There’s a sign-up list at the gym for the Judge’s Meeting – Sunday at 3pm. With 90 people registered, we’ll need LOTS of judges this year.
Push Press x5
60-65-70-75-75%
1 min per station (max reps)
Squats
Pushups
Box Jumps (20”)
Pullups
Inverted Burpees
Wall Balls
Burpees
Double Unders (no singles)
Compare to Jan.25/16
Not all workouts are Kevin Wood originals. Sometimes, I pull from other sites like the CrossFit.com main site, CFNE, Linchpin, and local CF gyms. There’s inspiration everywhere!
Please cancel my 6 am, sorry!
Wu & mob gwu
Push Press x5
Wu#95
60-65-70-75-75%
#105-115-125-135-145
1 min per station (max reps)
Squats 30
Pushups 30
Box Jumps (scale step ups 20”) 15
Pullups strict 5
Inverted Burpees 5
Wall Balls 20
Burpees 8
Double Unders (scale squats) 25
Total 138
Thanks Shane. Thanks for sharing the bar Mark and Gabe for the Wod push.
Push Press x5 (thanks for sharing the bar Kelly)
60-65-70-75-75%
55-60-65-70-75-75#
1 min per station (max reps)
Squats -37
Pushups -22
Box Jumps (20”)-19
Pullups-15
Inverted Burpees-9
Wall Balls (10#@10′) -13
Burpees-12
Double Unders-37
Total:164
Thanks Shane!
Mobility
WU x 1
Group WU & Mobility
Push Press x5
60-65-70-75-75%
55-60-65-70-75-75# (Thanks Laura!)
1 min per station (max reps)
Squats – 33
Pushups – 20
Box Jumps (20”) – 17
Pullups – 15
Inverted Burpees – 12
Wall Balls (10#) – 21
Burpees – 15
Double Unders – 50
Total: 183
Thanks Shane. Good job everyone!
Wu & mob gwu
Push Press x5
Wu#95
MOB Group WU & MOB
Push Press x 5
60-65-70-75-75%
WU – 95#
105# – 115# – 125# – 135# -140#
1 min per station (max reps)
Squats
Pushups
Box Jumps (scale step ups 20”)
Pullups strict – Ring Rows
Inverted Burpees
Wall Balls
Burpees
Double Unders – Singles
TOTAL: 191
Push Press x5
60-65-70-75-75%
105-115-125-135-135
1 min per station (max reps)
Squats – 40
Pushups – 25
Box Jumps (20”) – 20
Pullups – 8
Inverted Burpees – 6
Wall Balls – 21
Burpees – 9
Double Unders – 39
168
This was fun 😉
Thanks Kevin!
Wux1
21 fast burpees
mob gwu
Push Press x5
Wu#95
60-65-70-75-75%
95-105-115-120-120
1 min per station (max reps)
Squats 37
Pushups 32
Box Jumps 20
Pullups 17
Inverted Burpees 7
Wall Balls 17
Burpees 13
Double Unders 49
Total–> 194 PR of 11 reps
Great work am peeps!
Squats – 64
Pushups – 33
Box Jumps – 50
Pullups – 22
Inverted Burpees – 5
Wall Balls – 33
Burpees – 12
Double Unders – 106
Total – 325 (42 rep PR!)
Cashout – Tabata DB Snatch (alternating each round) @ 50#
8-8-7-6-7-7-7-7
impressive numbers coach!! Good job!!
Mob
WU x1
Group
PushPress x5
[email protected]#
60-65-70-75-75#
WOD
1 Min/station (max reps)
Squats-40
Pushups-21
BoxJumps(20″)-6
RingRows- 35
Reverse Burpees- 4
WallBalls(8#)- 14
Burpees- 8
Double Unders- 5
Total Reps: 133
Mob
WU x1
Group
PushPress x5
[email protected]#
85-90-90-95-100#
WOD
1 Min/station (max reps)
Squats-48
Pushups-25
BoxJumps(20″)-15
Pull Ups(jumping)- 8
Reverse Burpees- 8
WallBalls(8#)- 18
Burpees- 12
Double Unders- 6
Total Reps: 140
Thanks Kevin!
Wall balls #12
WU x1
Group
PushPress x5
95-115-125-135-145-145
WOD
1 Min/station (max reps)
Squats
Pushups
BoxJumps(20″)
RingRows – 35
Reverse Burpees (scaled)
WallBalls(20#)
Burpees
Double Unders
Total Reps: 151
mob wux1
group mob wu
push press x 5
65×5 95×5 115×5 125×5 130×5
1 min per station
squat 50
push up 25
box jump 16
pull up ( ring row ) 23
reverse burpees 10
wall ball 16 14#
burpees 12
DU ( single ) 125
total 277
Push press x5
40# – 45# – 50# – 55# – 55#
Wod:
Squats – 44
Pushups – 11 from toes
Box Jumps (20”) – 8
Pullups – 4 (thanks for not letting me do ring rows Amanda)
Inverted Burpees – Reverse lay on the floor and flail – 2
Wall Balls @ 10# – 6
Burpees – 12
Double Unders – 9
Total : 96
Lower total score this year, but I improved on the following : push-ups from toes vs knees, 20″ box vs 12″, pull ups vs jumping pull-ups, 10# med ball vs 6#, and 9 DU vs 0!
Push press x5 from the floor
75-85-95-105-110-110#
WOD Rx:
222 reps
Squats: 51
Pushups: 25
Box jumps: 28
Pullups: 18
Inverted burpees: 8
WB: 21
Burpees: 12
DU: 59
Thanks Kevin!
Sick numbers kevin
Had to WOD with crossfit quispamsis due to work and baby with a fever
Snatch practice emom heavy
Did it with 135lb. Mostly power snatches followed by the overhead squat all in 2 continuous motions. Sometimes dropped bar on the overhead squats and sometimes was able to do it Power snatch is getting much smoother 2 reps I may not have resorted to muscle up and might have actually kept my arms straight and used a thumb grip ( which I detest). It’s all here say though as you will not have witnessed
WOD
15 box jumps 24′
12 push press 115
9 pull ups
Amrap 10 minutes
3 rounds + 30 reps yes I did some pullups. And proud they were ok. Push presses all unbroken Box jumps sucked my cardio dry
See you all Friday
LOL Mike I enjoyed this commentary 🙂
I can’t remember my score! 🙁
I think 181…?
Push Press x5
60-65-70-75-75%
45-50-55-60-60lb
1 min per station (max reps)
Squats
Pushups
Box Jumps (20”)
Ring rows
Reverse Burpees
Wall Balls 10lb @10′
Burpees
Double Unders (no singles)
147
Push Press x5
60-65-70-75-75%
50 – 60 – 54 – 75 – 75 – 75#
1 min per station (max reps)
Squats
Pushups
Box Jumps (20”)
Pullups (Ring Rows)
Inverted Burpees (Reverse)
Wall Balls (14#)
Burpees
Double Unders (no singles)
Total: 150