Cycle through it

Complete 3 cycles of:
AMRAP in 3 min
4 Ring Dips
8 V-snaps
12 Kettlebell Swings
Rest 1 minute

I wonder if they're doing burpees in Italy?

67 thoughts on “Cycle through it”

  1. Today’s sponsor is a little special. David had offered to donate $100, IF each class does a special cashout today. Thanks David!

    We also have 2 days left to sponsor if anyone is up for it. May 25 and 30. Let me know if you’d like to help us out.

  2. Push Jerk x3
    95-125-135-145-155(PR for reps)

    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips
    8 V-snaps
    12 Kettlebell Swings (50lbs)
    Rest 1 minute

    Total: 226

    Cash out: 1:10

  3. WU x 2

    Strength Shoulder Press
    3 x 40-45-50-55-60

    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (parallel bars)
    8 V-snaps
    12 Kettlebell Swings (25lbs)
    Rest 1 minute

    total: 207
    cash out wall sit time= 1:36

  4. WU x2

    Strength: OHS
    3x 55-60-65-75-80

    WOD:
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (rings w/small band)
    8 V-snaps
    12 Kettlebell Swings (35#)
    Rest 1 minute

    Total: 160

    Cashout: 1:04

  5. Front Squat x5
    95-115-135-155-175

    WOD @ 53#

    R1 – 3 + 8 V-snaps
    R2 – 3 + 4 V-snaps
    R3 – 3 + 4 V-snaps

    Total reps – 236

  6. Push press 3×10 at 85lb

    Modified wod: k2e on rings instead of v-sits and Russian 35lb kbs. Did strict ring dips.
    Total 228
    Cashout: max wallsit: 3:29

  7. Oh and I agree with Gab yesterday, everybody should do a prego wod with me, but more towards the end and with a medball strapped to their belly!

  8. WU x 2

    Strength: Shoulder Press x 5

    45-55-65-75-85

    WOD: 3 cycles of 3 minute AMRAP:

    4 rings dips
    8 v snaps
    12 kbs (35#)

    Ring dips were tough for sure without the band. V snaps were interesting and I think they will grow on me.

    Total reps: 122

    Good job 4:15 p.m. crew!

    I cannot wait to do the prego work-out Sonia!

    1. I’m hoping you’ll like the v-snaps so much that you’ll keep them all to yourself!

  9. CFWU x 2

    Strength – Shoulder Press x 3
    75-85-90-105-115

    WOD with yellow band on Ring Dips
    Total: 166

    Cash out: 1:02

  10. Deadlift – 5R
    135-185-225-245-265

    WOD: 3 cycles of 3 minute AMRAP…
    4 Ring Dips
    8 V-snaps
    12 KBS (50#)
    1 min rest

    R1=65 / R2=59 / R3=56
    Total —> 180

    Wall Sit: 1:16
    Thought I could do better… Tried again and got the exact same time.

  11. WUx2
    Strength – front squat x5 (still working on form so kept low weight low)
    35-35-35-35-35
    WOD: 3 cycles of 3 minute AMRAP
    4 ring dips
    8 V snaps (They weren’t pretty but I did them)
    12 KBS (20#)

    Total reps: 136
    cash out Max Wall Sits: about 10 secs. ugh!!!!

  12. Press 3RM –> 45-65-75-85-95-100

    WOD –> 214 / 1:10

    You are now getting the some man’s scores Darrell.
    I am proud of you.

    1. Pierre :
      Press 3RM –> 45-65-75-85-95-100
      WOD –> 214 / 1:10
      You are now getting some man’s scores Darrell.
      I am proud of you.

      I guess it should have been written this way…

      1. Wish I could say the same about you. I think you you were swinging your purse instead of a kettle ball????

  13. WU x 2 (ring rows instead of pullups b/c of shoulder)

    Strength: Front squat (x5)
    80-100-130-140-150……Yeah! PR!

    WOD (scaled b/c of shoulder)
    3 cycles of AMRAP in 3 minutes
    4 hip extensions
    8 v-snaps
    12 KBS (35#)
    1 min rest

    Total reps: 210

    Cashout – max wall sit 1:31

  14. WUx2
    Strength: Cleans x1
    80×3-90-100-105F-105F-105

    WOD:
    Ring Dips (yellow)
    KBS #35
    Total Reps: 213

    Cashout: Max Wall Sit 2:06

  15. wu x 2
    strength DL 5’s: 95, 95, 115, 115, 115

    WOD: 3 cycles of 3 minute AMRAP…
    4 parallette Dips
    8 V-snaps
    12 KBS (25#)
    1 min rest
    total: 138
    wall sit was crap, less than a minute!

    Kerri is the wall-sit QUEEN! Great job!

