Reminder

26
Jun

Reminder

Tomorrow will be our last Change for Change (forever). Bring in $5 if you’d like to switch up your workout. Bring $10 if you’d like to switch it to ANY workout you’ve ever done before. 

10 min to find a heavy (max) set of:
Power Clean + Hang Clean + Clean

Then 5×1 Clean with same weight.

“The Playground”

5 rounds
20 Unbroken Double Unders
12 Toes to Bar (kickouts)
12 Russian Kettlebell Swings (70/53#)

*15 min cap

Compare to March 28/12

Check out this quick little video on the hook grip. See! It’s not just a thing at CFM. It’s everywhere!

[youtube=https://www.youtube.com/watch?v=4e47lyAbj6I]

35 Responses

  1. Vanessa Champion

    Lab: Scap stuff in WU room… What’s that’s machine called??
    Front squats
    45×5
    75×5-95×5-105×3-110×3-110×3-115×2
    Lacross ball calves

    WOD
    10 min to find a heavy set of:
    Power Clean + Hang Clean + Clean
    Got to 95#
    That was my 1RM for squat clean so that means if I can power clean it I can squat clean heavier… Right? Haha
    Thanks for the encouragement Jo!

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (60 singles)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings (70/53#)
    *15 min cap
    Time: 8:26
    First time using 53# for kettle bell. That’s a heavy bugger

  2. Kevin

    Power Clean + Hang Clean + Clean
    135-165-185-205

    Then 5×1 Clean with 205.

    WOD Rx’d
    6:32 (18 sec PR)

    T2B went better than last time. Still a grip killer.

  3. Mob+WU+2 min skipping
    group WU
    Power Clean + Hang Clean + Clean
    Got to 80#

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (scaled to 60 singles–3 rounds unbroken!)
    12 Toes to Bar (scaled to kickouts)
    12 Russian Kettlebell Swings (35#)
    *15 min cap
    Time: 12:30

  4. Blake

    Mob / WU / Group Mob

    Power Clean + Hang Clean + Clean Complex
    135 – 155 – 175 – 185

    Clean x 1
    185 – 185 – 185 – 185 – 185

    “The Playground”
    5 rounds
    — 20 Unbroken Double Unders (had to switch to 60 singles after first round)
    — 12 Toes to Bar
    — 12 Russian KBS @ 70#

    -> 4 rounds + 9 T2B at the cap

    First round went pretty well!
    2nd round went 8/9/18 DU … then switched to 60 singles.
    3rd round went 10/17 DU … then switched to 60 singles
    Did singles for the rest.

    For me, this was an awful, kick your ass at only halfway-through, slap you across the face, humbling workout. It was awesome.

  5. Mob + WUx2

    Shoulder Press 5-5-5-5-Max
    68-83-98-113-128# x3

    Backsquat 5-5-5-5-Max
    135-170-200-230-260# x6

    Strict L-C2B Pulups – EMOTM 10 mins
    2(u)-2(u)-2-2-1-1-1-1-1-1 … *(u > unbroken)

    Row 500m cooldown (~2:30 pace, concentrate on technique)

    Group WU

    Power Clean + Hang Clean + Clean (10min to find max weight)
    135-155-185-205-225#

    Clean 5x1reps @ 225#

    WOD Rx = 7:33

    Note: all DUs unbroken, T2B were 12, 7-5, 4×3, 3×4, then singles in last round, broke KBS in R3&4 to 7-5.

    Big crowd in the nooner, fun! Good job gang!

    1. PR on the Hang Clean by 40#…. Mind you, the last hang clean I had on file was much lower than my hang power clean…

      I guess that was long overdue.

  6. Mob + WUx2

    Strength work with Mario!

    Shoulder Press 5-5-5-5-Max
    30-36-42-50-55×9

    Backsquat 5-5-5-5-Max
    65-80-95-110-123×10

    1K Row Cooldown: 5:14 Concentrating on my technique

    ——————————————————————————————
    Nooner!

    Group WU

    Power Clean + Hang Clean + Clean (10min to find max weight)
    55-75-85-95-100-105

    Clean 5x1reps @ 105#

    WOD: 5 Rounds

    -20 Unbroken Double Unders
    -12 T2B
    -12 Russian KBS @53#

    Time: 7:41 Rx

    Cashout: Calf Stretch

    Great Class Blake Thanks!!

  7. Group WU

    Power Clean + Hang Clean + Clean (10min to find max weight)
    85-95-105- tried 115# failed the last clean

    Clean 5x1reps @ 105#

    WOD: 5 Rounds

    -20 Unbroken Double Unders (scaled to singles, kept tripping! I don’t do well under pressure 🙂
    -12 T2B
    -12 Russian KBS @50#

    Time: 9:01

  8. Elba

    10 min to find a heavy set of:
    Power Clean + Hang Clean + Clean
    75-85-95-105-115

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (60 singles)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings (70/53#)
    *15 min cap
    Time: 9:16

  9. Trent

    All modified for one hand
    10 min to find a heavy set of:
    Power Clean + Hang Clean + Clean with KB
    53-60-70-80

    Then 5×1 Clean with same weight.

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (Tuck Jumps)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings @ 40#
    *15 min cap

    Time: 7:12

    Lab:
    weight Box jumps in sets of 10
    BW – 20# – 40# – 40# – 40# – 20# BW

    after each round 20 walking lunges

    YAY for open gyms, but sad to see and old friend go. So long change for change.

