Turkish Getups
Build up to WOD weight for jerks.
AMRAP in 8 minutes
6 Russian Kettlebell Swings (70/53#)
4 Jerks (145/100# or 70%)
Compare to July 22/15
I had the pleasure of attending a CrossFit Business Summit this weekend in Sault Ste. Marie. It was great to be surrounded by so many motivated CrossFit owners. I came away with a lot of new, innovative ideas that I can’t wait to implement. One idea – bring your parents night! Let’s get them in the gym and help them learn functional movements that they can use in their every day life, like picking up things off the floor.
Oh! And less than a week until the Hopper!! Who’s excited?!
WU mob 400m run
GWU
Turkish get ups 35#
AMRAP 8min
6 Russian KBS 40# scaled
4 Jerks 145#
Total 7 rounds, 10RKB, 2 jerks
Cash out 800 m run thanks Jackie and Kelly.
Thanks for the push this morning Shane did not think I had that jerk weight in me. Will go heavier on KBS next time.
Wrong number RKBS was @ 50#
Turkish Getups to 25#
Build up to WOD weight for jerks
AMRAP in 8 minutes
6 Russian Kettlebell Swings (53#)
4 Jerks ( 70% = 75#)
9R + 6 KBS
PR from last year’s 8R + 3 jerks at 45/70# 🙂
Thanks Shane!
Awesome job Laura this morning and I am so glad to see you are starting to run again. Good work! 🙂
Nice PR Laura!
Mobility
WU x 1 + 400m run
Group WU
Turkish [email protected] 20#
Build up to WOD weight for jerks.
55-65-75#
AMRAP in 8 minutes
6 Russian Kettlebell Swings @53#
4 Jerks @65#
Total: 13 rounds + 4 KBS
800m run
Thanks Shane. Good job everyone!
Warm up & mob x1 plus 500m row
Group mob
Turkish get ups (#35,#25)
Buikd up to Wod weight for jerks
95-115-125
Amrap 8 mins
6 KBS #70
4 Jerks #145/100 or 70% (#125)
Total 8 rounds
Cashout: Suntanner stretch 1 min
400 m run.
Thanks for the class Shane. See everyone Wednesday morning.
WOD with 53# KB / 85# Jerks
12 Rounds +7 Reps
Scaled the weights back today, wasn’t sure how my knee/foot/ankle would do with the workout after my klutzy trail run on the weekend.
For future me, previous PR was:
WOD with 70# KB / 100# Jerks
9+1KBS
20lbs Turkish get up
60 lbs kB with 95 bar
8 rounds 🙂
40# Turkish getups
8min amrap
70# KBS (6)
115# push jerk (4)
11+1 rounds
Turkish get up to 30#
Push jerks x 4
35-55-65-70 (70% would have been 75# but 70# already felt heavy)
Wod @ 70# (53# for kb)
13 rds
Last summer got 12 rnds + a few kb
Last time got 10rds + 6 kb @75%
The time before that got 12 rnds @70# jerks
Wod with 125# Jerks
10R + 6 Russian KBS
Was going to go for 135# but glad I didnt. Landing the Jerk with too much arch.
Turkish Getups to 30#
Russian Jerk
AMRAP in 8 minutes
6 Russian Kettlebell Swings (53#)
4 Jerks 75#
Did 3 rounds, collarbone slid out of place. Did 9rds 4 RKBS with KB 20# (1-arm) and dumb bell jerk #25.
Thanks for the coaching and the super quick substitutions, Blake!!!
Warmup (light and slow)
Turkish get ups. Felt awkward and scary. Sandbagged it. 😳
WOD with 50lbs KB & 85lbs jerk
9 rounds
My body is a mess from Sunday. Ouff
Mine too!! There are muscles hurting that I didn’t know existed
Turkish getups
20 – 30 – 35 – 40 (PR 5#)
Jerk WU to 95#
AMRAP 8 min
6 Russian KBS 50#
4 Jerks 95#
Score: 11 rounds 2 KBS
2015 Score @ same weights: 9 rounds 6 KBS
Almost 2 full rounds PR! I was worried going in that I wouldn’t even hit 9 rounds!
