Complex Stations

*Just a reminder – the mornings are getting chilly, so bring hats, mitts, leg warmers…what ever you need to stay warm. 

2 rounds of:
3 min of Curtis P’s
3 min of Body Blasters

Compare to Oct.1/12

Mr.Streatch looks happy to be back!
Mr.Streatch looks happy to be back!

71 thoughts on “Complex Stations”

  1. Valerie Arseneau

    Mob + WUx1
    Group WU + Movement Prep

    Strength : Curtis P’s x2
    35-55-60-65

    WOD
    2 Rds
    3 min of Curtis P’s @ 45#
    3 min of Body Blasters

    Score:
    Rd 1 : 12 and 13
    Rd 2: 11 and 11
    Total : 47

    I liked this WOD! Been wanting to practice more gymnastic moves and Body Blasters are one of them. Went well after the first few awkward reps. hehe.

  2. Mobility
    WU x 2
    Group WU + <Movement prep

    Strength: Curtis P's up to 35#

    WOD:

    2 rounds of:
    3 min of Curtis P’s @ 35#
    3 min of Body Blasters with rings

    Total: 42

    Cashout: 2 min Plank

    Great job 6 am'ers! Thanks Kevin.

  3. WU x 1
    Group WU + Movement prep

    Strength: Curtis P’s up to 115#

    WoD Rx @ 8’9″
    43 reps (2 rep PR)

    cashout 2 mins of plank.

  4. Mobility
    Wu x 1
    Group prep, med ball and foam roll. Fun warm up.
    Strength 2 x 2 Curtis p’s 95/ 145
    Wod: complex stations (2 rounds)
    3 min Curtis P’s @ 95
    3 min bodyblasters
    16/ 18 1st round 11/ 18 2ND round
    63 reps rx’d
    Fun Wod love those Curtis p’s but they are brutal, really took a lot out of me. Bodyblasters just stayed steady as I could.
    Great work 6 amer’s, and great class Kevin! Great way to work off yesterday’s cheats at turkey dinner..:-)

  5. Mobility
    WUx1
    50 Burpees
    Group WU + Movement Prep

    Strength : Curtis P’s x2
    65-75-85

    WOD
    2 Rds
    3 min of Curtis P’s @ 85#
    3 min of Body Blasters (scaled to burpees, ring jumps and situps)

    Score:
    Rd 1 : 9 and 13
    Rd 2: 8 and 13
    Total : 43

    PR of 30# and 10 reps from Oct. 2012

    Cashout: Two minutes of accumulated planks.

    Thanks for coaching, Kevin.

  6. MOB
    WU x 1

    Group warmup

    Practice Curtis P’s

    Complex Stations

    2R
    3 min Curtis P’s @ 35 lbs
    3 min Bodyblasters

    Total reps 38

    Cashout 2 min planking (1:30 & 30 sec)

    Also had a squat breakthrough in terms of technique.

    Excellent class Kevin!

  7. Mob
    WU x 1
    Movement and prep

    WOD – Complex Stations

    Strength – Practice Curtis P’s

    3 Min Curtis P’s @ 35#
    3 Min Body Blasters: Burpee, jumping with rings, situps

    Score: 36

  8. Mob / WU w/ 500m Row

    Group Warmup

    Practice Curtis P’s x 2 (left-arm with dumbbell)
    25-30-35-40-50

    “Complex Stations”
    2 rounds of:
    — 3 min left-arm Curtis P’s (w/ 40# dumbbell)
    — 3 min Body Blasters

    Score:60 reps

    Cashout: 2 min Plank (took FOREVER)

    A nice sweaty mess!

  9. Strength Curtis P’s x2 up to 85#

    WOD
    2 Rds
    3 min of Curtis P’s @ 60#
    3 min of Body Blasters

    total 50 reps

    PR 12 reps and 10# more, last time I did this was 2011 🙂

    Tough WOD!

  10. Mob + WUx1
    Group WU + Movement Prep

    Strength : Curtis P’s x2
    95-105-115

    WOD
    2 Rds
    3 min of Curtis P’s @ 70#
    3 min of Body Blasters

    Score:
    Rd 1 : 9 and 16
    Rd 2 : 8 and 17
    Total : 50

  11. Mobility
    Warm up x1
    Movement and prep.
    Strength: Curtis P’ ×2
    WOD: Complex stations

    2 rounds of:
    -3 minutes of Curtis P’s @25 and 3 min of body blasters
    Total reps: 40
    Cashout: 2 minute plank

    Tough work out…..never thought it would end!!!!
    Thanks coach Kevin!

  12. Strength: Curtis P’s with Marie-Noelle
    2x 65-75-85-95

    WOD w/ 55#
    41 reps
    7 less than last time. boo.

  13. Mob + WUx1
    Group WU + Movement Prep

    Strength : Curtis P’s x2
    45-50-55-60

    WOD
    2 Rds
    3 min of Curtis P’s @ 65#
    3 min of Body Blasters

    39 reps

  14. WOD: 2 rounds
    3 min of curtis p’s @ 65#
    3 min of body blasters (ring jumps and vsnap)

    Score: 49 (12-13-10-14)
    I think I had 50 last time but I did 20# less

    Great job Mel! Nice sharing the bar with you! Thanks for the push at the end!