  10. Tara Betts

    Mob+WU+2 min skipping

    Power Clean + Hang Clean + Clean
    35#-40#-45#-50#

    Then 5×1 Clean with same weight

    WOD- The Playground(scaled)

    5 rounds
    60 singles
    12 kickouts
    12 Russian KBS @ 35#

    Time: 10:42
    Really fun WOD. Thanks Blake!

    Also, did my repeat Lifestyle Challenge Benchmark yesterday:

    2000m row:

    1st attempt: 11:11
    2nd attempt after 5 week challenge: 10:17

    Wall balls/ Burpees 3/3, 6/6, 9/9, 12/12etc:

    1st attempt: 30 Wall balls and 30 Burpees
    2nd attempt after 5 weeks challenge: 63 Wall balls and 45 Burpees

    The Lifestyle Challenge was a great experience! I lost 9lbs and improved my physical fitness. I already followed Paleo before the Challenge but it was helpful to actually be able to go back and see what, how much and what combination of foods I was eating. I am a staunch advocate for the Paleo diet as I have lost 54lbs since January by following it and through CrossFit.

    I am really happy with these results!!

  11. WU × 1
    Group WU & MOB

    Lifestyle Challenge Benchmark Workout
    2000 m row
    9:28.1 (last time 9:37.3)

    7 minute AMRAP
    3 burpees, 3 wallballs, 6 burpees, 6 wallballs, 9, 12, etc.
    15 burpees, 10 wallballs (last time 15 burpees, 2 wallballs)

    A small amount of progress…but progress nonetheless. 🙂

    I re-did the challenge to clean up my diet. There are certain things that just seem to creep into the daily plan that just shouldn’t be there. Taking a few weeks to re-focus was really helpful.

    Congrats to those who are posting amazing results!

  12. Steph H

    Mob/wux1
    Group wu

    Pwr clean/hang clean/ clean
    1repx5
    65/75/80/80
    5×1 clean

    ‘The playground’ 5rounds-15 min cap
    20 unbroken dbles (60 singles)
    12 t2b (kick outs)
    12 Russian kbs (40lb)

    Time: 12.22

  13. Melanie

    Mobility
    WU x1, some skipping
    Group mob + wu

    10 minutes to find heavy clean – Power clean + hang + clean
    then at max weight, x5 sets

    75-85-95-105

    WOD: The playground
    5 rounds

    20 unbroken DU’s
    12 kickouts
    12 Russian KBS @ 45#

    9:11

  14. – Mob
    – WUx1 + 2 min skipping
    – Group mob + wu

    – Power clean + hang clean (did HPC first 3 sets because I read it wrong) + clean
    95-115-125-135

    Clean 5×1 at 135#

    WOD: 5 rounds…

    – 60 unbroken SU
    – 12 T2B
    – 12 russian swings @ 60#

    4 rds + 10 T2B at time cap 🙁 Toes to bar are slow for me at this point anyway and once I started getting no reps towards the end it was over… So close though!

  15. Krystal

    Mob + WUx1 + 2 mins skipping
    Group mob + WU

    Power clean, hang clean and clean
    40-50-55-60-65

    Clean: 5 sets of 1 @ 65#

    WOD: 5 rounds
    60 singles
    12 kick outs
    12 Russian KBS @ 40#

    Time: 7:53

    Great class! Thanks Kevin!

  16. Kimmy

    Power Clean + Hang Clean + Clean
    95-115-125-135
    Then 5×1 Clean with 135

    “The Playground”
    5 rounds
    20 Unbroken Double Unders (60 singles)
    12 Toes to Bar (kickouts)
    12 Russian Kettlebell Swings 60#
    15 min time cap

    Well at the end of 15 minutes I had 12 KBS left(which I finished anyway post time cap out if stubbornness). It was very humbling to not get through this one. My cardio is balls. I will visit the playground again…

  17. Frankie

    wux1
    2 min skipping
    group mob

    Power Clean + Hang Clean + Clean
    135-155-175-195 (failed on Hang Clean)
    Then 5×1 Clean with 175

    Playground scaled
    5 rounds of
    60 unbroken singles 60
    12 toes to bar
    12 Russian KBS 70 lb

    time 10:31
    PR of 4:29 and 17# on KBS
    did 17:48 last time

  18. Andrea

    Strength: 70-80-95-100 (Power clean+Hang clean+ Clean)

    WOD
    5rounds
    60 singles
    12 kick outs
    12 Russain KBS #53
    Time= 9:53

  19. Melissa H

    Mob
    WU x 1
    2 min skipping
    Group WU

    Strength: 55-75-85-95-100(f on clean)

    5 cleans @ 95#

    WOD
    5 rounds
    60 skips
    12 kick outs
    12 Russian KBS @ 53#

    Time: 10:05

  20. Maddy

    Mob
    WU x 1
    2 mins skipping
    Group WU

    Strength – Power clean / Hang clean / Clean
    20-25-30-35-40

    5 Cleans @ 40#

    WOD – The Playground
    5 rounds
    60 singles
    12 kick outs
    12 Russian KBS @ 20#

    Time : 11:19

    Good workout to start off with after being away for a few weeks 🙂

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