Mob. and WUx2
Push Jerk
5 x (55, 60, 65, 75, 80)
WOD: 4 rounds
5 muscle ups (10 ring rows+ 10 paralette dips)
5 push jerks @ 75#
5 burpee box jumps 20″
Time: 7:53
Great class! Thanks Patrick π Nice to be back after a week off due to sickness π Push Jerks felt great!
Mobility and Wu x 2
Push jerk x 5
95/135/155/185
Everything felt heavy this morning.
Wod 4 rounds
5 mu’s
5 push jerks @ 165#
5 Burpee box jumps @ 30”
Did 3 ring mu’s didn’t feel great, switched to bar mu’s and at 3rd round shoulder kind of pinched. Quit there.
Great class Patrick and great work 6 amer’s!
Amanda
Good to stop before you’re injured! Take care of your shoulder.
Stopped at 2 rounds as I was getting a tear on my wrist, not worth making it worse. Mostly just used the time as muscle-up practice as I haven’t done any in a LONG time. None failed so I guess it was a decent day.
Blake
Big congrats Darrell! Great milestone!
Chantal L.
Congrats Darrell! I guess I haven’t seen you for a while, barely recognized you with that beard π
Thanks for the shout out, but you did the work. Now you know where to focus.
For current members, if youβre looking for some extra coaching for certain lifts, skills, or just want 1:1 focus against your specific goals, this could be a great option for you. Includes video analysis services.
Private β $40/hour
Semi-private β $50/hour
Marcel
WOD at Hotel
AMRAP in 13 minutes
5 One Arm Snatch @ 45 lb
10 Weighted Lunges 25 lb
15 Sit Ups
Push jerk x5
65 – 75 – 85 – 95 (95 is 75% of my split jerk, felt a bit too heavy for the WOD with my shoulder still a bit stiff, so went back down to 85)
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…
Cancel my 6am, thank you.
done
Cancel 6 am please
Mob,WUx2
Push Jerk 5x (work up to WOD weight)
45,55,60
WOD 4 rounds
5 muscle ups (10 ring rows and 10 dips)
5 push jerks @ 55#
5 berpee box jump 20′
Time: 6:58
Nice meeting you today Claire! Great job on the WOD and for posting π
Welcome to 6am clan. Great work!
Great post Claire, and welcome to 6am.
Mobility
WU x 2
Group WU
Push Jerk x 5
35-55-65-75
WOD: 4 rounds
5 muscle ups (10 ring rows + 10 parallete dips)
5 push jerk 65#
5 burpee box jumps @ 18″
9:13
Great class 6am. Nice to meet you Claire!
Mob. and WUx2
Push Jerk
5 x (55, 60, 65, 75, 80)
WOD: 4 rounds
5 muscle ups (10 ring rows+ 10 paralette dips)
5 push jerks @ 75#
5 burpee box jumps 20″
Time: 7:53
Great class! Thanks Patrick π Nice to be back after a week off due to sickness π Push Jerks felt great!
Really nice to meet everyone! ! π
Mobility and Wu x 2
Push jerk x 5
95/135/155/185
Everything felt heavy this morning.
Wod 4 rounds
5 mu’s
5 push jerks @ 165#
5 Burpee box jumps @ 30”
Did 3 ring mu’s didn’t feel great, switched to bar mu’s and at 3rd round shoulder kind of pinched. Quit there.
Great class Patrick and great work 6 amer’s!
Good to stop before you’re injured! Take care of your shoulder.
Push jerks 5 rm
35-55-65-75 (5# off 75% but it felt heavy plenty)
Wod
4 rounds of:
10 pullups
10 ring dips (feet on floor)
5 push jerks(75#)
5 burpee box jumps (18″… Hip a little wonky)
11:10
Congrats on making it into the 500 club Darrell!
