Squat Cleans 5RM -> 45-55-60-65-75 (Did 2 Power Cleans during this last set.) The squat part of this just kills my chicken legs. I’ve got to keep working on this. I know there’s a light at the end of the Front Squat Tunnel. There has to be. Please. Is anyone listening? I’m down here in the bottom of the Front Squat and I’m hurting very, very badly. I want to stand up but my legs are severely scrawny. Anyone? Help.
Chose to do…
3 rounds of:
50 Double Unders
50 Good Mornings (35#)
11:03
Hey everyone, I’m reaching out to my fellow crossfiters for help, I’m in a bit of a pickle.
Basically Im looking for a housemate in a lovely duplex close to Acadie & Champlain St.
Shoot me an e-mail at if you know someone, have questions and/or are interested.
Mario
The hell? took my e-mail right out of the text.
mario (dot) arseneau (at) gmail (dot) com
Steph G
Wu x 2
Change to change Saturday chipper
10 DL # 95
20 pullups green band
30 wall balls
40 sittups
150 singles
40 walking lunges
30 toes to rings
20 power clean # 65
10 front squat # 65
Time = 21:48
I Like longer wods w a variety of movements since their is no class tomorrow I thought it would be worth it to try this chipper. Sittups were unbroken. Toes to bar where the slowest. Regardless my time I’m satisfied w this since I. Haven’t been able to workout lately. Thanks, for coaching Marc!
Lora
Nice job Steph! Bravo for taking on the “chipper”….tough one on such a warm day.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WU x 2
Front squats 1RM 155lbs (PR by 15 lbs!) Thanks girls for encouragements!
Change for change (June 20th)
AMRAP 3 min
10 walking lunges
5 front squat (60%: 80lbs)
10 Double unders
1 min rest
(3 cycles)
reps: 181
WU x 2
Strength Shoulder Press
5 x 45-50-55-60-65
WOD
The workout starts and ends with 50 Box Jumps
4 rounds of:
5 Cleans (60#)
20 Squats
time = 11:10
WU x2
Deadlift x1
120 140 160 180 205PR
50 Box jumps
4 rounds
5 power cleans 95#
20 squats
50 Box jumps
10:20 PR by 4:50 🙂
Holy PR! 😀
Another PR?! AWESOME! You’re kicking some PR butt this week!
You are on fire Joanna!!!
WU x2
Squat cleans x5 35-55-65-75
tried power cleans to pick workout weight – 75-85 (ugly, stuck with 75 for better form)
WOD:
50 box jumps (20″)
4x 5 power cleans (75#) and 20 squats
50 box jumps
9:29
Sept 20,10 i used 85 and did it in 9:37
cash out: 3x ‘evil superman’ stretch – thanks for grunting along with me guy and ray!
have a great weekend everyone!!
Krista, I love you but you’re a teacher’s nightmare!! Where are your capital letters? Hee hee… 😛
i used a few – maybe that’s why i went to art school 🙂 LOL
Press x5 with 1min rest
45-65-85-95-100
Hurt neck on last press. Probably shouldn’t have done the workout.
4 rounds
5 HSPU (10#plates w/ reg. mat)
25 Squats
8:28
Took over 2:30min to get my last hspu. Very disappointing.
If I was there, you could have tagged me in.
Great PR Joanna.
WU x2
Strength: 10 OHS @ 45#, then 5 @ 45#
WOD: ‘Nicole’
AMRAP 20 min:
– Run 400m
– Max Pullups
Rnd 1: 15 pullups
Rnd 2: 15 pullups
Rnd 3: 15 pullups
Rnd 4: 15 pullups
Rnd 5: 6 pullups
Total: 66
Green band
Squat Cleans 5RM -> 45-55-60-65-75 (Did 2 Power Cleans during this last set.) The squat part of this just kills my chicken legs. I’ve got to keep working on this. I know there’s a light at the end of the Front Squat Tunnel. There has to be. Please. Is anyone listening? I’m down here in the bottom of the Front Squat and I’m hurting very, very badly. I want to stand up but my legs are severely scrawny. Anyone? Help.
Chose to do…
3 rounds of:
50 Double Unders
50 Good Mornings (35#)
11:03
Whoops, just checked my book and my time was 11:01. These 2 seconds are very important to me.
Sorry, Jane. No sympathy for your “chicken legs.”
Hmph…rude! 😛
It’s the green-eyed monster. 🙂
Je t’aime. Check Guy’s email.
Change for Change
CFWU x 2
Power Snatches
5×65
5×95
2×115
2×125
2×135
Hey everyone, I’m reaching out to my fellow crossfiters for help, I’m in a bit of a pickle.
Basically Im looking for a housemate in a lovely duplex close to Acadie & Champlain St.
