Registration is open for the Open

16
Jan

Registration is open for the Open

The registration for the Open started yesterday. As of writing this, we have 14 people on our team. Will we break 100 this year??? Register here ->Β https://games.crossfit.com/competition

EMOTM for 10 min
1 Strict HSPU + 3 Kipping

*Option – 1 Strict Press + 3 Push Press
May increase the weight every 2nd round if you’d like

12 minute wave
1st minute – 1 Muscle-up
2nd minute – 2 Unbroken Muscle-ups
3rd minute – 3 Unbroken Muscle-ups
Etc.
If broken, start your next round over at 1.

*Option – 2x pullups/ring rows

Jenna, Alex and Brendan perform goblet squats

Jenna, Alex and Brendan perform goblet squats

66 Responses

  1. Valerie Arseneau

    EMOTM for 10 min
    1 Strict HSPU + 3 Kipping
    Stricts got hard the last 2-3 rounds…

    12 minute wave
    1st minute – 2 Unbroken pullup
    2nd minute – 4 Unbroken pullup
    3rd minute – 6 Unbroken pullup
    Etc.
    If broken, start your next round over at 1.

    10 was my biggest round.
    Total score was 65.

    Was fun sharing the bar with you again, Gilles.

    Was a fun WOD. Spent a lot of it giggling with Maria and Gilles hehe.

    Thanks Amanda!

  2. Alaina

    Mobility, WUX1 (12 reps)
    Group Mob.
    EMOTM: 1 press, 3 push press for 10 min.
    0-3min: 45lbs., 4-6min: 55lbs., 7-9min.: 60lbs. Next time try to get to 70 lbs.
    WOD: 12 min. wave: Pullups
    Started with blue band and was able to do 2, 4, 6, 8 strict, next 10, 12, 14, 16 with green band and some kipping in the 14 and 16 round, back to 2, 4, 6, 8 with blue band for the rest. Total reps: 82 Really noticed a difference since doing only ring rows the last month or more.. I could never have done so many strict pullups with the blue band before, most ever was 3. Very happy with the WOD today! Great job morning crew! Thanks Amanda! I always enjoy your classes πŸ™‚
    Wall Sit 1 min., should try for 2min. next time.

  3. Maria

    EMOTM for 10 min
    1 Strict HSPU + 3 Kipping w/abmat and 10# plate
    I still get butterflies going upside down πŸ™‚ Got tough are around halfway

    12 minute wave
    1st minute – 2 Unbroken pullup
    2nd minute – 4 Unbroken pullup
    3rd minute – 6 Unbroken pullup
    Etc.
    If broken, start your next round over at 1.

    completed 12s unbroken, lost it at 14.

    total kipping pullups : 77

    I love these EMOTM workouts! Fun class Amanda.

    1. Alaina

      I just registered too!! I am away the week of March break though so I hope that won’t mess anything up. I just have to get the Wod each week in right??

      1. Amanda

        Yup! We do them at the gym on Friday night but if you’ll be away on Friday we should be able to get it done for you another day. You have from Thursday night at 9pm to Monday night to get your wod in.

  4. Shane Hayes

    Mobility
    Wu x 1 (12) reps
    Group mobility
    EMOTM 10 minutes
    1 strict hspu + 3 kipping hspu
    Part 2
    12 minute wave
    1st minute 1 mu or 2 Pullups
    2nd minute 2 mu or 4 Pullups
    …. Etc
    Got 1 mu shoulders didn’t feel good doing it switched to Pullups
    1 mu 85 Pullups.
    Great class Amanda, great work 6 amer’s!

  5. Vanessa Champion

    Late so no warm up. Right into lat rolls. Sorry for getting there late Lora!
    Group WU

    WOD: EMOTM 10 min
    1strict HSPU +3 kipping
    Scaled to press+push press
    50#. Tried to switch to 55# at 7 mins which is my 5rm for press but I just couldn’t get it up

    12 minute wave
    Pull ups with green+blue band
    86 reps
    Next time less bands

    1min wall sit + rep calculations πŸ™‚
    Great class Lora Always like when I can get to a 7am class

    1. Lora

      I wish I had a camera handy for your “wall sit + rep calculations”. That was funny.

      Great work on the Press + Push Press EMOTM…you were really close on that 55# lift. And I agree with you, less bands on the pullups next time. You are getting stronger! πŸ™‚

  6. bradley

    EMOTM for 10 min
    1 Strict HSPU + 3 Kipping
    i enjoy HSPU i went just wit hthe abmat for the first few then i switch with a 25 pound plat on each side for 3 rounds then switched wit hanother 25 pound plate for 3 rounds then the last round i removed the abmat felt sting with these and thanks for the but against wall tip kevin helps a lot

    *Option – 1 Strict Press + 3 Push Press
    May increase the weight every 2nd round if you’d like

    12 minute wave
    1st minute – 1 Muscle-up
    2nd minute – 2 Unbroken Muscle-ups
    3rd minute – 3 Unbroken Muscle-ups
    Etc.
    If broken, start your next round over at 1.

