Strength Day…kinda

19
Nov

Strength Day…kinda

Every Minute On The Minute for 8 Minutes perform:

Advanced: 15 Burpees
Intermediate: 12 Burpees
Beginners: 9 Burpees

Record how fast you complete each set. Your score is your fastest and slowest times.

Rest, then…

(1+3) x5 Clean and Press

(1+3) x5 Clean and Front Squat

Look who I found sneaking in last night

Look who I found sneaking in last night

95 Responses

  1. Mobility
    WU x 1
    15 burpees + 26 bday burpees
    Group WU

    EMOTM 8mins
    12: 37-42-49-55
    9: 44-45-45-45

    Failed to stick to 12…

    1 Clean + 3 Shoulder press
    65-70-70-75-80

    1 Clean + 3 Front Squat
    95-105-115-125-135-135

  2. Francis Lavoie

    Mobility + WU x 1+ 15 Burpees+ 26 B-Day Burpees

    Group Barbell WU

    WOD:
    1)EMOTM 8 minutes
    Burpees sets of 9
    slowest 31 secs Fastest 27 Secs

    2) Clean and shoulder press
    (1+3) reps x 5 sets
    75-80-85×2-75-80

    Clean & Front squat
    (1+3) reps x 5 sets
    75-85-95-105-115 PR+5

    Cash out

  3. Valerie Arseneau

    Mobility + WU x 1+ 15 Burpees+ 26 B-Day Burpees for Chantal!

    Group Barbell WU

    WOD:
    1)EMOTM 8 minutes
    Burpees sets of 15
    Finished the first 4 rounds 49-51-55-57
    DNF last 4 : 13-13-10-14
    The round of 10 was on purpose to get rest in order to finish the last round. It didn’t work..

    2) Clean and shoulder press
    (1+3) reps x 5 sets
    40-45-50-55-60(F last rep)

    Clean & Front squat
    (1+3) reps x 5 sets
    55-60-65-70-75

    When I read the “kinda” this AM, I got scared… lol

  4. Ginette

    Mobility
    Warm up plus 15 burpees
    26 birthday burpees for Chantal!
    Group warm up

    WOD:
    EMOTM for 8 minutes
    Burpees set of 12 (don’ t know what I was thinking,,, should of done sets of 9)
    Finished first 5 rounds of 12: 46, 49, 56, 58, 58
    Did not finish last 3 rounds…only got, 9, 9, 10

    clean/shoulder press: only did 2 sets as left arm is sore!
    Clean/front squat: 35, 35, 40, 45, 50 (5 sets of 3reps)

    Great class Mario…hope you have a fabulous day Chantal!!!!

  5. Shane Hayes

    McDavid is like a sasquatch, you here about them but never see proof of one… Lol. Great to see u back McDavid!

    Mobility
    Wu x 1 + 15 burpees + 26 bday burpees.. Happy birthday Chantal 🙂

    Wod: Part 1 Emotm burpees for 8 min (15)
    28/ 28/ 31/ 40/ 43/ 48/ 47/ 56 wow!!!!
    Holy Burpees Batman! That was awesome… In a weird way..

    Part 2 (1 + 3) clean and shoulder press
    95/ 115/ 125/ 130f
    Been neglecting shoulder press for so long due to crappy shoulders the bottom range of motion is weak.. Shoulders are feeling good lately so gotta get back at these

    (1+3) clean and front squat
    155/ 185/ 205/ 225 out of time
    Great class Mario.
    Great work 6 amer’s!!

  6. Chantal L.

    WU x 1 + 15 burpees + watch other people perform 26 birthday burpees! Thanks for the burpee love!

    WOD(s)
    1. EMOTM for 8 minutes perform 7 burpees (scaled it to 7 since I had to walk them down due to shoulder. Fastest: 0.34 , slowest 0.42

    2. 1+3 Clean + Shoulder press
    60-65-70-75-80

    3. 1+3 Clean + Front squat
    105-115-125-135 (F, F, F, F) and stopped. boo.

  7. Vanessa Champion

    WU+mobility+25 burpees

    WOD
    EMOTM 8 min do 9 burpees
    Fastest:32 slowest:6reps (was pukey)

    Clean & should press
    (1+3)x5
    40-45-50-55f-50. I’m stuck here!!

    Clean & front squat
    (1+3)x5
    45-55-65-70-75
    10# PR!! 😀

    Note to self: work on cleans-speed and getting under the bar

  8. Elba

    WU x 1
    15 burpees + 26 Bday burpees!! Happy bday Chantal!!

