Up and Over

16
Oct

Up and Over

Choose a Strength – Bar Muscle-ups or max height Box Jumps

AMRAP in 2:30 min
4 Bar Muscle-ups
8 Kettlebell Swings (70/53#)

Rest 1 min and repeat

The boys in blue

The boys in blue

46 Responses

  1. Vanessa Champion

    WU+mobility+group KB wu

    Max box jump
    20″, 24″, 26″, 27″.
    Tried adding a 10# plate to the 27″, but I kept jumping my feet to the sides of the plates. Next time I’ll get it!

    WOD: AMRAP in 2:30min
    4 bar muscle ups (8 dips)
    8 KBS (70/53#) 35#

    101 reps

    Cash out: 800m run

    Really loved working on the box jumps. Thanks for the encouragement Patrick!

  2. Ginette

    Mobility
    Warm up
    Group warm up
    Strenght: box jumps: went up to 19″
    WOD: AMRAP IN 2:30 MINUTES
    Scaled to 8 dips
    8 KB swings 25#

    Total reps:109

    Great class coach Patrick….fun!

  3. Francis Lavoie

    Mobility
    WU x 1

    Group WU with Kettle bell (had to stop half way as something in my wrist popped)

    Strength: Max box jump

    Made it on 44″ PR
    Tried with an added 25# plate on top of that and got two nice bumps on my shins.
    Tried again with a 10# plate at 45″ and could get my toes on but not stand up.

    WOD: AMRAP 2:30 min x 2 (1 min break in between)

    4 bar MU (did 8 dips with heel on box)
    8KBS @ 35#

    1st

    4 rounds & 2 Dips

    2nd

    4 rounds & 1 dip

    Total reps 131

  4. Maria

    Mobility
    Warm up
    Group warm up
    Strength: Bar Muscle up progressions

    WOD: AMRAP 2:30 min x 2 (1 min break in between)
    Scaled to 4 jumping bar muscle ups (I was a little nervous about this! first time trying these)
    8 KB swings 40#

    Total reps:55

  5. Julie J

    Mob
    WU x 1
    Group Warm up w/KB

    Skill: Max Height Box Jumps

    Started with the 12″ box just because I’m a chicken shit since the last time I fell off a higher box! I know it’s mind over matter, I just took a long time to be able to go higher.

    Finally I was able to do 16″ and I’m quite happy with that!!

    WOD: AMRAP 2:30 X 2 Rounds

    8 Paralette Dips
    8 KBS – had to do 25# one-armed Russian KBS – problem with elbow
    Rest one minute

    Score: 120

    Cashout – 1 min plank

    Thanks for the torture with the elbow Kevin – greatly appreciated!!

    Also, thanks Crystal for the encouragement to add some plates to the 12″ box so I could do 16″! Great job on your jump on the 20″!

  6. Shawn Johnson

    Mobility
    WU x 1

    Group WU with Kettle bell

    Strength: Max box jump

    30″ – 34″ – 35 1/4″ – 36 3/4″ – 38″ – 39 1/2″ – 40 3/4″ (f)

    WOD: AMRAP 2:30 min x 2 (1 min break in between)

    8 Dips
    8 KBS @ 53#

    1st

    4 Rounds & 4 Swings

    2nd

    4 Rounds

    Total reps 140

  7. Blake

    Mob / WU x 1
    Group WU with KB

    Max. Box Jump to 45 1/4″
    .
    Couldn’t quite get back to my PR of 47″, but I don’t think last time I did that many weighted lunges the day before…

    WOD:
    2 rounds of:
    AMRAP in 2.30 of
    — 8 Pushups
    — 8 Russian KBS @ 70#
    125 reps

    Cashout: 1 min unbroken plank

  8. Crystal

    Mob WU X 1
    Group WU and Mobility

    Box Jump…finally on the 20″! Thanks for all the encouragement everyone and the claps!

    WOD:
    2 rounds of
    AMRAP in 2:30 of
    -8 Dips
    -8 KBS @ #35
    107 reps
    Cashout: 1min plank
    Happy to have finally got a nooner in! Great job everyone!

  9. Jackie Cantin

    MOB
    WU x 1

    Group kettlebell warmup @ 35 lbs

    Strength:
    Find max box jump – 20″ (one year ago, was too scared to jump on the smallet box). Fun to do this today and lots of PRs all around.

