ryan

    – Mobility
    – WU x2

    – Strength = Clean, x5 of…
    75-80-85-80-out of time πŸ™ (dropped weight to work on form)

    WOD @ 50# (should have gone a bit heavier)
    – 1 min deadlift
    – 1 min burpees
    – 1 min push press
    – 1 min burpees
    – 1 min power clean
    – 1 min back squat
    – 1 min burpees

    105

  28. Heidi

    WU x 2

    Dead lifts x 5
    140-150-160-170

    WOD @ 65#
    119 reps

    Push presses were tough. I should have gone faster on the burpees…I think I had a few more reps in me. (Note for next time)

  29. Jenn B

    WUx2+ 15 Superman

    WOD @ 65#

    1 min of Deadlifts
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Reps: 107

    I probably managed to do 8 no-rep burpees, thanks HR.

  30. Adam Pridham

    Yay first day back in 2 months πŸ˜€

    Mobility
    WUx2 (got 7 pullups in my first set.. pretty pleased with that as I haven’t done them in a while)

    Strength: Shoulder Press
    65, 75, 85, 95, 100
    Most felt good, last set was pretty tough.

    WOD @ 70# – I scaled this down a bit.. first day back didn’t want to kill myself! Still found it was a pretty tough workout. Did shoulder press before the WOD, so the push presses were definitely the hardest part!

    – 1 min deadlift
    – 1 min burpees
    – 1 min push press
    – 1 min burpees
    – 1 min power clean
    – 1 min back squat
    – 1 min burpees

    Score: 129 Reps

    Adam

  31. Tom

    Mobility
    WUX2, 15 Superman

    Strength – Deadlift X5
    65,75,85,95,105
    Still trying to figure out my weights on strengths

    WOD @ 60#

    Total 90

    Thanks for the help Jo!

  32. Tara R

    Mob
    200m run
    50 no show burpees
    Strength Cleans to 90lbs
    Wod
    1 min of Deadlifts @50lbs
    1 min of Burpees
    1 min of Push Press
    1 min of Burpees
    1 min of Power Cleans
    1 min of Burpees
    1 min of Back Squats
    1 min of Burpees

    Total Reps 104

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