If you could give your old self one piece of advice, what would it be?
“Jammin”
In 5 minutes, complete:
30 Power Cleans (135, 95)
AMRAP Wall Balls
Score is number of Wall Balls completed.
Compare to June 9/11
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Take the Red pill…
awesome
Morning WOD – Run 3k = 20:45
QOD: Learn some healthy recipes and do sports instead of working on curls and leg extensions.
Also, sled drags! Yay!
Mob, WUx2
2x50m Sled Drag (Fwd, Bckwd) 1st-90#, 2nd-115# (1:04)
Kinda went all out on the first drag… bad idea.
WOD Rx = 28 WBs … killer, not much juice left to begin with. At least lower back handled both exercises like a champ! 🙂
Good work everyone, some impressive stuff happens at 5h30. See you guys on the lake tomorrow!
Great work tonight Mario! Happy to hear your back is feeling good!
Mobility
2 Rounds:
– 10 Thrusters
– 10 Deadlifts
– 10 Good Mornings
– 5 Burpees
Sled Drag (50m forward, 50m backward)
– 45#, 35 seconds
– 95#, 42 seconds
WOD: In 5 Minutes
– 30 Power Cleans @ 85# (modified to Hang Cleans
AMRAP Wall Balls
Score: 32 Wal balls
Mobility
2 Rounds:
– 10 Thrusters
– 10 Deadlifts
– 10 Good Mornings
– 5 Burpees
Sled Drag (45#) – that beautiful sound wills tag with me all day 🙂
WOD: In 5 Minutes
– 30 Power Cleans @ 65#
AMRAP Wall Balls @ 14# –
need to incorporate WB in my warm up, feels like i’m regressing
Score: 26 Wal balls
Good luck Dragon Boat racers, have fun! 🙂
* will stay
Mobility
WU x 2 Rounds:
– 10 Thrusters 45#
– 10 Deadlifts 135#
– 10 Good Mornings
– 5 Burpees
Strength: Sled Drag (50m forward, 50m backward)
– 95#, 45 seconds
– 115#, 50 seconds
WOD: In 5 Minutes
– 30 Power Cleans 125#
AMRAP Wall Balls 20#
Score: 27 Wall Balls
Mobility
2 Rounds:
– 10 Thrusters
– 10 Deadlifts
– 10 Good Mornings
– 5 Burpees
Sled Drag (45# & 65#)
WOD: In 5 Minutes
– 30 Power Cleans (50#)
AMRAP Wall Balls (6#)
Score # of wall ball in remaining time: 28 (have to work on my stance did as many air ball as wall ball)
Cash out – Figure 4 2×30 sec each side
Mobility
2 Rounds:
– 10 Thrusters
– 10 Deadlifts
– 10 Good Mornings
– 5 Burpees
Sled Drag (90# @1min & 115# @ 1min44)
WOD: In 5 Minutes
– 30 Power Cleans (95#)
AMRAP Wall Balls (20#)
Score # of wall ball in remaining time: 16
Cash out – Figure 4 2×30 sec each side
Mobility
2 Rounds:
– 10 Thrusters 45#
– 10 Deadlifts 95#
– 10 Good Mornings
– 5 Burpees
Strenght:Sled Drag (45# & 65#)-
WOD: In 5 Minutes
– 30 Power Cleans (50#)
AMRAP Wall Balls (6#)
First time doing Wall Balls in a workout 🙂
Score # of wall ball in remaining time: 32
Cash out – Figure 4 2×30 sec each side
hey Kevin!
I just got called in to work last minute, I cancelled my 3:15 class….. and am hoping for a 4:15….. I also put myself on the waiting list for 5:30..
can you cancel the 5:30, if ever I get a 4:15? Worst case scenario, ill be in at 6:30…. Hopefully that one doesn’t fill up. Text you around 4 to see witch one I can attend?
Glad you got in to the 4:15! Fun to work out with you as always!! 🙂
awww =)
QOD?
Advice to old self: Don’t wait til you’re “ready”.
Advice to current self (from 2012 games competitor):
“Work hard when you feel good, work when you don’t really feel like it, and take rest seriously when you need it.”
MOB
2 Rounds:
– 10 Thrusters 45#
– 10 Deadlifts 95#
– 10 Good Mornings
– 5 Burpees
Strength:Sled Drag (45# & 70#) no idea of the time
WOD: In 5 Minutes
– 30 Power Cleans (Rx 95# – did 75#)
AMRAP Wall Balls (14# @ 10ft)
Score # of wall ball in remaining time: 25
Fun morning at the gym. Have a great weekend and good luck at the big race!
Great quotes Heather!!
Sled drag to 115# time 54 sec
Wod at 120#
46 wall balls
Nice score Darsey!
