A quick note on injury. If you have pain or unusual soreness, you need to tell a trainer. We can’t read your mind. We may be magical, but we’re not psychic. Working out through pain is NOT ok. All of the trainers are capable of prescribing substituted movements to accommodate you. But you have to tell us.

Side note – this doesn’t mean stay home. This just means we will modify movements. Please refer to this post on working out with an injury.

50 Double Unders

15 Clusters (135/95# or 65% PP)

30 Burpees

15 Clusters

50 Double Unders

JackieCan you please cancel me for this mornings 6am class. I am not feeling well today. Thanks.

AmandaFeel better!

GinetteMissed you this morning jackie, hope you are feeling better!

Shawn JohnsonMOB

WUx1

15 Box Jumps 30″

15 Wall Balls #20

15 KBS #53

Strength:

Front Squat x5

105-125-145-155-160

WOD:

50 Double Unders

15 Clusters #100

30 Burpees

15 Clusters #100

50 Double Unders

Time 12:31

GabrielWUx1

15 Box Jumps (30in)

15 Wall Balls (20#)

15 KBS (70#)

Strength – Deadlift X5

225-265-285-305×4

Stopped pulled a lower groin muscle in left leg due to me trying to adjust leg position mid lift.

Note to future Gabe: DO NOT DO THAT!!!

Amanda please do not feel bad your advice was excellent, just my judgment in when to do it was wrong 🙂

WOD

50 Double Unders (Scalled Single Unders x150)

15 Clusters (Scalled 115# Clean and push Press)

30 Burpees

15 Clusters

50 Double Unders

Time–> 10:59 I think, did not write time, Kevin can you confirm please?

Great job 6 AM’ers!

AmandaYup your time was 10:59 Gabe

Vincent RoyMobility

WU x 1

15 Box jumps (30in)

15 Wall balls (20#)

15 KBS (45#)

Push Jerk x 3

95-105-110-120-125

WOD: “Burpee sandwich”

50 Double Unders

15 Clusters (87#)

30 Burpees

15 Clusters

50 Double Unders

Time: 11:17

TrentI was hoping to close the gap on the last set of Clusters then get you on the DUs, but your DUs have come a long way. Great race Vincent.

Vincent RoyThanks! You had more weights than me, but great race nonetheless.

TrentMobility

WU x 1

15 Box jumps (24in)

15 Wall balls (20#)

15 KBS (53#)

OHS x 5

115-125-130-135-140(PR 5#)

WOD: “Burpee sandwich”

50 Double Unders

15 Clusters (120# first 5 reps then went to 115#)

30 Burpees

15 Clusters

50 Double Unders

Time: 11:29

Joanna50 Box Steps 20″

15 ‘Clusters’ (Did hang power clean+thruster)

30 Down-ups

15 ‘Clusters’

50 Box Steps

13:04

Chantal L.WU x 1 +

15 Box jumps (20”)

15 WB (14#, 10′)

15 KBS (45#)

Burpee Sandwich… don’t worry folks, it’s paleo… the DU’s are the romaine lettuce… light and crispy.

-50 DU’s

-15 Clusters (85#)

-30 Burpees

-15 Clusters

-50 DU’s

14:04 … wasn’t sure if I was going to finish this one. The burpees was a very tough meat to chomp on. Also, is was very hot this morning and I really wanted to take my shirt off, but didn’t want to intimidate anyone with my abs of steel!

JoannaSo..if double unders were the romaine lettuce and burpees were tough meat….what food did the clusters represent for you?

AmandaBurpees = cheesy goodness

Chantal L.Haha Clustuers = home made paleo mayo ? Thick.. distinctive taste…

Or maybe a tomatoe… a very very sour tomatoe.

LoraLOL…were you hungry this morning, Chantal??

Valérie Arseneauawesome WOD description lol.

Kevin MackWU x 1 +

15 Box jumps (24”)

15 WB (20#, 10′)

15 KBS (53#)

Strength: Push Press

80-95-100-110

Burpee Sandwich

-50 DU’s (scaled to 150 singles)

-15 Clusters (80#)

-30 Burpees

-15 Clusters(80#)

-50 DU’s(scaled to 150 singles)

DNF – came up 25 singles short.

