Sorry for the late notice…can’t make it in this morning!
Valerie Arseneau
Clean Pulls 3×3 @ 85
Hang Squat Cleans – 10×2
70-70-75-75-85
85-90-95-100(F)-100
Managed to fall on my ass on the 2nd rep on my first attempt at 100lbs. I had it but my technique was a tad sloppy on that try and I couldn’t recover. redeemed myself on the 2nd try.
Heather S
Have that happen all the time on my squat snatch, but if you jump up really fast and do the gymnast hands-over-year-head-in-triumph thing usually the judges will give you good marks for artistic impression!!
Maria
Calf work – thanks Natacha
Clean Pulls 3×3 @ 95#
Hang Squat Cleans – 10×2
95-95-95-95-95-105-105-105-105-115
wow that 2nd rep is really tough. I enjoyed today’s clean up!
Maria
Cardio fun time = 2:22
Natacha
Speedy on burpees Miss!!
Ron
Seeing Terry’s name so high on the leader board is no surprise to me or anyone who has ever seen him workout. Go Terry Go.
Chantal L.
Clean Pulls @ 85# (3 sets of 3)
Hang squat clean: 10 sets of 2 reps
85-95-105-115-115-115-115-120-120-120
Fun cardio cashout!
Blake
Whenever someone says “fun cardio cashout” I get very suspicious.
Maria
It WAS fun 😀
Amanda
I call bullshit, I know what Maria’s idea of fun is!!
Chantal L.
but I also said fun………….. dun dun dun….
Heather S
I’m with you Blake – worried enough that I’m hoping the snow picks up by 5:45!!
Kevin Mack
I enjoyed it….. 😉
Heather S
Yeah Kevin, but I saw you doing post-wod runs every day last summer just for kicks and giggles so…..
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…
Sorry for the late notice…can’t make it in this morning!
Clean Pulls 3×3 @ 85
Hang Squat Cleans – 10×2
70-70-75-75-85
85-90-95-100(F)-100
Managed to fall on my ass on the 2nd rep on my first attempt at 100lbs. I had it but my technique was a tad sloppy on that try and I couldn’t recover. redeemed myself on the 2nd try.
Have that happen all the time on my squat snatch, but if you jump up really fast and do the gymnast hands-over-year-head-in-triumph thing usually the judges will give you good marks for artistic impression!!
Calf work – thanks Natacha
Clean Pulls 3×3 @ 95#
Hang Squat Cleans – 10×2
95-95-95-95-95-105-105-105-105-115
wow that 2nd rep is really tough. I enjoyed today’s clean up!
Cardio fun time = 2:22
Speedy on burpees Miss!!
Seeing Terry’s name so high on the leader board is no surprise to me or anyone who has ever seen him workout. Go Terry Go.
Clean Pulls @ 85# (3 sets of 3)
Hang squat clean: 10 sets of 2 reps
85-95-105-115-115-115-115-120-120-120
Fun cardio cashout!
Whenever someone says “fun cardio cashout” I get very suspicious.
It WAS fun 😀
I call bullshit, I know what Maria’s idea of fun is!!
but I also said fun………….. dun dun dun….
I’m with you Blake – worried enough that I’m hoping the snow picks up by 5:45!!
I enjoyed it….. 😉
Yeah Kevin, but I saw you doing post-wod runs every day last summer just for kicks and giggles so…..
“It doesn’t have to be fun, to be fun.”
Clean Pulls 3×3 @ 65
Hang Squat Cleans – 10×2
95-95-105-105-115-115-125-125-125(f)-125
Hit myself in the chin on the second last lift and dropped the bar. Other than that these felt great today.
Cardio Cashout – (see book for times)
15 Wall Balls – 20#
3 Toes to Bar
Mob – WUx2
practice handstand walk
practice holding false grip
Calf work
Clean Pull practice 95# x6
Clean Pulls 3×3 @ 135#
Hang Squat Cleans – 10×2
95-105-115-125-135-145-145-145-145-150
“Fun Cardio Cashout”
time for “cardio fun” 2:51
WU x 2 finally got 10 pushups from toes with no bands and no snaking.
Clean pull practice 75#
Clean pull 3×3 90#
Hang squat cleans 10×2
55-65-75-75-80-75-75-80-85-90
Still have to work on my elbows. And on pushing my knees out WHILE remembering my elbows. Sh*t’s complicated, man.
Cardio cashout. Super fun. Yup. (Time for full amount 4:33)
Clean Pull 3×3 @ 155
Hang Squat Clean x2 EMOTM 10min
115-115-125-135-135-145-155-165-165-185
Cashout: cardio fun (time 3:34)
WU x 1
Great Mobility
Clean Pulls 3 x 3 @ 160
EMOTM 10 min of:
Hang Squat Cleans x 2
120-125-135-145-150-155-160-165-170-185 (failed on first, nailed second)
Cashout: 4:03 of Cardio Fun Time!
