21-15-9 reps
Situps – as quick as possible
Box Jumps (24/20”) – tweeked my back on the 6th one, changed pace after that.
Hang Power Cleans (95/65#/50%) – Quick
5:32 Rx’d
Thanks Matt, great job 6amers!
QOD: Definitely family (includes CFM)
Heather S
WITH the 6 a.m.ers!! What????
Strength 60-70-85-90-95
Wod: 6:15 Rx
Loved this one! Best wod of the week (and the month so far 😉)
Push Press + Push Jerk
(3+1) x5
75-80-75-75-85-90
Had to baby my right shoulder so a bit tricky so kept super light and more of the weights shifted towards the left.
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (75#)
1st time doing something toward normal cleans for a bit. Shoulder was a bit tender but good.
21-15-9 reps
Situps w Abmat
Box Jumps (18”)
Hang Power Cleans (65#)
Time: 7:29
January’s time: 7:36
Bummed I couldn’t work up the courage to do 20” Box today; legs are sore from 150 squats yesterday and … box jumps lol.
Thanks for the class Matt; holy big 830 group this am!
Mike Moody
Push press and push jerk 3+1
95-135-155-165-175
21-15-9
Sit-ups
Box jumps 24 inch
Hang power cleans 95# ( or what I call reverse curls )
6:18 RX
Samantha told me I was 7:10 last time I did it. Apparently crossfit works. I was just trying to beat that speedy Matt because I never beat him at anything
It’s been a big week of getting fit for maritime mayhem. I have been moving good with nil aches/pains. Looking forward to more open gym time use on my membership
Amanda
WOD rx’d: 5:36
1:19 PR. Where the F did that come from?
And I did 3 extra situps in the second round by accident.
Melanie B
Bahahaha! I heard you swear, and I was all stoked I was making up so many reps on you!!
21-15-9 reps
Situps – knee raises
Box Jumps – step ups on 12″ box & 25# plate
Hang Power Cleans – 35#
Time: 9:32
Time in January was 7:21 with situps, step ups (due to box jump injury) and same weight. Slowing down a bit.
21-15-9 reps
Situps
Box Jumps (20”)
Hang Power Cleans (35lb)
5:10
Samantha
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
45-55-60-65-75-85(f)
Was trying to go for a PR didn’t happen.
WOD Rx
21-15-9 reps
Situps
Box Jumps (20″)
Hang Power Cleans (40#)
Holy!! This was tougher then I was expecting. Thanks everyone for the push at the end.
Tara Betts
QOD: Doing for others brings me joy. Hiking and immersing myself in nature. Sitting quietly and watching the ocean. Laughing hysterically with someone. Seeing others succeed. Feeling the wind blow my hair around when I drive The look on someone’s face when they talk about something they’re passionate about. There’s so many things.
Push Press + Push Jerk(3+1)
55-60-65-70-75-80
Thanks for sharing the bar, Em!
WOD
21-15-9
Sit-ups
Box steps ups
Clean and jerks @#55
Time: 7:01
Great class! Thanks Blake! Congrats on 400 classes, Melly!❤️
What (or who) brings you the most joy in life?
These days I am thankful for my family and friends who support me.. My family for their confused, questioning faces when I decide on new adventures.. My husband and kids for waiting supper each night when I work late.. My amazing gym for encouraging me and supporting me to stretch outside my comfort zone..
Push Press Push Jerk
(3 1) x5
60-65-70-75-80%
55 – 60 – 65 – 70 – 75 – 80
I need to work on bracing for this movement!!
Thanks Janet for sharing the bar..
21-15-9 reps
Situps
Box Jumps (20”)
Hang Power Cleans (55#)
6:02
I should have gone heavier! For the 21, I did 11 – 10, the rest of the cleans were unbroken..
This was my 400 class, the countdown is on to 500!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
MOB + WUx1
Group WU + MOB
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
95-115-125-135-145-155
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (85#/50%)
Time = 5:55
QOD – my family
QOD: Liam
Push Press + Push Jerk
(3+1) x5
60(95)-65(115)-70(135)-75(145)-80(150)
21-15-9 reps
Situps – as quick as possible
Box Jumps (24/20”) – tweeked my back on the 6th one, changed pace after that.
Hang Power Cleans (95/65#/50%) – Quick
5:32 Rx’d
Thanks Matt, great job 6amers!
