3 rounds of:
AMRAP in 3 min
10 Deadlifts (BW)
10 Box Jumps (24/20″)
10 Kettlebell Swings (70/53#)
Rest 2 minutes
Just like the push presses from yesterday, keeping a tight core (pic 2) in the kettlebell swing is much safer than over-extending your lower back (pic 1).
Lots of new people posting yesterday! Let’s keep the momentum going!
Improve your brain adds on CFM site. Is it new the advertisements or I just didn’t notice?
Wu x 2
OHS singles 35, 40, 45, 50 (pr) 55 – fail
10 DL @ 95 (obviously my body weight)
10 Box jumps @ 12″
10 kbs @ 20
Score 196
WU x 2
Strength – 5 x Shoulder press
55-60-65-75-80
WOD: 3 rounds.
AMRAP 3 mins
-10 Deadlifts (50% max – 135#)
-10 BJ 20″
-10 KBS 35#
Total reps: 160
Cashout: 20 mackenzie pushups
Kudos to the 6am class for doing a wod @ 6am every day! One of my NY’s resolution is to incorporate morning classes in my schedule. Today wasn’t so bad, bring it on 2012! π
Like!
WU x 2…plus 2 sets deadlifts
Back Squat 1’s
115-145-170-190-200F
WOD
3 rds 3 min AMRAP with 2 min rest
10 Deadlift 140#
10 Box Jumps
10 KBS 45# (first time with 45#)
Total 221
Strength: Push Press
5x 55-60-65-70-80
WOD:
10 Deadlifts (BW = 120#)
10 Box Jumps (20β³)
10 Kettlebell Swings (35#)
Rest 2 minutes
= 180 reps
Nice to have Chantal and Jason with us this morning, what a fun 6am surprise π
I didn’t notice that the board said either body weight OR 50% of your max DL…I must have read the board before it was there and I never checked it again after!
Wu x2
Strength – Cleans (5X)
65-75-80-90-100
WOD :
3 rds 3 min AMRAP
10 Deadlifts 80 # (messed up … thought it was 50% of my body weight )
10 box jumps 24″
10 kbs 35#
Total: 247
WU x 2
Strength β 1 x OHS
40-45-50-55-65
WOD: 3 rounds.
AMRAP 3 mins
-10 Deadlifts (50% max β 60#)
-10 BJ 12β³
-10 KBS 25#
Total reps: 235
Cashout: 20 mackenzie pushups
Nice to see new People at the 6am class π
WU x 2
Strength- Deadlift x 5
85-95-105-115-125
WOD: 3rds AMRAP 3 mins
10 Deadlifts (50% of max- 65#)
10 Box Jumps 20″
10 KBS 25#
Total reps- 293
I really liked this workout π
I think they’re just for you Marc π
OOPS…that was in response to Marc’s comment on the “improve your brain ads”…apparently I’m the one who needs them.
Funny that after that comment, i didn’t see any. It was after you pressed comments. It was under the picture.
***7:00am class***
Power cleans: (x3)
110-120-130 practice form
3RFT
AMRAP in 3min
10 dead lift 140# (yeah yeah I’m a light-weight)
10 BJ 24″
10 KBS 70# Rnds 1&2 53#rd3
Rest 2 Min
Total reps: 253
That was a great one – 1st time using 70# KB !!! π just couldn’t handle another round!!!! Have a great day everyone π π π
Swan 300 meters 12 lengths of the pool after this workout. π loving it!!
1/2 Body Weight KBS!!!
yah thanks – it was kinda wild – i was being thrown around and rd 3 felt awesome with the 53#hahha but had to be smart when i felt my back fatiguing from KBS and Deadlifts!
Nice work G. Heavy KBS
Swam another 200m tonight – Not very far but got to Pool late due to work.
Played basket ball strait for an hour – high pace warmup
Back Squat 135 – 225 – 275 – 300 – 315
10-9-8β¦3-2-1 reps of
Power Clean 115LB
Push Press 115LB
This was REALLY hard not being able to dump weights my low back and grip is so fried
7:40 blah… not impressed with myself but I feel blasted.
WU x 2
Strength- Deadlift x 5
185-215-255-285-315 pr for reps
WOD: 3rds AMRAP 3 mins
10 Deadlifts 3225
10 Box Jumps 20β³
10 KBS 70 lbs
Total reps- 148
2 Days in a row posting a pr for posting.
Keep it coming Tim.
Nice Tim – and nice with the DLs – wow
Wicked strong…way to go Tim!
Good on ya Tim!
nice man!
Huge PR…2 days in a row – AWESOME!!
CFWU x 2
Strength – Squat Clean x 1
110-130-145-165-185(F)
WOD – 3 Rounds of
AMRAP in 3 min
10 Deadlifts 220#
10 Box Jumps 24
10 Kettlebell Swings 53#
Total Reps 230.
WU x 1
Strength – clean & jerk x 1
85-105-125-140-145-150 Yay new PR by 5#. Tried 155 failed but almost cleaned.
WOD – 4 Rounds of
AMRAP 3 mins
10 Deadlifts 125#
10 Box jumps 20″
10 KBW 53#
Total reps 223
Nice Clean PR Nancy!
WHOA! Nice C&J PR!
Nice job Nancy! You are one strong girl!
Thanks! I guess all that alcohol helps the strenght! lol.
π
WU x 2 (sub deadlifts @135 for pullups)
Daily Squat to 225#
*thanks for sharing the bar Rob and Jeff S*
No strength – practiced double unders – got to 39 in a row (PR of 2!)
