Wednesday WOD

8
Jan

Wednesday WOD

Note: There’s no Oly Class tonight due to the Group Fundamentals this week.

Strength – Deadlifts 3×6 reps

25 Burpees

3 rounds
10 Deadlifts (275/185#/65%)
50 Double Unders

25 Burpees

Katie and Alison - first time bench pressers

Katie and Alison – first time bench pressers

84 Responses

  1. Alaina

    Mobility
    Warm Up X 2…used blue band for a few pull ups but like the ring rows better
    Strength: Deadlifts 6 X (95, 115, 135) PR of 15 lbs
    Wod: 25 Burpees
    3 rds. of 10 deadlifts at 100 lbs., 150 single skips
    25 Burpees
    Time 8:37
    Handstand Hold…..30 secs. and 40 secs., harder without leaning butt against wall 🙂
    Thanks Patrick for the breathing demo, that really helped my lifting!!

  2. Valerie Arseneau

    Mob + WU x1
    Strength – Deadlifts 3×6 reps
    95-115-125

    25 Burpees

    3 rounds
    10 Deadlifts (95#)
    50 Double Unders

    25 Burpees

    11:35
    It was a bad DU day. Couldn’t get a good rhythm going. Cost me lots of time.

  3. Mobility
    WU x 2
    Barbell WU

    Deadlift x 6
    135-155-180

    WOD

    25 Burpees

    3 rounds
    – 10 Deadlifts @ 135#
    – 50 Double Unders

    25 Burpees

    Time: 8:40

    Cashoud: Handstand hold (30s, 30s)

  4. Ginette

    Mobility
    Warm up x2
    Strength: dead lifts 6-6-6 (65, 85, 90)

    Wod: 25 burpees
    3 rounds of: 10 dead lifts#65 and 150 singles
    And 25 burpees to finish it off!

    Time: 10:14

    Cash out: hand stand hold:46 seconds

  5. Leslie

    6am class

    DLx6
    115, 135, 155

    WOD @ #110

    Time: 13:25

    Handstand hold : Full minute

    Thanks for the great coaching Patrick. Great way to start the day!

  6. Chantal L.

    WU + mob

    Deadlift review
    DL 6-6-6
    135-185-205

    WOD @ 175# – 11:41

    Cashout 1 min plank (broken down in two… my arms were slipping away from the sweaty mess)

  7. Blake

    WU + Mob

    Barbell Warmup

    Deadlift x 6
    170 – 235 – 290

    WOD @ 220# – 11:08

    Quite possibly “Most DUs in a WOD” PR! Managed to string mostly 15’s together.

    Cashout 1 min (unbroken) Handstand Hold

    Thanks for the company Tracy!

  8. Steph L

    Mobility
    WUx1

    Hamstring Smash

    Deadlift x6
    85-105-120

    WOD:
    25 Burpees
    3 Rounds of:
    – 10 Deadlifts @ 120#
    – 50 Double Unders
    25 Burpees

    Time: 9:01

    Cashout: 1Min Handstand Hold

  9. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength – Deadlifts 3×6 reps
    85, 115, 135

    WOD:

    25 Burpees

    3 rounds:
    -10 Deadlifts @105#
    -50 Double Unders (scaled to 150 singles)

    25 Burpees

    Time: 10:00 (I think)

    Cashout: 1 min handstand hold unbroken 🙂

    Great class Patrick!

  10. Jack

    WU x 2 with elevation mask @ 3,000 ft

    Deadlift (3×6)
    225,275,315

    WOD:

    25 burpees

    3 rounds
    10 deadlift @ 275lbs
    50 DUs

    25 burpees

    Forgot to write down my time. 13:?? RX’d

    Cashout 1 min handstand hold unbroken

      1. Jack

        It was very heavy. I felt every rep.It made the double unders rough and the last set of burpees like passing though the gates of hell.

  11. David

    *Not done at CFM*
    WU

    Deadlift 3×6
    225-275-315 (felt like I could of done a little more)

    WOD:
    25 Burpees
    3 rds
    10 Deadlifts #215 (65% of a little more than 315)
    50 DUs (not a speed rope)
    25 Burpees

    Time: 9:20

  12. Rob B

    Wux2
    Deadlifts. 3×6 sets
    225-245- stopped at 2 sets
    WOD
    25 burpees
    3rounds
    10deadlifts. Did 185lbs
    50du
    Then. 25 burpees
    12:15
    Rob Brydges

  13. Kevin Mack

    WU x 2
    Group Mobility

    Deadlifts. 3×6 sets
    135 – 185 – 235(2)

    WOD
    25 Burpees

    3 Rounds:
    10 [email protected] 175#
    50 DU’s scaled to 150 singles

    25 Burpees
    Time 14:12

    One minute handstand hold.

    Thanks for coaching Kevin.

  14. Jackie

    Mob
    Wux1
    Leg smash & mobility

    Strength – deadlifts 3×6

    95,115,135 ( last time we did deadlifts I did 135×2 only. Mastered 6 today! ) may not be a PR but it certainly is progress! I have reached more PR the last 2 months… Then… Well I can’t tell you how long.

    WOD
    25 Burpees
    3 rounds
    10 Deadlifts @ 95
    150 singles
    25 Burpees
    Time: 10:13

    Thanks Kevin, great job 4:15!

