Click the link above for more info on the Beach WOD this Saturday.
1 min of Deadlifts (135/95# or 65% PP)
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Score is total reps.
In case you want to know what happens at “Beach WOD Day”, watch last year’s highlight video. Then promptly get your name on the whiteboard at the gym.
[vimeo=https://vimeo.com/47401566]
I’ll be missing the beach WOD again 🙁 I’m out of town. Damnit!
Would of loved to get some frisbee beach in.
Ahhhhh I forgot to cancel my 8:30… I stayed on PEI for an extra night…could I please be removed?!
Mobility
WU x2 plus 200 meter run
Strength: dead lifts: 55, 65, 70, 75, 80 (×5)
WOD: 110 reps @ 30#
Cash out : Mackenzie stretch x3
Extra 800 meter run
Mobility/WU x 2 / 200m run
Strength: worked on cleans (stayed @75# today to work on form… elbows up! Thank Marie-No)
WOD @ 70#
Total: 117 reps
Great coaching as always Marie-No! Good job 6am crew! 🙂
Warmup
Deadlifts (5) up to 155 (ran out of time)
WOD @ 75lbs
140
Great job 7amers! 🙂
Nice score Gillyon! 🙂
Mob + Run 200 + WUx2 + 15 Supermans
Front Squat 3-3-3-3-3-1-1
155 – 175 – 205 – 225 – 250 (3RM PR) – 275 (1RM PR) – 285 (1RM PR)
WOD scaled @ 95# = 110 reps
Scaling this one allowed for good form on deadlift, get more reps on push press and not kill my back on the backsquat. Still ended up a sweaty mess. Good work 7am!
Notes:
– Shoulder is finally feeling stronger on pull-ups during warm-up. As soon as it’s 105% ready, will hit the snatches again.
– Front squat felt great. 300# is not far off. I had some juice left still.
@home 12pm Back/Core Rehab
– Hamstring Stretch 5x30s ea. leg
– 15x Down-Ups
– Bridge Leg Extend. 5×12 (alt)
– Accumulate Plank in 10 min = 7m20s
– Floor Arm Swings Back 5x 12 @ 25# plate
how can you accumulate 10 mins plank in less than 10 mins?
No, its the other way around. 7m20s of plank in 10m. I have yet to figure out how to bend time & space.
Nice numbers on the front squats Mario 🙂
Mobility
Ran 400m, WUX2, 15 Supermans
Strength: OHS 5x (15, 20, 25, 30, 35)
WOD: 1 min. of ea. of following:
deadlifts, burpees, pushpress, burpees, power cleans, burpees, back squat, burpees
Total Reps: (@ 40lbs.) 111
Thanks Marie for the OHS coaching, I need to work on those knees out 🙂 So nice to work out with you Tania, and thanks for the conversation on the way to and from Shane, good work today 6am ers!!
Great job, Tania said she had fun working out with you too!
Mobility
400m run, WUX2, 15 Superman
Strength – Deadlift X3
185-205-225-245
Seem to be going backwards with these lately.
WOD @ 110#
Total–> 122
Great job morning folks!
Happy birthday Gabe…you were holding out on us this morning.
mob
200m run+wux2+15 Supermans
Shoulder Press
80,85,90,100,105pr
[email protected]#
total reps 114
WU x 1 15 superman
Front squat x 5
95-115-135-155-175
Wod RX
92 repa
STRONG
Nice work Josh!
Thanks guys!!
Some big numbers at 7am today:)
Nice work Josh! That;s some a pretty heavy WOD!
Lovely English…but nice work sir!
Great work Josh! Heavy weight.
Mobility
400m Run, WUx2 + 15 Superman
Strength: Cleans
55,60,65,70x 5
WOD : @ 40#
1 min of Deadlifts (135/95# or 65% PP)
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Total Reps : 124
Great AM Good Job everyone!