50m + 50m Sled drag @ 90#
37 sec.
In 5 minutes, complete:
30 Power Cleans (135#)
AMRAP Wall Balls (23#)
Wall balls – 71
No more 20#’s left, so went with the 23# basketball filled with sand. That little shit is heavy!
Fun morning!
HOLY, nice score!!
wicked score, great job
You’re right, it was a fun morning! Nice change up for WU and strength
HOLY! 🙂
Coach is bringing the heat!
Nice score and it was a really fun morning!! Good change 🙂
That is just nuts!
You’re Smokin Coach!!! Nice!
Massive score coach!
Crazy score! WOW!
awesome score for sure Kev! wow!!!! I thought I did so great with my 32 wall balls @ 10#……. you are on fire!
In 5 minutes, complete:
30 Power Cleans 95#
AMRAP Wall Balls 14#/10′
24 Wall balls
Cleans were done around 2:30-45ish. Last time I had 85# cleans done in 3:25, 14# wall balls at 9′ and only got 11. I’ll take it!
24 wb after 95# cleans is ridiculous! Nice job Jo 🙂
To my old self – there is much more than one piece of advice I’d have to give but here’s a start:
Get off your ass and DO SOMETHING!
Try things – everything. You might like it.
Listen to your mother.
Yes, I agree with “listen to your mother” for sure….something that took me awhile to realize.
Mamas always know best. So true! My dad wasn’t too far off either. 😉
Nice PR Joanna!
I love what you would say to your old self! 🙂
That is a huge improvement Jo! Well done 🙂
Sled Drag: 115# Time: forever
In 5 minutes, complete:
30 Power Cleans (Scale 95#)
AMRAP Wall Balls (Scale 14#)
Wall balls – 24
Sled Drags killed me…..started to fell like i was going to get my name on the wall.
Great class, good crew!!!
By the way guys, you can all thank Josh (or curse at him) for the sleds. They work GREAT Josh! Nice work!
Awesome! Thanks Josh, that was fun today!
Thanks for the sleds, Josh….may you burn in hell….LMAO!
WU as posted
sled drag 48 sec
cleans @95 lbs
wall balls @ 20 lbs
total wall balls 40
Kevin good job putting these 2 events together, that was a lot of fun this morning.
Great work Tom!
QOD: Don’t be afraid to try anything! Just go for it!
QOD : Take the time to eat right. you’ll feel better and have more energy to do more! Learn to cook. It’s actually fun!
Good one. I’d definitely have said that to myself too, for sure. I don’t regret a lot of things because I believe that mistakes teach me valuable lessons and (hopefully) make me a better person – but my diet is something I wish I could have a re-do. I didn’t know any better and I wish I had.
Mobility
2 Rounds:
– 10 Thrusters
– 10 Deadlifts
– 10 Good Mornings
– 5 Burpees
-50 No show burpees!
Sled Drag (50m forward, 50m backward)
70# & 95#
WOD: In 5 minutes, complete:
30 Power Cleans (115#)
AMRAP Wall Balls
Total Wall Balls: 61
Great job Greg!
Really impressive Greg.
That’s a lot of wall balls. Well done Greg.
QOD – I would go back to 1998 and tell myself to sell Nortel and buy Starbucks. I would then jump ahead to 2002 and say don’t take that summer off from the gym. It was all downhill from there.
Or buy in that fruit company that’s manufacturing those Em-Pee-Trees thingamajigs…
Life is too short to be scared to try new things!
QOD: Don’t gossip, it hurts people
Fun warmup x 1 (running late again…)
Sled drags @ 70lbs
WOD @ 70lbs and with 14lbs ball – 20. Struggled with my aim.
Shins and collar bone are bruised and I have rope burn on my shoulder. Should look super cute in my shorts and tank top this weekend! Hehe.
QOD – Surround yourself with positive people. Negativity is contagious.
Another QOD – don’t just focus on the end result, enjoy the journey
QOD, Live for today, Plan for tomorrow.
Top not Question of the Day…..so here’s my answer!
QOD: DO NOT become a fan of the Toronto Maple Leafs and Buffalo Bills. They will leave you with nothing but endless years of heart break, disappointment and tough loss hangovers. All by the age of 27.
Go eff yourself bender.. I bleed blue an white, win or lose.. I’m revoking your status as a true leaf fan, turn in your jersey!! Lol
Bender come on man, three years in a row to the Super Bowl that’s all you need to tell yourself. As for the Leafs, your shit out of luck there — you weren’t even born the last time they won a cup.
QOD: Just because you can’t lift as much as your friends, doesn’t mean you shouldn’t lift at all.
iM Loving all these QOD’s! nice one Pat!
