Even – 5 HSPU (10 HR Pushups)
Odd – 5 Cleans (185/135# or 75%)
Did you learn anything new about the bench press yesterday?
47 thoughts on “Wednesday WOD”
Michelle
Wux 2
Push press x 5
60-65-70-75-80 (x 3), %3 PR thanks for the tips Pat, and for not letting off the hook
Wod
Hand release push ups
Cleans @ 75#
Michelle
* 5# PR (don’t know what %3 is suppose to be)
Amanda
It’s 5# but you hit shift on the wrong keys lol
Kelly B
Mobility
WU x 2
Strength: Shoulder Press x 5
35-40-45-50-55
WOD: EMOTM for 20 minutes
Even – 10 HR Pushups
Odd – 5 Cleans @40# (should have gone heavier)
Trent
Picture Question: It wasn’t so much as learning something new, but a reiteration how various movements can build overall strength. We rarely do Bench Press but every time I’m able to lift more, compared to the “other gym” Bench Press was done almost every second day with little to no improvement.
Lora
I love this post Trent. What you are saying is true. Although we don’t “bench” every other day, we are gaining strength while doing other weighted and unweighted (body weight) movements…..movements that are functional and come in handy in real life. Its a really nice, unexpected bonus, isn’t it? 🙂
Maria
No strength foam rolling. Hamstrings are a hurtin.
WOD
WOD: EMOTM for 20 minutes
Even HSPU with Abmat
Odd Cleans @ 85#
This was fun!
Lora
i think almost everyone is feeling the wrath of Monday’s 200m sprints on their hamstrings. 🙁
Rob Brydges
Wux2
Strength x5 over head squat
65-80-95-105-115
WOD. EMOTM for 20 minutes
Even – 5 HSPU (10 HR Pushups)
Odd – 5 Cleans (185/135# or 75%)
135lbs /60 % hspu’s the rest push ups
Rob Brydges
Even: 10 (HSPU) Scaled to Hand Release Push ups
Odd: 5 Cleans @ 120#
Managed to complete every round, but had my doubts after the second round. I love that I’m starting to win the majority of the mind battles with myself.
Cash out: 15 McKenzie pushups
800m Run
Heather S
Congratualtions on wnning the mental battles – this is HUGE!! Of all the things Crossfit has given me, mental toughness to win those battles in my head is my favorite “functional movement”. I often find myself editing “can’t” out of my vocabulary OUTSIDE the gym – and that’s life changing.
Ginette
Mobility
WU x2
Strength: Shoulder press X5
25,20,35,40,40
WOD: EMOTM for 20 Minutes
Even: 10 hand release push ups
Odd: Cleans #35
Cash out: 15 Mckenzie pushups
Fun workout this morning, nice sharing the bar with you Barb!
Ginette
oups, made a few typo on my strenght: should read: 25,30.35, 40, and 40 again!
Kevin
Press x2
65-80-105-110-115-116-118-121-123-126 (pr for reps)
Pullups x5
27-32-36-39-41 (pr for reps)
WOD rx’d
Unbroken 🙂
Thanks Christine for letting me workout with you.
Shawn Johnson
WU x 2
(10 Wall Balls 20# on 2nd WU—#25 plate PUs on 1st WU, #45 plate PUs on 2nd WU)
Strength: Deadlifts x 5
160-185-215-235-245 (switched to mixed grip on last set)
WOD: EMOTM 20 Min
Even: 5 HSPU Rx 🙂
Odd: 5 Cleans @ 110#
Heather Colleen
Mobility
WU x1
Extra lacrosse balling on achilles/shins
Strength: Push Press x 5 (1 arm dumbbell)
20-25-30-30-35 (f) -30
WOD: EMOTM 20 Min
Even: 10 KPU
Odd: 5 Cleans 70#
Maddy
Mob
WU x 2
Foam roll / lacross ball instead of strength
EMOTM 20 mins
Even : 10 HR pushups (6 1/2 rounds strict, 3 1/2 rounds from knees)
Odd : Cleans @ 75# but could have gone a little heavier
Really different not to be doing a WOD for reps or time! Nice change!
Tania
Mobility
WU x 2 (thanks Amanda for the pullup advice)
Push jerk 5x 85,95,105,110,115
EMOTM: 20 min
10 HRPU
5 cleans @ 85#
Got to start putting HSPU in my warm-up
I really liked this WOD, nice change of pace. Good coaching Kevin!
