EMOM for 7 min
Deadlifts x3 @ 60%
5-10-15-10-5 reps
Hang Power Clean (95/65#)
Box Jumps (24/20β)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (95/65#/50%)
Lunges
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EMOM for 7 min
Deadlifts x3 @ 60%=90#
5-10-15-10-5 reps
Hang Power Clean (50% of push press=40#)
Box Jumps (20β)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (50%=40#)
Lunges
Time: 11:46
(Might have been 10:48, but after resting a min, I thought that maybe I hadn’t counted right, so did another 5 push press and 10 lunges to be sure.)
Thanks Kevin!
I do that all the time! Most days I think I need a judge counting reps all the blessed time!
Just noticed I also calculated my weight wrong… Used 45# not 40. Haha maybe I should have stayed in bed π
EMOM for 7 min
Deadlifts x3 @ 60% = 95lbs
5-10-15-10-5 reps
Hang Power Clean (65#)
Box Jumps (20β)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (65#/50%)
Lunges
Time: 14:19 Thanks for the coaching Kevin good workout!
mobility
wu x 1(lunges for squats) + 400 m run
group wu
EMOTM for 7 min
Deadlifts x3 @ 75#
WOD : Double Wammy
5-10-15-10-5 reps
Hang Power Clean (35#)
Box Jumps (20β step up)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (35#)
Lunges
Time = 11:28
cash out – couch stretch
This looks like a fun WOD!!! (Yup. Coming from me, with a WOD with Box Jumps.)
Mob + with x 1 (lunges for squats) + 400m run
EMOTM for 7 mins
Deadlifts x 3 @ 60%
WU 10 x 115#; 5 x 140#; 170#
Word: Rx’d
Time: 10:13
I love how Crossfit boils everything down to the simplest terms – when I looked at this one this morning I thought “I don’t hate anything here so this one will be a good one!!” and it was .
Mob + with x 1 (lunges for squats) + 400m run
EMOTM for 7 mins
Deadlifts x 3 @ 60%
WU 10 x 115#; 5 x 145#; 180#
Word: Rxβd
Time: 11:14
EMOTM 7 – 3 DL @ 135#
WOD Rx
8:40
Thanks for the race Morgan π That photographer had good timing…I wasn’t smiling for him I was laughing at MN commenting on the smell of the bag. Lets just say I think they were filled with something other than sand.
Deadlifts @ 245#
WOD Rx’d
6:54
First WOD was 2:31, second was 2:23. All unbroken.
I’ve done the first part before in 2:25, but that was with rebounding box jumps. The standing at the top is a bit slower.
EMOTM 7MIN
DL X 3 @ 60% 135#
WOD
1st Part 3:59
2:00 rest
2nd Part 2:47
Rx
8:46
EMOM for 7 min
Deadlifts x3 @ 60% = 150lbs
5-10-15-10-5 reps
Hang Power Clean (65#)
Box Jumps (scaled to step ups, due to toe..I have the worst luck with my toes!)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (65#)
Lunges (modified to air squats, doubled the reps 10-20-30-20-10)
Time: 10:02
Big nooner! Great job everyone and great picture! Nice to see you back Elba!
Mob + with x 1 (lunges for squats) + 400m run
EMOTM for 7 mins
Deadlifts x 3 135#
WOD @ 55#
Time: 10:38
*1st part 4:38, 2nd part 4:00.
*Split up the 15 PPs in 9-6.
*Lunges all on right leg.
Mobility + WU
7 Min EMOTM Deadlifts x3 @125#
WOD:
5-10-15-10-5
Hang Power Clean @ 65#
Box Jumps 20”
3:45
Rest 2Min
5-10-15-10-5
Push Press @65#
Lunges (Double Count)
5:55
Time: 11:00 Rx+ considering the extra lunges!
Thanks for the Great Class Blake! It was Great meeting you Paul and Jeremy!
Jumped into the nooner and had no gym clothes so improvised a bit..Stole a shirt off the rack (Kevin let me know how much I owe you) and used your socks Amanda (I’ll wash and bring back).
EMOM for 7 min
Deadlifts x 3 @ 60% = should of been 120# but miscalculated on my bar and it was time to go so did 105#
5-10-15-10-5 reps
One Arm HPC (25#)
Box jumps (scaled to step ups, no sneaks)
Rest 2 minutes
5-10-15-10-5 reps
Push Press tried it with the bar did it only @ 15# to test the shoulder
Lunges 2 count
Time:11:34
Thanks Blake! Great job everyone and happy to see Elba! π
Yay I’m happy you decided to join in! Great job!
