Was hoping for sub-9 min but was really caught off guard by how difficult the Thrusters were after that row…too many breaks. Next time for sure!
Chantal Guérette
Mobility
WU x 2
Strengths : Back Squats
5 x 65-75-85-95-105
WOD
3-6-9-12-15 pullups and dips (with purple band)
1-2-3-4-5 OHS (first round at 70lbs and then 65lbs)
* 10 down ups after each rounds
Time : 12:43
Shane Hayes
Mobility
Wu x 2
Strength shoulder press
45 x 10/ 75 x 10/ 85 x 10/ 95 x 10/ 105 x 5/ 115 x 5 reset on this strength to work on crappy tight shoulder. Need to make sure bar touches chest area before repressing the weight up.
Wod 1 2 3 4 5
Muscle ups
Ohs @ 135
10 down ups
Rx’d up till the fifth round. Could only get 1 muscle up, shoulder was very fatigued. Did 15 Pullups and 15 dips last round with the one muscle up. Boo. Need to start practicing muscle ups more. I think I kip a little too much with my legs which makes the transition harder.
13.18
Great class Kevin.
Good work 6 amer’s.
Lora
Great job on the WOD Shane. Once fatigue sets in on MU’s it can be difficult to recover. You made it really far! Congrats.
Amanda
Strength: Push Jerks
5x 80-85-95…out of time. I hate it when I do that, I get distracted!
WOD w/ 90# OHS and pullups/dips
I had 1 OHS left of my last round and 10 down-ups at the 20 min mark. (Coach Patrick made me finish the wod, those last 10 down-ups were the hardest down-ups I’ve ever done..)
I think it’s a PR – last time I finished it in 17:37 but used 70# for my OHS and did my last set of ring dips with the small purple band. And I had made a note: “next time I hope to do better with my ring dips”. Well I did, but now I can’t lift my arms.
Great wod, fun 5:45 class! Thanks Corinna. Great job everyone. 🙂
Chantal L.
OF course that’s a PR!
Maria
Great progress!
Lora
Nice PR Amanda 🙂 Big increase in weight on the OHS compared to last time and you did freakin’ awesome on your dips!!
Frank
WUx2
shoulder press x5
95-105-120-135-150 (5# PR for reps)
WOD
1-2-3-4-5 reps
Muscle-ups (Scaled to 3-6-9-12-15 pullups with ring dips (purple band))
Overhead Squats (135#)
*10 Down-ups between each round
Time–> 18:39
ring dips were very slow
Amanda
Fun working out with you today as always Frankie, good job on the wod.
Lora
Way to keep pushing on those dips and pull-ups. Rounds 4 and 5 were killer!
Change for change – June 3
AMRAP in 20 minutes
800m run
12 deadlifts
6 hang power cleans
(@ 75#)
I finished 2 rounds + 800m, came back in just as the timer ran out. Compared with June 3, my first round was 30 seconds faster, but I still didn’t complete my third set of lifts (I did on June 3). I think between nailing a blister on a rock, and not having other people out running, I really let myself set too slow a pace on my second, and especially third runs. Next time I do something like this, I will be sure to wear my own timer to keep track of where I’m at, and set a faster pace.
Craig H
mob wux2
back squat
135,145,155,165,175pr
WOD
pull up Blue dips red 3-6-9-12-15
ohs 75# 1-2-3-4-5
10 down ups between rounds
time 16:40
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…
Strength Frontsquat x 5
75-85-95-105-115
Change for Change June 03/13
AMRAP 20 MIN
800 M Run
12 Deadlifts @ 85#
6 HPC @ 85#
3 rounds + 795 M (so close to finishing that run!)
Great morning for some running.
Great job on tackling that WOD Maria!
