There will be no 6:30 class this evening.

21-15-9 reps of:
Squat Clean (135/95#)
Ring dips

Compare to July 19/10

Check out Jane’s play next week. It runs from March 29 – April 2. Talk to Kevin at the gym for details.

41 thoughts on “Elizabeth”

  1. WU x 2 (blue band, pushups on knees)

    Strength: Clean (squat)
    55×5, 65×5, 75×5

    WOD: Elizabeth
    Squat cleans @ 55
    Paralletes dips
    Time 11:03

    Cashout: stretch

  2. WU x2
    Elizabeth @ #70 and kipping ring dips

    Almost a minute slower than last time with the same weight but the cleans felt pretty easy it was the ring dips with no band that slowed me down. Most I’ve done in a workout without a band.

    1. If anyone wants to do Games WOD 11.1 it can be done on Sunday.
      If you don’t want to do the Games WOD that’s ok too. We won’t be doing other WODs but feel free to come in and work on skills or strength.

  3. WU x 2
    Strength: shoulder press x 5

    WOD: Elizabeth

    Squat cleans (85#)
    Paralletes dips

    Time 9:22

    Cashout: stretch

  4. WU x 2
    Strength: overhead squats x 1
    45,50,60,70,80(f),80(PR 5#)

    WOD: Elizabeth

    Squat cleans (45#)
    Paralletes dips

    Time 8:27
    next time should do ring dips white green or red band

    Cashout: back stretch

  5. WU x 2

    Strength: Push Jerk x 5

    WOD: Elizabeth


    Squat Cleans: 85#
    Ring Dips: Yellow band

    Time 12: 12

    When I arrived home after the WOD I checked my journal and the last time I did Elizabeth my time was 9 minutes something, but my weight was 65# and I used the green band for the dips. Today my weight was 20# heavier and boy did I ever find the squat cleans slow and tough!!!!

    Good job a.m. crew!!

  6. Wu x 2 25 late burpees hehe

    Wod: (85#, ring dips)
    Time: 9:56? Something like that.
    Like Corinna said: squat cleans felt long and never-ending …. Ring dips getting better. Have a great weekend!!

    Friday Friday gotta get down on Friday !!

  7. WU x2

    Games Workout
    AMRAP 10 minutes of:

    30 Double-unders
    15 Power snatches(55#)

    3 rounds + 30DU + 2 Snatches
    It was tough!! It felt like the room was spinning at the end. ouff!
    Thanks for encouraging me everybody! It helped me alot! 🙂
    Have a great weekend!

  8. WU x 2
    Strength: back squats (1x)
    70-95-115-125-135-145(f) PR of 20# 🙂

    WOD Elizabeth
    paralette dip

    Time: 8:59

  9. CFWU x 2

    Push Press
    3 x 115
    3 x 125
    3 x 135
    3 x 155
    3 x 175 PR

    WOD: “Elizabeth”

    Squat Cleans # 105
    Ring Dips

    Time: 12:46

  10. Push Jerk – 3RM
    95-115-135-155-175 (PR for reps by 10#)

    Squat Cleans (115#)
    Ring Dips

    Time —> 13:16

  11. Push Press 3RM -> 50-55-60-65-70-75-80

    “Elizabeth” (scaled)
    Squat Cleans @ 60 % of 1RM = 55#
    Parallette Dips


  12. WU X 2

    Strength: Push Press (X1)
    *very happy with 115 PR!*

    WOD: Elizabeth
    Squat Clean @ 60% (75#)
    Ring Dips (green band)
    Time 11:23

    Awesome work 3:15 crew! Great coaching Sonia! Impressive score on Games WOD Martine! You rocked it!!

  13. Press 1 RM: 45-55-65-75-80 PR!!!!!
    I haven’t had a PR in press since Nov. 2009…yep 2009. So I’m pretty pump!!

    Elizabeth (@95) as Rx’d- 15:10 min PR by 3:35 min
    Very happy about today result, especially since I’ve been feeling crappy all day! 🙂

  14. WUX2

    Hybrid Strength- Power Clean into a Push Press X1

    Need to remember to keep the bar as close to me as possible. Much better once I did that.

    WOD: “Elizabeth”
    Squat Clean @100#
    Ring Dips (21-15 strict, last 9 with green band me think)

    Time –> 15:43

    First ever WOD doing ring dips and am quite happy about it. Will practice kipping ring dips in my warmups.

    Great to work with you 5:30 crew!
    Have a great weekend fella CrossFitters!

  15. Mobility burpees C2B KBS box jumps pushups
    Did more box jumps and went to 38 inches
    Elizabeth 135#

  16. WU x 2
    Back squat x 3: 45(WU)-65-75-85-95-105×2

    Squat cleans @ 55#
    Parallette dips with medball under feet

    Time: 10:04

  17. CFWU x 2 + 50 burpees for no show

    OHS x 5
    45, 65, 95, 115, 135(f)

    Elizabeth 21-15-9
    Squat Cleans @ 95
    Ring Dips (purple band)

    Well, gotta tell ya. That sucked. Really sucked. Almost as much as I was sucking wind the whole way through it. Thanks for all the encouragement guys.

  18. OHS 10, 10, 15 X3 (sets of 5)
    Thanks Kevin 4 tips re. form

    Elizabeth 21-15-9
    Squat Cleans @ 34
    parallette dips

  19. Wu x 2
    Cleans 3’s
    65-85-95-115-125…last set the arms were doing all the work.

    “Elizabeth” 21-15-9
    Squat Cleans 95#
    Ring dips with green band

    Time 11:30
    Thanks for the push to use the rings Sonia

  20. WU x 2

    Strength: Clean squat x5

    WOD: Elizabeth
    Squat cleans @ 65
    Paralleles dips
    Time 11:11

    Cashout: stretch

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro