Monday’s WOD

Skill of the Week – Ring Dips

21-15-9 reps
Push Jerks (115/80# or 60%)
Bar Hops (over and back is one)

Compare to Sept.30/11

How many people are on the pullup bars?

94 thoughts on “Monday’s WOD”

  1. Ok, I have to admit all those pull-up bars set my OCD off. I KNEW “my” bar was in there somewhere but I was overwhelmed so I did 3-5 on a few different ones.

    Liking the new “open” look to the box.

  2. Mob / WU x 1
    25 Double Unders for time: 4:57
    (trying to work on these daily while dividing my frustration into smaller doses)

    Push Press x 1
    135-145-155-165-170 (PR)
    Was only shooting for 165 but David tricked me with his math (or my lack thereof)

    WOD:
    21-15-9
    –Push Jerks @ 100
    –Bar Hops (x2)
    TIME: 5:59

    Too many bar drops in the 15’s. Will do better next time.

    Nice work 7 AM-ers!

  3. WU x 2

    OHS x 3
    70-80-90-95-100

    WOD rx’d – 6:39. Push Jerks is one of my favorite lifts, except in a workout. The landing of the jumo just sucks the wind out of me. Still an awesome WOD tho!!

  4. Hate missing all these wods. Looking forward to getting back and seeing the new setup, and all the CFM peeps.. Trip to Colorado is going good so far, the Centeno Shultz clinic is amazing and I’ll be singing their praises into the future, maybe a canadian rep? Lol Also the area around Denver is stunning! See everyone next Monday! πŸ™‚

    1. Thanks for the update, nice to hear from you, the gym misses you too! There’s an empty spot in the new and improved peanut gallery that’s waiting for your return.

  5. MOB
    Wux2

    Overhead Squat x 5
    15-20-25-30-35

    21-15-9 reps
    Push Jerks (65#)
    Bar Hops

    time= 4:53

  6. Cleans x 5 65-70-75-80-86
    Thanks for your help, Amanda!

    21-15-9 reps
    Push Jerks (55#)
    Bar Hops
    4:34

    NIce having you as a coach, Rob!

  7. WOD from home
    Mob
    Wu x 2

    3 Rounds

    10 HSPU
    20 burpees
    30 push ups
    40 Squats
    50 Sit-ups

    T:19:56 (harder than I thought lol )

    Went to the gym for mobility class. Managed another muscle up while waiting for the class to begin ( thanks for the tips Rob)

    Great job coaching the class Amanda. You looked like you we’re having fun πŸ™‚

  8. WUx2
    Strength: cleans x5
    115-135-150-150-95 lowered weight to practice form – nice sharing the bar with you Lora

    WOD Rx
    21-15-9
    PushJerk (115lbs)
    bar hops

    Time: 4:02
    PR of 10# and 1:53

  9. Mob
    WU x 2 (1st one with squats, 2nd with lunges)

    Cleans x 5
    35 – 40 – 45 – 50 – 55 – 60 – 65 … Hmmm I guess I was on a roll and just kept going. But 15 PR so i`m happy with that.

    WOD
    21 – 15 – 9
    Push jerks @ 45# (Which was my PR the last time I did push jerks a long time ago… but Amanda did the calculation with my push press PR. Thanks Amanda! That was a good weight for the WOD.)
    Bar hops
    Time : 5:27

    500m row
    Time : 1:55:6 = 3 sec. PR even if I wasn’t rowing “full out”, so really happy with that! I can’t wait to try it again at 100%!!

    1. Great work tonight Maddie! Awesome time.
      Try that 500m row “fresh” and “full out” next time and you should be sub 1:50 (Trophy Club, baby!!!!)

    2. Sounds like you don’t need many seconds shaved off to get into the rowing trophy case!! Good job!

    1. Thanks Lora. Was aiming for 4 flat but I got lazy at the end and dropped the bar. ;p

      Oh and push press was:
      125,135,145,155,160 (5# pr)

  10. Mobility
    WU x 2 (sub ring rows for pullups…cranky shoulder again…*sigh*)
    Lacrosse ball on shoulders and pecs.

