Buckley’s

EMOTM for 10 min
3 Power Cleans
2 Front Squats
1 S2OH (135/95#/60-70%)

*Choose your weight wisely

Row 500m
12 Burpees
21 KBS (53/35#)
Run 400m
12 Burpees
21 KBS (53/35#)
50 Double Unders
12 Burpees
21 KBS (53/35#)

*15 min cap

Compare to Sept.12/13

Jenna is off to school soon. Boo!
Jenna is off to school soon. Boo!

61 thoughts on “Buckley’s”

  1. Warm up x1 plus 400 meter run
    Mobility
    Group warm up

    WOD: EMOTM for 10 minutes of:
    -3 power cleans #40
    -2front squats #40
    -1shoulder to over head #40

    WOD:”Buckley’s”

    -500 meter row
    -12 burpees
    -21 KBS #25
    -400 meter run
    -12 burpees
    -21 KBS
    -150 singles
    -12 burpees
    -21 KBS

    Time: 13:25

    Great work 6 amer’s and great coaching Chantal….busy morning but you kept us on track! ๐Ÿ™‚

  2. Last night was Jenna’s final WOD with us until Christmas break!

    Good luck in Newfoundland Jenna!

  3. Good luck Jenna! We’ll miss you at the gym!

    WOD: EMOTM for 10 minutes of:
    -3 power cleans #80
    -2front squats #80
    -1shoulder to over head #80

    then because ^ that’s not enough…

    WOD Buckley’s Rx

    time= 11:35

    No PR, 8 seconds slower lol, should have looked at my time from last time I may have pushed harder during my burpees. I was taking it easy on the run so overall happy with my time!

  4. WOD: EMOTM for 10 minutes of:
    -3 power cleans @ 115
    -2 front squats
    -1 shoulder to over head

    WOD Rx: 11:00

    First time doing two handed KBS in months.

  5. Jenna, Can’t wait to hear about your NF stories when you are visiting ๐Ÿ˜€ Good luck!

  6. Lab: plan was to work on squat cleans and KBS… Looks like that was Kevin’s plan as well! Haha

    WU & mobility. Did negatives for pull ups
    Lacross ball pecs, traps and tspine

    Squat cleans
    55#x3-65×3-65×3-65×3-65×5

    Farmers carry 70# each hand
    2x40m

    Played with heavy KBS for Russian swings because I didn’t think I could
    60#x5 and 70#x5

    EMOTM for 10 min
    3 Power Cleans
    2 Front Squats
    1 S2OH (135/95#/60-70%) 65#

    Buckley’s
    Row 500m
    12 Burpees
    21 KBS (53/35#)
    Run 400m
    12 Burpees
    21 KBS (53/35#)
    50 Double Unders. 150 singles
    12 Burpees
    21 KBS (53/35#)
    *15 min cap

    12:57. 48second PR and 5# more on KBS

  7. Have a great semester Jenna. You’ll be missed.

    For all of the university students leaving us for the semester who won’t have Cft access or a good gym to carry on in the fall check out the “more” tab above click “vacation wods”

    They’re called vacation wods but there’s nothing restful about them!! Some of them can even done in your dorm room if getting to the school gym is tough. (I’ve also done “Annie” so make sure you take a skipping rope with you as well ๐Ÿ™‚ )

    Keep active, do crossfit, study hard and come see us at Christmas!

  8. Mobility
    WU x1 + 400m run
    Group mobility

    EMOTM for 10 min

    3 Power cleans @ 85#
    2 Front squats
    1 S2OH

    WOD:

    Rx – 13:45

  9. WOD: EMOTM for 10 minutes of:
    -3 power cleans
    -2front squats
    -1shoulder to over head @ 85#

    WOD:โ€Buckleyโ€™sโ€

    -500 meter row
    -12 burpees
    -21 KBS #25
    -400 meter run
    -12 burpees
    -21 KBS
    -150 singles
    -12 burpees
    -21 KBS

    KBS @ 40#

    Time: 14:55 – Wow! Good workout… thanks for the motivational push towards the end.

  10. You know what I love about today’s WOD, the name “Buckley’s” :). I really feel for all of you doing it in today’s heat!

  11. Mob/WU x1 & 400m run
    Group Mob

    EMOTM 10 mins (135/95/60-70%)
    3 pwr cleans (55lbs)
    2Fr Squat
    1 S2OH

    WOD: Buckley’s 15 min cap

    Row 500m
    12 burpees
    21 KBS (#30)
    Run 400m
    12 burpee
    21 KBS
    150 Singles
    12 burpee
    21 KBS

    *Had the last set of KBS left to do at time cap

  12. WU x 1 + 400m run

    EMOTM 10
    – 3 PWR Clean #115
    – 2 FS
    – 1 S2OH

    WOD: Buckley’s
    – Row 500m
    – 12 Burpees
    – 21 KBS #53
    -Run 400m
    – 12 Burpees
    – 21 KBS #53
    -50 DU
    – 12 Burpees
    -21 KBS #53

    Time: 12:20, RX

    Probably one of the hardest WOD’s I’ve done at CFM!

  13. Mob/WU x1 & 400m run
    Group Mob

    EMOTM 10 mins (135/95/60-70%)
    3 pwr cleans 20#
    2Fr Squat
    1 S2OH

    WOD: Buckleyโ€™s 15 min cap

    Row 500m
    12 burpees
    21 KBS 20#
    Run 400m
    12 burpee
    21 KBS
    150 Singles
    12 burpee – only managed to get 6 of these in the time
    21 KBS

    Sooo hottttt

  14. Popped into the nooner just for the EMOTM
    85lbs

    Gosh I love our strength program!

