What’s your favourite pun? (Please post just one – I know some of you could go overboard)
Reminder – gym will be closed for the weekend for the Level 1 Cert.
Power Cleans x3
65-70-75-75-75%
15-12-9 reps of:
Overhead Squats (95/65#/60%)
Burpees
Power Cleans (95/65#)
Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.
*20 min cap
Compare to Sept.3/10
Power clean x3
65-70-75-75-75%
(wu 85#) 95-105-115-115-115#
WOD Rx:
12:45
Managed to get all OHS and burpees unbroken but I was breaking up the PC and shouldn’t have been….would love to try this again when I’m a little more fresh. Long overdue for a rest day!
I had Maria and Shane in front on me and man you two were flying…hope I can be fast like you two someday haha
Great work 6am class, thanks Kevin!!
Great job this morning..and I hope to lift heavy like you when I grow up!
You are so strong!!
Super effort as always Cara!!
Thanks guys!!
Warm up & 800 m run
Power Cleans x3 #65-75-95-85-100-110
15-12-9 reps of:
Overhead Squats (65#)
Burpees
Power Cleans (65#)
Immediately after finishing the reps, run 400m.
*20 min cap (16:51)
Awesome work out Kevin, thanks.
My first 4 day week and the first month of training completed.
Thanks for all the support and encouragement from the 6am WOD Team!
Nice work Greg! Congrats on the first month?
Power Cleans
up to 105#
WOD Rx’d
time= 10:13
Very fun morning, big group! I really liked this WOD and I had fun trying to keep up with you Shane (it was almost nauseating lol) you are SO fast.
Thanks Kevin..and thanks Julia for breakfast 🙂
Well done Maria!
Thanks Gabe! Congrats on your PR today. I looked back, big PR 🙂
Keep up? You beat me… Awesome work, I went to run and couldn’t, was a little nautious just couldn’t catch up after that…
Awesome time!
Power Cleans x3
65-70-75-75-75%
65#,70,75,75,75#
15-12-9 reps of:
Overhead Squats (55#)
Burpees
Power Cleans
Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.
Time: 10:48
Gotta work on my ohs! :-/
That is very fast! If the OHS didn’t go so well you must have been flying on everything else!
Fast Claire, nice work!!
Mobility
WU + 400m run
Group Mobility
Strength: Power Cleans x3
65-70-75-75-75%
60-65-70-75-75#
15-12-9 reps of:
Overhead Squats @45#
Burpees
Power Cleans
Then Run 800m
Time: 13:17 (thanks for the run/walk Gilles!)
Great job 6 am’ers! Thanks Kevin 🙂
Great work Kelly!! The run was brutal after the Wod!
Mobility + WU + 400m run
Group Mobility
Power Cleans x3
65-70-75-75-75%
65-75-95-95-95#
15-12-9 reps – 20 min cap
Overhead Squats (Front Squat – 65#)
Burpees
Power Cleans (65#)
Then Run 800m (400m)
Time: 16:51
POD – When referring to someone that may not be that bright…
“That guy is as sharp as a seal’s hip.”
Great job Mark!
Squeezed this in right after the morning classes. Quick warm-up. Then sucked wind for 10 minutes.
WOD Rx’d
9:37
Crazy fast!! What was your run time?
Run was just under 4 min.
Nice, I gotta get that endurance built up!!!! That’s a fast 800 being tired!
P Clean x3 up to 115#
WOD Rx
10:36
3:55 PR from Sep 2010
Nice work Jo!! Bet u enjoyed the first part way better than the run!!
QOD:
A panda walks into a bar and says to the bartender “I’ll have a Scotch and . . . . . . . . . . . . . . Coke thank you”.
“Sure thing” the bartender replies and asks “but what’s with the big pause?”
The panda holds up his hands and says “I was born with them”
ahahah I like that one!
love!
Shoot the Panda, you drink Scotch neat!
Mobility + WU + 400m run
Group Mobility
Power Cleans x3
65-70-75-75-75%
135-145-155-155-155-155
15-12-9 reps as Rx’d
Overhead Squats 95#
Burpees
Power Cleans (95#)
Then Run 800m
Time: 12:26
PR as I did this a few weeks after I started in 2010
Great work morning crew!
Great work Gabe!!!