    Strength: Cleans (x5)
    95-105-115-125-95(dropped to work on form)
    Great sharing a bar with you tonight Frankie. You have a great “eye” for the movement and I really appreciated the feedback on my form. πŸ™‚

    WOD as Rx
    21-15-9
    Push Jerks @80#
    Bar hops
    Time = 5:02

    Great class, Amanda!
    Awesome work 5:45 crew! πŸ™‚

  11. Chantal Guerette

    Mobility Class

    Mobility
    WU x 2

    Strenght : Cleans
    5 x 65-70-75-80-85

    WOD
    21-15-9
    – Push Jerks (50lbs)
    – Bar Hops

    Time : 4:20

    Thanks Amanda ! Great class πŸ™‚

  12. Mob
    WUx2
    push Jerk 75-95-100-105-110 x 5
    WOD @ 85#
    7:57

    Awesome to be back and seeing everyone again. But if i’m ever sick again, i’m wearing a SARS mask and coming anywyas.. way to much time off. Thanks for the huge push at the end everyone. Every part of me cramped up. Great time tongiht and great tunes DJ Sheldawg

  13. mobility
    wu x 2
    back squats x 5
    105-110-120-130

    wod with 60# and bar hops over 45# bar with biggest plate being 5#
    5:34

    this wod felt really tough this morning… wouldn’t have been able to handle higher jump

    50 no show burpees throughout the hour…

    1. Smart girl to go with the lower bar for the “bar hops” (not the same kind of “bar hopping” I did in my younger days, I can assure you). They were not “Achilles” friendly at all…

  14. WU

    Squats without box to 105 – trying to get rid of the stripper quality of my squat, ha ha

    WOD 21-15-9 of:
    Push jerks (60#)
    Bar jumps
    = 5:20. Fun one!

    Also I’m really sorry about my no-show at mobility. I didn’t realise I was registered for that until just now πŸ™ I’m not sure how I managed to reserve that considering I was at the 6am class and am on call now. Whoops.

    1. “trying to get rid of the stripper quality of my squat”….bahahaha! Best post of the day! πŸ™‚

  15. WU x 2

    Push Press x 5

    95-115-125-130-135

    WOD — Should’ve been Rx’d, realized when I got home I did it at 105 lbs πŸ™

    Time — 5:45

  16. Mobility
    WU x 2 ( did ring dips with one knee in the purple band. Got 10 unbroken during first WU, had to do it in 2 sets of 5 for second WU)

    Strength : Shoulder Press : 5x up to 115 was orginally going to 110 but put too much on and didnt notice till I was finished.

    WOD
    21-15-9
    – Push Jerks (80lbs)
    – Bar Hops

    Time : 5.25

    Fun class today !

  17. WUx2

    Strength – OHS X5 (Wrist taped tight for lil mobility)
    45×10-65-75-85-90
    Wrist held great, have not done these over 75# for nearly 5 months πŸ™‚

    Daily planks to 5min

    WOD
    21-15-9
    Push Jerks (100#)
    Bar Hops

    Time : 4:05

    Great job 6:45 class!

  18. WUx2
    Strength Back Squat x 5
    55-60-65-70-75

    21-15-9 reps
    Push Jerks 45#
    Bar Hops

    time= 4:42

  19. Strength: OHS (snatched from the floor)
    5x 60-65-70-75-80
    Fun sharing the bar with MC & Michelle!

    WOD @ 65
    T = 5:10

    Great class Rob, thanks!

  20. Mobility
    WU x2
    Strength Push Press
    85-90-95-100-105

    WOD as Rx
    Time: 6:00

    Had a case of the Mondays today and everything felt heavy right from the warm-up. I did enjoy the WOD though. My bar hops weren’t graceful but I didn’t trip!

  21. Mobility

    WU x 2

    Strength : Push Press : x 5
    60,70,75,80 then ran out of time.

    WOD
    21-15-9
    – Push Press (50lbs)
    – Bar Hops

    Time : 3:52

  22. Oh and congrats to Luc and Marie-Anne for doing their first “official” WODs tonight. Its great to have you with us. πŸ™‚

  23. mob
    wu x 2
    strength: back squat 5’s
    125-135-145-155-160 (Thanks for the spot Kimmy and Rob; didn’t think it could be done!)

    WOD @75#
    6:47

    5 #’s under Rx’d but sure that’s all I could do since I was last to finish. Next time I’ll go for the Rx πŸ™‚

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