Lora
Great weight on your push jerks Tania. I am always impressed by your strength. 🙂
Jeff L
Mobility
WU X 2
Back Squat X 5
230-280-320-340-355
WOD
Hand Release Push Ups
Cleans @ 175#
Lora
HELLO!!! 355# back squat?! Holy cow! Nice lifting Jeff.
Craig H
You should of seen him barley broke a sweat
Jackie Cantin
MOB
WUx2
Strength: Shoulder Press
5×30, 35, 40, 45 and 2×50
EMOTM
Even-10 HRPU
Odd-5 Cleans @ 45 (could have added 5 pounds more…I’m a machine! Ha!)
Cashout: 15 MacKenzie Pushups
Fun workout. Nice to share the bar with you Kelly.
mob wux2
strength push press
95×5 115×5 125×5 135×5
wod
emotm 20 min
even 10 hand release push up
odd 5 clean 125# should have 10# more
Melanie B.
Mob
WU x 2
Strength: Shoulder Press x 5
25-25-30-30-30
WOD: EMOTM 20 Min
Even: couldn’t do push ups so I alternated doing 10 sit ups/10 v-snaps
Odd: 5 Cleans @ 30#
Ran 2k in 15 minutes
Laura K
Mob Wux2 10 ten pound wallballs
Cleans 35 45 55 65 65 [email protected]
Pushups from toes.
Kevin filmed my push ups. My push ups looked like hell lol. For the first time in my life, I have been told my knees are loose. Try not to read into this!
Thanks Kevin for the tips.
800m 4:37.96
Lora
“For the first time in my life, I have been told my knees are loose”…..that made me laugh out loud!!
Kevin
Squeeze everything!!
Laura K
Loose knees?…squeeze everyrhing? What kind of program is this?
Amanda
No strength today
WOD:
Cleans – 95#
HSPU – RX – I am delighted that I finished all of them!
Very disappointed about the deterioration in my form on my cleans as of late. Going to fix it asap. Thanks Kevin for your help.
Lora
I am so proud of you for doing all those HSPU @ RX! That’s awesome Amanda! 🙂
Amanda
Thank you, I can’t believe I got them all in! I said I’d be happy to get through half of them!
Corinna
50 RX HSPU’S is awesome Amanda!
Chantal Guérette
Mobility
WU x 2
Strengths : OHS
5 x 50-60-70-75-80 (yay!)
WOD “EMOTM” for 20 minutes
Even minutes : 5 HSPU (25lbs, 10lbs and ab mat)
Odd minutes : 5 Cleans (75lbs)
Reallllly love this one 😀
Strength push press x 5
45-55-65-70-75
I wasn’t sure I’d get the last rep. Thanks Kevin for the tips. As always I need reminders.
WOD with 45# & pike push ups from the knees.
The second last round of push ups I almost landed on my head. Kind of embarrassing. I need to keep my head closer to the box too. I noticed when I was getting tired I was getting farther from the box. So no longer in pike position.
SilliJ
Wow! Great job everyone. I actually can’t believe I’m sore from Monday’s sprints. I’ve never become sore from sprints before….looking forward to tomorrow!
Corinna
WU x 1
Mobility: 10-15 minutes
Strength x 3: Cleans
95-115-125-135
WOD:
Cleans @ 115lbs and HSPU’S with 2 X 45lbs plates on each side, abmat and 25lbs plate under abmat.
Both the cleans and HSPU’S became tough quite fast! Enjoyed this WOD!
800m cool down run!
Tracy
M + WU x2
Strength – Push jerk
65-70-75-80-85
WOD – EMOTM for 20 minute
Even – 5 HSPU (10 HR push up from knees)
Odd – 5 cleans (75%) @ 65lb
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Wux 2
Push press x 5
60-65-70-75-80 (x 3), %3 PR thanks for the tips Pat, and for not letting off the hook
Wod
Hand release push ups
Cleans @ 75#
* 5# PR (don’t know what %3 is suppose to be)
It’s 5# but you hit shift on the wrong keys lol
Mobility
WU x 2
Strength: Shoulder Press x 5
35-40-45-50-55
WOD: EMOTM for 20 minutes
Even – 10 HR Pushups
Odd – 5 Cleans @40# (should have gone heavier)
Picture Question: It wasn’t so much as learning something new, but a reiteration how various movements can build overall strength. We rarely do Bench Press but every time I’m able to lift more, compared to the “other gym” Bench Press was done almost every second day with little to no improvement.