WOW Maria! Nicely done. So close to 4 rounds! Speedy AND strong 🙂
Nice work Maria
WUx2
Strength – OHS x5
75-85-95-105-115
WOD
1-2-3-4-5 reps
Muscle-ups (Scaled to Bar MU’s)
Overhead Squats (100#)
*10 Down-ups between each round
Time–> 10:44
Great wok 6:00 AM Folks!
Nice work Gabe!
Awesome work Gabe. You are the “bar muscle-up” king! 🙂
Nice work Gabe, I was with u till I got stuck on the last round.
Warmup
Push press (5) 45-65-75-85-95(only 4)
Rocky Gorge with abmat
Time – ? I forgot to look. I know it was under 19 minutes.
Thanks for the cheers 7amers. It helped!
I did this one last July for change for change. I used a 25lbs plate plus a mat and did not finish in the 20 minutes. Next time with do rx’d.
Nice work on finishing it. Tough WOD.
Nice improvements Gillyon! Rx next time for sure. 🙂
It was great to see! You did awesome; pretty sure you were under 18 minutes 🙂
17:34 Gillyon!
Thanks! 🙂
Great job!!
Mobility
WU x 2
Strength – Back Squat x5
55-60-65-75-85
WOD
1-2-3-4-5
Muscle-ups (Scaled to Pull-ups & Dips: 3-6-9-12-15)
OHS (Scaled to Front Squats 45#)
10 Down-ups between each round
Time: 9:47
400m run
Mob
WU x 2
Strength – Push Press x 5
25-30-35-40-45
WOD:
6 Rounds:
5 X 45 # Deadlift
200 M Row
Time: 9:01
Compare to May 9/13 – time was 10:40 – improved by 1:39
Nice PR, Julie.
Great job Julie! Congrats on your PR 🙂
Love today’s photo! The future of Crossfit. Is there a little “Rich Froning” or “Iceland Annie” in that pic? 🙂
Me too! It’s awesome!
OHS x 5 55-65-70-75 (ran out of time… oops)
Change for change
Amrap 10 minutes
10 Floor wipers (60#)
50 single unders
6 rounds + 10 floor wipers
Nice having as a coach, Kevin!
Those squats looked great!!
Mobility
wU x2
Strength Deadlift x5
185-215-245-285-305
WOD
1-2-3-4-5
MU’s*
OHS (85#)
10 down-ups between each round
* Scaled MU’s to 3-6-9-12-15 pull-ups(black band) + Paralette Dips
Time: 15:13
Struggled with this one and dogged it a little, took way too many breaks. Still feeling the long weekend….
Nice deadlift Kimmy!!! Your strength is inspiring 🙂
Mobility
WU x 2
Strength: Back Squats
135-155 (Stopped after two rounds. Injured groin refereeing U8 soccer…arggghhhh)
WOD: “The Rocky Gorge”
3 rounds
50 Double Unders(scaled to 150 singles)
40 AbMat Situps
30 Kettlebell Swings – 53#
20 Pullups(green band)
10 Pushups
Reached the 20 min cap
Score: 2 round + 97singles (PR from June 21/13)
5.04km run.Time 29:21 (PR of 3:58 from Sunday)
Those U8 soccer players are a quick bunch……sorry about your groin.
Congrats on your PRs too! Was someone/something chasing you on your run today? LOL
Thanks, Lora. The squirrels were chasing me.
Wow Kevin your running is getting really fast!! It took me 2 years to get under 30 minutes for my 5k!
Mob / WU x 1
Thrusters x 5
95-95-105-105
(was supposed to do OHS but shoulder and wrist felt gimpy so I switched my strength as well as my WOD)
WOD (Change-for-Change – June 21) :
“Jackie”
— 1000m Row
— 50 Thrusters @ 45#
— 30 Pullups
TIme: 9:12
Was hoping for sub-9 min but was really caught off guard by how difficult the Thrusters were after that row…too many breaks. Next time for sure!