Thanks for playing with us Coach Jo!
Clean pull 3×3 @ 110#
Hang squat clean x2
85 90 95 100 105 110 115 120 125 130
2 min 53 seconds of cardio fun
Mob, WUx2
Group mob, WU
Clean pulls 3×3 @ 90#
Hang squat clean 10×2
55 – 55 – 75 – 75 – 75 – 75 – 85 – 85 – 85 – 105
Cash out – 50 burpees
Time: 4:54
Thanks Amanda for the feedback on my squat cleans, it’s good to know they don’t just FEEL better, but actually look better too 🙂
Clean Pull 3×3: 165#
Hang Squat Clean 2x
135-135-155-155-165-165-175-175-185-185 (very happy with this)
Cash Out “Cardio Fun”: 2:15
Nice work on the cleans Patrick… and what the heck on the cardio??
Fast!!
Wow, fast burpees!
mob wux2
group mob
clean pull 3×3
135#
hang squat clean 10×2
135-135-135-135-145-
145-150-150-150-155
cash out Cardio fun 3:23
mob wux2
group mob
clean pull 3×3
135-155-185
hang squat clean 10×2
135-155-185-155-155-155-175-175-175-185
cash out Cardio fun 2:12
mob wux2
group mob
clean pull 3×3
75-95
hang squat clean 10×2
95-95-115-125-125-135-140-145-150-160 5# PR of any clean
cash out Cardio fun 3:08
My post, whoops
Um. Nice numbers!
Strong Squat Cleans buddy!!
wux2
group mob
clean pull 3×3 @ 165#
hang squat clean 10×2
135-145-155-95-115-115-135-135-135-135
lowered weight as my knees were aching and regriping the bar for the 2nd rep was brutal
cash out Cardio fun: 2:59 – 50 burpess
Mobility
WUx1
Group mobility
Clean pull 3 x3 @ 85#
Hang squat clean 10×2
55-65-70-75-80-85-90-95-100-105
Cardio fun – (50) 3:54
mob wux2
group mob
clean pull 3×3
135-155-175
hang squat clean 10×2
135-135-155-155-155-165-165-175-175-185
cash out Cardio fun 3:29
3×3 clean pulls @90#
Hang squat clean
2Rm
35-45-55-65-75-85-90-95-100-105
50 burpees: 2:51
– Mob
– [email protected]
– Group MOB + WU
3×3 hang clean pull @ 125#
EMOTM 10: 2x hang squat clean
65-75-85-95-100-105-110-115-125-130
Clean Pulls 3×3 @ 135#
Hang Squat Cleans – 10×2
95-95-105-105-115-115-125-125-130-130
Well that was a nice refresher…
Ummm. Nice squat numbers, beast!
Oops.. Squat = squat cleans
Thanks! It was was certainly harder than expected…
– Mob
– [email protected]
– Group MOB + WU
3×3 hang clean pull @ 145#
EMOTM 10: 2x hang squat clean
115 – 125 – 145 -165 – 185
50 burpees in 2:27
Whoops and by Krystal I mean CAM.
Mob
WUx2
Group WU
3×3 hang clean pull @ 35#
EMOTM 10×2 hang squat clean
Started at 40#, ended at 50#
30 burpees in 2:20
Visit at Crossfit Biometrics in Fredericton
Group warmup
WOD A
3 rounds NFT
10 squat therapy
10
Low hang squat snatch 35#
WOD B
AMRAP 7 min
1 squat clean
10 sit-ups
2 squat clean
10 sit-ups
Etc
Score: number of squat cleans
22 @ 65#
WOD C
2 sets of 10 ring rows
2 sets of 10 negative pull-ups
Fun class. First time at another gym. 🙂
mob wux2
group mob
clean pull 3×3
185-185-185
hang squat clean 10×2
155-155-155-175-175-175-185-185-195-205
cash out Cardio fun 2:59
Mob & WU x2
group mob
Clean pull @ 65#
Hang Squat Clean 10×2
55-55-55-60-60-65-65-65-70-70
Cashout (30) 3:15
Mob & WU x2
group mob
Clean pull @ 155#
Hang Squat Clean 10×2
135-140-140-140-145-145-150-155-160
Cashout (50 burpees) 3:18
MOB + WU
Group MOB
Clean Pulls 3(3) @ 80%
EMOTM #145
Hang Squat Cleans 10(2)
95(1) – 105(1) – 115(2)
125(1) – 135(2) – 140(3)
Cashout: Cardio Stuff
50 Burpee’s for time
3:11