    *Option – 2x pullups/ring rows
    *i did pull ups for this and my biggest round was 16, ps my hands were both bleeding bad and hurt and i pulled of a total of 90…over all i had a great week now im off to saskatoon eh have a great week?end guys take care see yas in a few weeks

  7. Chantal L.

    50 no show burpees from yesterday πŸ™

    Mobility

    EMOTM 10 mins
    1 shoulder press + 3 push press

    Started at 65# and somehow ended with 85. Thanks Amanda for the kick in the butt, I just felt like slacking this morning.. but you made sure I add some # to the bar. And sorry about your wacky Led Zepplin song… it was really creepy πŸ˜€

    12 minute wave on ring rows (2x the reps): 69 reps

    1 min wall sit

    SO I’ve stopped doing ring rows in wods probably as soon as I learned I could get a pullup with a big fat band and kipping. Fast forward to three years down the road… still doing kipping pullups with fat black band… maybe able to do a few reps strict. Fast forward again to the end of december after doing strict only on ring rows for a month: I did Angie with the big fat band and the first 10 reps or so were strict and fairly easy. Conclusion: if I would of stuck to strict ring rows longer 3 years ago, my pullups would probably be significantly better today. Conclusion #2: I have no more shame (girls have big egos too) into using the ring rows as I WAS PROVEN that I will get faster results. The end.

  8. Sebastian

    WOD 1
    EMOTM for 10,in: 1 Strict HSPU + 3 kipping HSPU
    abmat+10#+25# (x2min)
    abmat + 25# (x2min)
    abmat + 10# (x6 min)

    WOD 2
    MU wave in 12 min
    Round 1-3: 0 MUs
    Switched to pullups

    Total 66 (highest of 14 Pull-ups)

    Note to self: managed to do 1 MU before the WOD but then I couldn’t muster any more.. Also did the first 3 rounds of Pull-ups strict as I thought that was the workout..

    1min wall sit

  9. EMOTM for 10 min
    1 Strict HSPU + 3 Kipping

    Did 6 without a mat
    Did 4 with an abmat

    12 minute wave
    1st minute – 1 Muscle-up
    2nd minute – 2 Unbroken Muscle-ups
    3rd minute – 3 Unbroken Muscle-ups
    Etc.

    Total: 24 muscle ups

  10. Kevin Mack

    Mobility, WUX1 (12 reps)
    Group Mob.
    EMOTM: 1 Strict HSPU + 3 Kipping for 10 min
    Scaled to 1 strict press, 3 push press.
    0-3min: 65#, 4-6min: 75#, 7-9min: 95#

    12 minute wave
    1st minute – 2 Unbroken pullup
    2nd minute – 4 Unbroken pullup
    3rd minute – 6 Unbroken pullup
    Etc.
    If broken, start your next round over at 1.
    Scaled to pull ups with blue + pink band
    Total 67 reps (highest was 10)

    Cashout 1 minute wall sit

  11. Kevin

    Emotm 10 mins
    1 strict + 3 kipping hspu (abmat for last 7 sets)

    12 min MU wave
    1-2-3-4-2-1-2-2-1-2-3-2

    25 in total (or Patrick +1)

  12. Melissa H

    Mobility
    WU x 1
    Group mobility

    WOD Part 1
    EMOTM 10 min
    1 press + 3 push press
    1-2 65#
    3-4 70#
    Rest at 75#

    Part 2 12 min wave
    Ring rows
    Score: 54 (highest round was 8)

    Cash out: 1 min wall sit

  13. Lance

    Mobility
    Wux1
    Group Mob

    EMOTM 10 Mins

    1 Strict HSPU + 3 Kipping HSPU

    WOD RX

    Total Reps = 7

    Need a lot of work on muscle ups not able to do them consistently yet.

  14. CAM

    Mobility
    Wux1
    Group Mob

    EMOTM 10 Mins

    1 Strict HSPU (abmat) + 3 Kipping HSPU

    WOD RX

    Total Reps = 25 or 26 i lost my paper some where.

    Note to self: get a new log book.
    Note to self: Write stuff down.