WU + MOB + 400 M run
Group WU
Turkish Getup
10, 15, 15
Jerks – Build to WOD Weight (70%)
40, 45, 50, 55 x 3
AMRAP 8 min
6 Russian KBS @ 53#
4 Jerks @ 55#
9 R, 3KBS (PR)
Last time 7 R, 2 Jerks with a 40# KB (need to retest my jerk… its been a while and I could have added at least 5#).
Fun class Shane. A little of this, and a little of that. ☺
Nice job Jackie
Wow Jackie, another big 6 a.m. PR today.
Turkish Getups
15-20-25-30#
Build up to WOD weight for jerks.
AMRAP in 8 minutes
6 Russian Kettlebell Swings (45#)
4 Jerks (60#)
10 rounds 6 Russian KBS
*Really happy with this, did it last year with 9 rounds even.
Thanks for the class Mario!
Turkish getups
20-30-40#
40# was with a dumbbell
WOD Rx:
13 rounds
PR of exactly 5 rounds…and I owe it all the oly lifting for improving my efficiency – thanks for that over the last year Kevin!
Thank for the 5pm class Mario
Cashout 800m sandbag run
Nice score!!!!
That is a crazy PR Cara.
Great PR!
45# Turkish getups, tried the #70 and did a couple reps ( has done an #88 before as an initiation).
Warm up to WOD weight 95-115-135.
Decided on the 115 .
8min amrap
70# KBS (6)
115# push jerk (4)
10 rounds
Turkish getups
15# x 3 per side
First time doing these. They’re pretty fun!
WOD:
Amrap 8 min
6rkbs (35#)
4 jerks @ 70%(50#)
9 rounds
PR because I pushed myself harder than I typically do each class so hooray for that! 😆
Turkish Getups
Build up to WOD weight for jerks.
AMRAP in 8 minutes
6 Russian Kettlebell Swings 50lb
4 Jerks 70%, 75lb
7 rounds+ 6 KBS
mob wux1 + 400 m row
group mob wu
turkish get up
25#
push jerk
65# 85#
AMRAP in 8 min
6 Russian KBS 45#
4 jerk 85 #
12 round
WOD with 70# Kbs & 105# Jerks
8 rounds and 6 kbs (1 rep less than last time)
Thanks for coaching, Chantal.
Turkish Get Ups: 20-25-30
Push Jerks: 55-65-75-85
8 Min AMRAP
6 KBS @ 45#
4 Push Jerks @ 75#
8 Rounds + 6kB + 3 PJ
Just couldn’t eek out that last PJ to complete the round….failed it twice. No PR today by a long shot. Last time used 35# KB & 85# PJ and did 9+ rounds. I just wasn’t feeling it today. The humidity killed me and it being Monday didn’t help either.
Last year did 9 rounds even, so those last two failed reps did me in 🙁
Turkish Getups
Build up to WOD weight for jerks.
AMRAP in 8 minutes
6 Russian Kettlebell Swings 30lb
4 Jerks 70%, 50#
Score: 8 rounds
11 rounds 25#kb and 35# bar.
I will definately bring my mom out if you do a patents night. She needs a break from tony little vhs tapes 🙂
Turkish get ups
20-25-30-35
WOD
Rx’d
=11 + 6 russian kb
Super happy with my score, thanks for pointing out about my form before the WOD Cara 🙂
Great class Chantal 😉
mob wux1 + 400 m run
group mob wu
turkish get up
60# successfull 70# only in right side
push jerk
to 115#
AMRAP in 8 min
6 Russian KBS 70#
4 jerk 115 #
11 rounds + 1 RKBS
PR of 11 reps
Had 10 Round even on July 22, 2015
Turkish Getups
#35-40-45(2)
Build up to WOD weight for jerks.
AMRAP in 8 minutes
6 Russian Kettlebell Swings (50#)
4 Jerks (95#)
12Rds
Russian Jerk
6 Russian KBS – 35#
4 push press- 55#
10 rounds and 6 KBS
WU mob 400m run
GWU
Turkish get ups 35#
AMRAP 8min
6 Russian KBS 30# scaled
4 Jerks 50#
Total 11 rounds,