Keep it

8
Oct

Keep it

Strength = 1 Hang Power Clean + 2 Front Squats

AMRAP in 10 min
10 Hang Power Cleans (115/80# or 60%)
10 Front Squats
10 Ring Dips

*each movement must be done unbroken

Sandra tries the TGU

Sandra tries the TGU

43 Responses

  1. Valerie Arseneau

    Mob + WU x1
    Group WU + Mob

    Strength = 1 Hang Power Clean + 2 Front Squats
    3x 55-60 1x 65 – 70

    AMRAP in 10 min
    10 Hang Power Cleans @45
    10 Front Squats @45
    10 Ring Dips with small red band

    *each movement must be done unbroken

    Score : 5 rds + 3 HPC

    Could of went faster therefore, next time go heavier. Slept poopy and it translated in my energy level this AM. Other wise, good WOD! Didnt do ring dips in a wod for a while 🙂

  2. Ginette

    Mobility plus WU x1
    Group mobility plus goup WU

    Strength: 1 hang power clean + 2 front squats:25, 35, 45, 55, 60
    WOD: amrap in 10 minutes
    -10hang power cleans @35
    -10 front squats @35
    10 para. Dips (scaled)

    Score : 4 complete rounds plus 7 hang power cleans

    Thanks Mario, great class!!!!

  3. jeff

    Just realized.. today is my 2 year anniversary with CFM!! Preggo wod was my first official workout and I was two weeks before I could bend my arms passed 90 degrees! 🙂

  4. Maria

    Mob + WU x1
    Group WU + Mob

    Strength = 1 Hang Power Clean + 2 Front Squats
    up to 100#

    AMRAP in 10 min
    10 Hang Power Cleans @60
    10 Front Squats @60
    10 Ring Dips with blue band

    *each movement must be done unbroken

    Score : 5 rds +5 Front Squats

    Fun class!

  5. Caleb R

    Mob + WU x1
    Group WU + Mob

    Strength = 1 Hang Power Clean + 2 Front Squats
    2x 95-115-135-155-175

    AMRAP in 10 min
    10 Hang Power Cleans
    10 Front Squats
    10 Dips on parallets

    *each movement must be done unbroken

    95# 4 rounds 10hpc

  6. Kevin

    1 HPC + 2 Front Squats
    135-165-185-205-225

    WOD rx’d
    4 rounds + 2 Ring Dips

    Future self – pick up the bar and rest at the top for Front Squats

  7. Shawn Johnson

    Mob + WU x1 + 400 M row
    Group WU + Mob

    Strength = 1 Hang Power Clean + 2 Front Squats
    105-125-140-155
    AMRAP in 10 min
    10 Hang Power Cleans
    10 Front Squats
    10 Ring Dips (Pink Band)

    *each movement must be done unbroken

    95# 4 rounds + 3 Front Squats

  8. Jonesy

    strength: 1 HPC+ 2 front Squats
    up to 100#

    WOD: 10 HPC #65
    10 Front Squats #65
    10 parallets #65

    done unbroken 5 rounds + 10 HPC #65

    fun class for my 1st 8:30 am fun stuff!

  9. Amanda

    Strength: 1 hang power clean + 2 front squats
    65-75-85-95-115-125

    WOD with 70# and pink band for dips: 4 rounds + 1 front squat.

    Wow that was tough!!

    1. Amanda

      Thank you! I think I could have done more but the front squats were getting heavy! lol.

      Hang power cleans are my absolute favorite!!

  10. Tania

    Hang power cleans + 2 front squats : 65,70,75,80,85,90,95,100, 100 (again as it wasnt too pretty lol)

    WOD: AMRAP 10 min.
    10 hang power cleans 60#
    10 front squats
    10 dips (blue band)

    Total: 6 rounds + 6 cleans

    Great class JOanna! I really like this new format, I like working on technique.

  11. Ryan

    – Mob
    – WUx1
    – Group WU

    Str: Hang power clean + 2x front squats
    85-90-95-100-failed to clean 105 a bunch … Which is weird since on Oct. 3 I hit 3x 100# cleans and felt I could have done a bit more :/

    WOD: AMRAP 10 min
    – 10 hang power cleans 65#
    – 10 front squats
    – 10 ring dips (blue band)

    4 rounds + 2 squats

  12. mob wux1
    group wu
    strength hang power clean +2 front squat
    65-85-95-115-115

    wod
    AMRAP
    10 hang power clean 95#
    10 front squat 95#
    10 ring dip red band just used one side
    all movement to be unbroken

    5 round+ 5 front sqat

  13. Jack

    1 hang clean + 2 front squat
    95,105,115

    Wod:
    10 hang clean @ 115
    10 front squat @ 115
    10 ring dip with small band

