Speed Rope Order

3
Mar

Speed Rope Order

We’ll be putting an order through for speed ropes. They are pretty sweet. I touched the handle and it gave me 206 double unders. So if you want all the double unders you can handle, put your name on the order form on the warm-up board. Will be ordering Thursday at 12pm.

Deadlifts
3 x 5 sets @ 70%

15-12-9-6-3 reps
Power Cleans (135/95#/60%)
Burpee Over Bar

Tim - long time member - first time Open competitor (and crushed the C&J)

Tim – long time member – first time Open competitor (and crushed the C&J)

39 Responses

  1. Mobility
    WU x 1
    Row 100m (~20s rest between): 20.6 – 20.8 – 20.3 – 20.4 – 21.0
    Double unders: 50 – 40 – 10
    Group WU

    Deadlift x 3
    160-160-160-160-160

    WOD: 15-12-9-6-3
    – Power Clean @ 95#
    – Burpee Over Bar

    Time: 9:00

    Shoulder Press x 5
    45-65-75

  2. Laura

    Deadlift x 3 – 5 sets @ 105#

    WOD: 15-12-9-6-3
    – Power Clean @ 55#
    – Burpee Over Bar

    Time: 7:55

    Everything felt so heavy today… even my warmup lol. Fun class though, nice work everyone!

    Thanks Mario!

  3. Deadlift 5 sets @ 70%
    3x 110#

    Wod
    15-12-9-6-3
    Power cleans 65#
    Burpees over bar
    Time: 7:51

    I agree with Laura! Everything was heavy today! Love this picture Tim! Glad you are doing the open!

  4. Amy Hogan

    Mobility
    WU x 2
    Group WU

    Deadlift x 3
    140-140-140-140-140

    WOD: 15-12-9-6-3
    Power Clean @ 75#
    Burpee Over Bar

    Time: 9:39

  5. Kimmy

    Mobility then some extra mobility in place of Deadlifts. My back was feeling off and a little tight.

    WOD as Rx : 10:47

    Yup. Still don’t care for Burpees over bar.

  6. Strength:
    Deadlift x 3 kept it light
    85# for all sets

    WOD: 15-12-9-6-3
    Power Clean @ 85#
    Burpee Over Bar

    Time: 6:11

    I haven’t tested my clean 1RM in a long time. Rx would have been ok, next time. I believe I enjoy burpees over a bar more than regular burpees! Thanks Mario!

  7. Mobility
    WU x 2
    Group WU

    Deadlift x 3
    270-270-270-270-270

    WOD: 15-12-9-6-3
    – Power Clean @ 125#
    – Burpee Over Bar

    Time–>8:17

    Great work 6am peeps!

  8. Steph H

    Mob
    WU x2

    Group mob

    Deadlifts x3
    5 sets x 160#

    WOD: 13 min cap

    15-12-9-6-3
    Power clean (60#)
    Burpee over bar

    Time: 10.0

  9. Frankie

    WU x 2

    Group WU

    Deadlift x 3 @ 295#

    WOD Rx: 15-12-9-6-3
    – Power Clean @ 135#
    – Burpee Over Bar

    Time: 10:27
    cleans were very broken after 1st 15. Hopping over bar was painful, stupid sore knee!

  10. Ryan

    – Mob
    – WUx2
    – Group mob

    Deadlift x3
    135×5-185×3-225x3x5

    WOD
    15-12-9-6-3 (15-12-9 in 2 sets, 6-3 in 1, felt this worked pretty well)
    – Power clean @ 95#
    – Burpee over bar
    = 9:38

    Every time I do more than 85# in a WOD it reminds me that 2-3 months in I was physically incapable of cleaning that amount of weight and makes me feel really good 🙂

  11. Mob + WUx2
    Group WU

    Deadlift 5x3reps @305# (~70%)

    WOD Rx = 7:03 (split cleans into sets of 5-6)

    Volume – Wallballs
    Every 30 secs / 10 mins – 6 reps
    (120 reps/10 mins)

    Cashout: 100 DUs for time = 1:53 …. ugh

  12. Heather S

    Deadlifts x 3 (5 sets) @ 70% – 200#

    Wod @ 85#
    7:56

    First day using the new theortical 1rm for DL and they felt really, really good, so the 1rm doesn’t seem so theoretical anymore. I’m pretty happy about that because I was a bit skeptical last week.

    Also note for next time: do this one rx’d!

  13. Tina W

    deadlift x3

    5 sets @ 70%

    125#

    WOD

    15-12-9-6-3

    power clean (95) 60%….55#
    burpee over bar

    12:04

    thanks everyone for the great encouragement !!!!

  14. mobility
    wux1
    group wu
    strength – deadlift x3
    5 set @ 85

    WOD
    15-12-9-6-3
    power clean (35#)
    burpees over bar

    time 8:52
    cash out – figure 4 stretch

  15. Cara

    1st oly class 🙂

    power clean + front sqaut + push jerk x3
    55-75-85-95#
    (after 75# I left out the push jerk because of my shoulder)

    hang high pull + hang snatch 1+1
    2 x 70%, 3 x 75%
    55-55#, 60-60-60#

    pause back squats @ 70%
    3 sec pause, 3×3 all @ 150# – thanks for sharing the bar Keith…and sorry for the mistake on your 2nd set haha

    very fun first class, thanks Amanda!!

  16. Deadlifts x3 -5 sets @125#

    WOD
    15-12-9-6-3
    Power clean @55#
    Burpee over bar

    Time: 8:41

    Super fun!
    After those miserable OHS yesterday, it was nice to do Deadlifts. They’re my favourite

  17. Kevin

    Did in the Open gym next day.

    15-12-9-6-3
    P. Clean 135#
    Burpee over Bar
    5:53

    Tried to pace at 3.3s/rep. Turned out to be 3.9. Hurt!

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