Sled Drag (90 & 115)
115# —> 1:30
WOD (Rx’d):
30 Power Cleans (135#)… 3:01
AMRAP Wall Balls (20#)
Total Wall Balls —> 22
Felt sluggish after a week and a half of not lifting weight and only one WOD in that time but it was great to get moving and see everyone again! … and my legs were pretty mad at me after those sled drags!
Are you signed up for tomorrow’s class??!!! It’s going to be fun! 😉
QOD —> “Yes you can!”
Sled Drag
70 & 115 (1:20)
WOD (Rx’d):
30 Power Cleans (135#)
AMRAP Wall Balls (20#)
Total Wall Balls — 15
Sled drag (45 & 55)
WOD
Cleans @ 65lbs
Wallballs 10lbs
Total 34 wall balls not all at 10 feet some were a bit shy.
Happy with result last time I used 45lbs for cleans 🙂
QOD: set goals, progress, don’t be afraid..fear is good!
Oh and I would tell myself that everything will be ok 🙂 just wait until you reach your thirties life will be great!
Agreed! I had no idea life would be so great in my 30’s!
Just wait until you hit the 40’s girls 😉
That’s what I’ve heard! Hard to believe it gets better!
Sled Drag of 90# and 115# – 115# time was 55 seconds
WOD – AMRAP 5 min (Score is total wall balls)
30 Power Cleans 110#
Wall Balls 20#
Total Wall Balls – 18
Sled pulls:
45# & 70#
(70# = 1:21)
WOD:
In 5 minutes, complete:
30 Power Cleans (85#)
AMRAP Wall Balls
= 15 wall balls.
I had 18 or 19 wall balls but Patrick ‘no-rep’ed me. lol
Happy with my score, although of course I feel like I could have done better with the wall balls. Next time!
Fun workout, I love cleans!
14# wall balls @ 10′
WU
Sleg Pull: Normally I like the sled pull, but NOT today. I had a hard time just pulling the darn thing and I became quite cranky!!
WOD@ RX 95 lbs
4O wall balls PR of 9 reps.
You put that crankiness to good use; great job on the wod! 🙂
Great job Corinna!
Nice PR on the WOD Corinna!
I wasn’t feeling any “sled drag love” either….
WU = 2 Rounds:
10 Thrusters 45#; 10 Deadlifts 95#; 10 Good Mornings 15#; 5 Burpees
Strength: Sled Drag (45# & 55)
55# ==> 0:48
WOD: In 5 Minutes
30 Power Cleans (@ 65#)
AMRAP Wall Balls (@ 10#) = 10
(+ just as many frustrating air balls)
3 workouts for the price of 1 today!
Enjoy the weekend… and good luck to all the Dragon Boaters!
———————————————
QOD: “Forget all of those other diet books you’ve read, just follow the Paleo Diet!!!”
I could have felt better a LONG time ago!
Oh… and sportin’ a little rope burn on my shoulder now too! 😕
QOD: My family, friends, loved ones and students will most likely not remember what I say to them, but they will remember how I made them feel.
nice one!
WU x 2 Rounds:
– 10 Thrusters 45#
– 10 Deadlifts 135#
– 10 Good Mornings
– 5 Burpees
Strength: Sled Drag (50m forward, 50m backward)
– 95#,
– 115#
WOD: In 5 Minutes
– 30 Power Cleans 135#
AMRAP Wall Balls 20#
Score: 10 Wall Balls
1xmob
2x today’s WU
Sled drag @ 115
41 seconds
In all honesty, sled drag sucks!! 🙂 but A burn I’ll feel all weekend!
WOD Rx
55 wall balls..
Love cleans and a fan of wall balls.. So good WOD for me.. Great job 5:30!!
Excellent job Jeff!
Woohoo! Nice score 🙂
You killed it man!
Great score Jeff!
Nice bud
Mobility
2 Rounds
10 Thrusters
10 Deadlifts
10 Good Mornings
5 Burpees
Nice warm up!
Sled Drag – 50m forward and 50m backward
2 x 45
2 x 45 and 1 x 25
WOD – In 5 mins
30 Power Cleans 135#
and AMRAP of Wall Balls 20#
Total: 41 Wall Balls, PR by 13 reps
Nice Friday workout, it was like 3 workouts in 1.
QOD – Push harder, you can always do more
Nice job Jamie!
Mobility
2 Rounds
10 Thrusters
10 Deadlifts
10 Good Mornings
5 Burpees
Strength-
Sled Drag – 50m forward and 50m backward
95#
115# – unsure of time but slow.
WOD – In 5 mins
30 Power Cleans 120#
and AMRAP of Wall Balls 20#
Total: 49 Wall Balls
PR by 15 reps and 5# more on the power cleans
Thanks for the push Jeff!
Stretching + Foam Rolling
Cashout: Figure 4 2x30sec each leg
Great job 5:30 gang!