Thanks for the push! π
EMOM 7 min
Deadlift x 3 @ 85#
5-10-15-10-5
Hang Power Clean @ 45#
Box Jumps @ The smallest box possible π
4:04
Rest 2 min
5-10-15-10-5
Push Press @ 45#
Lunges double count
Time: 11:33
π
Heather! Look how fast you are! Time for a bigger box π And you are a Spartan π
WU x 1
EMOTM 7 mins
3 deadlifts @60%
140lbs
WOD Rx + extra lunges
16:10
Great class Blake,it was nice to see everyone today, glad to be back π
Oh! Yay! Welcome back! π
Yay, welcome back Elba! …and Rx+extra fitness first day back?! So strong!!
WU x 1 (lunges instead of squats)
400 m run
Deadlift movement practice
DL x 10 @ 65
DL x 5 @ 80
EMOM for 7 min
Deadlifts x3 @ 100
5-10-15-10-5 reps
Hang Power Clean @40
Box Step Ups (20β)
Rest 2 minutes
5-10-15-10-5 reps
Push Press @40
Lunges
Time: 11:44
Cashout: Couch Stretch. Fun one Kevin! Thanks.
EMOM 7min.
workout at 170
double whammy
used 70 lbs for wod.
12:34
Stuck in traffic. Going to be late
mobility
wu x 1(lunges for squats)
EMOTM for 7 min
Deadlifts x3 @ 120#
WOD : Double Wammy
5-10-15-10-5 reps
Hang Power Clean (60#)
Box Jumps (20β )
Rest 2 minutes
5-10-15-10-5 reps
Push Press (60#)
Lunges
Time = 10:24
Mob
WU x1 (lunge instead of sq)
400m run
group mob
EMOTM 7 mins
Deadlifts x3 @ 135#
WU set of 90#
Double Whammy
5-10-15-10-5
Hang Pwr Clean (50#)
Boxjumps (Black)
Rest 2 mins
5-10-15-10-5
PushPress (50#)
Lunges
Time: 13.17
(Thanks for the push at the end BJ!)
Anytime!
EMOTM 7 mins
Deadlifts x3 @135#
“Double Whammy”
5-10-15-10-5
Hang power clean @45#
Box jumps (18″ black box)
Rest 2 mins
5-10-15-10-5
Push press @45#
Lunges
Time: 11:36
Honestly, crossfit math is hard π There were no 35# bars left today, so I had to take a 45# and for some reason, I couldn’t count after that. I really meant to do deadlifts @125#. But 135# was fine too. Everyone’s getting extra fitness today π
Also, I didn’t know if I could do box jumps after the Spartan race as my legs still felt “JelloISH”. But I did pretty good!
Cash out: 30 burpee challenge (6/30)
EMOTM 7 mins
Deadlifts x3 @120#
βDouble Whammyβ
5-10-15-10-5
Hang power clean @45#
Box jumps (18β³ black box)***
Rest 2 mins
5-10-15-10-5
Push press @45#
Lunges
Time: 13:17 (Nice race Steph!)
Cashout: 800m run ?/30
Pull up progressions (Thanks Kevin!)
400m run
Emotm for 7min deadlift x3 @120#
Double whammy!
Used 55# (10# more thAn my 50%…)
Time: 9:54
I was slow today on box jumps and those push presses… More like jumping push presses! Should have used my actual percentage. Oops.
Cash out: couch stretch and 400m sandbag run with Cara. Thanks for joining me!
– mob + WUx1
EMOTM 7
– deadlift @ 185$
Wod 1 5:01 + WOD 2 3:50 = 10:51 (at 80#)
Those are some expensive deadlifts π haha
Deads @ 150
Wod rx’d: 10:37
4:03 + 4:34
That wrecked me. I could have used an extra rest day but didn’t want to miss the wod. π
Fun class Kevin, thanks
You were HOT!