  15. Kimmy

    WU+ group mobility
    WOD: EMOTM 10 min
    1strict HSPU +3 kipping
    Scaled to press+push press
    Rounds 0-1-2-3-4 95#
    Rounds 4-5-6 100#
    Rounds 7-8 105#
    Round 9 110#

    12 minute wave
    Pull ups with black+blue band
    67 reps

    1min wall sit

    500m row 1:57 boooo

    1. jeff

      nice to see you back, and thanks for being the Demo girl except that almost went sideways! lol try and pick a lighter starting weight next time?

  16. Sarah

    EMOTM for 10 min
    1strict press + 3 push press
    started at 55# (3 rounds) then did rest at 60#

    12 minute wave
    1st minute – 2 Unbroken pullup(green band – strict pullup)
    2nd minute – 4 Unbroken pullup
    3rd minute – 6 Unbroken pullup
    Etc.
    If broken, start your next round over at 1.

    failed on 12’s at 11 ;(
    Total score was 77

  17. Julie j

    Mob
    Wu x 1 12 reps
    Group mob

    Emotm 10 mins
    1 strict press
    3 push press
    Rounds one and two @45 #, rest of rounds @ 55#

    12 min wave
    1st min 2 ring rows
    2nd min 4 ring rows
    3rd min 6 ring rows
    Etc….if broken, start over at 2

    Score 67

  18. Ryan

    MOB
    WU x1 12 reps
    Group Mon

    Emotm
    1 strict press + 3 push press
    Round 1,2,3 50# Round 4,5 65# rounds 6,7 75# Rounds 8,9 85#

    12 min wave
    1st min 2 ring rows
    2nd min 4 ring rows
    3rd min 6 ring rows
    If broken, must start back at 2.

    Score 76

  19. Marcel

    Mobility, WUX1 (12 reps)

    Group Mob.

    EMOTM: 1 Strict HSPU + 3 Kipping for 10 min

    Scaled to 25# + Ab Mat

    12 minute wave

    1st minute – 2 Unbroken pullup
    2nd minute – 4 Unbroken pullup
    3rd minute – 6 Unbroken pullup
    Etc.

    If broken, start your next round over at 2

    Scaled to pull ups

    Total 79 reps

  20. Amanda

    WOD with kipping pullups: 66
    Grrr….I wanted that set of 12 so bad! only got to 9. Sorry for all the swearing about it. πŸ™‚

    Great class, Jeff – thanks!

  21. Steph L

    Mobility
    WUx1

    EMOTM for 10 min
    1 Strict HSPU + 3 Kipping With 10# Plate+ Abbmat

    12 minute wave
    1st minute – 2 Pullups
    2nd minute – 4 Pullups
    3rd minute – 6 Pullups
    Etc.
    If broken, start your next round over at 2

    Biggest Round was 12

    Total Pullups: 75

    Cashout: 1min wall sit

  22. Craig H

    Mob
    Wu
    Emotm 10min
    1 strict hspu
    3 kipping hspu
    25+10# plate + abmat. Thought I might go lower during the wod but failed and had to use both plates. I was able to finish all rounds

    12min wave
    Did 3 rounds of pull-ups and shoulder felt funny finished with ring or rows
    Score 58 reps

    Registered for the open today should be a good time.

  23. Brigitte

    MOB
    WU x 1 (12 reps)

    Group Mob

    WOD:

    Part 1 :
    EMOTM 10 min.
    – 1 Press
    – 3 Push Press
    (35# – 35# – 40# – 40# – 40# – 40# – 45# – 45# – 50# – 50#)

    Part 2 :
    12 minute Wave
    – 1st min – 2 unbroken Ring Row
    – 2nd min – 4 unbroken Ring Row
    – 3rd min – 6 unbroken Rong Row
    – etc…
    (2 – 4 – 6 – 8 – 10 – 12 – 14 – 5 – 2 – 4 – 6 – 8)

    Total of reps : 81

    **Cashout : 1min Wall Sit**

  24. Matt B.

    MOB
    WU x 1 (12 reps)

    Group Mob

    WOD:

    Part 1 :
    EMOTM 10 min.
    – 1 Press
    – 3 Push Press
    (50# – 50# – 60# – 60# – 70#(PR) – 70# – 80#(PR) – 80# – 85#(PR) – 85#)

    Part 2 :
    12 minute Wave
    – 1st min – 2 unbroken Ring Row
    – 2nd min – 4 unbroken Ring Row
    – 3rd min – 6 unbroken Ring Row
    – etc…

    Total : 66

    Cashout : 1min Wall Sit

  25. Jen C

    Mob + Wup x 1 (12 reps – strict)
    Group Mob

    1) EMOTM for 10 min.
    1 strict HSPU (with ab matt)
    3 kipping HSPU (trying this for first time and they were pretty broken as the mins went by, but glad I went for it) – Thank you for the tips Jeff, Corrina, and Ron πŸ™‚
    I was able to complete 9 rounds (stayed within the 1 min limit for all, but the 9th round)

