Oly Class

5
Nov

Oly Class

Did you know we have a class dedicated to the Olympic lifts? The snatch and C&J are the staples, but we also work on accessory lifts to help with parts of each movement. If you would like it added to your membership (which is free by the way), you just need a couple minimum requirements – be able to full snatch 45/65# and be able to clean and jerk 65/95# (women/men weights).Β 

If you would like it to be added to your membership so you can start reserving those classes or have any questions, just send Kevin an email.Β 

Good Mornings x5
Keep weight ‘light’ for 5 sets.
Rest 2 minutes between sets.

Practice HPC for 10Β minutes, building up to WOD weight.

EMOTM for 5 minutes
6 Hang Power Cleans (155/110#/65%)
Max Burpee Box Jumps (24/20″) in remaining time

Cashout – Accumulate 5 minutes in a plank

This is the kind of FUN we have on Saturdays!

This is the kind of FUN we have on Saturdays!

101 Responses

  1. Good Mornings x5
    35-45-55-60-60

    Practice HPC for 10 minutes, building up to WOD weight.
    worked up to 85# that felt good.

    EMOTM for 5 minutes
    6 Hang Power Cleans @ 85#
    Max Burpee Box Jumps

    Burpee Box Jumps = 27

    Cashout – Accumulate 5 minutes in a plank (5 min plank unbroken)

    Great class Patrick! I wasn’t sure if I was going to clear a couple of the box jumps. This is quick no time to think/rest just keep moving and pick up the bar. I really enjoyed the WOD. Great work 6am’ers!

  2. Kelly B

    Mobility
    WU x 1 + 200m row
    Group Mobility

    Weighted Good Mornings x5
    35-55-55-65-65

    Practice HPC for 10 minutes, building up to WOD weight.
    55-60-65

    EMOTM for 5 minutes
    6 Hang Power Cleans @60#
    Max Burpee Box Jumps 20β€³ in remaining time
    9, 6, 6, 5, 7
    Score: 33

    Cashout – Accumulate 5 minutes in a plank (extremely broken)

    Wow is all I can say. Thanks Patrick, good job everyone!

  3. Chantal L.

    WU x 1 + 200m row

    Good Mornings x5
    All with empty 35# bar – my hammies are still semi mad at me and 35 felt just right.

    Practice HPC for 10 minutes, building up to WOD weight.
    I did 75, 85… my goal was 95 but 85 felt plenty heavy. Glad I stuck to that weight.

    EMOTM for 5 minutes
    6 Hang Power Cleans @ 85#
    Max Burpee Box Jumps

    Burpee Box Jumps = a sad sad 11. My mental game just wasn’t there. Tired legs gives you too much time to thing about jumping on that box. Ugh. My tip of the day: don’t think, just do.

    Cashout – accumulate 5 mins. in a plank. Did 10 sets of 30 seconds.

  4. Morgan

    Mob + WU x1 + 200m row

    Good Mornings 5 set of 5 (rest 2 min between sets)
    45-50-50-50-50#

    Hang Power Clean
    Build up to WOD weight
    45-65-85-95 #

    EMOTM for 5 min
    6 HPC 95#
    Max burpee box jumps (24′) for remainder of min : 33 total

    Cashout:
    5 min plank.

  5. Mob + WU x1 + 200m row

    Good Mornings 5 set of 5 (rest 2 min between sets)
    95-105-115-125-135

    Hang Power Clean
    Build up to WOD weight
    95-105-110-115

    EMOTM for 5 min
    6 HPC 115#
    Max burpee box jumps (24β€²) for remainder of min

    Total –> 31 burpee box jumps

    Cashout:
    5 min of accumulated plank (7:10)

    Great job 6:00 am peeps!

  6. Laura

    Mobility
    WU x 1 + 200m row
    Group Mobility

    Weighted Good Mornings x5
    35-45-45-45-45

    Practice HPC for 10 minutes, building up to WOD weight.
    35-55 (left wrist started to bother me so I stopped)

    EMOTM for 5 minutes
    6 KB Swings @35#
    Max Burpee Box Jumps 18β€³ (? black box) in remaining time
    6, 5, 6, 6, 6
    Score: 29

    Cashout – Accumulate 5 minutes in a plank (5 x 1 min)

    Thanks Patrick!