    EMOTM 8 Min
    9 burpees
    32-40-48-54 sec
    8 -8 -8 reps- 59 sec

    Clean + shoulder press (1+3)
    55-65-75-85-90(PR)

    Clean + Front squat (1+3)
    60-70-80-90-100

    Great job everyone 🙂

  9. Sebastian

    EMOTM 8 Min
    12 Burpees
    Slowest: 55sec
    Fastest: 38sec

    (1+3) Clean + Shoulder Press
    95-100-105-110-115

    (1+3) Clean + Front Squat
    95-135-145-155-165

  10. Blake

    Mob / WU / Burpees

    Group barbell warmup

    WOD:
    EMOTM 8 min do 9 burpees
    Slowest / Fastest = 42 / 31

    Dumbbell Clean & Sh. Press (left arm)
    (1+3) x 5
    25 – 30 – 35 – 40 – 40 – 50 (f on press)

    Worked on kettlebell cleans. Thanks to Kevin for the tips!

    Kettlebell Clean & Front Squat (left arm)
    (1+3) x 5
    40 – 45 – 53 – 70 – 70

  11. Andrea

    Mob/WU/ Burpees
    Group WU

    WOD: EMOTM: 8 MIN
    Sets 9 Burpees

    Slowest=29 sec Fastest=22 Sec

    Cleans & Shoulder Press
    (1+3)x5

    40-50-55-60-60

    Cleans & Front Squats
    (1+3)x5

    65-75-80-90-100

    Yay 10# PR for my cleans!!

  12. Melanie

    Mobility
    WU x1 + 15 burpees
    Group WU

    1- WOD: EMOTM for 8 minutes – 12 Burpees
    12(33sec)- 12(34)-12(40)-12(50)-8-12(55)-12(58)-12(58)

    2- Cleans + Shoulder press (1+3)

    40-50-55-60-65

    Cleans + Front squat (1+3)

    65-75-80-90-100 (5# PR)

    Cashout: Couch stretch 4x20sec

  13. Shawn Johnson

    Mob/WU/ 15 Burpees (35 sec)
    DU Practice 47

    Group WU

    WOD: EMOTM: 8 MIN
    Sets 12 Burpees
    :26-:28-:30-:32-:38-:38-:39-:39
    Slowest=:39 sec Fastest=:26 Sec

    Cleans & Shoulder Press
    (1+3)x5

    80-95-105-115(f)-110(2)

    Cleans & Front Squats
    (1+3)x5

    95-110-125-140-145

  14. Kevin Mack

    Mobility

    EMOTM 8 Min
    12 burpees
    .33 fastest – Slowest was 8 burpees.

    Clean + shoulder press (1+3)
    65-75-85-95-105#

    Clean + Front squat (1+3)
    95-105-125-135-145#

  15. Dave H

    WOD:
    1)EMOTM 8 minutes
    Burpees sets of 15
    slowest 59 secs Fastest 39 Secs

    2) Clean and shoulder press
    (1+3) reps x 5 sets
    75-95-115-125-145 PR+10

    Clean & Front squat
    (1+3) reps x 5 sets
    Forget progression, finished at 195 – room for improvement.

    Cash out + weighted pull-ups, MU

    Great working out with you Patrick!

  16. 1)EMOTM 8 minutes
    Burpees sets of 15
    slowest 54 secs Fastest 40 Secs

    2) Clean and shoulder press
    (1+3) reps x 5 sets
    65-75-85-95×2-95×1

    Clean & Front squat
    (1+3) reps x 5 sets
    125-145-165-185(squat clean + 3 front squats)-195(squat clean, failed front squats)

    The burpees played a big role for the strength 🙁

    Fun Class!!!

  17. Robyn

    Mobility, WU x 1, 15 Burpees

    1) EMOTM – 8 mins (aimed for 9 Burpees, but as usual, Burpees – 1, Robyn – 0).

    My fastest time was 50 sec – 1st round. All OTHER rounds, DNF – lowest round = 4 reps.

    [ insert various other Burpees-are-the-Devil whining here ]

    2) Clean & Shoulder Press
    (1+3) reps x 5 sets = 40-45-50-50-50

    Clean and Front Squat
    (1+3) reps x 5 sets = 35-40-45-50-55#

  18. mob wux1
    + 15 burpees +26 b day burpees Chantal
    group wu

    wod
    EMOTM 8 min
    9 burpees
    24-24-22-22-21-21-21-20
    should done 12 rep

    clean &shoulder press
    1+3 rep X 5 set
    85-95-100-105

    clean & front squat
    1+3 rep x 5 set
    125-135-145-150

  19. Mario

    Mob + WUx1 + 50 No-Show Burps + Barbell WU

    EMOTM 8 mins – 12 burpees
    31-31-31-31-31-33-32-29 secs (slow/fast = 33/29)

    Complex (1 Power Clean + 3 Shoulder Press) 1-1-1-1-1
    105-115-125-135-145
    … that last one was suuuuper slow/ugly. Thanks Amanda for yelling at me during the lift. 🙂

    Complex (1 Squat Clean + 3 Front Squat) 1-1-1-1
    185-205-225-245(x2 squats)

    Fun class!! Good work everyone!

