5 rounds
9 Deadlifts (135/95#)
6 Hang Power Snatch
3 OHS
Be careful…
[vimeo=http://vimeo.com/16095276]
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Burgener Warm Up
Hang Power Cleans: to 125lbs
WOD @ 95lbs (still struggling with elbow issues)
Time: 5:33
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to 80#
In the last few reps I also did an OHS and I did a PR on my OHS.
WOD: 5 rounds @ 65#
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 7:13
Practiced DU’s:
– 17 for a PR of not so good looking DU’s (almost a tuck jump)
– 7 for a PR of better looking DU’s
DU’s are now going to be part of my WODs.
Way to go vince..
Bravo Vincent 🙂
Way to kill the DUs!
Good Job Vince.
Awesome!!
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to 65lbs
WOD: 5 rounds @ 55lbs
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 8:25
Really frustrated with Hang Power Snatch today, my form was not good, I was not able to do more than 65lbs, hopefully next time!!
Great job Everyone!!
Daily squat 280
WOD as rx’d
5:30 (but only 3 rounds – back acted up, so I pulled the plug)
Squat to 170#
Hang Power Snatch
45×5 65×3 75×3 85×2 90×2 95F (max is 100 just not working for me today i guess)
4 Rounds @ 45#
1 Squat Snatch
10 OHS
1 Squat Snatch
10 OHS
50 Double unders
9:20 (quite a decieving WOD and double unders were not easy today)
We leave for Cancun tomorrow! Enjoy the rest of your week peeps!
Ooh I ddin’t know you were leaving so soon! Have a great trip! Be safe 😀
Have a Great Trip!! 🙂
Have a wonderful trip & Be safe
Have lots of fun on your trip!
Mobility
20 OHS against wall
Hang Power Snatch to 135lbs
WOD : 5 Rounds @115# (after first round dropped to 95#)
-9 Deadlifts
-6 Hang Power Snatch
-3 OHS
9:07
Weight ended up being too much and had to lower. Picked up pace after going to 95#.
Did first pull-up today… It was not pretty and despite a tough panel of judges (Kevin and John) my chin surpassed the bar! When I started in August, I could barely do one with the black band….Excited to try more than one consecutively!!!
Congrats on your pullup Mat!! And, great job on that WOD 🙂
Thats awesome man, won’t be long now and you will be doing the warm ups without the band.
Awesome, Mat!
Congrats!! 🙂
freaking awesome!
Way to go!
Have a great trip to Mexico Kevin and Jo!!
Did today’s WOD back in Dec to test it out
WOD @ 80# – 9:19
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to 65lbs
WOD: 5 rounds
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 4:58
Also, faced a fear today! I did my first handstand 🙂 Thank you for your help Pat.
“Fear is the path to the darkside” -Yoda
Nice job Shannon!
Mobility
20 OHS against the wall
Burgener WU x 3
WOD @ 65 # (85# was my 70%, scaled it to 75# and then had to drop the weigths to 65 after the first round… my snatch form was pretty bad)
Time: 8:06
Also, Practice hang power snatch to 95#
Mobility
20 OHS against the wall
Burgener WU x 3 as a group
Hang Power Snatch to 90#
WOD: 5 rounds @ 70#
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 5:59
Practice skill of the week – ring dip
Mobility
20 OHS against the wall
Burgener WU x 3 as a group
Hang Power Snatch to 50#
WOD: 5 rounds @ 40#
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 7:35 – first 3 rounds did not go low enough on my squats for the HPS
cash out – shoulder stretch
Practice skill of the week – ring dip green band
You do not need to do a full squat on the HPS.
I’m thinking she meant the OHS?
Ok, tried this again this afternoon.
Wod with 95#
3:49
Back felt much better and definitely how the wod should have felt! Toast by the end of it.
Great time Kevin!
Nice!
Hang power snatch to 115#
5 rounds @ 55#
9 Deadlifts (135/95#)
6 Hang Power Snatch
3 OHS
time: 4:00
Hang Power Snatch and did an OHS after the HPS
45×5
75×5
95×2
115×1
135×1
145×1
155×1 PR of 20# for the OHS
WOD at 95# -> 5:36
Mobility (being very careful with hip flexor)
20 OHS against the wall (this was eye-opening)
Group Bergener WU x 3
Hang power snatch practice
5-5-3-3-3-2-2-1
45-55-65-75-80-80-80
WOD @ 65#
5 Rounds of:
9 Deadlifts
6 Hang Power Snatch
3 OHS
Time = 5:47
Cashout – lacrosse ball/ foam roll back and hip flexor
Warm up
Military PT – Sprints and bodyweight stuff (jumping squats, lunges, ab work)
Bagged myself pretty hard here
Squat 315×1
Strength – Benchpress 3RM
135-155-185-205-215-225-235-245(pr)-255×1 for fun.
WOD
15min amrap
20 KBS at 52lb
10 Pushups
11 rounds and 10 KBS I think, might have been 12 rounds.
Lower back is dead from prior deadlifts.
Hang Power Snatch and did an OHS after the HPS
45×5
75×5
95×3
115×2
135×1
145×1
155×1 PR of 20# for the OHS(Dec 2 was 115 lbs happy with this)
WOD @ 95#
5 Rounds of:
9 Deadlifts
6 Hang Power Snatch
3 OHS
Time = 5:20
Great PR Tim.
