Another 500 clubber!

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Build up to WOD weight for Push Jerks

4 rounds
5 Muscle-ups
5 Push Jerks (185/135#/75%)
5 Burpee Box Jumps (30/24″)

*15 min cap

Darrell makes 23 people in the 500 club!
Darrell makes 23 people in the 500 club!

56 thoughts on “Another 500 clubber!”

  1. 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

  2. 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!

  3. 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 πŸ™‚ Nice to be back after a week off due to sickness πŸ™‚ Push Jerks felt great!

  4. 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!

  5. 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

  6. 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!

  7. 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 @ 24β€³

    Time: 9:53

  8. 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.

  9. Congrats Darrell! I guess I haven’t seen you for a while, barely recognized you with that beard πŸ™‚

  10. Mobility and WU x 2
    Push jerk x 5
    95-105-115-125

    Wod 4 rounds
    5 mu’s(scaled Bar MU)
    5 push jerks @ 120#
    5 Burpee box jumps @ 30”

    Time–> 9:10

    Great work 6 am gang!

  11. 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!!

  12. Mob + WUx1 + Group WU/Mob

    Push Jerks x 5
    95 – 115 – 135 – 145 – 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 @ 30β€³
    TIME: 11:00

  13. 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. πŸ™‚

  14. 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 @ 24β€³

    Time: 12:57

    Thanks for coaching, Stephanie.

    1. 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!

  15. – Mob x 0.5 (showed up mega late)
    – WU x nope πŸ™ πŸ™

    – 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″

  16. 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

  17. 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!!

  18. 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

  19. 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#

    1. Thanks for the shout out, but you did the work. Now you know where to focus.

      For current members, if you’re 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 – $40/hour

      Semi-private – $50/hour

  20. 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

  21. 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 @ 30β€³

    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.

  22. 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.

  23. 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!

  24. Mobility
    WU
    Push jerk Γ—5
    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

    1. You mean you’re not retiring?! You’ve been with us for all three locations. Hopefully you’ll be around for the 4th.

  25. 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!

  26. 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 24β€²

    Time: 10:32

    Tried one box jump at 30′, to see if I could make it. So scary! Got one πŸ™‚

  27. 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

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