Vacation Workout
3km run with 3 burpees everytime a song ended
forgot to look at my start time, but things felt slow and sluggish today
I love seeing what you are doing for “vacation WODs” Jen! Good for you! Did you get any strange looks with this one? LOL
I’d make sure to have the album version of In-a-Gadda-Da-Vida on my play list.
It’s 17:05 long. 😀
Great wod!!
Cool WOD! I admire your dedication to get some vacation WODs in!
Personally I think I would start with Stairway to Heaven and then American Pie…maybe some Freebird.
Great sing choices guys – got me smiling this morning 🙂 Many strange looks, but that is okay 🙂 You would have had a good laugh too because just after I posted this, my mom came and asked me to help my dad move a baby grand piano out of the house. Does that count as a deadlift? tee hee hee 🙂
Mobility
200m run + WUx2 + 15 supermans
Strength: Push Jerk
5×20-25-30-35-40
WOD: 100reps at 40#
Mobility
200m run, wu x 2, 15 supermans
Strength : Front Squats
5 x 65-75-85-85-90
WOD (55lbs)
– 1min. deadlifts (23)
– 1min. burpees (15)
– 1min. push press (7)
– 1min. burpees (12)
– 1min. power cleans (11)
– 1min. burpees (11)
– 1min. back squats (12)
– 1min. burpees (10)
Score : 101
First post wedding WOD haha !!! Felt good 🙂
Great job Madame Cool 😉
Mobility
Run 200 + WUx2 + 15 Supermans
Cleans x5
65-75-80-85-65 (To work on form corrections.)
WOD @ 40#
118 reps (Did 122 movements… stupid, Stupid, STUPID hand release earned me 4 no reps yet again…)
Great job Heather – I really admire your honesty – I don’t think most people would do their own “no reps” in a WOD that isn’t being judged by someone else! 🙂
You’ll find most people at CFM are honest enough to no-rep themselves.
Cuz’ our members are awesome.
^ I second that, indeed they are
There’s no honour or integrity in being a “Whiteboard Hero”…
No-repping yourself is the ONLY way to be ready when you do have a judge watching you. And I second (third??) both Mario and Amanda’s comments. Integrity is an essential part of what makes our gym special.
^ Integrity and technique were VERY apparent from the CFM crew at the Hopper.
Mob
200m Row + WU x 2 + 15 Supermans
Strength – Shoulder Press ( was supposed to be Push Press, but started doing Shoulder Press without realizing it, so I continued…Push Press next time) X 5
35-40-45-50-55
WOD:
1 min of Deadlifts (135/95# or 65% PP) 40 #
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Score: 77 – felt that I worked my ass off and really pushed myself, very short breaks, NO water breaks – really disappointed in my score.
k well all of this: ” felt that I worked my ass off and really pushed myself, very short breaks, NO water breaks”….
….is far more important than your score. 🙂 Great job.
You DID really push yourself – and that’s what really matters. Well, that and you can change your own water cooler bottles! 😉
No, no, no…please don’t be disappointed. You worked your butt off and really pushed yourself. That’s more important than the number on the whiteboard. Way to go Julie! 🙂
Set my alarm for 530pm instead of 530am!! My bad…sorry for the no-show. I’m all about the burpees these days!
lol! I’ve done that before but ended up waking up on my own at 5:50 and got to the gym by 5:58. Was a new “get ready for crossfit” PR lol.
Run 200 / wux2 / 15 spermans
Strength. Dead lift x3
205-215-225-235
WOD. 1 min of
Dead lifts
Burpees
Push press 95lbs
Burpees
Power cleans
Burpees
Back squat
Burpees
-114
Rob Brydges
200m run, WU x 2 + 15 superman
Backsquat x 3
135-160-185-195-195
WOD @ 85# – 105 reps
Mobility
400m Run, WUx2(4 kipping pullups) + 15 Superman
Strength: Overhead Squat x 5
55,65,75
WOD : @ 85#
1 min of Deadlifts (135/95# or 65% PP)
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Total Reps : 120
Practiced a couple handstands. And I do mean just a couple.
Thanks Marie-Noelle. Good job, 7 AM’ers.
