Cleaning Day

2
Dec

Cleaning Day

We have a Zone meeting (part 2 of the lifestyle challenge) on Sunday, Dec.7 at 7pm. All are welcome to attend.

Cleans – build up to a heavy double

50 Wall Balls
30 Power Cleans (155/105#/60%)
15 Muscle-ups (30 Pullups/Rows + 30 Dips)

*20 min cap
**Scaled clean weight is % of max lift ever

Wendy and Gerry - a cute CrossFit couple

Wendy and Gerry – a cute CrossFit couple

43 Responses

  1. Trent

    Cleans x2 (Thanks for the lifting reminders Mario)
    135-155-175-185-195-200

    Wod Rx

    Time 16:21

    Wall balls = 2.41 min (sets of 10)
    Cleans = 6:07 mins (1’s)
    Mus =7:33 mins (1’s)

    Happy to finish considering I had two failed attempts at MUs before the wod started.

    Great Job everyone and thanks for cheers and high fives.

  2. Clean HD
    85 105 115 125 135 145 155×1 (failed the 2nd)

    WOD Rx
    16:42

    Haven’t done muscle-ups consistently in a long time so they were slow, happy to finish πŸ™‚ Thanks Mario.

  3. Alaina

    Cleans
    2 x 35, 55, 65, 75, 85, 95, 105 (1), 105(f)
    WOD:
    50 wall balls @ #10 at 10 feet
    30 Power Cleans @ #65
    30 ring rows plus 30 paralette dips
    Time: 9:58
    Great class!! Thanks Mario πŸ™‚

  4. Love today’s picture!!

    Handstand practice. Got 2 in a row πŸ™‚
    Cleans – build up to a heavy double
    55-65-75-85-95-100×1-100×2
    I power cleaned my second lift on 100#

    50 Wall Balls 14#, 10′ (sometimes)
    30 Power Cleans (155/105#/60%) 65#
    15 Muscle-ups (30 Rows + 30 para dips)
    Time: 10:31
    Wall balls… You’ll be the death of me

    Happy to have Mom back in for this class πŸ™‚

  5. Kevin

    Cleans x2
    135-185-225-245×1

    WOD Rx’d
    8:45

    WB – unbroken (1:28)
    PC – single (4:57)
    MU – aimed for 1 every 15 sec

    Really liked this one!

    Great job nooners!

  6. Melanie

    Mobility+ WUx2
    Group mobility

    Build up to a heavy clean x 2
    85-100-115-125×1 – failed 2nd attempt (5#PR)

    WOD
    50 Wallballs @ 12#/10′ – alot of no reps
    30 power cleans @ 75#
    30 ring rows+ 30 parallette dips

    10:43

  7. Mob + WUx2

    Deadlift WU
    10×135# – 5×225# – 5×275#

    Deadlift 4-4-4-4-4-4-3-3
    (lift every 3-4 mins, as needed)
    320-330-340-350-360-370-380-390xNOPE!

    Muscle-Ups – 3x7reps, rest 3 mins btw
    – 1:25 (1-2-2-2 reps)
    – 5:57 (1:32, 3-2-2 reps)
    – 10:35 (1:38. 3-3-1 reps)

    C2B Pullups – 40 reps for time
    = 3:33 (12-9-7-6-6 reps)

    LISS – Row 20 mins = 4373m
    – pace ~2:17/500m
    – damper 5, ~24 SPM

  8. Mobility

    WUx1

    Cleans x2
    35-85-95-105-115-120

    WOD:
    50 Wallballs @ 14# 10′
    30 Power Cleans @ 85#
    30 Pullups
    30 Ring Dips (Yuke so much time was lost during my dips)

    Time: 15:50

    Great Job Nooners! Thanks for cheering me on at the end!

  9. Heather Colleen

    WUx2

    Cleans x2
    65-75-85-95-90-95(f)

    WOD:

    50 Wallballs 10# 10β€²
    30 Power Cleans @ 65#
    30 RR 30 PD

    Time–> 9:41

    I took it way too easy on myself this morning. Tomorrow is a rest day, and I’ll be going full-out again on Thursday.

  10. Steph H

    Mob/WU x2

    Group mob

    Cleans x2
    55/ 65/ 75/ 75/ 85

    WOD:
    50 wall balls (#6)
    30 power cleans (#55)
    30 ring rows/30 para dips

    Time: 9.37

  11. Hannah

    M+WUx2

    Squat Cleans: Build up to a heavy 2RM
    65-75-85-got 1 at 95lb (PR) but power cleaned then squatted the other rep (also PR)

    WOD: 20 min cap
    50 wall balls 9lb to 10′
    30 power cleans 55lb
    30 ringrows + 30 paralettes

    Time: 10:36

  12. Cleans – built up to 90# (getting closer to my pre-pregnancy max)

    WOD
    50 wall balls 6#
    30 power cleans 60#
    15 MU — 30 ring rows 30 dips

    Time: 9:20
    Need to start throwing wall balls and dips into my warm ups or post WOD

    Good job 6am crew!! Thanks Mario!

  13. Patrick Arseneau

    Cleans 2x

    135-155-175-185×1

    WOD
    50 wall balls
    30 power cleans 135lbs
    3 Muscle Ups
    24 pull ups
    24 paralette dips

    Over stretched my left shoulder on the 3rd muscle up (not hurt) and didn’t want to risk hurting it. So I switched to pullups and dips

  14. mob wux1
    group wu
    clean ( scale power clean)
    95×2 115×2 125×2 135×2 145×2 150×2
    50 wall ball ( 16# staying light)
    30 power clean 95#
    15 muscle up(30 ring row +30 dip)

    time 11:53

  15. Amanda

    Cleans x2
    55-75-95-105-115-125-135(1)-135(1)

    WOD with 85#, muscle-ups scaled to 30 pullups/30 dips.

    Time: I don’t know…somewhere around 18:30. My dips – I lost count at one point and I couldn’t remember if I was on my 10th or 20th. That’s how slow they were.

  16. Andrea

    Build to heavy clean x2 (squat)
    55-75-85-95-105

    WOD:
    50 wall ball #12
    30 power cleans #75
    30 ring rows/30 assisted ring dips

    Time 10:36

  17. Heidi

    Squat Cleans x 2
    35-55-65

    Then switched to Power Cleans…..lower back is off
    75-5-85-85-90

    WOD:

    50 WB 10# @ 10′
    30 Power Cleans @ 55#
    30 Pull ups (no bands….mostly 1 at a time)
    30 Paralette Dips
    Time = 13:58

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