    Good luck, Jenna!

  15. Mobility
    WU x 1

    Stretched Kevin ๐Ÿ™‚

    Group mobility + WU

    EMOTM @ 60#

    WOD: Buckleys
    500 m row
    12 Burpees
    21 KBS 35#
    400m row
    12 Burpees
    21 KBS
    100m row
    12 Burpees
    21 KBS

    14:53

    Thanks for the push at the end Steph & Brian. Really wanted to put down the kettle bell.

      1. I should probably do it every day too….maybe we can work towards getting our feet to touch the wall….lol ๐Ÿ™‚

  16. Warm up x1 plus 400 meter run
    Mobility
    Group warm up

    WOD: EMOTM for 10 minutes of:
    -3 power cleans
    -2front squats
    -1shoulder to over head
    @60#

    WOD:โ€Buckleyโ€™sโ€ (15 minute cap)

    -500 meter row
    -12 burpees
    -21 KBS #35
    -400 meter run
    -12 burpees
    -21 KBS
    -150 singles
    -12 burpees
    -21 KBS

    Time: 2 rounds + 10 burpees @ time cap

    This was a tough one, especially in the heat! Great class Steph, even my sweat was smiling!

  17. WOD: EMOTM for 10 minutes of:
    -3 power cleans
    -2front squats
    -1shoulder to over head @ 35#

    WOD:โ€Buckleyโ€™sโ€

    -500 meter row
    -12 burpees
    -21 KBS 20#
    -400 meter run
    -12 burpees
    -21 KBS
    -50 DU (max 7 in a row, need more practice!)
    -12 burpees
    -21 KBS

    Time: 13:03

  18. – Mob
    – WUx1
    – Double under practice + extra mob
    – Group WU

    EMOTM 10 at 95#

    WOD with KBS at 45# and DU subbed for 150 singles
    14:47

    Felt really sluggish today for some reason, low energy level ๐Ÿ™

  19. Mob
    400m run

    Group WU

    EMOTM 10 min
    @95lbs.

    WOD
    Everything Rx except 50 DU’s = 150 singles
    Time=12:45.

    Great class Steph!! another sweaty one ๐Ÿ™‚

  20. Mobility
    Warm up x1 + 400 meter run
    Group warm up

    WOD: EMOTM for 10 minutes of:
    -3 power cleans #75
    -2 front squats
    -1 shoulder to over head

    WOD:โ€Buckleyโ€™sโ€

    -500 meter row
    -12 burpees
    -21 KBS #35
    -400 meter run
    -12 burpees
    -21 KBS
    -150 singles
    -12 burpees
    -21 KBS

    Time: 13:53

  21. Mobility
    WU X 1
    Group WU

    EMOTM with 135#

    WOD – Buckleys with 53# KB

    131 singles at the 15 min cap

    Thanks for the class Amanda!!

  22. EMOTM for 10 mins:
    -3 power cleans
    -2 front squats
    -1 shoulder to over head
    @55#

    WOD:โ€Buckleyโ€™sโ€

    -500 meter row
    -12 burpees
    -21 KBS #35
    -400 meter run
    -12 burpees
    -21 KBS
    – 50 DU, scaled to 150 singles
    -12 burpees
    -21 KBS

    Time: 13:26

    tough and sweaty wod! thanks Steph!

  23. Mob + WUx1 + 400m Run + Group WU

    EMOTM @ 135# did split jerk

    WOD Rx = 10:24

    That was sweaty! Everything unbroken, except tripped on 50th DU. Row done in about 1:50-1:55 I think…

    Great work everybody!

  24. mob wux1 +400 m run
    group wu
    EMOTM for 10 min
    3 power clean 125#
    2 front squat
    1 shoulder to overhead
    WOD Buckley
    row 500 m
    12 burpees
    21 KBS 53#
    run 400 m
    12 burpees
    21 KBS
    50 DU 9150 single)
    12 burpees
    21 KBS
    time 12:55
    no PR

  25. Mobility
    WUx1

    Group Mobility

    EMOTM for 10Min
    -3 Power Cleans
    -2 Front Squats
    -1 Shoulder to Overhead @ 75#

    WOD: “Buckley’s” RX

    -500m Row
    -12 Burpees
    -21 KBS @ 35#
    -400m Run
    -12 Burpees
    -21 KBS
    -50 Double Unders
    -12 Burpees
    -21 KBS

    **Managed to do all movements unbroken!

    Time: 10:38 (Last Year it was 11:35) PR!

    Cashout: 3x20sec Wall Stretch

    Great Class Amanda! Thanks for the tip on my KBS!

  26. WOD at CF Kinetics Burnside

    Deadlifts x 5

    185-205-225-235-245-265

    WOD – AMRAP 6 min

    5 HPS @ 95# used 75#
    5 Wall Balls 20# used 14#

    6 rounds + 1 HP Snatch

    Fun WOD nice Box, that’s what she said…

  27. EMOTM with 95#
    I was pushing it with the weight, that pretty well wrecked me for the wod… No regrets though ๐Ÿ™‚

    WOD rx’d: 14:39 – nearly two minutes slower than last time. But last time I didn’t do a heavy EMOTM right before…I was gassed before I started. haha

  28. mob wux1 +400 m run
    group wu
    EMOTM for 10 min
    3 power clean 105# (should have gone heavier to 125#)
    2 front squat
    1 shoulder to overhead

    WOD Buckley
    row 500 m
    12 burpees
    21 KBS 53#
    run 400 m
    12 burpees
    21 KBS
    50 DU (scalled 150 singles both legs but favoring the right)
    12 burpees
    21 KBS
    time 13:45
    no PR

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