I love this post Trent. What you are saying is true. Although we don’t “bench” every other day, we are gaining strength while doing other weighted and unweighted (body weight) movements…..movements that are functional and come in handy in real life. Its a really nice, unexpected bonus, isn’t it? 🙂
No strength foam rolling. Hamstrings are a hurtin.
WOD
WOD: EMOTM for 20 minutes
Even HSPU with Abmat
Odd Cleans @ 85#
This was fun!
i think almost everyone is feeling the wrath of Monday’s 200m sprints on their hamstrings. 🙁
Wux2
Strength x5 over head squat
65-80-95-105-115
WOD. EMOTM for 20 minutes
Even – 5 HSPU (10 HR Pushups)
Odd – 5 Cleans (185/135# or 75%)
135lbs /60 % hspu’s the rest push ups
Rob Brydges
Good job, Rob.
Mob
WU x 2
Strength: Shoulder Press x 5
30-35-40-45-50
WOD: EMOTM 20 Min
Even: 10 (KPU) Hand Release Push ups
Odd: 5 Cleans @ 45 #’s
Cash out: 15 McKenzie pushups
Mobility
WU x 2
10 Wall Balls 20#
Strength: Push Jerks x 5
85-105-115-125-135
WOD: EMOTM 20 Min
Even: 10 (HSPU) Scaled to Hand Release Push ups
Odd: 5 Cleans @ 120#
Managed to complete every round, but had my doubts after the second round. I love that I’m starting to win the majority of the mind battles with myself.
Cash out: 15 McKenzie pushups
800m Run
Congratualtions on wnning the mental battles – this is HUGE!! Of all the things Crossfit has given me, mental toughness to win those battles in my head is my favorite “functional movement”. I often find myself editing “can’t” out of my vocabulary OUTSIDE the gym – and that’s life changing.
Mobility
WU x2
Strength: Shoulder press X5
25,20,35,40,40
WOD: EMOTM for 20 Minutes
Even: 10 hand release push ups
Odd: Cleans #35
Cash out: 15 Mckenzie pushups
Fun workout this morning, nice sharing the bar with you Barb!
oups, made a few typo on my strenght: should read: 25,30.35, 40, and 40 again!
Press x2
65-80-105-110-115-116-118-121-123-126 (pr for reps)
Pullups x5
27-32-36-39-41 (pr for reps)
WOD rx’d
Unbroken 🙂
Thanks Christine for letting me workout with you.
WU x 2
(10 Wall Balls 20# on 2nd WU—#25 plate PUs on 1st WU, #45 plate PUs on 2nd WU)
Strength: Deadlifts x 5
160-185-215-235-245 (switched to mixed grip on last set)
WOD: EMOTM 20 Min
Even: 5 HSPU Rx 🙂
Odd: 5 Cleans @ 110#
Mobility
WU x1
Extra lacrosse balling on achilles/shins
Strength: Push Press x 5 (1 arm dumbbell)
20-25-30-30-35 (f) -30
WOD: EMOTM 20 Min
Even: 10 KPU
Odd: 5 Cleans 70#
Mob
WU x 2
Foam roll / lacross ball instead of strength
EMOTM 20 mins
Even : 10 HR pushups (6 1/2 rounds strict, 3 1/2 rounds from knees)
Odd : Cleans @ 75# but could have gone a little heavier
Really different not to be doing a WOD for reps or time! Nice change!
Mobility
WU x 2 (thanks Amanda for the pullup advice)
Push jerk 5x 85,95,105,110,115
EMOTM: 20 min
10 HRPU
5 cleans @ 85#
Got to start putting HSPU in my warm-up
I really liked this WOD, nice change of pace. Good coaching Kevin!
Great weight on your push jerks Tania. I am always impressed by your strength. 🙂
Mobility
WU X 2
Back Squat X 5
230-280-320-340-355
WOD
Hand Release Push Ups
Cleans @ 175#
HELLO!!! 355# back squat?! Holy cow! Nice lifting Jeff.
You should of seen him barley broke a sweat
MOB
WUx2
Strength: Shoulder Press
5×30, 35, 40, 45 and 2×50
EMOTM
Even-10 HRPU
Odd-5 Cleans @ 45 (could have added 5 pounds more…I’m a machine! Ha!)
Cashout: 15 MacKenzie Pushups
Fun workout. Nice to share the bar with you Kelly.