Nice score Kevin!
Great job Kevin! We could have had a nice little race 🙂
Could you cancel my 4:15 class. Thanks.
done
Mob / Run 200m / WU x 2 + 15 Supermans
No Strength – Worked on some lower back mobility
WOD @ 95# (having some lower back issues)
1 min of Deadlifts
— 1 min of Burpees
1 min of Push Press
— 1 min of Burpees
1 min of Power Cleans
— 1 min of Burpees
1 min of Back Squats
— 1 min of Burpees
TOTAL: 109 Reps
Will be interesting to try this with more weight next time.
Mobility
200m Run + WUx2 + 15 Supermans
Strength: Front squat (x5) 95-105-115-120(x2)-115(x4) – Tough!!
WOD @ 55
1 min deadlifts
1 min burpees
1 min push press
1 min burpees
1 min power cleans
1 min burpees
1 min back squats
1 min burpees
Score: 111 reps
Really enjoyed this one! 🙂
Mobility
200m run + Wu x 2 + 15 superman’s
Strength squat cleans
135/ 185/205 x 5/ 225 x 3/ 245 f didn’t give myself much time between tries, was getting short on time. Too much gabbing. Rushed the lift and landed on my toes twice. On a good note they felt good without my oly shoes.
Wod rx’d
145 reps
Push presses were the hardest part.
Great work 6 amer’s. Great class Marie.
Holy cow! Big score Rx Shane 🙂
Thanks, I am really trying to push outside my comfort zone as far as cardio is concerned. I find myself backing off as soon as it gets a little hard to catch my breath, and I know I could maybe go a bit harder!!! Overall it’s getting better. 🙂
thats an awesome score shane good stuff
Thanks brad, nice work yourself and good work on the front squat.
Mobility
200m run + WU x 1 + 15 Supermans
Strength: Push Press 5x
45-95-115-125-135 Last rep was slow and wobbly. Felt a pinch in my back so I didn’t do the posted WOD.
2k row: 7:59
1+1/4 Front Squats
135×3
185×3
205×3
215×2
225x1x3
WOD @ 115#
Deadlifts – 43
Burpees – 13
PP – 16
Burpees – 11
P.Clean – 16
Burpees – 10
B.Squat – 18
Burpees – 13
Total – 140
Feeling sore, tired and run down after the weekend. It was a good decision to scale back. I got more reps and more of a workout had I have gone with 135#.
WOD Momified
1 min of Deadlifts 70# KB
1 min of Down-ups
1 min of Push Press 45#
1 min of Down-ups
1 min of Hang Power Cleans 20# dumbbells
1 min of Down-ups
1 min of Back Squats 45#
1 min of Down-ups
126 Reps
Hehehe momified. Punny!
WUx2+ 15 Superman
shoulder pressx5
95-110-125-140-155(2) PR for reps
WOD @120#
1 min of Deadlifts
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Total Reps : 101
Mob
WU x 2 but forgot to do the supermans… oups!
Strength – Deadlift
3 x 140-145-150-155-160 (15# pr for weight but last time I was doing 5 reps)
WOD @ 80#
1 min of Deadlifts – 40
1 min of Burpees – 11
1 min of Push Press – 10
1 min of Burpees – 7
1 min of Power Cleans – 11
1 min of Burpees – 6
1 min of Back Squats – modified to Air Squats – 20
1 min of Burpees – 7
Total reps : 112
Deadlifts and air squats made up for brutally slow burpees.
Strength: Front Squat (deload)
5x 85-95-100-110-120
WOD w/ 65# and hand-release burpees: 108 reps
Mobility
WUx2
Strength: Shoulder Press (x5) 65-75-85-90-95 (5 rep PR for me 🙂
WOD @ 75
1 min deadlifts
1 min burpees
1 min push press
1 min burpees
1 min power cleans
1 min burpees
1 min back squats
1 min burpees
** Hand release burpees, it makes a difference!
Score: 121 reps
Fun class 6:45pm crew!
awesome job on the burpees matt.. you really went at that last set!! 🙂
Thanks Jeff, the last couple though were probably the slowest burpees ever! Great coaching as always !
