Detox

27
Dec

Detox

Classes today:
8:30am
11am Open Gym
12pm
5pm
6pm

Thrusters x5
Build up to moderate weight (60-70%)

AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Compare to Dec.27/16

Great day to get in and start sweating again (different than meat sweats). Detox is another annual tradition. It’s a long grind through 20 minutes of cardio goodness, so pace accordingly.

Some BIG classes on Saturday

31 Responses

  1. Heather Beck

    Open Gym

    EMOM 20 mins
    Even Burpees X 10
    Odd KBS X15 40#

    Harder than I expected – ended up switching to Russian Swings from round 7-17 then back to American for the last round
    Did 5 burpees round 8, then 8 for rounds 10-16 then 12 on last round

    Did 11 extra burpees afterward to complete 100

  2. Del

    Thrusters x5
    Build up to moderate weight (60-70%)
    45-65-95-105-115
    AMRAP in 20min
    5 Power Clean (95#)
    10 Thrusters (95#)
    15 Bar Hops (over and back is one)
    9 Rounds + 3 Thrusters was 7 + 7 Thrusters last year

    Nice to be back after 8 days of being sick but took it easy today, sort of 🙂

    Thanks Mario!

  3. Janet O'Blenis

    Thrusters x5
    Build up to moderate weight (60-70%)
    Built up to 65#

    AMRAP in 20min
    5 Power Clean (55#)
    10 Thrusters (55#)
    15 Bar Hops (over and back is one)
    7 rounds and 3 cleans …… 6 rounds even last year

  4. Mario R

    Thrusters x5
    Build up to moderate weight (60-70%)
    45-65-95-115
    AMRAP in 20min
    5 Power Clean (95#)
    10 Thrusters (95#)
    15 Bar Hops (over and back is one)

    WOD RX : 9 Rounds + 1 Thruster

    I was 7 rounds + 13 Bar hops @75# last year so pretty happy with that.

  5. Mike Moody

    Some open gym bench press work with 10 wall balls between sets at the 15′ mark ( over the black lettering )
    155×5
    185×5
    205×5
    225×3
    245×4
    270×2

    Then detox WOD at noon
    Thruster practice
    With 95 then 115

    Last year RX
    7 rounds plus 2 cleans

    This year 7 rounds plus 3 complete bar hops

    Thought I had 8 rounds in me it turns out I was very wrong…..RX

    At least I improved after a year by 16 reps

  6. Gabriel

    WUx1

    Thrusters x5
    Build up to moderate weight (60-70%)
    45-65-75-85-95
    30#-30# DB

    AMRAP in 20min (Mod with DB’s)
    5 Power Clean (30#)
    10 Thrusters (30#)
    15 Bar Hops (over and back is one)
    11 Rounds + 1 PC

    Great work morning peeps!

    Thanks Mario!

  7. Kevin

    Thrusters x5
    75-95-115-135

    WOD Rx’d
    10+8 thrusters

    Somehow, that’s a PR. I’m not sure how that’s possible. But I’ll take it. Thanks for the pacing Remi.

  8. Matt R

    Thrusters x5
    75-95-115-135

    Wod RX
    13+ 4PC

    Hard out of the gate. Maintained throughout, then slowed at the end. Maybe could have paced a bit, but not when I’ve got two monsters (Cara & Kevin) behind me. Happy with the result!

  9. Rémi B

    Thrusters x5
    Build up to moderate weight (60-70%)
    95-125-135-145

    AMRAP in 20min
    5 Power Clean (95/65#)
    10 Thrusters (95/65#)
    15 Bar Hops (over and back is one)

    10 rounds 5 thrusters Rx’d

    Thanks coach Steph! I could have puked if I pushed just a little more but wasn’t sure that that’s what they meant by detox… I opted to hold it in ; }

  10. Samantha C

    Thrusters x5
    Build up to moderate weight (60-70%)
    35- 40- 45- 50

    AMRAP in 20min
    5 Power Clean (35#)
    10 Thrusters (35#)
    15 Bar Hops (over and back is one)

    6 Rounds + 5 Thrusters

    First time doing this WOD. Switched to jumping over stick after first round, less impact and was able to go a bit quicker.

  11. Lindsay Sherwood

    Build up to 60-70% thrusters x 5
    Went up to 65#

    WOD- AMRAP in 20 mins:
    5 Power Cleans (35#)
    10 Thrusters (35#)
    15 bar hops (2 count)

    Total: 5 rounds + 1 bar hop

    Jumping over things really freaks me out so I’m surprised I got that far haha Thanks Steph 🙂

  12. Mario A.

    Crossfit.com 2017.12.23

    “The Other Total”

    Clean 1RM 205-215-220(x)-205
    Bench 1RM 185-195-205-210-215(x)
    OHS 1RM 115-125-135-140-145-150(x)
    Total = 570#

  13. Frank

    wux1
    Thrusters x5
    95-115-135-135

    WOD scaled
    AMRAP in 20min
    5 Power Clean (85#)
    10 Thrusters (85#)
    15 Bar Hops (over and back is one)

    score 8 rounds+ 7 Thrusters

    did 7 rounds at 95# back in 2013

  14. Marcel

    Thrusters x 5

    65-85-105-115

    AMRAP in 20min
    5 Power Clean (75#)
    10 Thrusters (75#)
    15 Bar Hops (over and back is one) – scaled to step overs – no jumping

    9 rounds + 5 cleans

  15. Heidi

    Thrusters x 5
    55-65-70-75

    WOD: 20 Min AMRAP
    5 Power Cleans @ 65#
    10 Thrusters @ 65#
    15 Bar Hops (over & back = 1)
    6 Rounds + 5 PC + 10 Thrusters

    I don’t now why I keep under estimating this WOD. Every year I look at it and think, that doesn’t look so bad, I check the comments from the previous year and for whatever reason I think that “this year, it will be better!” What’s wrong with me??. It only took me an hour to recover. Post-WOD I thought my brain was going to bust. Still fun though. Until we meet again next year Detox.

    Compare to:
    2016 @ 55# = 7 Rounds + 8 Bar Hops
    2013 @ 65# = 7 Rounds + 2 PC

  16. Aubrey

    Thrusters x 5

    55-65-75-85-95
    Detox totally cleaned up….
    AMRAP in 20min
    5 Power Clean (65#)
    10 Thrusters (65#)
    15 Bar Hops (over and back is one) not a fan of the hops lol…more mind than anything…

    7 rounds + 7 reps
    Thanks Steph!

  17. Elba

    Thrusters x 5
    85-90-95

    WOD Rx
    8 + 3PC

    Wow I felt everything I ate and drink in the last couple days!! :S!!

    Hopefully tomorrow is a better day 🙂

  18. Remi F

    Thrusters x5
    Build up to moderate weight (60-70%)
    45-65-85-95#

    WOD @ 65#
    7 rounds + 6 thrusters

    I should have pushed a bit more, but I felt detoxed at the end!

  19. Melanie

    Thrusters x5
    Build up to moderate weight (60-70%)
    35-45-55-65

    AMRAP in 20min
    5 Power Clean (55#)
    10 Thrusters (55#)
    15 Bar Hops (over and back is one)
    7 rounds and 5 Cleans
    Last time I could find that I did this was in 2013.. I managed the same reps with only 40#.. I was feeling ambitious going into this, that quickly went down the drain!!
    .. I want to try this again some time ‘not’ after a binge holiday! 🤣
    I have been at this gym 4 years!! Wow

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