  20. Steph L

    Mobility
    WUx1 + 15 Burpees
    Group WU

    WOD:

    1) EMOTM 8min
    -Decided 9 Burpees version
    22-23-22-20-20-21-22-20
    Next time I will try the 12

    Clean& Shoulder Press 1+3 reps x 5 sets
    40-45-50-55-60

    Clean & Front Squat 1+3 reps x 5 sets
    70-80-90-95-100(PR for Clean!)

    Cashout: Couch Stretch

    Great Class Amanda Thanks!!

  21. Jackie

    Every Minute On The Minute for 8 Minutes perform: 12 Burpees
    26,30,31,34,30,30,31,30 (next time 15)

    (1+3) x5 Clean and Press
    40/45/50/55/60-1rep PR for shoulder press
    (1+3) x5 Clean and front squat
    55/60/65(failed multiple times) then finally 70.
    Cardio then strength make me angry…. Because I’m already fatigued and then I don’t have the strength to lift anything. It’s extremely frustrating! I can’t get under the bar fast enough.

    Thanks for sharing the bar with me steph.
    Thanks Amanda for a the tips!

  22. jeff

    EMOTM FOR 8 MINUTES

    15 BURPEES
    51,51,52,53,51,52,51,51

    1 CLEAN + 3 PRESS
    95-105-115-125-135

    1 CLEAN + 3 FRONT SQUAT
    95-135-155-175-185

    great class Amanda!

  23. Craig Hatto

    EMOTM 8 Min
    12 Burpees
    Slowest: 48sec
    Fastest: 34sec

    (1+3) Clean + Shoulder Press
    65-85-95-105-120pr for shoulder press

    (1+3) Clean + Front Squat
    135-155-175-195-205pr for squat clean

    Great sharing the bar with you Lora.

  24. Jeff L

    Mobility
    WU X 1
    15 burpees
    Group WU

    EMOTM 9 burpees for 8 minutes
    Fastest – 26 seconds
    Slowest – 46 seconds

    Clean + Press (1+3 X 5)
    135-155-165-175-185

    Clean + Front Squat (1+3 X 5)
    185-195-200-205-210

    Fun class Corinna!!

  25. Marcel

    WU x 1 + 15 burpees

    EMOTM 8 Min

    9 Burpees (Bad shoulder)

    Slowest: 29 sec
    Fastest: 25 sec

    (1+3) Clean + Shoulder Press

    75-85-95-115-125

    (1+3) Clean + Front Squat

    135-145-155-175-185

  26. Brander

    Mobility
    WUx1 + 15 Burpees
    Group WU

    WOD:

    1) EMOTM 8min: 9 burpees
    19-19-22-23-27-29-30-27

    2) Strength with Heather

    Clean & Shoulder Press
    (1+3) reps x 5 sets
    55-65-70-70-75

    Clean & Front Squat
    (1+3) reps x 5 sets
    75-85-95-105-120

    Cashout: Couch Stretch
    Plank holds 30/30 x 7 with Sarah & Spencer

      1. Jenn Brander

        Hahaha! Laura I’ve realized that if I fall quickly – it saves time? Now that I’m thinking about it – I probably look like a beached whale trying to flop back to life.

      1. Jenn Brander

        15s? You need to calm down..
        Ill shoot for 12s next time.

        Thanks – feels good to be back doing strength after being off for so long!

  27. Spencer

    First WOD:

    Mobility
    WUx1 + 15 Burpees
    Group WU

    WOD:

    1) EMOTM 8min: 9 burpees
    23-26-23-23-28-30-29-31

    Clean & Shoulder Press
    (1+3) reps x 5 sets
    25-35-45-55-60

    Clean & Front Squat
    (1+3) reps x 5 sets
    45-55-65-75-85-90

    Cashout: Couch Stretch
    Plank holds 30/30 x 7 with Sarah & Jenn B

    1. Amanda

      Yeah Spencer!! Great job tonight! Looks like you’re going to give your dad a run for his money. 😉 Welcome to CrossFit Moncton!

  28. Lora

    Mobility
    WU x 1 (strict pull-ups)
    15 burpees
    Group barbell WU

    EMOTM for 8 minutes
    12 burpees
    Fastest – 31s
    Slowest- 38s

    (1+3) x 5 Clean & Shoulder Press
    65-75-85-95(2)-90
    Haven’t been doing much strength lately, and it shows. Should have had 95 x 3 easily. Shoulders are a little tired from the gymnastics cert this weekend too. 🙁

    (1+3) x 5 Clean & Front Squat
    135-145-155-160-165(f)-155
    Failed the 165# clean 3 times! There was a total disconnect between my body and brain and I forgot how to get under the bar! Grrrrr! Again, haven’t practiced these in a while, and it shows.

