Sign up on the whiteboard for the Paleo Challenge. Also, the registration sheet for the body comp tests is located on the office window.
3 rounds of:
AMRAP in 3 min
10 Deadlifts (BW)
10 Box Jumps (24/20″)
10 Kettlebell Swings (70/53#)
Rest 2 minutes
Compare to Jan.5/12
Great pic, Marie-Noelle!!
I agree! Awesome pic, Marie-No! 🙂
Thanks! I didn’t even know it was bring taken.. So sneaky eh!
Good job Marie! I remember that Wod… *shivers* My shoulders were brused and sore for a while lol.
WU x 2 (deadlifts instead of push ups)
Foam Rolling
3 Rounds
AMRAP 3 minutes
10 Deadlifts (120lbs)
10 Box Jumps (20″)
10 Kettlebell Swings (40lbs)
Rest 2 minutes
= 180 reps
Good job 6am crew 🙂
nice work!
Well done Miss Elba! That’s a lot of reps! 🙂
Foam Rollin
WOD
DL @ 85#
Posted before I could finish!
Total 145 reps
Kept light on the deadlifts and did first round of KBS with 35# and switched to 30#. Back started to get really tight, better to be safe and live to WOD another day 🙂
Good decision! 🙂
Forgot a round 175 reps.
Way to go Maria! Smart girl listening to your body 🙂
WU x 2
Strength: Pushpress x5
70-80-90-100-110
3 Rounds
AMRAP in 3 min
10 Deadlifts – 95 lbs
10 Box Jumps – 24″
10 KBS – 45 lbs
Rest 2 min
Total Reps – 167
Great work this morning, Rick. All of your movements were solid!
Thanks. Enjoyed your coaching.
Warmup
Foam roller on the quads
WOD (125lbs DL & 45lbs KBS)
187 reps
1 – 2 rounds + 7 BJ
2 – 1 round + 6 KBS
3 – 1 round + 4 KBS
Ouff…that was tough. Great job 6amers and great coaching, Amanda!
Crazy strong!
125# DL and 45# KBS??? That is awesome!
Yeah she rocked that 45# kb. It was awesome. 🙂
Forget about the DL and KBS….did you see her doing box jumps??? I think she tucks her bunny ears under her headband so you can’t see them. ‘Cause there’s no way those box jumps are human. 😀
J/K Gillyon. That’s my way of saying… “You did AWESOME” (as always!)
Haha too sweet and funny Lora! You will kill this WOD. I know it!
Cra-zyyyyy!!!! Awesome work!!!
WU x 2
Skipping
150 singles in 1:18
50 Doubles in 1:16
Foam roll lower back
WOD:
DL @ 185 (BW)
Box Jumps @ 24″
KBS @ 53
172 Reps
Didn’t want to go for RX on KBSdue to lower back pain.
Advice for the future: Lower back pain = NO KBS at all.
I went to see my chiropractor and he said it was nothing major and I would be fine to work out. He is a crossfitter as well so he has a good idea of what working out is for me. My back feels much better now than it did prior.
Chantal….your score last time was for 4 rounds!
Check out your post from January 5th 2012. You did it!!
Yes!! I know! I HAD to look it up in my book when I came home. This made for a much better day! 🙂
You have kept you New Years resolution from 2012 too!
I saw that too!! It’s awesome that she kept it!
Wu x 2
Strength Power Cleans x5
120-130 – ran out of time will redue next time but Clean Squats instead.
WOD @ 160#
137 Reps
WU
used blue band for pul ups – thanks Amanda, I thought the different colors were just for style
push Jerk
95-105-115-125-135
I think I am catching on to this lift, only cost me a bloody nose from Lora
WOD
DL 165
20″ box
50# bell
116 reps
LOL!!! Sorry to hear about your bloody nose Denis?!!
Everybody knows that bloody nose would have killed an ordinary man….right, Denis?
I’m very happy with the progress you’re making…you rocked those push jerks this morning! Keep it up…..or else. HA!
mobility
wu x 2
strength – Front squats x 5
45, 50, 55 (legs are so sore from yesterday)
WOD : 3 rounds
10 Dead lifts (85#)
10 Box jumps (12′ &10 plates 1 rd drop plates)
10 KBS (25# 1 rd drop 20#)
Total = 135 reps 44,45,46(last time did 251 reps 65, 63, 60, 63 with 4 rounds legs where probably in better shape than this morning)
cash out – back stretch
mobility
wu x 2 (DL instead of push ups)
strength – Back squats x 5
95, 135, 155, 155
WOD : 3 rounds
10 Dead lifts (175#)
10 Box jumps ( 20″)
10 KBS (53#)
Total = 184 reps 63, 60, 61(last time 243 reps 64, 54, 61, 64 with 170# on DL)
Mobility
Wu x 2 dl instead of pushups
Strength deadlift
225/ 315 /315 x 5
Wod
10 DL @ 185 less than 60% but above my body weight
10 box jumps at 24”
10 KBS 70lbs
160 reps, KBS got quite heavy but felt good.
