WU x 2
Strength cleans x 5
55-65-75 kept light to work on technique
WOD Rx’d
8 rounds + 4 cleans
PR of 4 reps and used 55# last time, super happy with this! Thanks Amanda.
Amanda
Great form on your thrusters.
Valérie Arseneau
Sweet PR!
Natacha
Great job!
Jack
Definately feeling the holiday.
Wu x 1
Du practice
WOD: detox @ 65 lbs
10 rounds.
Took it light cause I’m going snowboarding for the day.
Shawn Johnson
WU x 2
Dead lifts x 5
125 – 135 – 155 – 175 – 185
WOD “Detox”
AMRAP in 20 mins (65lbs)
5 Power Clean
10 Thruster
15 Bar Hops
8 Rounds Even
Amanda
Your bar hops were awesome, Shawn! Plowed right through them!
Shawn Johnson
Thanks… although a couple of times I thought I might fall on my face.
Maria
I couldn’t beleive how fast he was doing those!
Gillyon
Warmup
Worked on bar muscle ups. Wow…I am so far away. 🙁
WOD rx’d
9 rounds + 4 thrusters
I was sweating toffifee
Maria
Nice Score!
Valérie Arseneau
Very nice!
Keep working on those bar muscle ups! You’re still much closer to them than I am! (but I will eventually catch up :P)
Marie-No
Atta girl gill!!! You’ll get there in no time!!!
Gillyon
Thanks ladies!
Amanda
lol, sweating Toffifee. Nice score Gill
Natacha
Impressive!
Josh
Wu X 2
Muscle up practice
Wod Rx’d
6-5 cleans
Terri-Lynn
Strength
Push Jerks: 35-40-45-50-55
WOD: 7 & 1 clean
Caleb Richard
WUx2
Stretched with bands
WOD Detox @ 65lbs
5 power cleans
10 thrusters
15 bar hops
6 rounds + 7 bar hops.
Crystal
WUX2
Strength
Press Jerks
25-30-35-40-45
WOD: 8 & 10 Thrusters
Definitely was a DETOX work out!
Crystal
Push jerks I mean…lol still learning the names!
Amanda
no strength, foam rolling & stretching
WOD rx’d: 7 rounds + 9 thrusters.
Only got 13 reps more than last year, I should have had a little more but I dare say the 3 desserts I had last night and the double rum/eggnog had something to do with it, all of which I could taste during today’s noontime wod. I’m hoping I’ll still remember this in a year so that I’m not so stupid with food next Christmas season.
Heather S
WU x 2
Strength: cleans 5’s
65-75-85-95
WOD: Rx’d 5r + 10 bar hops
Sadly 1 and a 1/2 rounds LESS than last year inspite of being sooo paleo good over Christmas (cheats were gluten free turkey dressing and 3 choc covered strawberries – which I had forgotten about 🙂 )
Think my big issues are poor sleep and not enough water. Also haven’t done strength in almost 2 weeks with shoulder problems so I guess it all catches up. Probably a good thing I didn’t eat and drink like a maniac!!
Melissa H
WU x 2
Strength: Deadlift x 5
65-75-85-90-95
WOD @ 35#
4 rounds + 2 bar hops
Denis
WU X 2
Front Squat
105, 125, 135 and 155 X 5
WOD DETOX with 65#’s
5 power cleans
10 thrusters
15 bar hops
5 Rounds
Darsey
Plank
1:36. I was shaking after 30 seconds. Definitely one of my goats
Wod at 65#
10 rds, 4 thrusters.
2 failed attempts at the unicycle. Way harder than it looks
Rick Kervin
WU x 2
Strength: Power Clean
75-85-95-105-115
Detox
AMRAP in 20 min (65 lbs)
5 Power Cleans
10 Thrusters
15 Bar Hops (2 count)
7 rounds + 5 Cleans
5 Power Cleans
Heidi
WU x 2
Back Squats x 5
105-115-125-135
WOD @ 65#
7 Rounds + 8 Thrusters
Tough WOD. Bar hops really gassed me for the next round of lifting. Note for next time: except for 1st (10) & last round (3/3/2), the thrusters were broken in 2 sets of 5. I took lots of long breaks, so definitely room for improvement….but not after Christmas feasting.
Jeremy L
gym still open for 645?