    WOD
    AMRAP in 2:30 (2 rounds with 1 minute rest between)

    8 paralette dips
    8 kbs @ 30

    Round 1 – 4 r and 4 kbs
    Round 2 – 4 r and 3 kbs

    Total: 135

  10. Charline

    Mobility
    WU x 1

    Group KB warm-up @35 lbs

    Strenght:

    box jumps up to 19 inches

    WOD:

    AMRAP in 2:30 (2 rounds with 1 min rest between)

    8 dips + 8 KB swings

    total: 98

    thanks coach Patrick!

  11. Kevin Mack

    Mobility
    WU x 1
    20 Burpees
    Group Warm up w/KB

    Skill: Max Height Box Jumps

    20-22-26-29-31-32-34″

    WOD: AMRAP 2:30 X 2 Rounds

    8 Paralette Dips
    8 KBS – 53#
    Rest one minute

    Round 1 – 3 rd and 6 kbs
    Round 2 – 3 rd and 4 dips

    Score: 114

    Cashout – 1 min plank

    30 Burpees

  12. Steph L

    Mobility
    WUx1
    45 BDay Burpees Happy Birthday Jeff
    Group KB WU

    Practiced Bar Muscle Ups

    WOD:

    AMRAP 2:30 x2
    4 Bar Muscle Ups (off a box jumping BMU)
    8 KBS @ 40#
    Rest 1 min between rounds

    1) 2 Full Rounds
    2) 2 Full Rounds + 2BMU

    Total = 50Reps

    Fun WOD Great Job 5:45 Crew!

  13. Melanie

    Mobility + WU
    Group WU

    Max box jump = A lot of anxiety!!!
    20″, 23″, 24″, – couldn’t ‘mentally’ go any higher (Grrrr..)

    WOD: AMRAP 2:30min (2 rounds)

    8 paralette dips + 8KBS @ 35#
    Rest 1 minute

    1- 4 rounds
    2- 3 rounds

    Total: 112

    Cashout: Plank (45+15 sec)

  14. Frank

    wux2
    Group WU with KB

    bar muscle up progression and practice

    WOD:
    2 rounds of:
    AMRAP in 2.30 of
    – 4 scaled bar muscle ups (20″ box on 7′ bar)
    – 8 Russian KBS @ 50#
    57 reps

    Cashout: 1 min unbroken plank

    great class, learned lots about bar muscle ups!

  15. Amanda

    WOD with jumping muscle-ups and 50# kb: 48 reps

    I had a 20″ box and I think I was on the 6’6″ bar

    That was a fun one, I hope to get a real bar muscle up one day. 🙂

  16. Tom L

    Mob
    WU + 45 Jeff B-Day burpees
    Group WU

    Strength : Box Jumps
    Worked my way up to 43″ PR (never done box jumps as a strength, I like)

    WOD: AMRAP IN 2:30 MINUTES 2 rounds (1 min rest between rounds)
    Scaled to 8 dips
    8 KB swings 40#

    Total reps: 114

    Great class Amanda

  17. jeff

    mob,
    group WU and mob

    bar MU practice with coach Amanda.. learned alot!

    wod RX

    29 glorious reps

    tonight got my first legitimate bar MU, had done a few before but kinda cheated with using a forearm to pull over the top. happy day..

    and thanks to everyone for doing birthday burpees for me!! extra fitness for everyone!!

  18. Nicole

    Mobility
    WU
    Group WU

    Strength: Max Box Jumps: 38″
    (thanks to Jeff and Pete for your help and encouragement)

    WOD: AMRAP IN 2:30 MINUTES x 2
    Scaled to 8 paralette dips
    8 KBS @ 35#

    Total reps: 89

    Cashout: plank 1 minute

    + a portion of 45 Jeff B-Day burpees with ? (a nice person who decided to do bday burpees for Jeff) and Amy

  19. Amy

    Mobility
    WU
    Group warm up with KB
    Skill- Max height box jumps
    I’m very glad we did this. Box jumps always made me nervous. I got up to 24″.
    WOD with 30# & dips
    Total 107

  20. Jeremy L

    Mobility
    WU x1
    Max box jumps 5 reps with Tom
    Got up to 40 ” I think I did 5 reps
    Great job Tom you made the 43″ look easy

    Wod
    Did jumping bar muscle upsand 53# kbs
    Score : 38.

