We have another Bring a Friend Day next Wednesday. Why do you think your friends are hesitant to try CrossFit?
1 Hang Power Clean + 1 S2OH
5 sets building
5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
Rest 2 min between rounds
*You pick your weight. If you set the bar down during the 2 min, you must do 5 burpees immediately.
*If you go unbroken in 2 min, add more weight.
Can you please cancel my 7am?
MOB+WUx1
Group WU+MOB
1 Hang Power Clean + 1 S2OH
5 sets building
65-115-125-135-145
WOD @ 95-105-110-110-110
Rounds 30-20-25-22-24 total 121
MOB+WUx1
Group WU+MOB
1 Hang Power Clean + 1 S2OH
5 sets building
85-105-115-125-135
WOD @ 90-90-95-95-95
Rounds 36-39-25-31-33
Total: 164 reps
Nice class Matt!! Good job everyone 😉
MOB + Group WU & MOB
1 Hang Power Clean + 1 S2OH
5 sets building
#115
5 rounds
AMRAP in 2 min
5 Hang Power Cleans = 95# – 105#
5 S2OH
Rest 2 min between rounds
TOTAL: 103
1 Hang Power Clean + 1 S2OH
5 sets building
95-135-155-165-185
5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
75-95-105-115-115
50-45-41-33-24
Total = 193
Thanks Matt!
1 HPC + 1 S2OH
45-55-65-75-85
WOD
Min 1 – 45# 31 reps
Min 2 – 50# 30 reps
Min 3 – 55# 28 reps
Min 4 – 60# 21 reps
Min 5 – 70# 14 reps with 5 burpees
126
MOB+WUx1
Group WU+MOB
1 Hang Power Clean + 1 S2OH
5 sets building
65-95-115-135-155
WOD @ 75-85-90-90-90
Rounds 45-32-27-27-31=162
Great work morning crew!
Thanks Matt!
1 Hang Power Clean + 1 S2OH
115 – 135 – 155 – 175 – 185
5 rounds of:
AMRAP in 2 min
— 5 Hang Power Cleans
— 5 S2OH
Rest 2 min between rounds
1) 4 Rounds + 3 @ 75#
The rest at 85#
2) 3 Rounds + 8
3) 3 Rounds *brain fart…dropped the bar.
4) 3 Rounds + 3
5) 3 Rounds + 6
Score: 180
After 2 rounds, strategy was to do 2.5 rounds fast, do 5 burpees and finish up.
Not sure how my math came to 166 at the gym but this seems more accurate.
Class 999 with my buddy Anthony!
Nice to play with the 7 am folks!
1HPC + 1S2OH
Building up
45-50-55-60-70
5 rounds AMRAP in 2 mins
35#-40#-45#-45#-45#
34-29-22-21-22
Total 128
1HPC + 1S2OH
Building up
55-75-80-85-90
5 rounds AMRAP in 2 mins
55#-60#-65#-65#-65#
Total 127
1 Hang Power Clean + 1 S2OH
5 sets building
55-75-85-95-105#
5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
Rest 2 min between rounds
55-65-75-80-85# for 109 Reps
No burpees, but a bit slower.
Thanks Kevin!
Holy strong grip!! Good job!
Thanks a bunch :)!
1 HPC + 1 S2OH
55-65-75-80-85#
WOD
55-60-65-65-65#
42-34-26-19-27 total 148 reps
0-0-5-10-5 burpees
I think this may the 1st time I liked doing burpees in a WOD !
Thanks Kevin
Awesome Friday noon class
Strength – 1HPC + 1S2OH
65-85-95-105-115
WOD @ 65# first round (unbroken), 70# all other rounds (1 break per round)
148 reps
That got bad really fast. Oof.
WOD reps each round were…
45-25-27-25-26
Break after 20 reps, then as many as I could in the last 20-25 seconds after burpees 🙂
1 Hang Power Clean + 1 S2OH
5 sets building – dumbbells
10# – 15# – 20# – 20# – 20#
5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
Rest 2 min between rounds
Round 1 @ 10# DB = 31 – no down ups
Round 2 @ 15# DB = 23 – 5 down ups after 20 reps
Round 3 @ 15# DB = 23 – 5 down ups after 20 reps
Round 4 @ 15# DB = 23 – 5 down ups after 20 reps
Round 5 @ 15# DB = 30 – tried to go unbroken, 2 down ups after 30 reps.
Total: 130 reps
1 Hang Power Clean + 1 S2OH
5 sets building
65-85-95-105-125#
5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
Rest 2 min between rounds
R1(65#, 33 reps)
R2(75#, 23 reps)
R3(80#, 20 reps – broke once)
R4(75#, 25 reps – broke once)
R5(75#, 22 reps – broke once)
123 total.