  15. wux2
    group wu

    Cutis Ps x 2
    95-115-135-145

    WOD Rx:
    “Complex Stations”
    2 rounds
    3min of Curtis P’s (95#)
    3min of Body Blasters (7’)

    Total: 38
    did 41 last time – poor performance after long weekend

  16. Strength: Curtis p’s x 2

    45,95,115,135

    Wod: “complex stations”

    58 reps RX’d

    Same as last year. Wrist kept giving out on the Curtis p’s

    1. nice job on the wod Jack and thanks for sharing the Gimp bar!! lol.. Lora said we should have drawn a chalk handicap zone around our mat for the wod!

      1. Gimp for life yo.

        I like the handicap zone idea. Special areas close to the pullup rig so we don’t have to travel.

    2. Hope your wrist feels better soon. Great score Jack, especially since you somewhat “challenged” 🙂

      1. I’m working on it with physio and it is getting better slowly. It is going to take awhile though.

        The challenge continues with the pain in my toe. I thought I broke it but after seeing the doctor it is gout.

  17. Mobility
    WU x 2
    Group movement

    Strength : Curtis P’s
    2 x 45-50-55-60-60

    WOD “Complex Stations”
    2 rounds of
    – 3 min Curtis P’s (squat clean, lunge lunge push press) – 45lbs
    – 3 min Bodyblasters (burpee pullup toes to bar) Rx

    CP – 12
    BB – 10
    CP – 10
    BB – 9

    Total – 41 reps

  18. I used the same weight last year but I did Vsnaps instead of toes to bar in the bodyblaster ! Last year I did 49 reps and today, 41. Not bad but not great haha ha well !

  19. Mobility
    Warm up x2
    Movement and prep.
    Strength: Curtis P’s ×2
    45 – 65 – 95

    WOD: Complex stations

    2 rounds of:
    – 3 minutes of Curtis P’s @65 and
    – 3 minutes of body blasters
    Total reps: 54

    Cashout: 2 minute plank (unbroken)

    Very tough one! Those lunges were KILLER. Great job 5:45 crew!

  20. Mob + Wup
    Group Wup
    Strenth – Curtis Ps to find proper weight for WOD (started at 65 and worked back to 40lbs)
    WOD: Complex Stations
    2 rounds of
    3 min Curtis Ps (squat clean, 2 lunges, and a push press @ 40lbs)
    3 min Body Blasters (1 burpee, 1 jumping pullup and 1 T2B)

    round 1 = 10 + 13
    round 2 = 8 + 8
    Total = 39
    Note to self – work on proper form for a jumping pullup

    Cashout – 2 min plank (thank you Marie No for pushing me)

  21. Mobility
    WUx1
    Group WU + Movement Prep
    Strength : Curtis P’s x2–35-40-45-50
    WOD: 2 rounds
    3 min of Curtis P’s @ 25#
    3 min of Body Blasters (scaled to burpees, ring jumps and situps)
    Score Total : 39
    Cashout: Two minutes of accumulated planks.

  22. @ Crossfit Kinetics

    Mob + WU x2

    Deadlift 5-5-5-5-5-5
    135-155-185-225-245-275

    WOD Diane Rx
    21-15-9
    – Deadlift 225#
    – HSPU
    = 11:54

    Finally got an Rx time for Diane! R1 went super well, R2 HSPU started to struggle, R3 was ugly!

    Miss you guys!

    1. I think I bled a little from the HSPU also, the threads on the mat were really hard…hair on top of my head is sticky-dry… lol

  23. Mob + WUx1

    Group WU + Movement Prep

    Strength : Curtis P’s x2

    95-105-125-135

    WOD – Complex Stations

    2 Rds
    3 min of Curtis P’s @ 95#
    3 min of Body Blasters

    Score:

    Rd 1 : 9 and 13

    Rd 2: 7 and 13

    Total : 42

    Same total as last time, but this time RX.

    Cash out 2 min plank.

  24. Mobility
    WUx1

    Group Movement Prep

    Strength: Curtis P’s x2
    65-70-75-80

    WOD: “Complex Stations”

    2 Rounds

    3min Curtis P’s @50#
    3min Body Blasters rx’d (First WOD with no band PullUps!!!)

    Total = 46 Reps

    Cash Out: 2 min Plank

    1. Congrats on doing the WOD without bands for your pullups. Big accomplishment. Plus, Body Blasters are no joke! Good job.

  25. WUx1 + group WU

    Curtis P’s x 2
    45-55-65-75

    WOD as Rx’d = 32 reps
    Round 1: 10 Curtis P’s / 8 Body Blasters
    Round 2: 7 Curtis P’s / 7 Body Blasters

    It’s been 2 years since I did this WOD at the same weight. Big difference in reps…38 in 2011, so missed my PR by a long shot.