400m Run (with about 20m of walking holding hands…. ;))

Mario(Home, 12pm)

Mob + WUx2

Volume – EMOTM 10 mins

Push Press 95# = 100 (10×10 reps)

MarioHurray for weights at home! 😀

Rob BrydgesWux2

Strength x5.

135-145-155-165

WOD

50 Double Unders

15 Clusters (135/95# or 65% PP) 95lbs

30 Burpees

15 Clusters

50 Double Unders

-13:18

Rob Brysges

Rob BrydgesStrength was back squat and went to 175lbs

MariaNo strength, mobility, mobility, mobility,

WOD

50 Double Unders

15 Clusters 70#

30 Burpees

15 Clusters 70#

50 Double Unders

time = 11:36

Holy Mother Cluster!!

Tracym + wu 1

15 box jumps @ 12″

15 wall balls @ 6 lb

15 KB swings @ 25 lb

Strength – back squat (dropped from 65 to 55 for gardening injury…)

35-40-45-50-55

WOD – “Burpee sandwich”

50 DU (150 singles)

15 clusters (scaled to power clean/push press at 50 lb)

30 burpees

15 clusters (scaled to power clean/push press at 50 lb)

50 DU (150 singles)

Time 9:11

Practice DU-S-S …10 in a row.

Calf stretch.

AmandaGardening injury?! Were you weeding for time?? 😀

Julie JWasn’t hungry for a burpee sandwich today, wasn’t feeling well, up all night!

Did do day 5 /100 of 100 squats/day though!

ElbaMob

WU x 1

+

15 step ups @ 18″

15 wall balls @ 6 lb

15 KB swings @ 20 lb

Strength

Push Press 5’s

45-50-55-60-65

Burpee Sandwich

50 Box Steps 12″

15 ‘Clusters’ (15lbs dumbbells each hand)

30 Down-ups

15 ‘Clusters’

50 Box Steps

12:40

TaniaMobility

WU x1 + 15 box jumps/15 wall balls 14#/15 KBS35#

Push press 5 x 60,70,80,90,95

WOD: Burpee sandwich

150 singles (gotta learn DU)

15 clusters 70#

30 burpees

15 burpees

150 singles

Time: 10:11

Chantal GuéretteStrong woman !!

GinetteMobility

Warm up x1 plus:-15 box jumps, 15 wall balls #8, 15kbs#20

Strength: push jerks: 25, 30, 35, 40, 40

Barb, nice sharing the bar with you this morning!

Wod: burpee sandwich,

50 du (scaled to 150 singles)

15 clusters

30 burpees

15 clusters (25)

50 du (scaled to 150 singles)

Time:12:22

Really tough workout. Was pleased that I did 6 box jumps on the black box with Amanda’s encouragement! Thanks Amanda!

AmandaYou did awesome on the box, Ginette!! I’m very happy that you trusted me and jumped on it even though it was a new move that made you a bit nervous.

bradleyMobility x wu1

15-15-15

20″ box jump

#70 KBS

#20 Wall Balls

Strength

Push press

95-100-110-120-130×5 and 165 x 1 pr

WOD Burpee Sandwich

50 du

15 clustors @ 65% pp #105

30 burpees

15 clustors

50 burpees

Cash out calf stretxh

bradleyTime 7:47

FrankWux2

kept weight low for strength and wod – my knees are aching 🙂

back squat x 5

170-200-200-200-200

WOD scaled

150 single unders

15 Clusters (95#)

30 Burpees

15 Clusters (95#)

150 single unders

time: 12:45

Jackie HMob

Wux1

15 box jumps

15 wall balls @ 8lbs

15 KB @ 30

No strength -foam roll & mobility on my hip

WOD

150 singles

15 Clusters @ 40lbs

30 Burpees

15 Clusters

150 singles

Time: 10:01

I used 65%if my push press which was 40lbs but I think I could had 5lbs more.