Mobility
WU x 2
Strengths : Back Squats
5 x 65-75-85-95-105
WOD
3-6-9-12-15 pullups and dips (with purple band)
1-2-3-4-5 OHS (first round at 70lbs and then 65lbs)
* 10 down ups after each rounds
Time : 12:43
Mobility
Wu x 2
Strength shoulder press
45 x 10/ 75 x 10/ 85 x 10/ 95 x 10/ 105 x 5/ 115 x 5 reset on this strength to work on crappy tight shoulder. Need to make sure bar touches chest area before repressing the weight up.
Wod 1 2 3 4 5
Muscle ups
Ohs @ 135
10 down ups
Rx’d up till the fifth round. Could only get 1 muscle up, shoulder was very fatigued. Did 15 Pullups and 15 dips last round with the one muscle up. Boo. Need to start practicing muscle ups more. I think I kip a little too much with my legs which makes the transition harder.
13.18
Great class Kevin.
Good work 6 amer’s.
Great job on the WOD Shane. Once fatigue sets in on MU’s it can be difficult to recover. You made it really far! Congrats.
Strength: Push Jerks
5x 80-85-95…out of time. I hate it when I do that, I get distracted!
WOD w/ 90# OHS and pullups/dips
I had 1 OHS left of my last round and 10 down-ups at the 20 min mark. (Coach Patrick made me finish the wod, those last 10 down-ups were the hardest down-ups I’ve ever done..)
I think it’s a PR – last time I finished it in 17:37 but used 70# for my OHS and did my last set of ring dips with the small purple band. And I had made a note: “next time I hope to do better with my ring dips”. Well I did, but now I can’t lift my arms.
Great wod, fun 5:45 class! Thanks Corinna. Great job everyone. 🙂
OF course that’s a PR!
Great progress!
Nice PR Amanda 🙂 Big increase in weight on the OHS compared to last time and you did freakin’ awesome on your dips!!
WUx2
shoulder press x5
95-105-120-135-150 (5# PR for reps)
WOD
1-2-3-4-5 reps
Muscle-ups (Scaled to 3-6-9-12-15 pullups with ring dips (purple band))
Overhead Squats (135#)
*10 Down-ups between each round
Time–> 18:39
ring dips were very slow
Fun working out with you today as always Frankie, good job on the wod.
Way to keep pushing on those dips and pull-ups. Rounds 4 and 5 were killer!
Mob + WUx2
Back Squat WU
135×5 – 155×3
Back Squat 5-5-5-5-5-1
205 – 225-245-265-285 (5RM PR) – 325 (1RM PR)
WOD = 15:25 (scaled last 2 MUs to 6 rings pullups + 6 ring dips)
– PR from 16:27 where I only did a MU on round 1 and scaled rest
Home Cashout:
1- Tabata Squat = 120 (8 x 15 reps)
2- Volume EMOTM 5 min – Pushups = 50 (5×10 reps)
oh that explains the apology for using my bar! I didn’t even notice. Nice PR on the wod. 🙂
Yeah I wasnt gonna waste 5 mins on 2 reps, especially after my last MU attempt was butt-ugly. 😛
Congrats on your PR on the WOD and on your back squat! Great job!
I love today’s pic! The little monkey in the front is very cute, whose kid is it?
mobility
Wux2
Back Squats
135×5-245×3-245×3-245×3-245×3-245×3
WOD
3-6-9-12-15
Pull ups & Ring Dips
1-2-3-4-5
OHS #135
10 Down ups between rounds
Time: 13:12
WU x 1
Push jerk x 5
135,135,155,175,200 (pr for reps)
Wod: “Rocky Gorge”
50 DUs
40 ab mat sit-ups
30 Kbs @ 53#
20 pull-ups
10 hspu
RX’d: 2 rounds + 1 hspu (pr of 11 reps)
Last time had 10 pull-ups and 10 hspu left. Next time.
Nice work! Great pic for Change for Change. Love that WOD.