Big DLs Shane!! Not many people will do more than BW on this one….
Thanks Lora, I actually could have gone a little heavier on them, the kb’s were quite tough by the end of it and as always box jumps were slow.. On a side note though, Between yesterdays heavy squats and today my legs are pretty stiff..tomorrow could be interesting..lol
Mob
WU x 2 – DL instead of pushups
WOD @ 135# DL, 20 inch box and 35 KBS –
Total: 122 reps
Nooner class
WU x2 (sub pushups for DL)
WOD @70#DL, Black box, and 35 KBS
Total: 212 reps
This was one of those times where I question my weight because I managed to get a heck of alot of reps…I’ll consider today a good workout for my cardio and go heavier next time.
Today was also one of those days where I felt I could tackle any WOD and be hugely successful! (I planned on taking today off but changed my mind)
Got to love a day like that! 🙂
Nice work Leslie!
Lower weight = greater intensity
I’m sure you were gasping for air at the end of it like everyone else….right?
Wu x 2 DL instead of Push up
Overhead squat x 5
45-65-85-105-110
WoD 3rndd AMRAP 3mins/ 2 min rest
10 Deadlifts 185#
10 box jump 24″
10 KBS 53#
120 reps
Mobility
WU x 2 (deadlifts instead of pushups)
Strength: OHS x 5
15-15-20-20-25 (10# PR and still felt good at 25)
WOD
3 rounds:
AMRAP 3 min
10 Deadlifts @ 55#
10 Box Jumps (12″)
10 KBS @ 20#
Rest 2 min
Score: 166
mobility WUx1
EMOTM OverHead Squats
5 mins 3 reps #85
5 mins 1 rep every 30 secs #115
5 mins 3 reps #85
WOD 3 Rounds
AMRAP 3 mins
10 Deadlifts #200
10 Box Jumps 24″
10 KBS #70
Rest 2 mins
177 Reps RX
Great job tonight everyone those 2 mins of rest were heavenly.
Oh god, I loved every second of the 2 min rests. 🙂
Great work tonight, Lance! Super heavy weights!
Skipped strength, worked on HSPU.
WOD with 120# and 40# kb
160 reps.
nice score with that weight!
OH.. just worked on HSPU? cmon.. you were doing Rx HSPU I believe???? yes??? nice work.. love how excited you looked when you realized you could do them!! 🙂
WHOOHOO
Rx HSPU!? Way to go!!! I cant wait to see them 🙂
Haha! Yes I’m still smiling about it!!
@Home (12h):
WUx1
EMOTM 5 mins – HSPU = 15 (4-3-3-3-2)
EMOTM 5 mins – Pull-Ups, strict +20# = 15 (3-3-3-3-3)
EMOTM 5 mins – Sit-Ups = 100 (20-20-20-20-20) 100 situps in 4:38… not bad
@CFM (6h45):
Mob. + WUx2
EMOTM 5 mins – Ring Dips, strict +20# = 15 (3-3-3-3-3)
EMOTM 5 mins – Push-Ups, clapping +20# = 25 (5-5-5-5-5)
WOD 3 rounds:
– AMRAP 3 mins
– 10 Deadlift @ BW (195#)
– 10 Box Jumps 24″
– 10 Lunges (subbed instead of 70# KBS)
Score = 63 + 50 +61 = 174 reps
Great work 6h45! Tough workout, thanks Kevin for the sub, KBs in there would most likely have killed me.
practice DU’s
3 rounds of:
AMRAP in 3 min
10 Deadlifts 95#
10 Box Jumps 20″
10 Kettlebell Swings 30#
Rest 2 minutes
Reps: 170
First wod with 20″ box! woot woot!! I think I could have always done it but was nervous..fear is gone now!
Great work Sarah.
YAY!!! Congrats on getting to the 20″ box! Big milestone 🙂 Great work tonight.
Strength
Shoulder Press 95-105-115-125-135 (3)
3 rounds of:
AMRAP in 3 min
10 Deadlifts 200#
10 Box Jumps 24″
10 Kettlebell Swings 70#
Rest 2 minutes
Reps: 170
Thanks for the pointers Lora, I did get em higher the next set, the KBS that is 🙂
Nice job Chris.