  16. wux2
    Strength:
    Should Press 5’s
    15, 20, 25, 25, 25

    AMRAP in 3 minutes
    4 dips – with bar
    8 sit ups
    12 kettle bell swing – 15#
    274 reps
    wall sit cash out 1:01

  17. Darrell :
    Wish I could say the same about you. I think you you were swinging your purse instead of a kettle ball????

    you*

  18. WU X 2
    Strength:
    Shoulder Press X 5’s
    45-50-55-60-65

    AMRAP in 3 mins
    25#
    4 ring dips subbed with par. bar
    8 v snaps subbed sit ups
    12 KBS – 20#
    152 reps
    Cash Out: Wall Sit 43 seconds :/

  19. WU X2
    Attempted an unassisted Pull-up… and got one!!!
    It wasn’t pretty, but I know my chin was over, ’cause it hit the bar on the way down πŸ˜€
    Then, continued to do a few with the yellow band (which I hadn’t done before either).

    Strength: Power Cleans (3RM)
    65 – 75 – 85 – 90 (did multiples at this weight for practice)

    WOD: 3 cycles of AMRAP in 3 min
    ~ 4 Parellette Dips
    ~ 8 V-snaps for Round 1 / switched to Situps for Round 2&3
    ~ 12 Kettlebell Swings @ 35#

    R1-45 / R2-57 / R3-52 –> Total Reps: 154

    WALL SIT –> 3:11 (Wow, what a BURN!!) πŸ™‚

    1. Congratulations on the Pull-up! … and nice time on the wall sit. Definitely a good night for you! πŸ˜€

  20. WU X 2
    Strength: Should Press (5’s)
    15-20-25-25-25
    AMRAP in 3 minutes
    4 parallette dips
    8 situps
    12 kettlebell swings – 15#
    274 reps
    Cash out wall sit: 1:01

  21. WUx2
    Push Press x3
    85-100-115-125-135

    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (paralell bars)
    8 V-snaps
    12 Kettlebell Swings (35lbs)
    Rest 1 minute

    Total: 199

    Cash out -max wall sit: 1:05

  22. CFWU x 2

    Push Press x 5

    95-115-120-125-135(PR for reps)

    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips
    8 V-snaps
    12 Kettlebell Swings (53lbs)
    Rest 1 minute

    Total: 161

    Cash out: 1:47

    Nice job 6:30 crew.

  23. WUx2

    Strength – Push Jerk X3
    95-115-125-135×2-135(failed due to improper form)
    Flexibility, flexibility, flexibility!
    Practice proper form at 115

    WOD:
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (paralettes)
    8 V-snaps
    12 Kettlebell Swings (53lbs)
    Rest 1 minute

    Total –> 201

    Cashout: Max wall sit: 2:11

    Great job evening folks!

  24. WU X 2
    STRENGTH: Clean
    5 x 85-95-100-105-110

    WOD Score: 200 (green band for dips, 35lb kettleBELL (not ball as I learned today)

    Cashout, Max Wall Sit: 2:30

    Lots of fun 6:30 crew, good job.

  25. WUx2 (pull ups with green band – tried without and the yellow one but not there yet…)

    Strength – Push Press X 1
    45-55-65-70-75PR
    Tried 80 but failled (3 times)… just greedy Kevin says… I guess I should be satisfied with a PR πŸ™‚

    WOD:
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (paralettes)
    8 sit ups (tried V-Snaps… need more practice)
    12 Kettlebell Swings (30lbs)
    Rest 1 minute

    Total –> 195

    Cashout: Max wall sit: 40s πŸ™

  26. Front squat x5
    45-65-70-75-80 (PR for reps)

    WOD:
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (paralettes)
    8 V-snaps
    12 Kettlebell Swings (25lbs)
    Rest 1 minute

    Total – 152

    max wall sit = 3:39! ouch!

    1. AWESOME wall sit Kerri! Good for you for not giving up (’cause I know you wanted to!)

    2. Shelley Buechler

      Great work Kerri! Way to stick with it! That’s some serious determination (or should I say stubborness) (:

  27. WUX2

    Strenght:
    Front Squats x 5
    25,35, 45, 55 & 65

    AMRAP
    4 Paralette bars
    8 V Snaps
    12 Kettlebell Swings (20 lbs)

    Rest 1 min

    Cash out – Max wall site: 2:53

    Only second time working out and thinks that you guys are a great bunch!!! Really enjoying it and can’t wait to go again.

  28. WU x 2

    Push Jerk x 3:
    65-70-80-90-100 (Completed 2 & failed my 3rd)

    WOD:
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (Yellow band)
    8 V-snaps
    12 Kettlebell Swings (35lbs)
    Rest 1 minute

    Total – 188

    max wall sit = 2:30

  29. Hotel workout in Ottawa…WU mobility plus 800m run and 2:00 row (hard time figuring out rower at hotel gym so I have no idea what distance I covered – just know I was out of breath!

    WOD using a bench for dips and a 20lbs dumbbmbell for swings… A bit awkward with limited room and chunky dumbell, but a good workout nonetheless πŸ™‚

    Total 228

    Feel like I’m fighting something… But I’m not down for the count yet! πŸ™‚

    Impressed with all the great results and PRs today – good job guys and gals πŸ™‚

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