Damn man, nice work!
Mobility
WU x 2 +15 superman
OHS x 5 (snatch from the ground then 5 reps)
95-105-115-115-125
Thanks Jo for the tips. But back open knees on the squat.
Wod @135
92 reps
Fun class !
Mobility, lots of mobility
WU x 2
Strength: Squat cleans (x5)
75-95-115-135(3)-145(2)-155(1)
WOD @ Rx (95#)
1 min deadlifts
1 min burpees (hand release a la Hopper, all rounds)
1 min push press
1 min burpees
1 min power cleans
1 min burpees
1 min back squats
1 min burpees
Total = 120 reps
Deadlifts were the best part. Push press was a wake-up call. Burpees sucked the entire way through 🙂 Fun WOD! Awesome work 6:45 crew! Great class coach Jeff!
Yes, this was more of a burpee WOD for sure, and I agree the deadlifts were the best part lol. Great job as always!
Wow.
Nice work!!!
HOLY SHIT nice work Lora!
Holy F! Nice work, machine!
mobility
WU x 2
front squats x 5 (light)
45-65-95-115-125-135 (did these with a 2 second pause at the bottom)
wod Rx
115
way way tougher than I thought it would be.. push press was a shock to the system! 🙂
Mobility
WUx2 + 15 Superman
WOD : @ 60#
1 min of Deadlifts (135/95# or 65% PP)
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Total Reps : 117
WUx2+ 15 Superman
shoulder pressx5
95-110-125-140-155(1) PR for reps
WOD @ 135# Rx
1 min of Deadlifts
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Reps: 127
Awesome job Chris!!!
– Mobility
– WU x2
– Strength = Clean, x5 of…
75-80-85-80-out of time 🙁 (dropped weight to work on form)
WOD @ 50# (should have gone a bit heavier)
– 1 min deadlift
– 1 min burpees
– 1 min push press
– 1 min burpees
– 1 min power clean
– 1 min back squat
– 1 min burpees
105
Good for you for dropping the weight to work on form. It will pay off big time for you. Nice job on the WOD.
Wu x 1
Butterfly pull-ups 4 sets of 5
Deficit handstand push-ups
Wod
137 reps as RX’d
WU x 2
Dead lifts x 5
140-150-160-170
WOD @ 65#
119 reps
Push presses were tough. I should have gone faster on the burpees…I think I had a few more reps in me. (Note for next time)
WUx2+ 15 Superman
WOD @ 65#
1 min of Deadlifts
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Reps: 107
I probably managed to do 8 no-rep burpees, thanks HR.
Yay first day back in 2 months 😀
Mobility
WUx2 (got 7 pullups in my first set.. pretty pleased with that as I haven’t done them in a while)
Strength: Shoulder Press
65, 75, 85, 95, 100
Most felt good, last set was pretty tough.
WOD @ 70# – I scaled this down a bit.. first day back didn’t want to kill myself! Still found it was a pretty tough workout. Did shoulder press before the WOD, so the push presses were definitely the hardest part!
– 1 min deadlift
– 1 min burpees
– 1 min push press
– 1 min burpees
– 1 min power clean
– 1 min back squat
– 1 min burpees
Score: 129 Reps
Adam
Mobility
WUX2, 15 Superman
Strength – Deadlift X5
65,75,85,95,105
Still trying to figure out my weights on strengths
WOD @ 60#
Total 90
Thanks for the help Jo!
mobility x 2
front squat x 5
135-170-180-195-210-225 pr
wod @ # 95
total reps 140
was a hell of a work out
Mob
200m run
50 no show burpees
Strength Cleans to 90lbs
Wod
1 min of Deadlifts @50lbs
1 min of Burpees
1 min of Push Press
1 min of Burpees
1 min of Power Cleans
1 min of Burpees
1 min of Back Squats
1 min of Burpees
Total Reps 104