    Fun class Amanda thanks for the tips on the bar muscle ups

  21. Jackie

    Mobility
    WU x1
    Group WU
    Box jumps with Sarah.
    18-20-24 PR !!
    45 – 1 arm birthday burpees for Jeff S.

    Wod :
    8 Wall pushups with 1 arm
    8 Russian KBS swing with 35# kb

    Total score : 71

    Great class Amanda.
    Great class 545
    Happy birthday Jeff S

  22. Craig H

    Mob
    45 birthday Burpees
    Group wu
    Strength was bar muscle up progression
    Wod amrap 2:30 x 2 1min brek between rounds
    4 bar muscle ups jumping from a 20″ box to a 7’7″ bar
    8 Kbs 53#
    Score 71 reps (3rounds+2rounds 7 Kbs)

    Thanks for all the pointers on the bar muscle ups first time over the bar. 🙂 had to pay for that view with my first official major hand tear.

  23. Jeff L

    Mobility
    WU X 1
    Group WU with KB and mobility

    Max box jump height – 24+2 45# plates

    WOD with dips and 70# KBS

    Round 1 – 68
    Round 2 – 60

    Total – 128

    Cash out – 1 min plank

  24. Kelly B

    Mobility + WU
    Group WU with KB @ 35#
    Strength: Max Height Box Jump – 28 inches

    WOD:
    AMRAP in 2:30 min x 2
    8 Dips
    8 Kettlebell Swings @ 30#
    Rest 1 min in between rounds

    Total: 176 reps
    Round 1: 5 rounds + 8 dips
    Round 2: 5 rounds + 8 dips

  25. Laura K

    Wu x 2 …plus I threw in the 45 burpees for our Birthday boy Jeff S.
    Hope you had a great day.

    Being the dare devil I am 12, 18 & 20 on the box jumps lol.
    Wod 2 rounds 2 &1/2 mins scaled
    8 paralette dips (sad to report my knees could not have been more bent..geesh)
    8 KBS @ 35lbs
    Total reps: 117 (I know what your thinking Tracy Kinnie!)

  26. Corinna

    WU x 1

    45 Birthday Burpees for Jeff. Happy birthday Jeff! Hope you had an awesome day buddy!

    Kbs x 10= 35-40-45-53

    Practiced BMU’s. The progression using the rack and popping the hip was awesome!!!!!

    WOD: Bar Muscle Up using thin pink band and [email protected] 45lbs

    Reps: 36 with a few bloody hand rips!

    Great class Marie Noelle.

  27. Chantal Cool

    Mobility
    WU x 1
    Group warmup

    Strength : Bar muscle up
    This was fun 🙂 I did it on the 6,6” bar

    Box jump PR – 33”

    WOD
    AMRAP in 2:30 x 2
    – 8 dips
    – 8 kbs (35lbs)
    Round 1 – 5 rounds and 7 kbs
    Round 2 – 4 rounds and 8 dips

    Total – 159 reps

    Happy with this 😀

  28. Heather S

    Box jump practice
    20″-24″-24″+10# plate – 24″+10# + 25# – 24″ + 45# plate

    Wod
    Scaled to paralettes and 45# kb

    Total: 121

  29. Debbie Mackenzie

    Mob.
    WU x1
    Group WU

    Strength – Box Jumps
    27″ PR

    WOD: AMRAP in 2:30 x2

    8 Paralette Dips
    8 KBS (25#)

    Total = 128

    Cashout: 1 minute plank (unbroken)

  30. Mobility
    WUx1

    Group WU/Mobility

    Skill – Box jumps
    Hadn’t gotten a chance to try more than 20″ before, New PR @ 28.5″!

    WOD – scaled to paralette dips, KBS 40#

    Total – 106

    Cashout – 1 minute plank

  31. Gabriel

    Oly Class
    WU 2 sets of
    15 Med Ball Squats
    15 Pike Pushups
    15 Good Mornings
    15 Burpees (Height)
    Samson stretch

    1 14 Back Squat x5
    135-160-175-185-195

    Deadlift with 45# plate
    2×5 @ 180#
    2×3 @ 280# (Stayed here, found these difficult)
    1×3 @ 280#
    2×3 @ 280#(Was easier with 2 Plates as I need to have a wider stance.)

    Floor Hip Extensions X3

    280#
    300#
    320#

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