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
Can you please cancel me for this mornings 6am class. I am not feeling well today. Thanks.
Feel better!
Missed you this morning jackie, hope you are feeling better!
MOB
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
WUx1
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!
Yup your time was 10:59 Gabe
Mobility
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
I 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.
Thanks! You had more weights than me, but great race nonetheless.
Mobility
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
50 Box Steps 20″
15 ‘Clusters’ (Did hang power clean+thruster)
30 Down-ups
15 ‘Clusters’
50 Box Steps
13:04
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!
So..if double unders were the romaine lettuce and burpees were tough meat….what food did the clusters represent for you?
Burpees = cheesy goodness
Haha Clustuers = home made paleo mayo ? Thick.. distinctive taste…
Or maybe a tomatoe… a very very sour tomatoe.
LOL…were you hungry this morning, Chantal??
awesome WOD description lol.
WU 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…. ;))
(Home, 12pm)
Mob + WUx2
Volume – EMOTM 10 mins
Push Press 95# = 100 (10×10 reps)
Hurray for weights at home! 😀
Wux2
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
Strength was back squat and went to 175lbs
No 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!!
m + 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.
Gardening injury?! Were you weeding for time?? 😀
Wasn’t hungry for a burpee sandwich today, wasn’t feeling well, up all night!
Did do day 5 /100 of 100 squats/day though!
Mob
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
Mobility
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
Strong woman !!
Mobility
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!
You 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.
Mobility 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
Time 7:47
Wux2
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
Mob
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!
mob 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
MOB
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
Yes they get heavy quick!! I rounded mine down by 4# instead of going up 1# and I’m glad I did!
Mobility
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!
Mobility
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!
MOB
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
Wow good job Taylor 🙂
WU 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.
mob 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
Mobility
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…
Strength: 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!
Mobility
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!
Mobility
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 🙂