Doesn’t have to be long to be hard

We’re in the press!

3 rounds
3 Power Cleans (3/4 BW)
6 Push Jerks (same weight)
12 Burpees

Compare to March 9/09

Looks fun?

46 thoughts on “Doesn’t have to be long to be hard”

  1. WU x 2

    Strength: Front Squat x 5

    100-110-120-130-135

    WOD: 3 rounds
    3 power cleans (100#)
    6 push jerks (100#)
    12 burpees

    Time: 7:59
    This WOD was tough for me. My shoulders are tired today. I started with 110#, but I dropped to 100#.

    Good job 6:00 a.m. crew!

  2. WU x2
    Front Squats x3
    85 95 105 115 130(PR Reps)

    Wod @ 85#
    6:41 (I think?)

    Thanks for squatting with me Gill :)Yay newspaper!

  3. Great article. 🙂

    CW x 2
    Front Squats (3s)
    85 95 105 115 130 (PR for reps)
    Glad I shared a bar with Jo…thanks for the push to go heavier.

    WOD @ 95lbs (a bit more than 3/4 bw)
    Time – 8:27

    My collar bone is ggoing to be nice and bruised tomorrow.

    1. As soon as I saw the title of the WOD…I instantly said “That’s what she said.”
      Marcel…you have tainted me.

  4. What a great article! Heather, I’ll bet most 60 year olds are going to be wishing they looked like you 🙂 YAY for CFM 😀

  5. An update to the ‘late rule’ – if you’re late, regardless if it’s 1min or 10min, you do 25 burpees, NOT the entire class.

    I’m sure that will make a lot of you happy 🙂

  6. CFWU x 2

    Strength – Push Press x 3
    95-110-120-130-145

    WOD – Scale 1 @ 110# 3 Rounds of
    3 Power Cleans
    6 Push Jerks
    12 Burpees

    Time: 4:50

  7. CFWU x 2

    Cleans
    3×95 3×115 3×135 3×155 3×95 (work on form with Marc)

    3 Rounds of

    3 Power Cleans #120
    6 Push Jerks #120
    12 Burpees

    Time: 5:42

  8. WU x 2

    Back Squat
    60×5, 60×5, 85×5, 95×5, 110×2 (amrap)

    WOD – 75 L-Sit Pull Ups (red band)
    73 in 15 minutes.
    75 in 15:20

  9. WU x 2
    Push Press x 5: 45-55-60-65-75

    WOD
    3 rounds:
    3 Power cleans 70#
    6 Push jerks 70#
    12 burpees

    Time: 6:08

  10. WU X2
    STRENGTH: Deadlifts
    (X3) 135 – 145 – 155 – 165

    WOD: 3 Rounds (Rnd 1 @ 70#/ 2&3 @ 65#)
    TIME –> 8:20

    1st 2 rounds were a bit messed up for me… started out by hitting my chin with the bar in the first set of PJ’s.. then lost focus! Took everything I had to keep going and not give up (really want to!!). The last round went FAR smoother… Thanks for the big push at the end guys!!

  11. WU x 2
    Strength 5’s Cleans
    Worked on technique with coach “Mark”
    65 and 85#…worked on the lift and shrug …Thanks Mark & Kevin

    WOD
    3 Per Cleans

  12. That was…

    3 rnds
    3 Pwr Cleans 100#
    6 Push jerks 100#….mostly push press
    12 burpees

    Time 5:43

  13. CFWU x 2

    Front Squats 5’s
    135-185-205-225-235-245(equal to my previous one rep PR)

    3 Rounds of

    3 Power Cleans #110 (50% BW)
    6 Push Jerks #110 (50% BW)
    12 Burpees

    Time: 5:43

  14. WU times 2
    Strength deadlift 10’s
    95-105-115-125-135

    WOD 3 rounds 75 lbs
    3 power cleans
    6 push jerks
    12 burpees
    Time 5:45
    I tried 3/4 of my body weight 95lbs and my elbow was not able to handle it… Not really sure how to get rid of my “tennis” elbow – it seems to be getting worse instead of better 🙁 considering my best clean was 100, it might have been unrealistic to do the WOD at 95… I’ll get there someday!!

    1. I have tennis elbow (I think?) It only bothers me during the summer when I’m playing ball though…CrossFit isn’t bothering it.

  15. WU X 2
    Strength Push Jerk @ 1
    80-85-90-95- failed at 100
    WOD
    3 Rounds
    3 Power Cleans
    6 Push Jerks
    12 Burpees
    Time: 7:11

    1. Wow Cheyenne! Your strength is really increasing 🙂 I’ll bet money that you’ll be getting that 100 push jerk soon!! Congrats on your great progress 😀

  16. CFWU x 2
    Squat Cleans ( worked on technique )
    95×5 115×5 135×3 155×3
    WOD as Rx’d @ 165# -> 6:26

  17. CFWU x 2

    Front Squats x 1

    115-135-155-175-205 PR 🙂

    3 Rounds

    3 Power Cleans 115 lbs (mathematical error should have been 125 lbs)
    6 Push Jerks 115 lbs
    12 Burpees

    Time: 4:52

  18. WU X 2 (green band pull up)

    Push Jerk x 5
    65-75-80-95-105 (125 is max)

    3 rounds of:
    3 power clean (85#)
    6 push jerk (85#)
    12 burpees
    = 4:52
    i found the first round the toughest… and my last 12 burpees were the best.. i was pushing hard thanks to Marcel and Andrew & coaches!! 🙂

  19. WU X 2

    Strength: Deadlift 5’s: 245-260-285-325-370(only got 4 and rounded back on last one). Big loss of grip strength in the past month!

    WOD as RX’d (3/4 of BW at 140 lbs.)

    2:33

    Long time since doing push jerk and they were essentially a push press. Will need to work on those SOON!

  20. CFWU X 2
    Strength Good Mornings (5’s)
    15-20-25-35-40

    3 Rounds
    3 Deadlifts 120lbs
    6 Front Squats 80lbs
    12 Burpees
    Time = 8:12
    Thanks for the encouragement Kevin and Marc.

  21. Warm up x 2
    3 rounds of:
    3 Power Clean #100
    6 Push Jerk #100
    12 Burpees
    Time: 8:54 min (Failed a lot of push Jerk)
    Thanks for the push Marcel and Marc

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