Joanna
WOD Rx
10 Rounds even…12 reps less than last year…poop…pretty sure I got a PR for grunting though.
This was really hard on my wrist! After 2 round they really hurt. Had to break down the reps .
Kevin
That was bad.
Weighted pullups x3 (KB)
20-25-35-45-50 (all overhead and strict)
WOD rx’d
8+7 Thrusters
Barf-tastic!
Amanda
lol I thought you weren’t working out today? Didn’t like to chicken out? 🙂
Kevin
I needed to sweat. And my nuts hurt too much from the unicycle. Needed a break.
Maria
LOL!
Leesa
Lol fun to watch!!
Crystal
LOL! Nice!
Blake
Late post again…
Thruster Practice x 5
85-95-105-115
WOD Rx’d
8 rounds + 1 Power Clean
10# and 8 rep improvement from last year…Same amount of fun & enjoyment!
Amanda
I had WAYYY more fun this year. I had some barf creeping up my throat that I missed out on last year. Good times.
Nice PR!
Maria
Are you detox’d enough?! Between yesterday and today!
Blake
I think I’m good now… 😉 It really did seem like Part I and Part II of the same “I Told You So” WOD…
Chris
Detox
AMRAP in 20 min (95 lbs)
5 Power Cleans
10 Thrusters
15 Bar Hops (2 count)
9 rounds even
skipped strength today, since being on call for the last week, this was a tough wod
Good job Terry and Shawn!
Kimmy
Mobility
WUx2
Strength Cleans x 5
100-110-120-125-130 (pr 10#)
WOD “Detox”
6 rounds + 10 Thrusters as Rx
I definitely felt the last week of poor eating on this one. I had to talk myself out of meeting pukie at least 4 times. I am thinking of doing my own paleo challenge shortly after the new year. It is time to take the plunge.
Amanda
Kevin is thinking about having another challenge, Kim!
Christine
Mobility
WUx2 (pull-ups with no bands only 2 at a time)
Plank 5×1 minute
WOD modified:
5 power cleans @55
10 push press @55
15 step up on 18″ box
=10 rounds and 2 push press
Pretty sure I tore my meniscus hence why I am modifying everything!!!Waiting to see the orthopedic surgeon which I’m sure he’ll be really excited to do surgery a second time on the SAME knee..since he is anti-crossfit, should be an interesting appt…however tore my meniscus at the Crossfit party and I was not doing appropriate exercises (not the best technique when you are drinking)…Kevin McDavid, you did delete that video right?!?!?!? LOL ah well, another year of not being able to participate in the Crossfit Games!!! Boo!! 🙁 Kevin, good WOD!!! I feel detoxified!!! Were the burps from the Toblerone bars!!! LOL
Maddy
I hear ya! I’ve been fighting what we think is a torn meniscus since last fall. I hoping to get into see the specialist soon. Who’s your Dr.? I’ve been asking everyone that I know for recommendations.
🙂
Christine
Dr Forsythe Jr 🙂
Maddy
Mob
WU x 2
Strength – Back squat
I’m basically starting from scratch with anything to do with my knees. I did 5 rounds of 5 reps with the 10# pipe. With rounds of 5 good mornings in between.
WOD “Detox” – AMRAM 20 minutes (I was sure that I had seen AMRAP 14 mins when I looked this morning… @#$^! when I saw the board!)
5 power cleans @55#
10 push press @55#
15 bar hops (2 count)
7 rounds + 9 push press
About halfway through this thing, things went fuzzy and I was having a hard time focusing on a spot on the wall (the white board in this case) like I usually do. I had to stop and take a couple of deep breaths…. wooooweee! I should have worn my other shoes… I don’t know what was going on but my feet were sore.
Ah well, i’m just glad that I did it.
Maddy
Oups. I did the WOD with 50#, not 55#.
Valérie Arseneau
I got a foot cramp about 3/4 way through lol.
Marcel
WU x 2
OHS x 3
65-75-80-85-90 went light due to shoulder
WOD @ 85 lbs
7 rounds + 5 cleans + 1 Thruster
Leesa
WU x 2
Dead lifts x 5
65– 70 – 75 – 80 – 90
WOD “Detox”
AMRAP in 20 mins (40lbs)
5 Power Clean
10 Thruster
15 Bar Hops
Total 6 Rds +5 PC PR of 26 Bar Hops and 5 Power Cleans:)
WU x 2
Strength cleans x 5
55-65-75 kept light to work on technique
WOD Rx’d
8 rounds + 4 cleans
PR of 4 reps and used 55# last time, super happy with this! Thanks Amanda.