    Great class, Amanda. Sorry for being a spaz with my cleans.

  29. Sarah

    Mobility
    WUx1 + 15 Burpees
    Group WU

    WOD:

    1) EMOTM 8min: 9 burpees
    26-26-25-29-27-26-26-20 (burned through my last set)

    Clean & Shoulder Press
    (1+3) reps x 5 sets
    45-50-55-60(2)-60(1)-55

    Clean & Front Squat
    (1+3) reps x 5 sets
    55-65-75-80-80-85

    Cashout: Couch Stretch
    Plank holds 30/30 x 7 with Brander & Spencer

  30. Jack

    EMOTM for 8 min
    15 burpees
    35,35,36,35,38,45,53,59

    (1+3) x 5 clean + press
    95,105,115,125,135

    (1+3) x 5 clean + front squat
    135,155,165,185,205

  31. Laura K

    Mob Wu x 1
    Burpees EMOTM 8 mins @ 9 reps
    38 41 42 43 45 46 50 48

    Clean Shoulder Press
    30 35 40 45 x 3 50 x 2
    Clean Front Squat
    35 45 50 55 60 x 3
    Thanks Amy for sharing the bar. Lugging all those sweet kids around has made you strong!

  32. Heidi

    WU x 1 + 15 Burpees + 26 BDay Burpees for Chantal

    EMOTM for 8 minutes: 12 Burpees
    Fastest: 32 sec
    Slowest: DNF Round 7 with 10 burpees completed….GRRR 🙁

    That was soooo hard.

    Clean + 3 shoulder presses: 45-50-55-60-65

    Clean + 3 Front Squats: 75-85-95-100-105

    Really dizzy doing front squats following all the burpees today

  33. Julie D

    EMOTM for 8 minutes: 9 burpees

    Fastest: 23
    Slowest: 48

    Clean + 3 shoulder presses 20-25-30-40-45

    Clean + 3 front squats: 20-30-35-45-50

  34. Maria

    EMOTM for 8 min
    15 Burpees
    Fastest/Slowest time: 32sec/50sec

    1 clean & Shoulder Press x 3
    35_55-65-70-75

    1 clean & front squat x 3
    75-85-90-95-100

    fun class!

  35. Amanda

    Burpee fun: (9’s)
    Slowest: 40 sec
    Fastest: 22 sec

    Clean/press complexes:
    5x 65-65-65-65-65 (I started way too heavy so I just stayed at that weight)

    Clean/front squat complexes:
    5x 85-95-105-115-125

  36. Corinna

    12 minute run with my grade 9 physed class: 24 minutes

    Today all my physed classes did EMOTM for 10 minutes : 10 burpees….I was so proud of them.

    EMOTM for 8 minutes: 12 burpees

    Fastest: 34
    Slowest: 39

    (1+3) x 5 Clean + Shoulder Press

    50-65-75-85-90

    (1+3) x 5 Clean + Front Squat
    95-105-115-125-135

    Thanks for coaching Amanda!

  37. Amy H

    Mobility
    WU + 15 burpees
    Group WU

    Burpees EMOTM for 8 min
    Slowest 60
    Fastest 43

    Clean + shoulder press (1+3) × 5
    35-40-50-55-60
    Clean + front squat (1+3)× 5
    35-45-50-55-60

    Great sharing a bar with you Laura.

  38. Jeremy L

    Mobility
    WU x1 (strict chest to ring pull ups)
    Group WU
    Emotm burpees for 8 min
    Rds 1-4 did 15 fastest was 33 seconds slowest was 59 rd5 and 6 did 12 rd 7and 8 did 9 burpees.

    1 power clean 3 shoulder press x 5 up to 135

    1 power clean 3 front squat x 5 up to 215

    *Need to work on squat cleans

    Fun class Amanda

  39. Trent

    Group WU
    Emotm burpees for 8 min
    Intermediate -12/min
    fastest=34 sec
    slowest=50 sec

    1 Clean + 3 Shoulder Press
    75-85-95-95-95(should isnt 100% to bother trying more#)

    1 Clean +3 Front Squat
    95-105-115-125-135

  40. Adam Pridham

    Mobility + WU x 1+ 15 Burpees

    Group Barbell WU

    WOD:
    1)EMOTM 8 minutes
    Burpees sets of 9
    Fastest: 26
    Slowest: 33

    2) Clean and shoulder press
    (1+3) reps x 5 sets
    40-55-65-70-70

    Clean & Front squat
    (1+3) reps x 5 sets
    70-70-70-70-70

    Kept it light, I am still getting back into the swing of things.

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