    2) 12 Min Wave
    1st min = 2 pullups (with red band)
    2nd min = 4 pullups
    3rd min = 6 pullups
    continue
    * if broken, start again at 2 pullups
    2-4-6-8-10-12-2-4-6
    Total = 54

    Cashout = 1 min wall sit

  26. Corinna

    Arrived late so no time for warm-up

    Mobility with lacrosse ball and bands

    EMOTM for 9 minutes

    1 strict + 3 kipping HSPU’S. 2 x 45lbs plates and 2 x 25lbs plates

    Failed strict at round 4 and removed one 25 lbs plate and did kipping pull-ups. Need to work on these.

    EMOTM for 12 minutes:

    1 bar muscle up with pink band. Keep going up by one EMOTM. Failure go back to 1.

    1-2-3-4-5-6-7-1-2-3-4-5

    Total: 43 bar muscle ups with pink band. Hands are ripped and my ab muscles feel like they have been in a fighting match with a pull-up bar.

    Great class Jeff!

  27. Gillyon

    Warmup
    Mobility

    WOD 1 – abmat, then ab mat + 10# plate, then another 10#plate, last three rounds I ditched the second 10#plate.
    Oh my I get frustrated with HSPUs. They gas me out so fast. I swore A LOT. Sorry about that.

    WOD 2 – ring pull-ups
    67
    (2-4-6-8-10-12-1-2-4-6-8-6)

  28. Mobility + wu x1
    Emotm 10 min 1 strict hspu + 3 using kip – first 4 rds rx then arms gave out. I didn’t have access to plates / mats so I dud remainder of rds doing negatives for the 3 hspu but using kip on the way up.

    12 min wave of 2 strict pull ups / 2 strict dips
    Total of 46 pull-ups and 46 dips = total of 92 reps (got to rd 8 then womp womp… Back to 2/2 I went!)

    15 min of core (body weight / weighted)

    Urg shoulder / arms are in need of TLC…

    Have a great Thursday night/ Friday CFM!

  29. Jeremy L

    Mobility
    Group foam roll

    WOD 1 :
    EMOTM for 10 min
    1 Strict HSPU + 3 Kipping
    Round 1 and 2 did HSPU with ab mat and 45# plate 3-9 did shoulder press and push press @95# Last round went back to HSPU. Switched due to shoulder not wanting to press out the HSPU. after lacrosse ball rolling the knot went away.

    PR first time getting kipping HSPU.

    WOD 2:
    12 minute wave
    1st minute – 1 Muscle-up
    2nd minute – 2 Unbroken Muscle-ups
    3rd minute – 3 Unbroken Muscle-ups
    Etc.
    If broken, start your next round over at 1.

    Scaled to pull ups
    Total reps : 57

    Thanks Jeff for the fun class

  30. Amy Hayes

    Mobility & WU
    Group mobility

    WOD 1
    EMOTM for 10 min
    1 shoulder press + 3 push press 60#
    I stayed at 60# the whole time. I should’ve added weight. I was worried about cleaning it from the floor but the last few minutes were too easy.

    WOD 2
    12 min wave with ring rows
    Total 66

  31. TL

    Mobility
    WU x 1 (12 Reps) – got 3 strict pullups

    Group mobility (shoulders)

    WOD
    Part 1: EMOTM (10 mins)
    1 strict HSPU (1 Strict Press)
    3 Kipping HSPU (3 Push Press)

    Used my past 1RM to judge weight
    50-55-60-60-65

    Part 2: 12 Minute wave
    1st min – 1 MU
    2ns mins – 2 unbroken MU
    3rd min – 3 unbroken MU …

    I did ring rows (MU x 2)
    1. 2
    2. 4
    3. 6
    4. 6
    5. 2
    6. 4
    7. 6
    8. 5
    9. 2
    10. 4
    11. 4
    12. 2
    Total: 47

    Cashout – 1 min wall sit.

  32. WU x 1 (12 reps)
    Group mob.

    EMOTM for 10 min
    Scaled: 1 strict press + 3 push press
    1-2= 70 lbs.
    3-6= 75 lbs.
    7-8= 80 lbs.
    9-10= 85 lbs.

    12 minute wave
    1st minute – 2 Unbroken pullup
    2nd minute – 4 Unbroken pullup
    3rd minute – 6 Unbroken pullup
    Etc.
    If broken, start your next round over at 1.
    Black band (strict no kipping)
    2,4,6,8,7,2,2,3,2,4,4,2

    Total= 46

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