    4 rounds + 4 ring dips

  14. Steph L

    Mobility
    WUx1

    Group WU

    Strength: Hang Power Clean +2 Front Squats

    65,75,80,85,90,95

    WOD:
    10 Hang Power Clean @ 60#
    10 Front Squats @60#
    10 Ring Dips (Pink Band)

    All Movements Unbroken

    Total : 5 Rounds + 9 HPC

  15. Jackie

    Mob
    Wux1
    Strength front squats (went light due to shoulder)
    45,55,65,70

    WOD
    Hang power clean with KB @ 20lbs
    Front squat off rack @ 55lb
    Arm press KB @ 20
    4 rounds & 8 arm press

    Great class Mario!

  16. Heidi

    wu x 1 + group bar WU

    Hang Power Clean + 2 Front Squats
    55-65-75-85-95-105-105

    10 Min. AMRAP

    10 HPC @ 65#
    10 Front Squats @ 65#
    10 Ring Dips (Blue Band)

    Total: 4 Rounds + 9 HPC

    Wasn’t feelin’ it this morning & think I could have pushed harder. I found that the 10 unbroken HPC’s to be the tough movement in this WOD.

    Note for next time: Go to the smaller pink band for the ring dips and just suck it up and keep moving, cuz 5 rounds is doable.

  17. Kimmy

    Mob
    Group WU
    1 hang clean + 2 front squat
    95-105-125-135-145 fail…
    Wod:
    10 hang clean @ 80
    10 front squat @ 80
    10 paralette dips

    5 rounds

    I struggled with this one. I felt sluggish before I walked in the door.

  18. Kevin Mack

    Mob + WU x1
    Group WU + Mob

    Strength = 1 Hang Power Clean + 2 Front Squats
    65-85-95-115

    AMRAP in 10 min
    10 Hang Power Cleans
    10 Front Squats
    10 Dips on parallets

    *each movement must be done unbroken

    4 rounds + 6HPC 65#

    50 Burpees

  19. Heather S

    Hang power clean + 2 front squats

    65-85-100-110-120Fail

    Wod
    10 HPS 80# or 60% @ 65#
    10 f squats
    10 paralettes

    4 rounds + 1 paralette

    Scaled all over the place but must have been the right choice since I under 5 rounds which is what I was shooting for. Still working on getting my elbows up but seems like that’s going to be a long term goal!!

    Thanks for the great coaching Jo.

  20. Amy

    Mobility
    WU
    Group WU

    Strength 1 hang power clean + 2 front squats
    40-45-50-55-60

    WOD @ 35# & dips with blue band
    3 Rounds + 10 front squats

  21. Rob Brydges

    Wux1
    Group wu
    Strength. 1 Hang power clean + 2 front squats
    115-135-155-165-170-175-180
    WOD. AMRAP in 10 min
    10 Hang Power Cleans (115/80# or 60%)
    10 Front Squats. Did 105lbs
    10 Ring Dips. Used mini band
    4+2 front squats
    Rob Brydges

  22. Marcel

    Mob + WU x1
    Group WU + Mob

    Strength = 1 Hang Power Clean + 2 Front Squats

    95-105-115-135-145

    AMRAP in 10 min

    10 Hang Power Cleans 95#
    10 Front Squats
    10 Ring Dips

    *each movement must be done unbroken

    Score : 3 rds + 2 ring dips

    No energy tonight struggled the whole way.

  23. Lora

    Sorry to miss this one today. I love HPC’s and Front Squats. Opted to go cycling instead….winter is coming too fast! Gotta get out on the bikes while we can.

  24. Blake

    CrossFit Fredericton WU x 2

    Back Squat x 5
    140 – 165 – 190 – 215 – 235 – 235 (trying to nail the form…lower squat, chest up!)

    WOD:
    AMRAP in 10 min of:
    — 400m Run
    — 10 Push Press @ 95#
    Score: 4 rounds (22 sec left on clock)

  25. Jeremy L

    Mobility
    WU x 1
    Group WU

    Strength
    1 Hang power clean + 2 Front Squats
    135-155-175-195-205

    WOD
    AMRAP in 10 min

    10 Hang Power Cleans 115#
    10 Front Squats
    10 Ring Dips (paralettes Dips)

    *each movement must be done unbroken

    Rds : 4 Rds +8 hang power cleans

    Thanks Mario for the fun class. Great Job 5.45

  26. Tara

    Mob +wux1
    Group WU + Mob
    Strength = 1 Hang Power Clean + 2 Front Squats to 95lbs

    AMRAP in 10 min
    10 Hang Power Cleans @55lbs
    10 Front Squats
    10 para dips

    *each movement must be done unbroken

    4 rounds +10 HPC

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