Great 5:45 class!

Gillesmob wux1

15 box jump

15 wall ball

15 kbs

strength deadlift

185×5 225×5 250×5 280×5 300×2

wod

50 du 150 single

15 cluster 100#

30 burpees

15 cluster

50 du 150 single

time 11;53

SarahMOB

WUx1

15 Box Jumps 20″

15 Wall Balls #8

15 KBS #25

no strength

WOD:

150 singles

15 Clusters #45

30 Burpees

15 Clusters #45

150 singles

Time 9:32

Thanks Amanda for telling me to stick at my 65% as I had gone up higher and this was first time doing clusters! That was a sweaty mess of a wod! lol

AmandaYes they get heavy quick!! I rounded mine down by 4# instead of going up 1# and I’m glad I did!

John GunnMobility

WU x1

15 box jumps 20″

15 wall balls 10#

15 KBS35#

Back squat x5

95 – 105 – 110 – 115 – 120

WOD: Burpee sandwich

150 singles

15 clusters 50#

30 burpees

15 clusters 50#

150 singles (completed 103)

Hit the time cap of 15:00. First WOD I haven’t completed in a while, this one killed me but it was great!

Jeremy LMobility

WU x 1

15 Box jumps 30inch

15 Wall balls 20 #

15 kbs 53#

Practiced some DU

WOD @ 125

150 singles

15 clusters

30 burpees

15 clusters

150 singles

Time 14.07

Fun class great job 5:45!

TaylorMOB

WUx1

15 Box Jumps 20″

15 Wall Balls #6

15 KBS #15

Strength:

Shoulder Press

15-20-25-30-35

WOD:

150 Singles

15 Clusters #25

30 Burpees

15 Clusters #25

150 Sinles

Time 9:22

Chantal GuéretteWow good job Taylor 🙂

JackWU x 1

15 box jumps @ 24″

15 wall balls @ 53#

15 Kbs @ 20#

Push press x 5

135,155,175,185,190 (5# PR)

Wod: burpee sandwich

50 DUs

15 clusters @ 135

30 burpees

15 clusters @ 135

50 DUs

Time: 12:33 RX’d

Pr for double unders @ 39 in a row. Previous was 30 in a row.

Craig Hmob wux1

15 box jumps 24″

15 wall balls 20#

15 Kettle bell swings 45#

Push press

85,90,95,100,110pr

Wod Burpeee sandwich

150 singles

15 clusters 85#

30 burpees

15 clusters 85#

150 singles

Time:12:44

MelanieMobility

WUx1

15 Box Jumps 18″( I think used the black box)

15 Wall Balls #10

15 KBS #25 – *use 35 next time

Strength: Back squat (x5) 95-110-120-130-140 (Failed rep 4 + 5, didn’t squat low enough)

WOD: Burpee Sandwich

50 DU

15 Clusters @ 45lbs

30 Burpees

15 Clusters

50 DU

Time: 11:32

This was a tough one…

AmandaStrength: Deadlifts

5x 155-165-175-200-205 (pr)

WOD with 70#: 12:03. Happy with that.

Wow that was a gross one, but fun in a sick & twisted way that only CrossFitters know how to enjoy. Good job to everyone who tackled this one today!

Alexandre BergeronMobility

WUx1

15 Box Jumps 20″

15 Wall Balls 20#

15 KBS 45#

Strength : 85-105-115-125-135

Burpee Sandwich @ 90# : 12:06

What that WOD really kicked the crap outta me!!! Awesome!

Chantal GuéretteMobility

WU x 1

– 15 Box Jumps (24″)

– 15 Wall Ball (10lbs)

– 15 KBS (35lbs)

Strength : Cleans

5 x 55-65-75-85-90(PR)

WOD “Burpee Sandwich”

– 50 DU (44 in a row, that’s a nice PR… My previous one was 32!!)

– 15 Clusters (55lbs)

– 30 Burpees

– 15 Clusters (55lbs)

– 50 DU

Time : 9:41

Happy with this 🙂