  15. Gillyon

    Warmup
    Leg smash

    Deadlifts (6) 135-155-185
    WOD with 145lbs
    Time – 7:32

    Great class Kevin.
    Did not do well upside down tonight. I’m not feeling so great today…so I think I only accumulated 30 seconds inverted.

  16. Melissa H

    Mobility
    WU x 1
    Group mobility

    Deadlifts x 6
    95-135-155

    WOD
    25 Burpees
    3 rounds
    10 deadlifts @115#
    150 singles
    25 Burpees

    Time: 13:09

    Cashout: 1 min handstand hold

  17. Tania

    Deadlifts x6 130,140,150
    WOD:
    25 burpees
    3 rounds
    10 Deadlifts @ 115#
    150 singles (was not having good luck with my skips so didn’t even attemps doubles)
    25 burpees

    Time: 8:51
    I want to do this one again for change for change. Was not feeling 100% today.
    Great class Kevin! Everyone pushed themselves so hard today! Good work!

  18. Lora

    Mobility + WU
    Strict pull-ups 4-3-3-3

    Group mobility – hamstring smash and hamstring stretches

    Strength: Deadlfts 3×6
    95(5)-135(10) warm up sets then
    185-225-265# (crap these felt heavy)

    WOD @ Rx

    25 burpees then
    3 rounds of:
    10 dead lifts @ 185#
    50 double unders
    then 25 burpees

    Time: 7:53

    Cashout: 1 min handstand hold (unbroken)

    Really liked this WOD. Great job 5:45 crew.

  19. Heidi

    WU x 2 + bar bell wu

    Deadlifts x 6
    125-150…then 175×1-160×1…then stopped, lower back as feeling wonky

    WOD with 110# deadlifts. Kept the light for today.
    Time = 10:45

  20. Frank

    WU x2
    Strength – Deadlifts×6
    225-275-300

    25 Burpees

    3 rounds
    10 Deadlifts (205#)
    150 single unders

    25 Burpees

    10:52
    Cashout: 1 min handstand hold (unbroken)

  21. jeff

    mob..
    Wu
    group Wu and mobility

    deads 3 sets of 6
    225-285-305
    these felt really good tonight and light? must figure out what I ate today! :O)

    Wod

    25 burpees

    3 rounds of
    10 deads @ 275
    50 Du

    25 burpees

    14:14 RX… very happy to put that on the end.. wasn’t sure I was capable of finishing this one prescribed but DU are starting to click a little bit 🙂

    Great class Amanda and great work 5:45

    1. Lora

      YAY for Doubles! You are finding your rhythm! 😀
      Nice DL’s too…..305# felt light? I don’t think its because of what you’re eating….more like what you’re smoking….LOL

  22. Corinna

    WU x 1

    10 strict pull-ups

    Mobility

    Deadlifts: 3 x 6

    135-185-205

    WOD: [email protected] 185lbs

    Time: 7:33

    I really liked this WOD. I felt apprehensive about the DL ‘s, but they went better than expected.

    I minute HS Hold : lasted 30ish seconds..

    Thanks Amanada!

    1. jeff

      you literally took about 1/2 the time I did.. I feel badly for you guys that are good at DU cause you don’t get anywhere near the workout that I do! lol.. nice work! 🙂

  23. Baukje

    Deadlifts: 3×6
    90-105-120

    WOD
    25 burpees
    3 rounds of:
    10 Deadlifts @90
    150 singles
    25 burpees

    Cashout: I needed help getting into the handstand and held it for about 20 seconds. I stayed after class to practice my January goal and get past my fear of being upside down: doing a handstand. With some awesome help from Jen and some of the coaches… I DID IT!!! 😀 Feels amazing!

    1. Jen C

      Way to go Baukje 🙂 Love that you are sticking to the goal, facing the fear, and kicking its ass! You have made great progress. Cheers 🙂

  24. Mob, WUx2 (35# OHS/GM, green+pink band pullups – first time back at pullups since the beginning of strict month)

    Group Mob

    Deadlifts 6RM
    155 – 185 – 210 (10# PR)

    WOD @ 165# + 150 SU – 15 minute cap
    DNF, had 21 burpees left to go. I really couldn’t get into a rhythm with my skipping, which absolutely killed my time. I was getting really frustrated. I think I need to keep working on my skipping.

    Cashout – 1 min hand stand from knees on box

  25. Melanie

    Mobility
    WU x2 (practiced ring dips with band)
    Group mobility

    Strength: Dealfit ( 3 x 6)
    95-115-135

    WOD: 15 min time cap

    25 Burpees

    3 Rounds:
    10 deadlifts @ 115#
    50 DU’s

    25 Burpees

    Time: 12:35

    Cashout: 1 min handstand (on box)

  26. Jen C

    Mob
    Wup x 1

    Strength: Deadlift
    6 @ 75lbs
    6 @ 90;bs
    6 @ 95lbs

    WOD: 15 min. time cap
    25 Burpees
    Plus 3 Rounds of
    10 deadlifts (85lbs)
    150 singles (should have been 50 doubles, but I really need to start seriously working on these)
    Finish with 25 Burpees

    Time = 8:50

    Cashout: 1 min handstand hold – almost made it to the 1 min mark.

    Great to be back after 2 weeks off

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