Shoot me an e-mail at if you know someone, have questions and/or are interested.
The hell? took my e-mail right out of the text.
mario (dot) arseneau (at) gmail (dot) com
Wu x 2
Change to change Saturday chipper
10 DL # 95
20 pullups green band
30 wall balls
40 sittups
150 singles
40 walking lunges
30 toes to rings
20 power clean # 65
10 front squat # 65
Time = 21:48
I Like longer wods w a variety of movements since their is no class tomorrow I thought it would be worth it to try this chipper. Sittups were unbroken. Toes to bar where the slowest. Regardless my time I’m satisfied w this since I. Haven’t been able to workout lately. Thanks, for coaching Marc!
Nice job Steph! Bravo for taking on the “chipper”….tough one on such a warm day.
WU x 2
Strength: Dead Lift x 5
165-175-185-195-205
WOD:
50 BJ
4 rounds ([email protected]# and 20 squats)
50 BJ
Time: 9:11
PR: 2:38
Good job 4:15 p.m.crew!
50 BJ’s before AND after the workout?!? You’re naughty 😛
TWHS!!! lol!! lol!!
WU x2
strength -back squats x1
135,155,185,205,225,240(PR 5#)
WOD
50 Box jumps (20″)
4 rounds
5 power cleans 95#
20 squats (unbroken)
50 Box jumps (20″)
Time = 10:31
Change for Change
Did the June 1st WOD:
4 rounds of:
-5 Handstand Pushups
-25 squats
Time: 3:21
WU X2
Strength: Shoulder Press (X1)
55-60-65-70(f)-70(f)
WOD: w/ 70# Clean & 18″ Box
==> Forgot to check my time…(???) 😕
Actually liked the workout, but not feeling 100% tonight, so I know this will be alot better if it comes up again in the future.
Happy Canada Day everyone… Enjoy the long weekend!
Busy day for me…
around 12 ..
5K run for time
25:09 pr by 1:07
then at the gym
WUx1
then..
4rounds for time of..
5HSPU (Strict)
25 Squats
2:36
then…
For time
10 Deadlifts 135#
20 Pullups
30 Wallballs 20# 10ft target
40 sit ups
50 DU
40 Walking lunges
30 T2B
20 Power cleans 135#
10 Front squats 135#
9:52
Great job on the chipper, very impressive!
WUx2
Shoulder Press 3RM
100-105-115-130-145(1)
WOD Rx — 11m12s
WUx2
Strength – Push Jerks X5
95-100-105-110-115 kept it very light.
Change for Change
Did the June 22nd’s WOD
5-10-15-10-5 reps of
Deadlifts @ 135#
Toes through Rings
Time: 5:01
Great to be back 🙂
Superb job Hannah!
Happy Canada Day fella CrossFitters!
Welcome back Gabe.
Chipper WOD:
10 Dead lifts @135
20 Pullups
30 Wall balls @20 lbs
40 Sit ups
50 DU
40 Walking lunges
30 T2B
20 Power cleans @135
10 Front squats @135
12:23
Fun workout, power cleans kind of sucked and so did the wall balls as usual.
wu x 2
800 m run with #10 for Sonia & baby GIRL
strength single back squat: 85, 90, 95, 100, 105 (pr)
50 box jumps 12″
4 rounds of:
5 Cleans (75#)
20 Squats
50 box jumps 12″ (30 steps)
11:06
WU x 2
Back Squat x 5
90-100-110-125-140
WOD: 50 Box Jumps
4 Rounds of 5 Power Clean @ 70% max = 80#
20 squats
then 50 Box Jumps
Time = 9:20
Exhausting!
Happy Canada Day everyone. Take a moment tomorrow to celebrate this great county that we are privileged enough to call home!
MOB
WU x 2
Strength: Back squat (x3)
100-120-140-160-180
**have done this weight x5 but didn’t want to push it today 🙁 **
WOD:
50 Box Jumps 20″
———————–
4 rounds
5 power cleans (85#)
20 squats
———————–
50 Box Jumps 20″
Time 9:48
800m run with 14# med ball because “Its NOT a boy” 😉
Great job 5:30 crew!
WUx2
Strength: practice turkish get-ups
WOD: 3 rounds
22 push ups
11 turkish get-ups #20
Time: 16:04
WU x 2
Deadlift X 3
135 -155 -170 -185 -195
WOD:
50 Box Jumps (black box – yah!)
4 Rounds
5 Power Clean @ 70% max = 80#
20 squats
50 Box Jumps
Time 11:56
I was a little worried by the 100 box jumps so thanks Mark for the encouragement…glad you were right (again)!
CFWU x1
500m row
WOD as Rx’d with Tim -> 8:07