Open 11.3

17
Apr

Open 11.3

Reminder, there are no classes on Good Friday or Easter Sunday.

Strength – Power Clean + Squat Clean + Push Jerk
2 sets @ 75%
3 sets @ 80%

AMRAP in 5 min
1 Squat Clean (165/110#/70%)
1 Jerk

Compare to Dec.3/12

Gillyon earns her 500 class shirt!

Gillyon earns her 500 class shirt!

63 Responses

  1. Keith H

    Strength – Power Clean + Squat Clean + Push Jerk
    2 sets @ 145#
    3 sets @ 155#

    AMRAP in 5 min
    1 Squat Clean
    1 Jerk
    135#

    17 rounds

    Fun class this morning 6AM good job everyone!!!

  2. Hannah

    M+WUx2

    Group Mobility

    Bunnies vs. Pirates

    Strength:
    Power clean + Squat clean + Push jerk
    2 sets @ 75% (35lb)
    3 sets @ 80% (40lb)

    WOD: 11.3
    AMRAP in 5 mins
    1 squat clean
    1 jerk (push jerk)
    70% = 35lb

    TOTAL: 20 rounds

  3. Group Mobility

    Bunnies vs. Pirates

    Strength:
    Power clean + Squat clean + Push jerk
    2 sets @ 75% (85#)
    3 sets @ 80% (115#)

    WOD: 11.3
    AMRAP in 5 mins
    1 squat clean
    1 jerk 95#

    TOTAL: 22 rounds (same number of rounds but 30# PR)

  4. Vanessa Champion

    Lab
    Interval rowing
    Neg pull ups blue band
    Wall balls 14#
    Lacross ball hammies

    Bunnies vs pirates

    Strength
    Power clean + squat clean + push jerk
    2 sets at 75% 65#
    3 sets at 80% 70#

    WOD open 11.3
    AMRAP 5 mins
    1 squat clean
    1 jerk
    165/110 or 70% 60#

    20+1 reps

  5. Amy Hogan

    Mobility
    WU x 2
    Group Mobility

    Bunnies vs. Pirates

    Strength
    Power clean + squat clean + push jerk
    2 sets at 75% 55#
    3 sets at 80% 60#

    WOD open 11.3
    AMRAP 5 mins
    1 squat clean 55#
    1 jerk

    Total: 27 rounds

  6. WU Γ— 2
    Group MOB

    Bunnies vs Pirates

    Strength
    Power clean, squat clean, push jerk
    2 sets @ 55lbs
    3 sets @ 60lbs

    WOD 11.3
    AMRAP – 5 min

    1 squat clean
    1 jerk @ 45 lbs

    21 + 1 squat clean

    Fun workout as National Squat Month continues…

    Happy Easter everyone.

    Thanks Coach Kevin.

  7. Shane Hayes

    Mobility and Wu
    Group mobility
    Bunnies vs pirates ( I don’t think the pirates liked me)
    Group Wu
    Strength 1 power clean 1 squat clean 1 jerk
    Bar, 135 x 2/ 175 x 2/ 185 x 3
    Wod: 11.3
    Amrap in 5 minutes @ 165#
    1 squat clean
    1 jerk
    22 rounds, thought I should have gotten more first time doing this. Thrustered all but 2 they felt better than the jerk on my shoulder and wrist.
    Was fun joining the 7am crew.
    Great class Kevin and great work everybody!

  8. Heather Colleen

    Mobility and Wu
    Group mobility
    Bunnies vs Pirates (OMG this was FUN.)
    Group WU

    Strength – Power Clean + Squat Clean + Push Jerk
    2 sets @ 75#
    3 sets @ 80#

    AMRAP in 5 min
    1 Squat Clean
    1 Jerk
    60#

    30 rounds

    Glad I kept the WOD weight below 75% – easier on my shoulder, and holy cardio!

  9. Mob, WUx1
    Group Mobility

    Bunnies vs. Pirates

    Strength
    Power clean + squat clean + push jerk
    2 sets at 75% – 85#
    3 sets at 80% – 95#

    WOD: Open 11.3
    AMRAP 5 mins @ 80#
    1 Squat clean
    1 Jerk

    Total: 22

  10. Blake

    Mob / WUx1
    Group Mobility

    Bunnies vs. Pirates

    Strength
    Power Clean + Squat Clean + Push Jcalc
    erk
    2 sets at 75% – 145#
    3 sets at 80% – 155#

    AMRAP in 5 min of Burpees: 85 … counting got hard in the 70’s but 85 is close.

    Nice to see a big Nooner class!

    5:15 – Trainer Throwdown!
    My very first workout ever at CFM back in 2011!

    Open WOD 11.3
    AMRAP 5 mins @ 135#
    — 1 Squat clean
    — 1 Jerk

    Total: 19

    I learned something today about strategy. Kevin had a plan and stuck to it…even for a 5 min WOD and it paid off for him. So I tried to reach a goal each minute and ended up with 5/4/4/3/3 and managed to get 19 + 1 squat clean. I did get the bar overhead but it was some bastardized push press-ish thing.