Push Jerks x 5
95 – 115 – 135 – 155
WOD:
4 rounds of:
— 5 Jumping Bar Muscle Ups
— 5 Push Jerks @ 155#
— 5 Burpee-Box Jumps @ 30″
TIME: 12:30
Waaaay to heavy for how I felt this morning. Ugly jerks ahoy!
Oh well, a demain!
Congratulations Darrell!
Mobility
WU x 2
Group WU
Push Jerk x 5
55-65-75-85
WOD: 4 rounds
5 muscle ups (10 pull ups + 10 parallete dips)
5 push jerk 75#
5 burpee box jumps @ 24β³
Time: 9:53
Push jerk up to 115×3
2 Rounds
5 Muscle ups
5 Push Jerk 105#
5 Burpee Box Jump 24″
9:47
Stopped at 2 rounds as I was getting a tear on my wrist, not worth making it worse. Mostly just used the time as muscle-up practice as I haven’t done any in a LONG time. None failed so I guess it was a decent day.
Big congrats Darrell! Great milestone!
Congrats Darrell! I guess I haven’t seen you for a while, barely recognized you with that beard π
Push Jerks x5
95-135-155-175
WOD Rx’d
11:14
Great race Mario! And Kevin M π
Dont forget Amanda.
Exactly. How rude.
hahahaha.β¦.you’re too kind.
Welcome to the 500 Darrell!
Mobility and WU x 2
Push jerk x 5
95-105-115-125
Wod 4 rounds
5 muβs(scaled Bar MU)
5 push jerks @ 120#
5 Burpee box jumps @ 30β
Time–> 9:10
Great work 6 am gang!
Mob + WUx2 + Group WU
Push Jerk
95×5 – 135×3 – 155×3 – 175×3 – 185×3
WOD Rx = 11:23
Not often I get to race with Kevin, fun times! Great work nooners!!
Mob + WUx1 + Group WU/Mob
Push Jerks x 5
95 β 115 β 135 β 145 β 155
WOD:
4 rounds of:
β 5 Jumping Ring Muscle Ups (Rings set to my height exactly)
β 5 Push Jerks @ 155#
β 5 Burpee-Box Jumps @ 30β³
TIME: 11:00
Wod with pullups/dips, dropped weight by 15# to 85# for jerks.
A whopping 2 rounds + 4 burpee box jumps.
Day 2 of the lifestyle challenge and I’m like a zombie. Sorry to everyone I come in contact with this week. π
Group WU
Push Jerk x 5
65-85-95-105-115#
WOD: 4 rounds
5 Muscle ups (scaled to 2 pull ups + 8 ring rows + 10 parallete dips)
5 Push jerk 115#
5 Burpee box jumps @ 24β³
Time: 12:57
Thanks for coaching, Stephanie.
Going to be a few minutes late for the 5:00 but still going to make it!
WU Γ 2
Group MOB
Push jerks Γ 5
40, 50, 55, 60
WOD
4R
5 MU’s (10 ring rows, 10 paralette dips)
5 push jerks @ 50#
5 burpee box jump 20″ (step ups)
9:28
Fun WOD and an excellent class Patrick. Congrats on joining the 500 club Darrell!
– Mob x 0.5 (showed up mega late)
– WU x nope π π
– Group WU (yay!)
Push Jerk x5:
85-95-105-115
WOD:
4 rounds of…
– 10 pull up
– 10 parallette dips with 45# plate
– 5 push jerks @ 115#
– 5 burpee box jumps @ 30″
Time = 12:30
WU Next time even if your late!! WU is more important than Group Mob π Ps. Great Job on the WOD!
Mob/ wu x2
Group wu
Push jerk x5
55/60/65/70/75
Wod: 4 rounds 15 min cap
5 muscle up (10 ring row/10 dips)
5 pushjerks (70lb)
5 burpee box jumps (16″)
Time: 10.34
Open gym
Mobility
WUx2
Back squats x4 (70%-75%)
35-85-120-120-120-130-130
WOD: 12min cap
100 DU’s
21-15-9
KBS @ 35#
Burpees
100 DU’s
11:43
After 12 days of not stepping foot in the gym, I’m happy I finished within the time cap. Plus, first 84 DU’s were unbroken…30 rep PR…so close to 100!!