Power Clean x3
65-70-75-75-75#
WOD
20 min time cap
15-12-9
OHS @35#
Burpees
Power Cleans
Then run 800m
Time: 16:11
Today I felt like my arms were going to fall off after all those push-ups yesterday 😛
I was really happy that I completed the WOD before the time cap. I wasn’t sure how fast I’d be able to run 800m, but I did it!
Cash out: burpee challenge 9/30 thank you so much for joining me Dominique 🙂 I am finding that these challenges I set for myself are largely mental as opposed to physical. I have to make a conscious effort after every single class to stay true to my word and stick with the promise that I made to myself, whether the spirit that I initially made that promise in has left me or not. My body is always tired after every WOD and my mind says “I don’t want to do anymore work” but I push myself just a little bit further and get it done.
I’m not sure what I’m getting out of this experience. I don’t know whether it will make me faster, stronger or a better person. But I know that it feels like a huge sense of accomplishment when I’m all done 🙂
Great job Tara! It IS an accomplishment..no one is telling you to do these burpees..it’s not on the board..you are making a choice and it sucks and it’s hard after you’re wiped from a WOD! You could just not do them, but you do them. It’s integrity and I’m sure it’s making you fitter and building some mental toughness in the process.
Thanks Maria! I really appreciate you saying that. It means a lot to me 🙂
Way to go Tara!!! You inspire everyone with the hard work you put in!! Makes us all want to do better!!!
Power Clean x3
65-70-75-75-75%
145-165-170-170-170
WOD
10:36 Rx
QOD:
Me – Hey man grabbing a coffee you want one?
Dude – Yeah sure!
Me- What kind?
Dude – A medium 2 cream.
Me- WHOAAH!! That’s Dairy!!!
Dude – Shut up.
Fast time Morgan!!!
Mobility+ 400m run + WUx1
Power clean x3
55-85-95-105-105-105
WOD
Rx – 13:28
Nice job Mel, some heavy cleans!!!
Power cleans (55)-85-100-115
Wod RX’d: 14:29. I think.
Great job nooners, nice to see you Tony!
What…It wasn’t nice to see me? Or the rest of the nooners? Pffft. LOL
Good job buddy!
Lol!!
Good job Amanda!!!! I bet u loved the run as much as I did!!
Holy cow, I cannot believe I finished this!
WOD RX’d somewhat (did front squats instead of OHS)
Thanks SO much Tony for running with me, if you hadn’t I wouldn’t of ran it and thanks Mel for coming to find me (I heart ya).
So happy to be on the bar (not the pole) again…it’s been awhile.
Time: 16:31 boo to the ya!
Great job nooners!
Have a great weekend everyone!
QOD:
Pirate walks into a bar and has big ship wheel attached to his body.
Bartender says…what’s with the wheel?
Pirate says arrr she drives me nuts.
😛
Great job buddy! and that’s a good one and I got it right away! haha
Nice work Crystal!!!
Please cancel my 4pm
Did yesterday’s WOD with Lance during open gym:
Mob + Row 1000m
Shoulder Mobility
WUx2
Partner Cindy Rx = 24 rounds + 10 squats
*(alternate partner every minute, I went first)
Fun times!
Nice job guys!!! That’s a fun one!
Power Cleans x3
65-70-75-75-75%
45, 55, 65, 65, 75#
15-12-9 reps of:
Overhead Squats (35#)
Burpees
Power Cleans
Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.
Time: 15:33
I had 45# on the bar but soon realized that after yesterday my legs did not want that so took 10 off..the squats were the most challenging part by far today. Sore shoulders and legs don’t make for good OHS’s . I feel great now though and have 2 rest days ahead.
Thanks Mario for all the tips and thanks steph for coming to finish with me on my 800m run
Good work Janet, smart to adjust the weight!
Open gym, came in to work on my power cleans to fix my first pull.
Mob, WU, foam rolling
Power cleans
WU @ 75#
95×5 – 95×5 – 115×5 – 115×5 – 130×3 – 130×3
130 was my previous 1RM, and the 3 felt awesome so I went for it.
135×1✅ – 140×1✅ – 145×1✅
Huge thanks to Steph and Patrick for helping me fix my power clean!!
QOD – What did the alien say to the cat? “Take me to your litter!”
Nice work John, big pr!!
Power Cleans
65-85-95-105-105-105
Word scaled to 55#
Time: 13:43
OHS are the limiting factor. I’ve used 65# in a wod before, but I’m trying to do as I’m told .