  7. Open Gym

    Decided to do Oct 24/14

    OHS X 5

    Did all sets at 50% = 80#
    *final four sets with foam rollers in front of knees and goal was to squat and not knock them down….that was fun

    WOD done @ 50% of OHS = 80#

    5 Rounds
    9 Deadlifts
    6 Hang Power Snatch
    3 OHS

    Time = 5:56

    Thanks for the class Kevin!!

  8. Steph L

    Mobility
    WUx1

    Open Gym

    Hang Power Clean WU 35-55-65-75

    WOD: 5 Rounds

    20 Wallballs @ 14# 10′
    10 Hang Power Clean @ 75#

    Time: 10:57

    Thanks for joining me Mel!!!

    Fun Class thanks Kevin!!

  9. Melanie

    Mobility
    WUx1

    Open Gym

    Good mornings x5
    15-35-40-45-50

    Warmed up with power cleans @ 55-75×5

    WOD: with Stephanie

    5 Rounds

    20 Wallballs @ 12#/9″
    10 HPC @ 75#

    12:39

    Thanks Stephanie for letting me join in on the ‘fun’!

  10. Good Mornings x5
    5 sets and rest 2 minutes between sets
    35, 40, 40, 45, 45

    Practice HPC for 10 minutes, building up to WOD weight
    40, 45, 50, 55

    EMOTM for 5 minutes
    6 Hang Power Cleans @55)
    Max Burpee Box Jumps 20β€³ in remaining time (step ups)
    Only 15 burpees πŸ™

    Cashout – Accumulate 5 minutes in a plank (beside Maria…just sayin’)
    1:30, 1:00, 1:00, 1:00 :30

    Fun and deceptive. Thanks for the class Patrick.

  11. Kevin

    I am wrecked from this week, but I couldn’t pass up today.

    Good AMs x5
    45-45-45-45-45

    HPC x3
    95-135-145-155

    WOD Rx’d
    8-7-7-7-10
    Total – 39!

    Cashout – 9 minutes and 11 seconds of pure joyful bliss to get a 5 minute plank

    Thanks for the back smash Amanda. And thanks for being my reluctant partner CAM.

  12. Ryan

    – Mob
    – WUx1
    – 200m row
    – 10x hang clean with a bar

    Good mornings x5
    45-65-75-85-95

    Hang power clean x6
    85-95-105

    WOD at 105# & 23″
    9-5-4-4-3 = 25 … Ughhhhhhhh you’d think I’d have learned by now not to underestimate a WOD because “it’s only 5 minutes” πŸ˜›

    Accumulate 5 minutes in a plank: 7 minutes (1min-1min-30s-30s-1m-35s-25s)

  13. Shane Hayes

    Mobility and Wu x 1 + 250m row
    Group mobility and Wu
    Strength weighted good mornings
    65/ 95/95/95/95/95
    Hang power cleans
    95/ 135/ 135/ 155, 6 reps each time
    Wod EMOTM for 5 min
    6 hpc @ 155#
    Max Burpee box jumps @ 24” Rest of min.
    10/6/5/5/7
    33 rx’d
    I paced a little more than I should have could have got a couple more burpees in. Good Wod for getting a puked feeling.
    Great class Patrick and great work 6 amer’s!

  14. Amanda

    Good mornings.. Just used a 35# bar, trying not to anger my sore hamstrings or my back

    WOD with 95#, got 21 burpee box jumps

    Got to pair up with the awesome Heather Steeves – thanks Heather!! Nice work on the wod!

    That was a fun wod & class.

  15. mob wux1 + 200 m row straight leg
    group wu mob
    weighted good morming 6 set 5 rep
    hang power clean
    95×6 95×6 115×6
    EMOTM for 5 min
    6 HPC 115#
    max burpees box jump ( 20 in)
    step on and off
    8-4-5-5-5 =27
    cash out plank
    4:43 min in 5:00 min

  16. Terri-Lynn

    Good mornings
    35-55-60-65-70

    WOD @ 75# 10 Burpees box Jumps
    I think I did too much that involved my grip/forearms this week and I went too heavy on the HPC. On the 4th set I didn’t get any burpees. I grip kept letting go on the 4, 5, 6 reps.

