Sunday WOD

24
Nov

Sunday WOD

Strength – Clean and Jerk (1+3) x5 sets

7 rounds
3 Ground to Overhead (135/95#)
3 Muscle-ups (9 Pullups)

*12 min cap

We are ordering some new hoodies. The list is on the News Board at the gym. Choose between zippered or non-zippered.

We are ordering some new hoodies. The list is on the News Board at the gym. Choose between zippered or non-zippered.

9 Responses

  1. CAM

    Mobility
    WU X 15

    Group WU

    Strength: Clean and Jerk (1 +3) X 5
    95 – 135 – 155 – 175 – 185 – 185

    WOD:

    11:05
    Hurt my wrist at football last week and didn’t like how the transition felt during a test Muscle Up so opted for the 9 pull-ups.

    Thanks Coach Ron, fun Class.

  2. Heidi

    WU x 1 + CrossFit Kids WU

    Clean & Jerk (1 + 3) x 5 sets
    60-70-80-95-105

    WOD:
    7 rounds
    3 Clean & Jerks @ 80#
    9 Pull Ups (Pink Band)
    Time = 11:25

    Clean & Jerks felt great. Note for next time, put a bit more weight on the bar.
    Pull ups….well, they were typical pull ups 🙁

  3. Julie j

    Mob
    Wu x 1
    Group warm up

    Strength – clean and jerk (1+3) x 5
    40-45-50-55-55

    Wod:

    7 rounds of:
    12 min time cap
    3 G2OH @ 40 #
    9 pull ups ( black band)

    Score: 5 rounds + 1 pull up

    Felt good to be back after 2+ weeks of not being there!! That being said, pull ups were a bitch!

  4. Valerie Arseneau

    WU x 1 + CrossFit Kids WU

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

    WOD:
    7 rounds
    3 Clean & Jerks @ 65#
    9 Pull Ups
    Time = 8:59

    How much will the sweaters be? I really like them!

  5. Shane Hayes

    Mob
    Wu x 1, a little extra shoulder mobility
    CFK Wu with Amy that was fun!!
    Strength (1+3) clean and push jerk
    135/ 185/ 205/ 225 muscle/power clean regular push jerk. Not fully extending before dropping under the bar. Thanks Ron.
    Wod: 7 rounds
    3 Ground to overhead @ 135
    3 muscle ups
    Rx’d 7:36
    Did all g2oh as snatches
    4 rounds of muscle ups unbroken and touch and go on the g2oh, then 2+1 muscle ups and drop and go on the g2oh.
    Fun Wod!
    Great class Ron.
    Great work everyone.

  6. Amy H

    Mobility
    WU
    CFK WU with Shane

    Strength clean and jerk (1+3)
    40-50-60-65-70

    WOD with 55# & pullups (green band)
    Finished last G2OH @12 min did last 9 pullups with an extra band after.
    I could’ve used more weight but the pullups were so slow.

  7. jeff

    did this as change for change..

    7:32 rx

    5 rounds of G2O as touch and go snatch, last two as drop n go
    6 rounds of MU unbroken last round 2 and 1

    really like this wod

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