Mob + WUx1 (sub pullups/deadlift) + Shoulder Mobility
Deadlift 5-5-5-5-5
225-255-285-315-345(PR)
WOD Rx (HSPU + Clean 185#)
Cleans got heavy real quick, had to do sets of 3-1-1 after 3-4 rounds. HSPU were solid throughout.
Mobility
WUx2
Strenght: Press x5 55-65-75-80-85(PR 5lbs) – Need to work on getting my feet off the floor!
WOD: EMOTM – 20 minutes
odd – HR push ups/HR push ups on knees
even – Cleans @ 65lbs
Completed the first 10 minutes doing HRPU on toes then switched to knees (was ‘snaking’ too much).
Cashout: 15 MacKenzie pushups
Thanks Kevin for the tips on cleans.
Wux2
cleans x5
110-135-150-150
WOD. EMOTM for 20 minutes scaled
Even – 5 HSPU (10 HR Pushups)
Odd – 5 Cleans (135#)
mob wux2
strength push press
95×5 115×5 125×5 135×5
wod
emotm 20 min
even 10 hand release push up
odd 5 clean 125# should have 10# more
Mob
WU x 2
Strength: Shoulder Press x 5
25-25-30-30-30
WOD: EMOTM 20 Min
Even: couldn’t do push ups so I alternated doing 10 sit ups/10 v-snaps
Odd: 5 Cleans @ 30#
Ran 2k in 15 minutes
Mob Wux2 10 ten pound wallballs
Cleans 35 45 55 65 65
[email protected]
Pushups from toes.
Kevin filmed my push ups. My push ups looked like hell lol. For the first time in my life, I have been told my knees are loose. Try not to read into this!
Thanks Kevin for the tips.
800m 4:37.96
“For the first time in my life, I have been told my knees are loose”…..that made me laugh out loud!!
Squeeze everything!!
Loose knees?…squeeze everyrhing? What kind of program is this?
No strength today
WOD:
Cleans – 95#
HSPU – RX – I am delighted that I finished all of them!
Very disappointed about the deterioration in my form on my cleans as of late. Going to fix it asap. Thanks Kevin for your help.
I am so proud of you for doing all those HSPU @ RX! That’s awesome Amanda! 🙂
Thank you, I can’t believe I got them all in! I said I’d be happy to get through half of them!
50 RX HSPU’S is awesome Amanda!
Mobility
WU x 2
Strengths : OHS
5 x 50-60-70-75-80 (yay!)
WOD “EMOTM” for 20 minutes
Even minutes : 5 HSPU (25lbs, 10lbs and ab mat)
Odd minutes : 5 Cleans (75lbs)
Reallllly love this one 😀
Mobility
WarmUp x 2
Strength: Front Squart x 5
55-65-75-80-85
WOD: EMOTM 20 Min
Even: 10 (KPU) Hand Release Push ups
Odd: 5 Cleans @ 55 #’s
Cash out: 15 McKenzie pushups
Thanks~
Nice to see you leaving your results in the comments! And your cleans looked awesome today!
mob wux2
Push Jerk
95,100,105,110,120pr
WOD EMTOM 20 min
Even: SHS 45#+abmat (4 rounds 5th round fail)
switched to PU for remaining time.
ODD: Cleans 90# felt good throughout the wod
Cashout 15 McKenzie pushups
Mobility
Front Squat 1x
135×5-155-175-195-205-215pr
Warm Up x1
Deadlift 5x
135-185-205-225-235
WOD @ 145# with HSPU(rx)
Mobility
WU x 2
Strength push press x 5
45-55-65-70-75
I wasn’t sure I’d get the last rep. Thanks Kevin for the tips. As always I need reminders.
WOD with 45# & pike push ups from the knees.
The second last round of push ups I almost landed on my head. Kind of embarrassing. I need to keep my head closer to the box too. I noticed when I was getting tired I was getting farther from the box. So no longer in pike position.
Wow! Great job everyone. I actually can’t believe I’m sore from Monday’s sprints. I’ve never become sore from sprints before….looking forward to tomorrow!
WU x 1
Mobility: 10-15 minutes
Strength x 3: Cleans
95-115-125-135
WOD:
Cleans @ 115lbs and HSPU’S with 2 X 45lbs plates on each side, abmat and 25lbs plate under abmat.
Both the cleans and HSPU’S became tough quite fast! Enjoyed this WOD!
800m cool down run!
M + WU x2
Strength – Push jerk
65-70-75-80-85
WOD – EMOTM for 20 minute
Even – 5 HSPU (10 HR push up from knees)
Odd – 5 cleans (75%) @ 65lb