    Definitely room for improvement…

  17. Patrick Arseneau

    Good mornings 5×5
    45-65-85-85-85

    HPC build up to wod weight

    EMOTM for 5 minutes
    6 Hang Power Cleans (125lbs)
    Max Burpee Box Jumps (24β€³) in remaining time
    Score: 34

    Thanks Joey!! That was fun!!!

    1. Maria

      Holy burpees batman! You were very motivating this morning throughout the WOD, looks like you took your own advice and did not stop!

  18. Mobility

    WU x 1 + 200m row

    Group Mobility

    Weighted Good Mornings x5

    35-55-75-85

    Practice HPC for 10 minutes, building up to WOD weight. One arm KB

    30-40-45

    EMOTM for 5 minutes

    6 Hang Power Cleans @ 45#

    Max Burpee Box Jumps 24″ in remaining time = 25

    Cash out accumulate 5 minutes in a plank – it took me 6:25

    Awesome work on the plank again tonight Gerry.

  19. Frankie

    Wux1 250 row
    Group wu
    Good Mornings x5
    75-95-105-115

    Practice HPC for 10 minutes, building up to WOD weight
    95-115-135

    EMOTM for 5 minutes
    6 Hang Power Cleans @ 125# lowered weight to 115 for last 2 rounds as wrist was sore. I was playing around too much with a hook and closed grip and lost time.
    Max Burpee Box Jumps

    Burpee Box Jumps = 16

    Cashout – Accumulated 5 minutes in a plank In 7:50 minutes – fore arms and shoulders were burning throughout

  20. Mobility
    WU x 1
    Group mobility and WU

    Good mornings x 5
    35-45-55-60-65

    Practice HPC to warm up for WOD
    55-60-65

    WOD @ 65#
    21 burpee box jumps

    Happy with that. Fell (ish) in the second round and was worried I’d lose my box jump mojo, but just kept going.

    Cashout: accumulate 5 min plank (6:50)

    Fun class πŸ™‚

  21. Mob + wu + 200m row

    Good Mornings x5
    35-40-45-50-55#

    Practice HPC for 10 minutes, building up to WOD weight– 60#

    EMOTM for 5 minutes
    6 Hang Power Cleans @ 60#
    Max Burpee Box Jumps @ 18″

    Burpee Box Jumps = 16

    Cashout – Accumulate 5 minutes in a plank (9:00)

    800m run

  22. Amy Hogan

    Mobility
    Warm up x1

    Strength: Front squat
    85×5-100×5-110×3-120×2-130×2-140×1(5#Pr)

    WOD:
    -500 meter row
    -5 rounds of Cindy(5 pullups, 10 push ups, 15 squats)
    -50 burpees
    -50 double unders

    Time: 18:49

  23. Heather S

    WU B x 2 + 200m row

    Good AM 5×5
    45-55-60-65-70

    HPC practice
    65-75-85-95-100

    WOD @ 95 + 20″ box

    Total: 24 (7-5-5-3-4)

    5 minute plank – unbroken (that was harder than it should have been

  24. Baukje

    Weighted Good Mornings – 5 sets of 5
    35# – 35# – 40# – 40# – 40#

    Hang Power Cleans – Build up to WOD weight
    40# x 3 – 45# x 3 – 55# x3 – 60# x 3

    WOD: EMOTM for 5 min
    6 HPC (65% @ 60#)
    Max box jump burpees @ 20″

    Burpees: 27

    Cashout 5 min of plank

  25. CAM

    Weighted GM’s 5 sets of 5
    65 – 95 – 115 – 120 – 120

    HPC:
    135 – 145 – 155

    Wod Rx’d
    Burpees: 34

    Thanks for the tips on HPC’s and the push at the end Kevin! I hate/love you for it πŸ˜€

  26. Maria

    I couldn’t resist, I want 100 posts :). You know, one thing I hear from a lot of people is “Crossfit is WAY too competitive for me.”. If they would just read a few of these posts they’d see we don’t compete against one another, we celebrate one another. Big difference πŸ™‚

  27. Amy Hayes

    A little late posting oops πŸ™‚
    Mobility & WU

    Weighted good mornings @40#

    WOD @ 55#
    5-3-2-2-3
    Total 15
    Great class, I’m glad I was able to make it in.

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