    Toughest part for me was the toes to bar.
    I really like Mr. Curtis P. He should visit more often.

  26. Mobility
    WU X 1 (15reps)

    Group WUP

    Curtis P’s X 3
    95 – 115 – 135

    WOD:
    2 Rounds

    3min Curtis P’s @85#
    3min Body Blasters rx’d
    Total = 27 + 26 = 53 Reps

    Cash Out: 2 min Plank

  27. Mobility
    WUX2
    Group Movement Prep
    Curtis P’SX2
    50-60-65

    WOD: “Complex Stations”

    Curtis P’s #50
    Body Blasters scaled to jumping pull ups/sit ups

    Total= 46 reps

    Cashout: 2 min plank

  28. Mob Wu x 2
    Wod 2 rounds of
    3 minutes of Curtis P’s 30lbs
    3 minutes of Body Blasters
    (burpees, jumping pull ups & sit ups).
    Total score: 43
    I would not testify in a court of law that was my score! That was a head trip to count…lol.
    I can say the two minute plank was unbroken.
    Thanks Joanna for the fun class.

  29. Mobility
    CFWU x 1

    Medball clean progressions

    Strength: Curtis P’s (x2)
    65-85-105-115-125#
    Great sharing a bar with you Chantal! We don’t get to work out together often enough.

    WOD “Complex Stations” @ Rx
    2 rounds of:
    3 min Curtis P’s @ 65#
    3 min Body Blasters (@7’7″ bar)

    Rd 1: 15 + 12
    Rd 2: 11 + 10

    Total = 48 reps (PR of 1 rep from last year)

    I agree with Laura. Counting was a head trip. As were the movements. A couple of times I did a T2B before the pullup, so body blasters looked like burpee + T2B + pullup + T2B.

    Fun WOD. Great job 6:45 crew 🙂

  30. Mob
    Wu
    Movement prep
    Strength Curtis P’s
    45,65,85,95,115 still getting used to squat cleans
    Complex stations
    2 rounds
    3 min Curtis P’s 65#
    3 min body blasters on rings able to grapple rings with arms fully extended
    15,12,10,10+1 Burpee total 47

    Cashout 2 min plank

    6am classes always seem tougher good job everyone this morning.

  31. mobility
    group WU

    strength curtis P on the gimp bar with jack! 🙂
    45-95-115-135 (big failure on first attempt) – 135

    Wod rx

    66
    This was all body blasters for me.. walked to the bar early, and was kicking jack out of the way so I could start on the second! lol..

  32. Mobility
    WU x1

    Group warm up
    Strength
    Curtis p x 2 reps
    95-115-135-145

    2 rds of
    3 min Curtis P
    3 min body blasters

    Curtis P : 1st rd 12. 2nd rd 6
    Bidy blaster : 1st rd 10 . 2nd rd 12
    Total 40 rx.

    Cash out 2 min plank ( broken up. 1.30 second then 30 second)

    Thanks for sharing the bar Frank good job! .

    Fun class 545.

  33. Mobility
    WU x 2
    Med ball warm up

    Strength Curtis P x2 40-45-50

    WOD
    2 rounds
    3 min Curtis P (40#)
    3min bodyblasters (burpees, jumping pullups, Situps)
    Total 34

    Cashout 2 min plank (very broken)

  34. Debbie Mackenzie

    Mob.
    WU x1
    Group WU

    Strength – Curtis P’s x2
    50-60-65

    WOD: “Complex Stations”

    Two rounds of:
    3 min. Curtis P’s (50#)
    3 min. Bodyblasters (Rings, V-snaps)

    Total = 39

    Cashout – 2 min. plank

  35. Mob
    WUx1

    Group WU

    Strength – Curtis P’s x2

    45 – 55 – 65 – 70 – 75

    WOD: Complex Stations

    Two rounds
    3 min Curtis P’s (55#)
    3 min Bodyblasters (ring jumping pullups/situps)

    Total: 34

    Cashout – 2 minutes in plank (4x30s)

  36. WU x 1 + Med ball clean progressions

    Strength: Curtis P’s (x2)

    65-85-95-105 … not enough time for a 5th set – It was fun to share the bar with Lora the beast!

    WOD Complex Stations
    2 rounds of:
    3 min Curtis P’s @ 65#
    3 min Body Blasters – scale to burpee, Jumping pullup (6’6″ bar w 12″ box), Situp

    Round 1: 11, 10
    Round 2: 8, 10

    Total 39 reps … 1 rep PR!

  37. WU x 1 + Med ball clean progressions

    Strength: Curtis P’s (x2)

    45-55-65-70-75

    WOD Complex Stations
    2 rounds of:
    3 min Curtis P’s @ 65#
    3 min Body Blasters – scale to burpee, Jumping pullup on rings, v snaps
    Round 1: 10, 10
    Round 2: 7, 10

    Happy I survived the CP’s since hammies were screaming from the first lunge. Body blasters are horrible using the rings – and once again I say “I need to get my no-band pull-ups!”

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