Nice job on this one Chris.. heavy deads and KBS! awesome effort
Great score Chris! I know its hard to “see” where that damn KB is sometimes! Especially when its that [email protected]#$^’ing heavy. You did awesome 🙂
WU x 2 (deadlifts instead of push ups)
Arrived late skipped strength
3 Rounds
AMRAP 3 minutes
10 Deadlifts (175 lbs)
10 Box Jumps (24″)
10 Kettlebell Swings (53 lbs)
Rest 2 minutes
= 144 reps
Tough WOD great work everyone.
Mob, Wu x’s 2
Wod: 182 reps
(3 rounds of three mins of 65lb DL, 20 in box step ups, 25lb KBS)
Back to work tomorrow…I will miss my crossfit buddies. Have a good week-end everyone.
Nice work tonight Laura. Awesome score 🙂
mobility
wu x 2
push press 5RM to 80#
WOD with 105# and step up box jump and 40# kbs
169 reps
in jan 2012 got 243 reps with 4 rounds, 90#, reg box jumps and 35# kbs… hard to compare
quite tough on lower back
Hard to compare, yes – but we’ll call it a PR 🙂
Nice increases in your DL and KB weights. Way to go Natacha! Great progress, for sure.
Wux2
Push Jerk x5
135 155 165 175 180×4
WOD @ 175 DL 70# KBS
202
WOW great job Darrell! Lot’s of reps!
nice job Darrell.. you killed it
WOW! Crazy score! Well done 🙂
mob
2xWU
strength press x 5
95-105-115-125-130-135 these felt great today, thanks for sharing the bar Chris and Jeremy.. it was fun.
Wod
10 deads @ 135 finally got my body weight down to something manageable so the deads felt really great on this one.. lol..
10 20″ box jumps
10 KBS @ 53
liked this WOD but knees did not.. went light and low and still got a great workout..
2 rounds 7 deads
2 rounds 1 box jump
2 rounds 2 box jump
total 210
Wicked score Jeff! Sorry the knees weren’t enjoying this WOD as much as the rest of your 135# body 😉
Your shoulder press form was solid!
Good job jeff
WU x 2 (dead lifts instead of push ups)
Strength: Back squats (x5)
95(10)-155-175-185-195-205 (really had to work for the last 2…LOL)
*need to keep driving knees out!*
WOD as Rx
3 rounds
AMRAP 3 min of
10 BW DL @ 165#
10 box jumps @ 20″ (jump up, step down)
10 KBS @ 53#
Rest 2 min
Score = 174 reps (60+57+57)
Looked at last year and in the first 3 rounds (we did 4 last year) I had 184 reps but with 160#DL and regular box jumps (jumping off the box, not stepping down). Really hard to compare. I’ll call it even….?? LOL 🙂
Great work 6:45 crew! Everyone worked their butts off!
KBS envy!
Nice work on this one Lora.. the step down off the box was slower for sure but necessary to help you heal.. you still killed it even with the extra time it took. 🙂
Great job Lauura
Mobility
WU x 2 (DL instead of push ups)
Strength front squat 5x 35-40-45-50
WOD
3 rounds
AMRAP in 3 min
10 deadlifts 45#
10 box jumps 12″
10 KBS 20#
2 min rest
1 – 1 round 1 KBS
2 – 1 round 3 KBS
3 – 1 round 9 KBS
total 103
Box jumps are very slow. I need to work on them.
Well this was huge for me! The score doesn’t say much but just the leap in weights! This wod was the cert first one I did 1 year ago! My weights were 20# KBS and 65# for Dl. Yes it was a tad light but with the4 rounds it was very cardio and I did 268 reps
Tonight my score was lower .. Much lower 165 but if id this one rx’ed with a 24″ box and DL @ my body weight. If those KBS were not do friggin’ heavy and didnt buggy back though. I had my ego on and wanted to finish with the 53# KBS. Should have been smarter like Maria and dropped to th 40# which was close by… Still astonished as to the improvement from 1 full year of hard work in the gym and strict clean eating.
Awesome, Marie!!
Good you doing it RX
Mobility
WU x 2 dead lift 135# instead of push ups
Strength Shoulder press
65,75,85,95,105 x5
WOD
3rounds
AMRAP 3 min
10 Deadlifts(50% 1RM) 105#
10 Box Jumps(24″)
10 KBS 45#
1 round – 2rd +1 Box Jump
2 Round – 1rd +3 KBS
3 Round – 1 + 10 Box jumps
Total = 174
Mobility
WU x 2 ( t2b, pullups, DL instead of Push ups)
Amrap 3 mins
10 Dead lifts ( 95#)
10 Box jumps
10 KBS ( 50#)
1st round – 1 rd + 10 DL + 10box jumps +1 KBS
2nd round – 1 rd 10 dead lifts for some reason skipped the box jumps and did 10 KBS
3rd round – 1 rd 10 dead lifts + 8 box jumps