    This was my very first workout back in 2011 (15 rounds @ 70#)! I got 23 rounds last year but was doing power cleans so it’s not a great comparison.

    Super fun WOD!

  11. Jeff L

    Mob
    WU X 1
    Group Mob

    Bunnies Vs Pirates

    Strength

    Power clean + squat clean + push jerk

    2 sets at 75% – 205#

    3 sets at 80% – 215# (dropped weight to 205# on 2nd set and failed squat clean on 1st and 3rd set)

    WOD – Rx’d

    17 Rounds (40# PR over last time, 9 less rounds but I paced better this time πŸ™‚ )

  12. Amanda

    WOD: Open 11.3
    RX’d, somewhere around 8-10 rounds. No PR.
    I try to keep the negativity out of my posts on here but I’ll want to know for next time when I look back what happened. Lost track of my reps, pulled a muscle in my back on my 3rd round because I didn’t warm up enough, my form on my jerks was shit, and I didn’t stick to my plan.

    Buuuuut, not all is lost, I got to wod with our awesome trainers, that was fun!!

      1. Maria

        Haha I did the same thing last time posted reps rather than rounds. I used 70# last time, got 29 rounds. Hard to compare? PR for getting out of my comfort zone.

  13. Frank

    WU X 1
    Group Mob
    Bunnies Vs Pirates

    Strength
    Power clean + squat clean + push jerk
    2 sets at 75% – 155#
    3 sets at 80% – 165#

    WOD: Open WOD 11.3 Rx
    AMRAP 5 Mins
    1 Squat Clean
    1 Push Jerk
    total= 13 rounds
    PR of 30# – did 22.5 rounds @ 135# last time
    first WOD after 2 weeks off. It felt good to be back. Not a 100% as I’m getting over a cold but my body feels good and rested.

  14. Patrick Arseneau

    Strength
    Power clean + squat clean + push jerk
    115-135-155-175

    WOD Rx: 10 + 1 squat clean (PR)

    Fun “Trainer Throwdown” πŸ™‚

  15. Valerie Arseneau

    Mobility and Wu
    Group mobility
    Bunnies vs Pirates (I was wayyyy too into it! Thankfully those balls were soft as I hit someone in the face! oops… lol)
    Group WU

    Strength – Power Clean + Squat Clean + Push Jerk
    2 sets @ 70#
    3 sets @ 75#

    AMRAP in 5 min
    1 Squat Clean
    1 Jerk
    70#

    Score:18.

    Small numbers and I still managed to lost count! lol. Love squat cleans tho to it’s all good :).

  16. Ryan F.

    – Mob
    – WUx1
    – Group Mob
    – Bunnies vs. Pirates

    Strength: Power Clean + Squat Clean + Push Jerk:
    65-65-65 (I’m counting the warm up sets!! πŸ˜› )-100-100-110-110-110

    AMRAP 5
    – 1 Squat Clean
    – 1 Jerk (a couple thrusters & presses towards the end)

    Score: 20

  17. Melissa H

    Mobility
    WU x 1
    Group mobility
    Bunnies vs Pirates

    Strength:
    2 @55#
    2 @ 70#
    3 @ 75#

    WOD
    11.3
    AMRAP 5 min
    1 squat clean + 1 jerk
    22 rounds @ 65#

  18. Craig H

    Strength
    Power clean + squat clean + push jerk
    115-165-165-185-185-185

    WOD Rx: 21 + 1 squat clean

    Went for a run around the block after the wod. 1.3km

    Note for next time shorter breaks thruster more of the weight and do not power clean and no rep yourself.

  19. Maddy

    Mob + WU x 1 + quad / calf smash

    Wicked game of Bunnies + Pirates

    Strength
    Power clean + squat clean + push jerk
    50 – 50 – 55 – 55 – 55 (really the numbers were 52.5 and 56)

    WOD – 11.3
    AMRAP 5 mins
    1 squat clean + 1 push jerk @ 50#

    18 rounds

    It’s frustrating that I have to pick a weight based on my squat because it’s the lowest of the 3. But it’s getting better a little bit at a time and I have to be patient. Overall the squats felt good tonight πŸ™‚

  20. BJ

    Strength – Power Clean + Squat Clean + Push Jerk
    2 sets @ 70#
    3 sets @ 75#

    AMRAP in 5 min
    1 Squat Clean
    1 Jerk
    65#

    19 rounds

  21. Tara

    Strength – Power Clean + Squat Clean + Push Jerk
    2 sets @ 70
    3 sets @ 75

    AMRAP in 5 min
    1 Squat Clean @ 65
    1 Jerk
    Rounds 23

  22. Jen C

    Mob + Wup
    Bunnies vs Pirates – super, super fun
    Strength – PC + Squat C + PJerk
    2 sets @ 50% = 40lbs
    2 sets @ 75% = 60lbs
    3 sets @ 80% = 65lbs

    WOD: Open 11.3
    AMRAP in 5 min
    1 squat clean
    1 push jerk @ 70% = 55lbs

    Tptal = 22
    Note – go slow on the deadlift portion of the movement

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