Also… Big pull-up day. Got 10 in a row in warmup. Last week had 5 for the first time, so huge pr!! I’ve been waiting five years for this so I’m celebrating all over the place☺️
And you should celebrate!! Congrats! That’s huge!
That’s such an awesome PR!!! Shout that sucker from the mountain tops!! I know I will be once I finally get 1 damn pull-up. You did 10 in a row. It’s an awesomeness I can’t presently fathom 😉
thanks ladies!!
Wow! That’s amazing!
That is so AWESOME!!!! As I too struggle with the dreaded pull up, I truly appreciate why you are so excited. Woot woot!
That’s AMAZING! Congrats!
Awesome Heather way to go!!! Always impressed with your strength and determination!!!
WU + 400m run
Group Mobility
Strength: Power Cleans x3
65-70-75-75-75%
140-150-160-160-160
WOD Rx
15-12-9 reps of:
Overhead Squats @95#
Burpees
Power Cleans
Then Run 800m
Time: 15:40
burpees were slow and PCs were broken in the 12-9 rounds
Nice work Frankie!!!
Power Cleans x3 @75%
65-70-75-75-75#
WOD
15-12-9 reps of:
Overhead Squats (55#)
Burpees
Power Cleans
Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.
Time: 16:04
Great work Debbie!!!
Mobility
400m run + WU
Group Mobility
Strength: Power Cleans x3
65-70-75-75-75%
90-95-100-100-100#
WOD: 15-12-9 reps of:
Overhead Squats @65#
Burpees
Power Cleans
Then Run 800m
Time: 15:54
*time: 14:54
Fast Amy!!
Power cleans x 3
65-70-75-75-75%
55-60-70-70-75-75#
WOD:
15-12-9
OHS @ 35#
Burpees
Power cleans
Then 800m run
Nubs … Strings for arms … Hooks .. Got it.
Thanks for the guidence Kevin ! Helped a lot.
Time 14:58
I’m glad the nubs analogy helped!
Nice work Heather!
Mobility, run, and Wu x 1
Strength, power cleans
135/175/205/205/205
Landing on toes a bit, get on my heels!
Wod rx’d : 10:41
Tried to stay ahead of Maria, but just didn’t have it in me this morning!!!
Great class Kevin and great work 6 amer’s!!
mob 400 m run + wux1
power clean @ 75%
95×3 95×3 115×3 115×3 115×3
WOD 15-12-9
OHS(front squat 95#)
burpees
power clean
then run 800 m
thank for the extra push for the last 400 m Kelly
time 13:17
Great work Gilles!!!
Ok, one more….
Did you hear about the guy whose whole left side was cut off? He’s all right now.
Haha!!
Lmao, I like that one!!
Mobility
WU + 400m row
Group Mobility
Sure wish there was a flexibilty WOD ….maybe i could RX that
Strength: Power Cleans x3
65-70-75-75-75%
55-60-65-70-75-80(1rep) 75#
15-12-9 reps of:
Overhead Squats @35#
Burpees
Power Cleans
Then Row 800m
Time: 14:15
Great class Kevin and thanks to “Stub”for being such a good sport for during the analogy….it helped.
QOD:
Q: Why did the CrossFit affiliate fire the new trainer?
A: He didn’t know squat.
Power Cleans
65% x 3 – 70% x 3 – 75% x 3 – 75% x 3 – 75% x 3
145 – 155 – 165 – 165 – 165
WOD: Rx’d
Time – 9:26
Power Cleans x 3
75-85-95-95
15-12-9
OHS @ 65#
Burpees
Power Cleans @ 65#
At end of reps….run 800 m.
Time = 14:00
OHS & Cleans felt great. Burpees….not so much. 800 m run….really, really not so much. Very slow on the 1st 200 m before I could do a normal jog. As usual, in hindsight, this was a really fun one 🙂
Mob + 400 m + WU x 1
Power Cleans x 3
WU @ 65#
95-115-135-155-165
Thanks for the cue Kevin your coaching eye always impresses me.
WOD @ 85#
14:56 That’s a 1:53 PR with 20# more on the bar!
Power cleans x 3
85-95-100-110-110-110
Wod rx’d – 17:24. Just gross. SO sore from wednesday night’s handstand attempts. Everything was hurting and did slow me down in the wod.
Did this one on Open Gym June 17
WOD as Rx’d
13:15
Thanks Christine & Dan!