Building hang clean + s2OH
85-105-115-125-135
WOD al at 85… should of went with lighter because my wrists couldn’t handle it
Total reps = 113
WUx1
Group WU+MOB
1 Hang Power Clean + 1 S2OH
5 sets building
95-115-155-175-195
WOD @ 75-85-95-95-95
Rounds 51-31-23-23-20
total 148
lower back started to hurt after 1st round which really slowed me down.
missed a few classes this week due to cold
Nice to see new members, Steve and Lee, and a returning member Ryan at the 5 PM class!
1 Hang Power Clean + 1 S2OH
5 sets building
75#-85#-95#-105#-115#
5 rounds
AMRAP in 2 min
5 Hang Power Cleans (70#)
5 S2OH
Rest 2 min between rounds
Total: 114 Reps
1 Hang Power Clean + 1 S2OH
5 sets building
35-55-65-75-85
WOD: a bit of a disaster haha Started too heavy and struggled to squeeze out many reps.
55-60-60-60-55 (bartered with Kevin to do extra burpees to take weight off my bar)
Total: 81 reps
1 hang power clean + 1 push jerk
45-55-65-75-85
WOD
Round 1 @ 45#: 40 Reps / 0 Burpees
Round 2 @ 50 #: 36 Reps / 0 Burpees
Round 3 @ 55#: 30 Reps / 5 Burpees after the 2nd set
Round 4 @ 55#: 33 Reps / 5 Burpees after the 2nd set
Round 5 @ 55#: 35 Reps / 5 Burpees after the 3rd set
Total Reps = 174
What a grip killer!
Hang power clean and shoulder to overhead
135-155-185-195-215
215 hang clean is a PR for me
Then the WOD
Round 1 95
Round 2 100
Round 3-4-5 105. Decided that it was good to do a round of burpees
149 reps
Then some open gym
OHS from the rack followed by a power clean ( because I had to put it back in the rack and forearms were scorchin )
135
135
155
155
175
175
185(f) but did the clean lol. I couldn’t hold a pen at this stage
1 Hang Power Clean + 1 S2OH
5 sets building
65-75-95-135
WOD @ 65-75-80-80-85
Rounds 45-38-30 + burpees – 30-31
Total – 174
1 HPC and 1 S2OH
95-115-135-165-185
Wod
75# – 42
95# – 36
105# – 32
115# – 30
135# – 19
Total – 159
No burpees! That last round was close though.
OG
T-spine
1 HPC and 1 S2OH
65×5 – 75×5
Wod
75# – 52
80# – 30
80# – 30
80# – 30
80# – 30
Total – 172
Rounds 2-5 each had a set of burpees at the end
Why do you think your friends are hesitant to try CrossFit? I think my friends are fairly convinced I am crazy, so their theory is anything I recommend can’t be good!
1 Hang Power Clean + 1 S2OH
5 sets building
55 – 65 – 75 – 85 – 90
5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
Rest 2 min between rounds
1) 55# – 35reps
2) 60# – 30 reps plus 5 burpees
3) 60# – 30 reps
4) 65# – 28 reps
5) 70# – 20 reps plus 5 burpees
*You pick your weight. If you set the bar down during the 2 min, you must do 5 burpees immediately.
*If you go unbroken in 2 min, add more weight.
I got mad at myself for dropping the bar in the second round and stubbornness kicked in.. Grip just plain died in the last round and even stubborn me couldn’t hold the bar lol
Strangely I liked this one!
143 reps
Well that was yucky.
95# – 55
105# – 40
115# – 27
125# – 19 (burpees)
125# – 24 (strategic burpees)
Total – 165
1 Hang Power Clean + 1 S2OH
5 sets building
5 rounds
AMRAP in 2 min
5 Hang Power Cleans 55.60.65
5 S2OH
2 sets of burpees in the middle
Rest 2 min between rounds
147
95-115-135-155-175-185-195
WOD
50-75lbs
35-95lbs
35-95lbs
30-105lbs
26-110lbs
176reps
1hpc+1s2oh
85# 95# 105# 110#pr 115#pr
Wod
107 reps no burpees 🙂
60#-80#
MOB+WUx1
Group WU+MOB
1 Hang Power Clean + 1 S2OH
5 sets building
35-45-50-55-60#
WOD @ 35-40-45-55-55#
Rounds 29-30-26-17-15
Total: 117 reps
Brain stopped working after third round. Added 10# but should have added5#. Burpees in last 2 rounds
Wu and mobility
Strength 1 HANG POWER CLEAN + 1 S2OH
95/135/185/205/225/225
Wod 5 rounds
AMRAP IN 2 MIN
5 HPC
5 S2OH
REST 2 MIN
95/115/125/125/125
189 REPS
60
42
31 5 burpees
30 5 burpees
26 10 burpees
Grip was toast, my hands wouldn’t even open for the burpees, ouff…
Thanks for the great class Jo!!