QOD: Definitely family (includes CFM)
WITH the 6 a.m.ers!! What????
Strength 60-70-85-90-95
Wod: 6:15 Rx
Loved this one! Best wod of the week (and the month so far 😉)
MOB + WUx1
Group WU + MOB
Push Press + Push Jerk
(3+1) x5
75-80-75-75-85-90
Had to baby my right shoulder so a bit tricky so kept super light and more of the weights shifted towards the left.
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (75#)
1st time doing something toward normal cleans for a bit. Shoulder was a bit tender but good.
Time = 6:07
Great work am’ers!
Thanks Matt!
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
75-85-95-105-110#
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (50% @70#)
7:09
QOD: Friends & family.
Push press + push jerk (3+1)
65-85-90-100-105-115
WOD Rx
5:38
Such a nice class!! Thanks Matt!!
you are on a roll Elba that is FAST
Push Press Push Jerk
(3 1) x5
60-70-75-80%
65-70-75-80
(Apparently I missed a set)
21-15-9 reps
Situps (abmat)
Box Jumps (24/20”) 20″ unbroken for all sets!
Hang Power Cleans 50#, first set 14-7, rest unbroken
8:10
Group WU MOB
Push Press Push Jerk
(3 1) x5
50(wu)-60-65-70-75-80%
95-115-125-135-145-155
(did not do last set @ 155. Elbow was not feeling great)
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (95#)
Time = 4:58 RX
MOB + Group WU & MOB
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
WU – 95#
115# – 120# – 130# – 135# – 140#
21-15-9 reps
Situps
Box Jumps (24/20”)
Hang Power Cleans (95/65#/50%) – 75#
TIME: 7:41
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
60-65-70-75-80# (80 = PR)
21-15-9 reps
Situps
Box Jumps (gray box with 45# plate, PR)
Hang Power Cleans (55#)
8:07min
Who were all those people at 8:30am class?!!!
Push Press Push Jerk
(3 1) x5
60-65-70-75-80%
55-65-75-85-85#
21-15-9 reps
Situps w Abmat
Box Jumps (18”)
Hang Power Cleans (65#)
Time: 7:29
January’s time: 7:36
Bummed I couldn’t work up the courage to do 20” Box today; legs are sore from 150 squats yesterday and … box jumps lol.
Thanks for the class Matt; holy big 830 group this am!
Push press and push jerk 3+1
95-135-155-165-175
21-15-9
Sit-ups
Box jumps 24 inch
Hang power cleans 95# ( or what I call reverse curls )
6:18 RX
Samantha told me I was 7:10 last time I did it. Apparently crossfit works. I was just trying to beat that speedy Matt because I never beat him at anything
It’s been a big week of getting fit for maritime mayhem. I have been moving good with nil aches/pains. Looking forward to more open gym time use on my membership
WOD rx’d: 5:36
1:19 PR. Where the F did that come from?
And I did 3 extra situps in the second round by accident.
Bahahaha! I heard you swear, and I was all stoked I was making up so many reps on you!!
Push Press Push Jerk
(3+1) x5
50(wu)-60-65-70-75-80%
95-120-130-135-145-150
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (95#)
Time = 7:08 Rx
Push press + push jerk (3+1)
85w-105-115-125-130-140
WOD Rx
4:40
Thanks for setting the bar.
Push Press Push Jerk
(3 1) x5
60-65-70-75-80%
55-60-65-75-80-85#
Felt light….I think I was going off my strict press numbers by accident….oops!
21-15-9 reps
Situps
Box Jumps (24/20”)
Hang Power Cleans (95/65#/50%)
6:20 Rx
I was trying to catch Amanda…. even with extra reps, she cycled that bar a lot faster than me & left me in her dust!
Push Press Push Jerk
(3 & 1) x5
35# – 40# – 45# – 50# – 50#
21-15-9 reps
Situps – knee raises
Box Jumps – step ups on 12″ box & 25# plate
Hang Power Cleans – 35#
Time: 9:32
Time in January was 7:21 with situps, step ups (due to box jump injury) and same weight. Slowing down a bit.
Push Press + Push Jerk (3+1)
95-115-135-145-155-165
WOD Rx’d and unbroken
3:27
QOD: Rollercoasters! And family. They’re pretty good too.