Huge PR on your DU’s nice work!!
Oh, almost into the trophy case! Soon!
Mob,WUx2
Push Jerk 5x (work up to WOD weight)
45,55,65,70,75#
WOD 4 rounds
5 muscle ups (10 ring rows and 10 dips)
5 push jerks @ 75#
5 burpee box jump 18′
Time: 10:20
No more 18″. Get on that 20!
Worked on my hang squat clean with Kevin and I’d strongly recommend it to anyone. Not just for the clean but any movement. Especially if you’re stuck.
Managed to get a 5# PR so now I’m at 105#
Nice Work on your PR!! π
Thanks for the shout out, but you did the work. Now you know where to focus.
For current members, if youβre looking for some extra coaching for certain lifts, skills, or just want 1:1 focus against your specific goals, this could be a great option for you. Includes video analysis services.
Private β $40/hour
Semi-private β $50/hour
WOD at Hotel
AMRAP in 13 minutes
5 One Arm Snatch @ 45 lb
10 Weighted Lunges 25 lb
15 Sit Ups
8 Rounds + 5 snatch
Looks like a good WOD!
congrats on reaching 500 Darrell!
WU x 2
Group WU
Push Jerk x 5
95-115-135-145-155
WOD: 4 rounds
5 muscle ups (10 ring rows + 10 parallete dips)
5 push jerk 155#
5 burpee box jumps @ 30β³
11:01
reduced weight on push jerks and did par dips due to sore shoulder and wrist.
good to be back after 6 days off.
Mob,WUx2
Group WU
Push Jerk 5x (work up to WOD weight)
25,30,35,40
WOD 4 rounds
5 muscle ups (10 ring rows and 10 dips)
5 push jerks @ 35#
5 burpee box jump 16″
Time: 9:11
Thanks Amanda for your help. Great group at 7pm thanks for making me feel welcome.
Great Work Janet!!
Mobility
WUx2
Jerks (Build up to WOD Weight)
35-55-65-75-85
WOD: 4 Rounds:
5 Muscle ups (Jumping) *Rings set at Shoulder
5 Push Jerk @ 85#
5 Burpee Box Jump 24″
Time: 8:22
Great class thanks Mario!
Mobility
WU
Push jerk Γ5
35-45-55-60
WOD
4 rounds
10 ring rows & 10 dips (using rings with a box)
5 push jerks 55#
5 burpee box jumps 24″
Time 10:45
Thanks guys, I have had a great time at CFM. Can’t wait to do 500 more.
You mean you’re not retiring?! You’ve been with us for all three locations. Hopefully you’ll be around for the 4th.
Mob, WUx2
Push jerk x5
65 – 75 – 85 – 95 (95 is 75% of my split jerk, felt a bit too heavy for the WOD with my shoulder still a bit stiff, so went back down to 85)
WOD
4 Rounds
– 10 Ring rows
– 10 Dips
– 5 Push jerk 85#
– 5 Burpee box jumps 24″
Time: 10:15
First time doing 24″ box jumps in a WOD! Thanks for the awesome class, Amanda!
Mob + WU x 2
Push Jerk 5x (work up to WOD weight)
35-40-45-55#
WOD 4 rounds
5 muscle ups (10 ring rows and 10 dips)
5 push jerks @ 55#
5 burpee box jump 24β²
Time: 10:32
Tried one box jump at 30′, to see if I could make it. So scary! Got one π
Build up WOD weight for Push Jerks
45-65-95-115-135
WOD
4 Rounds
5 Muscle ups (15 pull ups and 15 hanging dips)
5 Push Jerks 75%, 115#
5 Burpee box jumps, 30′
Time: 14:21
Away in Fredricton, did the WOD in Gagetown