Have a great weekend fella CrossFiters!
Awesome job gabe.. Great push to the end!
Great work tonight Gabe.
Good job tonight Gab!
WU x 2 Rounds:
10 Thrusters 45#
10 Deadlifts 95#
10 Good Mornings
5 Burpees
Strength: Sled Drag (50m forward, 50m backward)
70#,- 58 sec
80# – 51 sec (not sure how I went heavier and beat my fist time.. I think a more efficient turn at the top!)
WOD: In 5 Minutes
30 Power Cleans 65#
AMRAP Wall Balls 14#
Score: 30 Wall Balls
Nice to see you posting!
And those are some fast times you’re putting up for those heavy sleds – great job!
Modified WU x 2
Sled drags
70# – 1:14
90# – 1:40 ?
WOD @ 85# cleans, 14# wall balls
5 Wall balls…. very dissapointed as those 5 wall balls were complete with a 10# ball, until Mr. Wood brought over the 14# …wasn’t able to have a good rep after, darn air balls.
No idea the weight or time on the sled. Loved it though.
Power cleans x 30 (#75)
Wall balls x 53 (#14) did not love these and from all the yelling coming from beside me I need to work on my form. ;p
Ohhhhhh nooooooo! Sorry if that was annoying you. Just tell me to go fly a kite next time….or throw the wall ball at me (I know you wanted to!). Seriously though, your form isn’t as bad as I made you think it was. Just a little tweaking and in no time, you will LOVE wall balls. 🙂
Great score on the WOD BTW.
Not annoyed at all. I appriciate help. You got a few more out of me but I was just spent by the time you got there. 🙂
Modified WU x 2
Sled Drag of 90# and 115# – 115# time was 1 min something
WOD – AMRAP 5 min (Score is total wall balls)
30 Power Cleans 115#
Wall Balls 20#
Total Wall Balls – 35
I am unable to remember the last time my legs hurt some much, it really hurt to the bone…The sled drag going backwards was the worst.
Mobility
WU x 2
10 Thrusters (45#)
10 Deadlifts (95#)
10 Good Mornings (35#)
5 Burpees
Samson stretch
Strength- Sled Drag
50m forward and 50m backward
70# then 90# (I think) – Time: 54sec (again, not sure)
*WOW…these were HARD on my legs. They burned and ached for a good 10 minutes afterward. Never felt anything like that before…
WOD – as Rx
In 5 mins:
30 Power Cleans 95#
and AMRAP of Wall Balls 14#
Total: 43 Wall Balls
Finished the cleans at 1:58 but tired pretty quickly with the wall balls. I really liked this WOD though 🙂
Cashout – Figure 4 stretch 30 sec each leg x2
Great job on the sled and on the WOD Lora, you were really quick on the cleans! Great day at CFM!
Great score Lora!
QOD — Start Crossfit earlier in life to extend your life.
WU x 2
Sled drags
45# – ?
75# – 1:59 ?
WOD @ 70# cleans, 10# wall balls
32 wall balls
I really liked this wod! Pretty sure if I would have had the 14# ball, I would have hated it! 😛
QOD – Your parents sheltered you for a reason… don’t go looking for trouble! hehe.
Mobility
WU x 2
10 Thrusters (45#)
10 Deadlifts (135#)
10 Good Mornings (45#)
5 Burpees
Samson stretch
Strength- Sled Drag
50m forward and 50m backward
70 ???
90# :1:10
WOD
In 5 mins:
30 Power Cleans 95#
and AMRAP of Wall Balls 20#
Score:25
QOD: Strike First
Mobility
WU x 2
10 Thrusters (35lbs and 45 lbs)
10 Deadlifts (65lbs)
10 Good Mornings
5 Burpees
Samson stretch
Strength- Sled Drag
50m forward and 50m backward (55lbs and 70lbs)
WOD
In 5 mins:
30 Power Cleans 35lbs
and AMRAP of Wall Balls 10lbs
Score:38
HATED going backward with the sled haha !! Loved the workout 🙂 Thanks Kevin and Jo !!
Mobility
WU x 2
10 Thrusters (45#)
10 Deadlifts
10 Good Mornings (15#)
5 Burpees
Samson stretch
Strength- Sled Drag
45#
70#
WOD
In 5 mins:
30 Power Cleans 40#
and AMRAP of Wall Balls 10#
Score:20
Sled drags backwards were hell!!! 😉
Mobility
WU x 2
10 Thrusters (45#)
10 Deadlifts
10 Good Mornings (45#)
5 Burpees
Samson stretch
Strength- Sled Drag
90#
115# time: 46 seconds
WOD
In 5 mins:
30 Power Cleans 110#
and AMRAP of Wall Balls 20#
Score:43