Push Press Push Jerk
(3+1) x5
50(wu)-60-65-70-75-80%
75-85-95-105-115-125
21-15-9 reps
Situps
Box Jumps (20″)
Hang Power Cleans (85#)
Time = 6:30
Extra fitness 😁 1 mile run 40# sandbag
13 minutes
Thanks Amanda!
Push press x 3 + 1 push jerk:
55-75-85-95-105-115
WOD rx = 5:00
WUx1
Group WU + MOB
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
95-115-125-135-145-155
WOD Rx
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (95#)
Time = 5:58
Strength
Push press & push jerk (3+1)
95/115/135/155/165/175
Wod rx’d: 3:36
Tried to beat Kevin, not quite fast enough… Would have been good head to head though…. 🙂
Great class Amanda and great work everybody!!
Qod: Family and friends!
MOB + WUx1
Group WU + MOB
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
70-80-85-90-95
21-15-9 reps
Situps
Box Jumps (20”)
Hang Power Cleans (65#)
Time = 5:56Rx
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
35lb-45lb-45lb-55lb-55lb-55lb
21-15-9 reps
Situps
Box Jumps (20”)
Hang Power Cleans (35lb)
5:10
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
45-55-60-65-75-85(f)
Was trying to go for a PR didn’t happen.
WOD Rx
21-15-9 reps
Situps
Box Jumps (20″)
Hang Power Cleans (40#)
Holy!! This was tougher then I was expecting. Thanks everyone for the push at the end.
QOD: Doing for others brings me joy. Hiking and immersing myself in nature. Sitting quietly and watching the ocean. Laughing hysterically with someone. Seeing others succeed. Feeling the wind blow my hair around when I drive The look on someone’s face when they talk about something they’re passionate about. There’s so many things.
Push Press + Push Jerk(3+1)
55-60-65-70-75-80
Thanks for sharing the bar, Em!
WOD
21-15-9
Sit-ups
Box steps ups
Clean and jerks @#55
Time: 7:01
Great class! Thanks Blake! Congrats on 400 classes, Melly!❤️
Strength
Push press & push jerk (3+1)
35#-40#-45#-50#-55#-55#
Wod with abmat sit ups, 20″ step ups, and 40#
6:21
QOD: love
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
95-115-125-140-150
21-15-9 reps
Situps
Box Jumps (24)
Hang Power Cleans (95#)
4:36
Thanks Amanda!
Push Press + Push Jerk
(3+1) x5
50- 60- 65- 70- 75- 80%
45- 55- 60- 65- 70- 75#
21-15-9 reps
Situps
Box Jumps (20”)
Hang Power Cleans (40#)
5:50
QOD: People. And music. Ohhhh and hugs from kids.
Wod Rx
4:32
QOD – Family, travel, cookies to name a few
Did this in the Sat open gym with 55#: 5:53
Did this one at Saturday OG.
3 HPC + 3 Push Press + 1Push Jerk to 155#
WOD as RX’d with Jeff L.
21-15-9 reps
— Situps
— Box Jumps @ 24″
— Hang Power Cleans @ 95#
Time = 4:41
Did not put the bar down for HPCs but took a couple small breaks. No-repped my last friggin box jump I think every round.
Fun WOD!
Did this 11/4
Wod with 20 inch box – 8:27
Wod rx @ blended
Subbed ghd sit-ups
Time: 4:18
What (or who) brings you the most joy in life?
These days I am thankful for my family and friends who support me.. My family for their confused, questioning faces when I decide on new adventures.. My husband and kids for waiting supper each night when I work late.. My amazing gym for encouraging me and supporting me to stretch outside my comfort zone..
Push Press Push Jerk
(3 1) x5
60-65-70-75-80%
55 – 60 – 65 – 70 – 75 – 80
I need to work on bracing for this movement!!
Thanks Janet for sharing the bar..
21-15-9 reps
Situps
Box Jumps (20”)
Hang Power Cleans (55#)
6:02
I should have gone heavier! For the 21, I did 11 – 10, the rest of the cleans were unbroken..
This was my 400 class, the countdown is on to 500!
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
65#-70#-75#-85#-95#
21-15-9 reps
Situps
Box Jumps (24”)
Hang Power Cleans (75#)
Time: 6:30