Classes today:
8:30am
11am Open Gym
12pm
5pm
6pm
Thrusters x5
Build up to moderate weight (60-70%)
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
Compare to Dec.27/16
Great day to get in and start sweating again (different than meat sweats). Detox is another annual tradition. It’s a long grind through 20 minutes of cardio goodness, so pace accordingly.
can you cancel my noon class? Thanks
Open Gym
EMOM 20 mins
Even Burpees X 10
Odd KBS X15 40#
Harder than I expected – ended up switching to Russian Swings from round 7-17 then back to American for the last round
Did 5 burpees round 8, then 8 for rounds 10-16 then 12 on last round
Did 11 extra burpees afterward to complete 100
Thrusters x5
Build up to moderate weight (60-70%)
45-65-95-105-115
AMRAP in 20min
5 Power Clean (95#)
10 Thrusters (95#)
15 Bar Hops (over and back is one)
9 Rounds + 3 Thrusters was 7 + 7 Thrusters last year
Nice to be back after 8 days of being sick but took it easy today, sort of 🙂
Thanks Mario!
That’s taking it easy after being sick…impressive.
Thrusters x5
Build up to moderate weight (60-70%)
Built up to 65#
AMRAP in 20min
5 Power Clean (55#)
10 Thrusters (55#)
15 Bar Hops (over and back is one)
7 rounds and 3 cleans …… 6 rounds even last year
Nice PR Janet.
Thrusters x5
Build up to moderate weight (60-70%)
45-65-95-115
AMRAP in 20min
5 Power Clean (95#)
10 Thrusters (95#)
15 Bar Hops (over and back is one)
WOD RX : 9 Rounds + 1 Thruster
I was 7 rounds + 13 Bar hops @75# last year so pretty happy with that.
Huge progress Mario!
Some open gym bench press work with 10 wall balls between sets at the 15′ mark ( over the black lettering )
155×5
185×5
205×5
225×3
245×4
270×2
Then detox WOD at noon
Thruster practice
With 95 then 115
Last year RX
7 rounds plus 2 cleans
This year 7 rounds plus 3 complete bar hops
Thought I had 8 rounds in me it turns out I was very wrong…..RX
At least I improved after a year by 16 reps
WUx1
Thrusters x5
Build up to moderate weight (60-70%)
45-65-75-85-95
30#-30# DB
AMRAP in 20min (Mod with DB’s)
5 Power Clean (30#)
10 Thrusters (30#)
15 Bar Hops (over and back is one)
11 Rounds + 1 PC
Great work morning peeps!
Thanks Mario!
Thrusters x5
75-95-115-135
WOD Rx’d
10+8 thrusters
Somehow, that’s a PR. I’m not sure how that’s possible. But I’ll take it. Thanks for the pacing Remi.
Thrusters x5
65-85-105-115#
WOD Rx:
12 + 3 PC
(PR 1 rd + 20 reps)
Dec/15 – 10 + 8 thrusters
Dec/14 – 6 + 9 thrusters
Consistent improvement Cara.
Thrusters x5
75-95-115-135
Wod RX
13+ 4PC
Hard out of the gate. Maintained throughout, then slowed at the end. Maybe could have paced a bit, but not when I’ve got two monsters (Cara & Kevin) behind me. Happy with the result!
Thrusters x5
Build up to moderate weight (60-70%)
95-125-135-145
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
10 rounds 5 thrusters Rx’d
Thanks coach Steph! I could have puked if I pushed just a little more but wasn’t sure that that’s what they meant by detox… I opted to hold it in ; }
I was in your spot next classs, so thanks for not completely “detoxing”.
Thrusters x5
Build up to moderate weight (60-70%)
35- 40- 45- 50
AMRAP in 20min
5 Power Clean (35#)
10 Thrusters (35#)
15 Bar Hops (over and back is one)
6 Rounds + 5 Thrusters
First time doing this WOD. Switched to jumping over stick after first round, less impact and was able to go a bit quicker.
Build up to 60-70% thrusters x 5
Went up to 65#
WOD- AMRAP in 20 mins:
5 Power Cleans (35#)
10 Thrusters (35#)
15 bar hops (2 count)
Total: 5 rounds + 1 bar hop
Jumping over things really freaks me out so I’m surprised I got that far haha Thanks Steph 🙂
You’ll get used to jumping over things.
Thrusters to 125#
WOD @ 80#
8 Rounds + 2 Thrusters
Crossfit.com 2017.12.23
“The Other Total”
Clean 1RM 205-215-220(x)-205
Bench 1RM 185-195-205-210-215(x)
OHS 1RM 115-125-135-140-145-150(x)
Total = 570#
wux1
Thrusters x5
95-115-135-135
WOD scaled
AMRAP in 20min
5 Power Clean (85#)
10 Thrusters (85#)
15 Bar Hops (over and back is one)
score 8 rounds+ 7 Thrusters
did 7 rounds at 95# back in 2013
Thrusters x 5
65-85-105-115
AMRAP in 20min
5 Power Clean (75#)
10 Thrusters (75#)
15 Bar Hops (over and back is one) – scaled to step overs – no jumping
9 rounds + 5 cleans
Exact same strength numbers, we’d always make good lifting partners Pops!
Good job M!
Thrusters x 5
55-65-70-75
WOD: 20 Min AMRAP
5 Power Cleans @ 65#
10 Thrusters @ 65#
15 Bar Hops (over & back = 1)
6 Rounds + 5 PC + 10 Thrusters
I don’t now why I keep under estimating this WOD. Every year I look at it and think, that doesn’t look so bad, I check the comments from the previous year and for whatever reason I think that “this year, it will be better!” What’s wrong with me??. It only took me an hour to recover. Post-WOD I thought my brain was going to bust. Still fun though. Until we meet again next year Detox.
Compare to:
2016 @ 55# = 7 Rounds + 8 Bar Hops
2013 @ 65# = 7 Rounds + 2 PC
Great job Heidi!
Thrusters x 5
55-65-75-85-95
Detox totally cleaned up….
AMRAP in 20min
5 Power Clean (65#)
10 Thrusters (65#)
15 Bar Hops (over and back is one) not a fan of the hops lol…more mind than anything…
7 rounds + 7 reps
Thanks Steph!
Thrusters x 5
85-90-95
WOD Rx
8 + 3PC
Wow I felt everything I ate and drink in the last couple days!! :S!!
Hopefully tomorrow is a better day 🙂
Thrusters x5
Build up to moderate weight (60-70%)
45-65-85-95#
WOD @ 65#
7 rounds + 6 thrusters
I should have pushed a bit more, but I felt detoxed at the end!
Thrusters x5
Build up to moderate weight (60-70%)
35-45-55-65
AMRAP in 20min
5 Power Clean (55#)
10 Thrusters (55#)
15 Bar Hops (over and back is one)
7 rounds and 5 Cleans
Last time I could find that I did this was in 2013.. I managed the same reps with only 40#.. I was feeling ambitious going into this, that quickly went down the drain!!
.. I want to try this again some time ‘not’ after a binge holiday! 🤣
I have been at this gym 4 years!! Wow