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AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
Compare to Dec.27/12
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Unable to attend this AM – please take me off the list. Thanks
Strength Thrusters
65×3 75×3 85x 3 95x 2 100×1
WOD Rx’d
8 rounds + 2 Bar hops
PR 13 reps.I felt pukie about half way, this WAS detoxifying. Nice job Gilles, I tried to keep up with you but you flew through that last round!
Nice score Maria!,,
Great job Maria. Congrats on your PR!
YES SANTA BROUGHT ME SOME LIFTING SHOESSSSSSSSS!!!!!! I can’t wait to try them!!!
ps – I love the picture of Natacha!
Thanks Amanda!
QOD: not to me but to Chris yes! Therefore, I get to have my wrist wrap back :).
No one showed up to the 7am class, except a visitor from Ontario. He was doing the CompWOD, so I joined him.
EMOTM for 10 min
3 Power Cleans (185#) + 3 Strict C2B Pullups
Rest
EMOTM for 10 min
Even – 5 Push Press (135#)
Odd – 10 Push Jerks (135#)
Heavy, lung burning and heart racing. Damn good!
QOD: A bunch of clothes and an AXLE BAR!!! Can’t wait to try it.
QOD: Elevation training mask and knee braces
Mobility
Warm up Γ1
Foam roll
Strenght: power leans:35, 40, 45, 50, 50, 50
Wod: amrap for 20 minutes of:
5 power cleans @35
10 thrusters @35
15 bar hops
Total rounds: 8 even!
Rough one after Chritmas….thought I was going to be sick!
Great class Kevin, great work 6 amers!
Nice work Ginette, 8 rounds is awesome!
good job
Thanks guys….forgot to mention, nice pic Nathasha!
Merci!
WU x 1
Thrusters x3
105-115-130-140
WOD βDetoxβ
AMRAP in 20 mins (75lbs)
5 Power Clean
10 Thruster
15 Bar Hops
7 Rounds +5 Thruster
Mob / WU x 1
Foam Roller / Barbell WU
Thrusters x 5
65 – 95 – 115 – 125 – 135
“DETOX” Rx’d
AMRAP In 20 min of:
— 5 Power Cleans @95#
— 10 Thrusters @95#
— 15 Bar Hops (2 count)
Score: 8 rnds + 5 Thrusters (PR 9 reps)
Cash out:
Lay on floor for a bit / whine like a baby / Eat a chocolate
I did the same cash out minus the chocolate.
Congrats on your PR, Blake!
WOD with 35#
7 rounds and 7 or 8 thrusters. I forget!
Definitely tired after this one.
Stuck at work can’t make it for the 415. Please take me out
Mob
Wu
Thrusters 5 rep
95,115,135,155,165(1)
Wod @ 75
8 rounds even
Was not feeling good today almost found pukie half way through that one. Thanks for detox today Kevin I needed it.
I left my pink neon zip-up at Crossfit today! I’ll be there for class on Monday, so just leave it in the cubbies please!
WOD with #35
8 rounds and 10 Bar Hops.
Thank you to Ron who helped me with hand stands after class π I will conquer them!
WU x 1
group wu
thrusters x 5
95-115-135-135
AMRAP 20 mins Rx
5 Power Clean #95
10 Thrusters #95
15 Bar hops
7 Rounds
did this WOD back in 2011 – PR of 10# and 22 reps
Mobility
WU x 1
Foam roller & barbell mobility
Group WU
Strength: Power Clean x 3
55-65-75-75
WOD @ 50#
5 rounds + 3 PC
PR of 16 reps + done at 15# more than last year
Double PR! More reps and more weight! That’s fantastic! You are making great progress π
Thanks Lora! Didn’t feel like progress doing it…but I’m happy with my score
Cleans x 3
95-135-185-195-185 again for technique.
AMRAP 20 mins Rx
5 Power Clean #95
10 Thrusters #95
15 Bar hops
11 rds + 5 cleans
Awesome work Dave!
I was scared you and Terry were going to catch me! Definitely pushed me, killer workout!
Lol, I was trying to keep with u guys but just couldn’t do it…maybe next time!!
Bloody nice score Dave!
What??? That’s one wicked score dude!
Nice work!
Big score! Well done!
mob wux1
spent 5 min foam rolling
group wu
strength power clean
95×5 115×5 125×5 135×2
thruster 115×2
detox
AMRAP in 20 min
5 power clean 85 #
10 thruster 85#
15 bar hops
9 round
25 rep PR
nice race Maria
Way to go Gilles!
Great job Gilles!
Wow, nice PR!
Awesome PR Gilles! Congrats.
QOD – I got a lot of great WOD gear. From everyone. My sister, my brother, my parents, my inlaws and Dave. I guess I talk about crossfit a lot. Oops. π
Mobility
Power cleans (3) up to 105.
Did 110 twice. My wrist was hurting and my thumb was cut which made hook grip difficult.
WOD rx’d – 8 rounds plus 14 bar hops.
No PR.
This was a terrible WOD. I was ready to call it quits 10 minutes in. Thanks for the push, Jo. I really needed it.
Great job Gillyon!
Mob
Wu x 1
Foam rolling and group wu
Strength – power cleans x 5
40-45-50-55
WOD – detox
AMRAP 15 mins
5 power cleans @ 30#
10 thrusters @ 30 #
15 barhops ( over and back = 1 rep)
First time back in two weeks, def needed a detox, gonna feel it tomorrow!