EMOM for 7 mins Deadlifts @ 135#
WOD Rx: 9:31
4:33 & 2:58 – all unbroken
I was really surprised at how fast the second half was…however the round of 15 pp felt ugly, but I wasn’t putting the bar down (as per Kevin’s instructions). Also messed up in the first round on the last set of 5 – I did the HPC and then for some reason thought I was done, sat on the box and wrote down my rest start time…then looked up and saw Vanessa & Marcel doing box jumps and realized I missed those, got mad at myself and got back on the box. Lost about 20 seconds with that mistake.
Cashout: couch stretch & 400m sand bag run with Vanessa…thanks for asking me to join! Also, you’re going to have to tell me your wod schedule from now on so I can be there the same time as much as possible this month!!!!!!!!!
Great 5pm class, thanks Kevin!
Monday’s @5, Tuesday/Thursday @8:30, Saturday’s and Sunday’s. Maybe Friday @6am
You almost crushed my spirit with the early sit down.
haha I think that’s what got me moving in round 2…knowing I had to try to make up that time!
EMOM for 7 min
Deadlifts x3 @ 60%=85#
5-10-15-10-5 reps
Hang Power Clean (50% of push press=35#)
Box Jumps (18″)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (50%=35#)
Lunges
Time: 13:08
Weight was probably too low?? The stupid box tried to mess with my head again I called Chantal over to make me jump. Thanks Chantal and thanks Robin for yelling at me to jump mid wod too:)
2nd Wod in with the black box and they happened to be the same wod π
4/30 30 burpees
Good job on the jumps! It’s all in your head, you’re clearing the height by like 6 inches π
So happy that you’re using the black box!! Way to go!! π
MOB + WU w Lunges + 400m run
EMOM for 7 min Deadlifts x3 @ 85#
5-10-15-10-5 reps
Hang Power Clean (55#)
Box Jumps (12′ box)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (55#)
Lunges x2
Time: 14:26
Pretty pumped I have to admit about my 55# for that WOD. I contemplated a lot, and figured I would go for it. Shaky for sure – but happy π All unbroken except the last push presses; 10-15-10 I broke into 5’s.
Wow!!! Strong lady!! Great job using 55#!!!
mob wux1 + 400 m run
lunge instead of squat
group mob
deadlift of 7 min
x 3 135-155-185
double whammy
5-10-15-10-5
hang power clean 80#
box jump 20in
rest 2 min
5-10-15-10-5
push press 80#
lunge
time 9:24
WU x 1 + 400 m run
DL WU – 10 x 145 – 5 x 185
EMOM for 7 min
Deadlifts x3 @ 60% – 215#
5-10-15-10-5 reps
Hang Power Clean (80#)
Box Jumps (24″)
4:51
Rest 2 minutes
5-10-15-10-5 reps
Push Press (80#)
Lunges
4:09
Time: 11:00
Really enjoyed this WOD, I was sandwiched between two bunnies tonight which made me push even harder. Fun class thanks Kevin.
Great push tonight Marcel!
WU
EMOTM Deadlifts x3
235#
WOD Rx: 11:41
Well I didn’t read the board right(or at all) and used 75# instead. jello arms.
Well I have been pretty much absent for the better part of a month and this was an ass kicking WOD I needed to get back into it. Oh those Box jumps….
You’re over RX push presses were pretty solid! I was wishing mine looked like yours.
300th class!
Mob, WU, 400m row
Group mob
Deadlift WU – 10×120#, 5×150#
EMOTM 7 min
3 deadlift @ 180#
WOD
5-10-15-10-5
Hang power clean 55#
Box jumps 20″
*rest 2 min
5-10-15-10-5
Push press 55#
Lunges
Time: 10:41
Mobility and Wu x 1
Group mobility and Wu
Wod rx’d 8:04
Pr of 11 seconds on the first part!!
Great class Kevin and great work 6 amer’s!!
Great pic Jo and Marie-Noelle!!
Deadlift Wu
225 x 10
275 x 5
Emom for 7 minutes
DL x 3 @ 315
EMOM for 7 min
Deadlifts x3 @ 60%=95#
5-10-15-10-5 reps
Hang Power Clean (50% of push press=40#)
Box Jumps (20β)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (50%=40#)
Lunges
Time: 11:44
Wod Rx – 9:13
Wu x 1 + 400m run
EMOM for 7 min
Deadlifts x3 @ 60%=230#
5-10-15-10-5 reps
Hang Power Clean (50% of push press=85#)
Box Jumps (24β)
Rest 2 minutes
5-10-15-10-5 reps
Push Press (50%=85#)
Lunges
Time: 11:21