WOD
3 rounds (+1 round surprise cashout)
AMRAP 3 mins
10 BW Deadlifts (160#)
10 Box Jumps 20β³
10 KBS 53#
Rest 2 minutes
Total = 234
THAT was ridiculously HARD! KBS nearly killed me. My legs were on fire! BUT….I loved every minute of it π
Cashout#2 – 20 Mackenzie pushups and back stretches…ahhhhhhh
WU x 2
deadlifts x 1
165-195-225-245-295 (PR)
WOD: 3 rounds.
AMRAP 3 mins
-10 Deadlifts (135#)
-10 BJ 20β³
-10 KBS 50#
Total reps: 189
Cashout: 20 mackenzie pushups
wu x 2 (dead lifts for pull ups)
strength – Clean x 5
40,45,50,55,65(still have to work on my form)
WOD : 3 rounds
10 Dead lifts (50% max 85#)
10 Box jumps (12″)
10 KBS (20# have to work on the hip swing)
Rest 2 min
Total reps. = 251(65,63,60,63)
cash out – 20 McKenzie pull ups
Nice to meet you Jason
WU X2 + 95# Deadlifts
Shoulder blade work on the rings (10 x 3 sets).
WOD: AMRAP in 3 Minutes (3 Rounds + 1)
10 Deadlifts @ 95#
10 Box Jumps (18″ black box)
10 KBS @ 25# (Left arm only & to eye level)
Total Reps ==> 205
Really liked this WOD!! π
Now, I’m just moving very slowly. My abs and hip flexors are screaming at me tonight from Tuesday’s WOD. Has been getting worse all day, but now hurts just to walk….Oh.. and coughing, is brutal. π
wu x 2 (dead lifts for pull ups)
strength β Back squats x 3
135,155,185,205,225
WOD : 3 rounds
10 Dead lifts BW (170#)
10 Box jumps (20β³)
10 KBS (53#)
Rest 2 min
Total reps. = 233(64,54,61,54)
cash out β 20 McKenzie pull ups
WU x 2
OHS 3RM: 55#
WOD with 90# / 20″ and 35#: 243 reps… ouch for lower back!
Wu x 2
Strength 5x front squat
45,50,55,60,70
WOD 3 rounds
AMRAP 3 mins
10 deadlifts (50% max) #75
10 box jumps 12″
10 KBS #25
Total reps 208
WUx2
Backsquats 135×5-155×5 (Legs really sore and weak)
WOD @ 155lbs: 233
This wod did not agree with me. Starte with a 70lbs but I was all over the place. Even almost fell. Went down to 53lbs. Found this wod REALLY hard.
Thanks for the cash out Kevin. That was great π
Wu x 2
Strength OHS X 1
45-55-65-75-85(PR)
WOD 3 rounds
AMRAP 3 mins
10 deadlifts 100#
10 box jumps 20″
10 KBS 35#
T: 226
And what’s with all the people liking this wod??? There is NOTHING to like about this wod. It was horrible. I don’t ever want to do it again! HAHAHA
Alright I get it. The harder the better π Nice work everyone!!
The harder the better
TWSS
Stealing my line…
“It was horrible. I donβt ever want to do it again!”
TWSS π
LOL
2 hour hike this morning on the Dobson Trail with the puppies!
WU x 2
No strength tonight. Worked on HSPU’s instead.
WOD: 3 Minute AMRAP with 2 minute rest: 4 rounds
10 dead lifts @ 125 lbs ( 50 % of max)
10 box jumps 20″
10 kbs 35 lbs
Total: 275 What an awesome cardio WOD! I loved this one!
1 hour spin class tonight at the Y. Another great cardio work-out!
Wow what a day… There should be a name for it… Iron woman?!!
WU x 2
Strength β Overhead Squat.
75-85-95-105-115lbs
WOD β 3 Rounds of
AMRAP in 3 min
10 Deadlifts 95#
10 Box Jumps 24″
10 Kettlebell Swings 53#
Total Reps 220 including the bonus 4th round.
WU x 2
Daily squat to 225
Strength β Overhead Squat X 5
75-85-95-105-115lbs , these felt good today, thanks for the tip on stance kevin
WOD β 3 Rounds of
AMRAP in 3 min plus one surprise round
10 Deadlifts #205
10 Box Jumps 24β³
10 Kettlebell Swings 70#
Total Reps 229
Great WOD Kevin, especially the bonus round.. Forearms are on fire tonight!
Thanks to my loyal morning folks for not spilling the beans about the bonus round.
How did you like the treat?
Daily Squats to 275
Call out for Jason Fleming
50 Wall Ball
40 KBS (53#)
30 Lunges (95#)
20 Pullups
10 Box Jumps (36″)
7:18
Very tough! He’ll probably get very close to that time.
Cfwu x 2
Strength overhead squat x5
45-55-65-75-85
Wod
10 Deadlifts (50% of max- 125#)
10 Box Jumps 24”
10 KBS 53#
177 reps
I could not do 4th rd as my back was hurting pretty bad from the deadlifts. Instead I did the plank during the last round. My first DNF, but a good suggestion from Kevin to prevent injury. Thanks coach Kev.
I’ve had a DNF involving Deadlifts also (The “ton of fun” WOD) I feel your pain…
I’d rather a DNF than a never return or a fucked back…
WU x 2
Strength : Front Squat x 5
95-105-125-140 (ran out of time)
WOD: 3 rounds.
AMRAP 3 mins
-10 Deadlifts (50% max β 115#)
-10 Box Jumps 24″
-10 KBS 50#
Total reps: 238
NIce work Mac!!
WU x 2
Strength : Front Squat x 5
90-105-115-125-130
WOD: 3 rounds + 1
AMRAP 3 mins
-10 Deadlifts (BW or 50% max β 105#)
-10 Box Jumps 20β³
-10 KBS 40# (first timeat this weight)
Total reps: 224