QOD: Foam roller and lacross balls, will be buying myself some new shoes soon! π
Mobility
WUx1
Foam rolled
Group WU
Strength: Cleans (x3) 85-95-105-105
WOD: Detox – 20 amrap @ 35#
5 Power cleans
10 Thrusters
15 Bar hops
9 Rounds
Used same weight as last year in which I got 7 rounds…2 Round PR, I’ll take it!
Congrats on a big PR! Way to go! π
Wu x 2 with elevation mask @ 3000ft
Daily squat
155×5,245×1,315×1,325×1,330×1 (5# pr)
Wod: “detox”
8 rds & 3 cleans RX’d
Gross. 3 days of pure junk eating and drinking does wonders. So glad Christmas suppers are over.
Forgot strength
Thrusters 5 x 1
95,135,155,185,205 (20# pr)
Mobility
Wu x 1 + 5 strict hspu these are feeling better every time I do them.. Yay
Strength thrusters
135 x 3/ 155 x 3/ 175 x 3/ 185 x 1/ 205 x 1/ 225 got the squat clean but no thruster..
Wod: Detox @ 95#
5 power cleans
10 thrusters
15 bar hops
8 rds 8 thrusters
Got a little razzing from Kevin for not pacing the first round… After the third round wrists started hurting had to do all thrusters one at a time off front rack position (really sucked).. On a good note shoulders were always paining from thrusters they felt great wrists sucked.. Lol more Mobility to work on.
Great class Kevin, great work 4:15 class!
Was nice joining in on a different class than usual.
Nice work Shane. Hope your wrists feel better soon.
mobility
lacrosse ball and shoulder stretching
thruster practice did 5 reps
45-95-115-125
AMRAP 20 mins
Wod: Detox @ 95#
5 power cleans
10 thrusters
15 bar hops
7 rds and 2 thrusters
first round i did 4 cleans then tried 10 thrusters 10+10+10 bar hops
second round and up i found a good pace.
broke it up cleans : 4 +1, thrusters 6+4, bar hops broke it up into 10s
thanks for the fun class Lora. been a while since i have been to a 645!!
You were powering though those thrusters like a boss! Nice work!
Thanks!
WU x 1
Strength Thrusters
55-65-75-85-95-105-115-125
Thanks for letting me share the bar with you Jeremy.
WOD: [email protected] 65 lbs
5 PC’s
10 Thruster’s
15 Bar Hops
10 Rounds + 1 Thruster
Did this WOD in 2011 and got 8 rounds. Felt just as awful then as it did tonight!
Great class Lora!
Santa brought me some rock tape, 2 pairs of flite195 (inov’s)sneakers, an agenda book and a punch pass to MCF for 6 classes/3 month.
Nice picture Natacha!
Nice job Corinna!
Nice job on the WOD. I’m happy your knee didn’t give you any trouble. π
Thanks! Awesome pr!
mob..
thruster for strength x 3
95-115-135-145-155
wod detox rx
8 rounds 13 bar hops
maybe a bit sick but I kinda liked this wod!
QOD:
GoPro, shorts, supernova mobility ball, spikey roller… my girl looked after me good! π
I’m hoping you’ll share some of your swag π
Great job on the WOD although you are a little crazy for liking it so much.
No one likes this WOD!? Lol
Strength: Squat cleans with kettlebell X3
30-35-40-45-50-53
WOD: Detox
5 squat cleans with kettlebell #30
10 front squats with kettlebell #30
15 bar hops
7 rounds
*shoulder was bothering me
WU x 1
Thrusters x3
65-95-115-135
WOD βDetoxβ
AMRAP in 20 mins 85#
5 Power Clean
10 Thruster
15 Bar Hops
7 rounds + 1 Thruster
Once again this year totally brutal WOD. Exact same numbers as last year!
Mobility
Foam roll
Strict pull ups (5-4-4-4-4)
Group barbell warm up
Practice Power Cleans
95(5)-115(3)-125(2)-135(2) -145(1)-155(1) *ugly
WOD “Detox” @ Rx
5 power cleans @65#
10 thrusters
15 bar hops (over and back = 1 rep)
Total = 10 rounds + 4 power cleans
Not a PR. Did this in 2011 and had 11 rds + 3 bar hops. WHAT??? I must have miscounted back then, at least that’s what I’m going with. LOL (or maybe all that shit food the last few days has really caught up to me!)
Cashout – lay on the floor and try not to die….
Great job 5:45 crew π
Thanks for coaching tonight. It helped me a lot when you told us to keep going. That was a doozy of a Wod.
QOD: new ipod nano (yes, that is considered CF swag), some new workout tanks and an Annie t-shirt (hoping some of her awesomeness wears off on me). Thanks Santa Jeff.
Nice! I saw a Annie shirt once and really liked it. Im a lil jalouse. hehe.
Thruster 3 rm to 85#
Wod rx’d: 8 rounds… No pr for reps but last year used 60# and jumped over lower bar
Power Cleans x 5
55-65-65-75-85
[email protected] 65#
7 Rounds + 2 cleans
That was really tough. I thought my head was going to explode! Legs are feeling all the thrusters already.
No PR. Breaks were too long & took a lot of motivation to pick the bar back up after I dropped it.
Mobility
WU x 2
Foam rolling
Group WU
Strength power cleans x5
40-45-50-55
WOD @ 40#
5 rounds
Today was tough. I couldn’t get my head around anything. I was totally ready to stop after round 1 but I kept going the 20 minutes. I hate missing classes & 10 days away is too long. Hopefully these winter storms will go away soon. Thanks for all the help Kevin. Great work everyone!