Front Squats x 6
7 sets @ 70%
3 rounds
1 Muscle-up
2 Front Squats (185/135)
3 HSPU
4 Power Cleans
Compare to Feb.28/12
Had a great mobility seminar on the weekend in Amherst. Expect to see some new tools making their way to the gym soon.
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
WU x 2
Front Squats x 6
7 sets @ 140
3 rounds
1 Muscle-up (assisted seated)
2 Front Squats (115)
3 HSPU
4 Power Cleans (115)
Time = 3:48
Nice work Shawn!
Great work this morning Shawn!!
Front Squats x 6
7 sets @ 70%
WU 65 then 85-85-85-85-85-85-85#
Thanks Claire for putting up with all the whining:(
3 rounds
1 Muscle-up – scaled to 4 ring rows + 4 parralettes
2 Front Squats (185/135) – @ 65#
3 HSPU – scaled to 12 push ups on the box
4 Power Cleans – @ 65#
I’m not sure what was worse for me the strength or the push-ups but I’m glad its over!
No time on WOD? π
Time 4:45
Mobility
WU x 2
Group Mobility
Strength: Front Squats x 6
7 sets @ 70%
85-85-85-85-85-85-85-85#
WOD: 3 rounds
1 Muscle-up (scaled to 4 ring rows + 4 paralettes)
2 Front Squats @85#
3 HSPU (scaled to 12 pushups)
4 Power Cleans @85#
Time: 3:54
Great job everyone. Thanks Shane!
Fast Kelly, your front squats and cleans looked fantastic this morning! Almost too easy :).. Great work!
Thank you Shane π
Front Squats x 6
7 sets @ 70% #105 only got through 6 sets in the time limit
3 rounds
1 Muscle-up )scaled to 4 ring rows + 4 paralettes)
2 Front Squats (#105)
3 HSPU (Scaled 12 pushups)
4 Power Cleans (#105) Mistake did hang cleans instead of power cleans,
Time – 4:48
Sneaky Greg, I caught you doing full power cleans on the ones I seen.
WU x 2
Front Squats x 6
135-175-175-175-175-175-175
WOD ‘Diddy Kong’ as RX’d
3 rounds
1 Muscle-up
2 Front Squats 185#
3 HSPU
4 Power Cleans
Time–> 7:36
Great work am peeps!
Impressive Gabriel Great Job!
Nice work Greg!
WOD Rx’d
3:00
If bar was closer, could shave off some time. Fun working out with my wife!
Big pr, nice work!
Front Squats x 6
7 sets @ 70%
95# 120# 120# 120# 120# (shared the bar with lots of folks today – didn’t have time to finish)
3 rounds
1 Muscle-up (4 pull-ups and 4 assisted ring dips)
2 Front Squats (185/135) 95#
3 HSPU (scaled 12 push ups)
4 Power Cleans @ 95#
PR – I did get 3 unassisted ring dips today – I have never done them before so that was exciting
Time: 5:20 something I think???
Nice work Ange! Now I have ring dip envy
Great work Ange, never say can’t… Lol. A little practice and those dips will be no problem!!
Diddy RX
5:27
Should have been about a minute faster but my last power clean just wasn’t happening. Oh well. Better luck next time. Thanks for the pow wow husband π
Nice Jo!! Impressive at rx!!
Front Squat x6
70-70-70-70-70-70-70#
“Diddy Kong”
3 rounds
1 MU (4 ringrows + 4 Parallette dips)
2 Front Squats 80#
3 HSPU(12 pushups)
4 Power Cleans (80%) @80#
Time: 7:28
Great class! Not many Power Cleans, but they were so heavy π
Front Squat x6
@ 100#
βDiddy Kongβ
3 rounds
1 MU (4 pullups+ 4 ring dips)
2 Front Squats 100#
3 HSPU
4 Power Cleans 100#
Time: 4:53
Good WOD, next time more weight!
Front Squats,
7 sets of 6 @ 135#
Diddy Kong, scaled down with RR’s, dips and push-ups… 5:15m.
Good class!
WOD with 105#, 6:34
Front Squats
95-110-110-110-110-110-110
WOD: Scaled and then some:
1 Muscle up as 4 pull ups + 4 assisted ring dips
2 Front squats (135) @ 95#
3 HSPU as 12!! push ups
4 Power cleans @ 95#
Time 5:09
FINALLY got to do actual Pull Ups in a wod and they were a scale!! Crossfit = Irony π
If I had my own box it’d have to be called Crossfit Irony!!
Yay for pullups in a wod!!! Scale or not, it’s amazing π
Front Squats 6x
155-155-155-155-155-165(oops)-155
WOD at 155lbs and MU’s: 3:42
I enjoyed this one.
WU x 2
Group Mobility
Strength: Front Squats x 6
7 sets @ 200#
WOD: 3 rounds
1 Muscle-up (scaled to 4 pull ups + 4 paralettes)
2 Front Squats @165#
3 HSPU (scaled to 12 pushups)
4 Power Cleans @165#
Time: 5;55
PR of 20#
Mobility
WU x 2
Group Mobility
Strength: Front Squats x 6
7 sets @ 70%
100-100-110-100-100-100-100
WOD: 3 rounds
1 Muscle-up (scaled to 4 pullups + 4 assisted dips)
2 Front Squats @100#
3 HSPU (25# + abmat)
4 Power Cleans @100#
Time: 6:09
OG – day 1 of comp prep
press from a split 3×5 @ 45#
jerk from a split 3×[email protected] 65#
power clean & jerk 3×2 @ 110#
…and then did the wod with Shane, CAM & Steph π
Diddy Kong:
1 MU – 4 pullups + 4 assisted dips
2 front squats @ 135#
3 HSPU with abmat
4 PC @ 135#
Time: 4:47
Front Squats x 6
7 sets @ 70% (80#)
3 rounds
1 Muscle-up β scaled to 4 ring rows + 4 parralettes
2 Front Squats (185/135) β @ 80#
3 HSPU β scaled to 12 push ups
4 Power Cleans β @ 80#
Time – 5:24
Everything was awesome until the 3rd set of push ups, slowed me down a lot.
Front Squats x 5
3 rounds
1 Muscle-up
2 Front Squats (185/135)
3 HSPU
4 Power Cleans
Score: 02:50
First time doing ring mu’s since January… Yay, super happy about that. Even though it was only a few!!
The few muscles ups are the beginning to a few more… This made my night… Hit add before I was finished, wish I could just edit the post..
[email protected] –5:21
Front squats @ 185
WOD scaled
3 Rounds
4 Ring rows and 4 paralette dips
2 Front squats 155#
12 push-ups
4 power cleans 155#
Time – 6:00
Front squats @ 120#
Very modified Diddy Kong
3 rounds:
8 Ring rows
2 Front squats (100#)
12 x 1 arm KB Floor presses (20# – could of went heavier)
4 x 1 arm KB Clean (35#)
Time: 4:11
Front squats @ 100#
Wined alot.
WOD;
Scaled to ring rows and push ups
#85
Time: 5:45