Great form on your thrusters.
Sweet PR!
Great job!
Definately feeling the holiday.
Wu x 1
Du practice
WOD: detox @ 65 lbs
10 rounds.
Took it light cause I’m going snowboarding for the day.
WU x 2
Dead lifts x 5
125 – 135 – 155 – 175 – 185
WOD “Detox”
AMRAP in 20 mins (65lbs)
5 Power Clean
10 Thruster
15 Bar Hops
8 Rounds Even
Your bar hops were awesome, Shawn! Plowed right through them!
Thanks… although a couple of times I thought I might fall on my face.
I couldn’t beleive how fast he was doing those!
Warmup
Worked on bar muscle ups. Wow…I am so far away. 🙁
WOD rx’d
9 rounds + 4 thrusters
I was sweating toffifee
Nice Score!
Very nice!
Keep working on those bar muscle ups! You’re still much closer to them than I am! (but I will eventually catch up :P)
Atta girl gill!!! You’ll get there in no time!!!
Thanks ladies!
lol, sweating Toffifee. Nice score Gill
Impressive!
Wu X 2
Muscle up practice
Wod Rx’d
6-5 cleans
Strength
Push Jerks: 35-40-45-50-55
WOD: 7 & 1 clean
WUx2
Stretched with bands
WOD Detox @ 65lbs
5 power cleans
10 thrusters
15 bar hops
6 rounds + 7 bar hops.
WUX2
Strength
Press Jerks
25-30-35-40-45
WOD: 8 & 10 Thrusters
Definitely was a DETOX work out!
Push jerks I mean…lol still learning the names!
no strength, foam rolling & stretching
WOD rx’d: 7 rounds + 9 thrusters.
Only got 13 reps more than last year, I should have had a little more but I dare say the 3 desserts I had last night and the double rum/eggnog had something to do with it, all of which I could taste during today’s noontime wod. I’m hoping I’ll still remember this in a year so that I’m not so stupid with food next Christmas season.
WU x 2
Strength: cleans 5’s
65-75-85-95
WOD: Rx’d 5r + 10 bar hops
Sadly 1 and a 1/2 rounds LESS than last year inspite of being sooo paleo good over Christmas (cheats were gluten free turkey dressing and 3 choc covered strawberries – which I had forgotten about 🙂 )
Think my big issues are poor sleep and not enough water. Also haven’t done strength in almost 2 weeks with shoulder problems so I guess it all catches up. Probably a good thing I didn’t eat and drink like a maniac!!
WU x 2
Strength: Deadlift x 5
65-75-85-90-95
WOD @ 35#
4 rounds + 2 bar hops
WU X 2
Front Squat
105, 125, 135 and 155 X 5
WOD DETOX with 65#’s
5 power cleans
10 thrusters
15 bar hops
5 Rounds
Plank
1:36. I was shaking after 30 seconds. Definitely one of my goats
Wod at 65#
10 rds, 4 thrusters.
2 failed attempts at the unicycle. Way harder than it looks
WU x 2
Strength: Power Clean
75-85-95-105-115
Detox
AMRAP in 20 min (65 lbs)
5 Power Cleans
10 Thrusters
15 Bar Hops (2 count)
7 rounds + 5 Cleans
5 Power Cleans
WU x 2
Back Squats x 5
105-115-125-135
WOD @ 65#
7 Rounds + 8 Thrusters
Tough WOD. Bar hops really gassed me for the next round of lifting. Note for next time: except for 1st (10) & last round (3/3/2), the thrusters were broken in 2 sets of 5. I took lots of long breaks, so definitely room for improvement….but not after Christmas feasting.
gym still open for 645?
WOD Rx
10 Rounds even…12 reps less than last year…poop…pretty sure I got a PR for grunting though.
lol PR for grunting.