Killed me in the same thing as last time. The situps. Who would have thought. Did manage to get 45 DUs in a row for a 6 rep PR.
Mobility
Wu x2
Strength: dead lift: 55, 60, 65, 70, 75
Change for change: june10th 2km run
Time for june10th:11:45
Today’s time: 11:38
mobility
wu x 2
no strength
Change for Change – June 13
400 m run with 25# plate
15 weighted burpees 25# plate
15 KBS 30#
Time: 16:41
Ewwwww….who pays to run with a plate? LOL!
Nice work, crazy lady. That was a tough one.
mob
wu x 2
Strength – Shoulder Press – 95-105-120-135-145(3)
Change for Change –
AMRAP 4 mins
10 pistols
10 T2R
Rest for 1 min
3 cycles
7 rds + 5 T2R
wow you picked a gross one, nice job!
What are you and Sarah sniffin’? Really? Pistols? You paid for pistols? LOL (I’m just jealous you can do them….) Great job!
mob.. as always.. lots and lots of mob
WU x 2
ohs as practice..
45-95-115-125-135
Wod Rx (this one made for me, two of my favourite moves! 🙂 )
9:57
Pr as I used 115 last time
struggled a bit with the OHS as knees were a bit stiff today but was fine once I got into it..
I have MU envy. Great work on the WOD! Congrats on Rx!
Mobility
Wu x 2
Strength : Thrusters
45-95-135-145
Change for change for June 5.
21-15-9
Box jumps
12-9-6
Thrusters @ 135
Time :8.25
Box jumps where quick thrusters very slow shoulder started to bug me when popping my hips.
Fun class thanks Corinna !
WU x 1
WOD: 1-2-3-4-5
Jumping Muscle Up’s
[email protected]
Time: 11: something??? I spent most of my day at the gym… one would think that I should have written my score…lol…
All my OHS my unbroken except the very very last rep! I fell on my ass! lol! Took me almost a minute to get the last one in after that!
Fun WOD!
Mobility
WU x2
Strength: Cleans
55-65-75-85-90
WOD: cahnge for change June 23
10 min AMRAP
-10 floor whipers #55
-50 singles
Score= 7 rounds + 2.5 FW
400 m run
Mobility
WU x 2
Strength: practiced snatch up to 85#
WOD
1-2-3-4-5
muscle ups (did progression with small red band)
OHS @ 95#
10 down-ups after each round
Time = 10:06
Great work 5:45 crew!! 🙂
We had a good race going.. Nice work on the OHS, smooth and fast and awesome form! 🙂
Mobility
WU x 2
Strength: Front Squat x 5
55-65-75-80-85
WOD
1-2-3-4-5
MU (scale to 3-6-9-12-15 pull-ups (green)/ parallete dips)
OHS 50#
-10 down-ups after each round
Time : 14:27
Mob
Wu x 2
Push jerks 3 rm to 90#
change for change june 23
10 min amrap
10 floor wipers (65#)… Only did 5!! Oops
50 single unders
9 + 30 singles
Nice energy @ the gym this am!!
Mob, WUx2 (black band pullups)
Strength – Overhead squat x5
30 – 35 – 40 – 45 – 50
Change for change – June 3
AMRAP in 20 minutes
800m run
12 deadlifts
6 hang power cleans
(@ 75#)
I finished 2 rounds + 800m, came back in just as the timer ran out. Compared with June 3, my first round was 30 seconds faster, but I still didn’t complete my third set of lifts (I did on June 3). I think between nailing a blister on a rock, and not having other people out running, I really let myself set too slow a pace on my second, and especially third runs. Next time I do something like this, I will be sure to wear my own timer to keep track of where I’m at, and set a faster pace.
mob wux2
back squat
135,145,155,165,175pr
WOD
pull up Blue dips red 3-6-9-12-15
ohs 75# 1-2-3-4-5
10 down ups between rounds
time 16:40