Mobility: 20 OHS against wall. Need to do this more often in warm up.
Burgener warm-up x 3
Hang Power Snatch
45-55-65-75-85-95 (fail)
WOD with 65 lbs
Time: 5:11
Practiced muscle up progressions.
Tonight at home:
Cardio: 65 minutes on my ellipitical: 10.2 km
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to 105#
WOD: 5 rounds @ 85# first round dropped to 75# shoulder issues
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 7:03
Mobility
20 OHS against the wall, a little awkward
Burgerner WU x 3
Hang Power Snatch to 60#
WOD @ 35#
time = 5.06
Hang Power Clean —> built up to a 1RM of 190# (PR) 🙂
Modified WOD (135#):
5 Rounds…
9 Deadlifts
6 Hang Power Cleans
3 Squat Cleans
Time —> 6:42
Modified doesn’t mean easier. 😉
Awesome job 5:30pm and 6:30pm crews!
Welcome Chris S. and Cameron to your first class!
WU X 1
Burgener WU x 3
HPS x 3
65 – 85 – 90 – 95 – 100
Wod @ 85#
5 rounds
9 Deadlifts
6 HPS
3 OHS
Time: 8:30
Good wod.
Hang Power Snatch
45×5
75×5
95×3
115×2
135×1
145×1 (pr # OHS)
WOD @ 95#
5 Rounds of:
9 Deadlifts
6 Hang Power Snatch
3 OHS
Time = 5:56
Like this WOD..
Great job on your MU attempt trent, itll come soon.
Have a great trip Kevin and Jo
Mobility
20 OHS against wall
Hang Power Snatch to 135lbs
WOD : 5 Rounds @ 95# (after first round dropped to 95#)
-9 Deadlifts
-6 Hang Power Snatch
-3 front squat
under 4:35 too exausted couldnt look up at the clock haha
New PR: 165 Hang Power Snatch.. not bad for a first night
Great job Chris! Welcome aboard!
Mobility
20 OHS against the wall
Burgener WU x 3 as a group
Hang Power Snatch to 60#
WOD: 5 rounds @ 40#
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 5:00 (1 minute per round – just like I was told 😉
Ring dip practice with purple band
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to 70
WOD: 5 rounds @ 55#
9 Deadlifts
6 Hang Power Snatch
3 OHS
Time: 7:09
My right shoulder still hurts since I tried Thrusters yesterday. I’ll need you John! I’ll call tomorrow for an appointment. No offence, but I was just hoping it’d go away and I wouldn’t need you. Now I have to face the truth!
Ring dip practice with purple band
Great job Nathalie! We all have to face the Johnny once in a while. I guess no pain, no gain. (Only for Johnny) 😉
Merci Gabriel! 🙂
Love you guys – Thanks and I’ll do my best!
Mobility and 20 OHS against wall
Group burgener
HPC to 70 (failed 75#… don’t get it… got 100# last week?!?)
WOD with 35#: 3:26… should have gone heavier but those OHS kill my wrists
We did cleans last week and snatches today, that’s why.
just realized that… few! thanks
Hang Power Snatches
35 x5
55×3
65×3
70 x2
Back to 65 x3 to work on form
70 x2
Really struggling with this lift.
WOD @ 65#
Time = 10:45
HPS were not my friend today. I really wanted to drop weight after the 1st round, but hung in there. Following rounds felt better, I just needed to find my groove. Not a fast WOD for me, but happy to get through it.
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to 100#
WOD: 5 rounds @ 75#
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 5:39
Felt good, 75# was just right, any more and my hands would have slipped off the bar.
Practiced muscle ups. almost got it my first try. will practice transition tomorrow and attempt again on friday. Starting to practice weighted pull ups/chin ups at home, nothing crazy just a few reps worth.
PS, thanks Pat, Mark, and Jeff for the tips and tricks for muscle ups.
WU x1
20 OHS – Wall Style
Burgener WU x3
HPS – 5-3-3-2-2-1-1
65 – 75 – 85 – 95 – 105 – Stopped
Sore thumb
WOD – Modified – 5 rounds @ 55#
9 Deadlifts
6 Hang Power Snatch
3 Over Head Snatch
Time: 3:26
Pulled off three in a row Toes to Bar and they felt pretty good. Need more practice!
Great job 6:30 class!
WOD from home… Just finished – long day!!
WU of 12 minutes of biking plus CFWU times 1 (super sore today and my elbow hurts since last night’s WOD… Taped my elbow and it seems to relieve some of the pain… Did three strict pullups unassisted and then finished the rest with a green band…)
WOD using 55 lbs – will stop if elbow is aggravated…
Time : 6:19… My grip was the hardest part of this workout, for some reason the hook grip felt harder today than usual.
Tired and looking forward to bed now 🙂
wod @ 45
time- 5:08
Mobility
20 OHS against the wall
Burgener WU x 3
Hang Power Snatch to #55. Stayed there to practice form
WOD: 5 rounds @ #35
– 9 Deadlifts
– 6 Hang Power Snatch
– 3 OHS
Time: 4:54