WU X 2
Back Squat X 5
205-235-265-295-315
WOD – “Detox” Rx’D
5 Power Cleans
10 Thrusters
15 Bar Hops (2 count)
Score – 5 Rds and 5 Thrusters
mob
wux 2strenght
front squat 95×5 135×5 155×5 185×3
[email protected]#
8round +5 clean
though one
mob
wux 2
strenght Cleans
5x 50-55-60-65-70 (PR of 5#)
[email protected]#
8round +1 thruster
This was really hard on my wrist! After 2 round they really hurt. Had to break down the reps .
That was bad.
Weighted pullups x3 (KB)
20-25-35-45-50 (all overhead and strict)
WOD rx’d
8+7 Thrusters
Barf-tastic!
lol I thought you weren’t working out today? Didn’t like to chicken out? 🙂
I needed to sweat. And my nuts hurt too much from the unicycle. Needed a break.
LOL!
Lol fun to watch!!
LOL! Nice!
Late post again…
Thruster Practice x 5
85-95-105-115
WOD Rx’d
8 rounds + 1 Power Clean
10# and 8 rep improvement from last year…Same amount of fun & enjoyment!
I had WAYYY more fun this year. I had some barf creeping up my throat that I missed out on last year. Good times.
Nice PR!
Are you detox’d enough?! Between yesterday and today!
I think I’m good now… 😉 It really did seem like Part I and Part II of the same “I Told You So” WOD…
Detox
AMRAP in 20 min (95 lbs)
5 Power Cleans
10 Thrusters
15 Bar Hops (2 count)
9 rounds even
skipped strength today, since being on call for the last week, this was a tough wod
Good job Terry and Shawn!
Mobility
WUx2
Strength Cleans x 5
100-110-120-125-130 (pr 10#)
WOD “Detox”
6 rounds + 10 Thrusters as Rx
I definitely felt the last week of poor eating on this one. I had to talk myself out of meeting pukie at least 4 times. I am thinking of doing my own paleo challenge shortly after the new year. It is time to take the plunge.
Kevin is thinking about having another challenge, Kim!
Mobility
WUx2 (pull-ups with no bands only 2 at a time)
Plank 5×1 minute
WOD modified:
5 power cleans @55
10 push press @55
15 step up on 18″ box
=10 rounds and 2 push press
Pretty sure I tore my meniscus hence why I am modifying everything!!!Waiting to see the orthopedic surgeon which I’m sure he’ll be really excited to do surgery a second time on the SAME knee..since he is anti-crossfit, should be an interesting appt…however tore my meniscus at the Crossfit party and I was not doing appropriate exercises (not the best technique when you are drinking)…Kevin McDavid, you did delete that video right?!?!?!? LOL ah well, another year of not being able to participate in the Crossfit Games!!! Boo!! 🙁 Kevin, good WOD!!! I feel detoxified!!! Were the burps from the Toblerone bars!!! LOL
I hear ya! I’ve been fighting what we think is a torn meniscus since last fall. I hoping to get into see the specialist soon. Who’s your Dr.? I’ve been asking everyone that I know for recommendations.
🙂
Dr Forsythe Jr 🙂
Mob
WU x 2
Strength – Back squat
I’m basically starting from scratch with anything to do with my knees. I did 5 rounds of 5 reps with the 10# pipe. With rounds of 5 good mornings in between.
WOD “Detox” – AMRAM 20 minutes (I was sure that I had seen AMRAP 14 mins when I looked this morning… @#$^! when I saw the board!)
5 power cleans @55#
10 push press @55#
15 bar hops (2 count)
7 rounds + 9 push press
About halfway through this thing, things went fuzzy and I was having a hard time focusing on a spot on the wall (the white board in this case) like I usually do. I had to stop and take a couple of deep breaths…. wooooweee! I should have worn my other shoes… I don’t know what was going on but my feet were sore.
Ah well, i’m just glad that I did it.
Oups. I did the WOD with 50#, not 55#.
I got a foot cramp about 3/4 way through lol.
WU x 2
OHS x 3
65-75-80-85-90 went light due to shoulder
WOD @ 85 lbs
7 rounds + 5 cleans + 1 Thruster
WU x 2
Dead lifts x 5
65– 70 – 75 – 80 – 90
WOD “Detox”
AMRAP in 20 mins (40lbs)
5 Power Clean
10 Thruster
15 Bar Hops
Total 6 Rds +5 PC PR of 26 Bar Hops and 5 Power Cleans:)