Skill of the Week – Box Jumps

30 Clean and Jerks for time (135/95#)

Compare to July 15/11

CrossFit Kids cert complete!

104 thoughts on “Grace”

  1. Run 400m

    WU x 1

    Strength: Deadlift
    5x 135-155-185-225-255

    WOD: 30 Clean and Jerks for time
    115# time 3:37

  2. Run 400m x 2

    WU x 1

    Strength- Backsquat x 5

    WOD: 30 Clean and Jerks for time
    Time: 3:03

    I miscounted and probably did 35 clean and jerks.

  3. Run 400m


    Cleans 3x
    WOD @ 100


    A little slow for the wod, but on an up note, first time doing all 10 pullups with 15lbs in the warm up.

    kudos to the new Crossfit Kids coaches!

  4. Congrats to Crossfit Kids Cert members!!!!
    Run 400m
    WU X 1
    Strength X 1
    Overhead Squat
    30 Clean & Jerks
    Time 4:12
    Thought I had a PR but when I checked I was 3 sec. over previous time but added 5 lbs.

  5. Run 400m
    WU X 1 (kept working on Toes-to-Bar)

    Deadlift x 1
    240-250-265-275-285 (PR)
    Thanks to Joanna and Kevin for the tips & coaching.

    30 Clean & Jerks @ 95#
    Time 4:03

    Pretty happy with the time as I was feeling a bit ill this morning. Kept a pretty steady pace and didn’t need the breaks I thought I would. Happy to take on another CF girl.

    Skill: Box Jumps. Worked on springing back up quickly after “jumping off”.

    Managed another Muscle Up just to make sure last week wasn’t a fluke.

  6. Congrats again to the Crossfit Kids Cert members!!
    Me and Aiden are SO EXCITED about this!! Can’t wait for it to start!! πŸ˜€

  7. Run 400m
    WU x 1

    Strength: Front Squat x 5
    110-125-145-160-180 (PR)

    30 Clean & Jerks (95#)
    Time: 3:10 (PR)

    I did Grace Dec 23rd with 85# and my time was 4:50. Really happy with this PR!

  8. I hear that Rachel and Leesa made lots of box jump progress this morning. Great job girls!

  9. Thanks Amanda
    Felicitation a Corrina et Ron
    Bonne chance Marc, Pierre et Johnny dans votre nouvelle aventure, nous allons vous manquer

    400m run
    wu x 1
    strength – Front squats x 3
    50, 55, 60, 65, 70, 75 concentrated on my form it’s coming along thanks Kevin for the tips

    WOD : Grace
    30 Clean & Jerk (55#)
    Time = 5:06

    Practice on skill of the week – Box jumps – 18” box yay

  10. Mobility
    400m Run
    CFWU x 1

    Strength – Push Press x 3

    WOD – “Grace”
    30 Clean and Jerks 120#
    Time: 3:59

    Still had some energy when I got home and went on a 5 km run, 28:28

  11. mobility
    400m run
    wu x 1
    strength – Front squats x 3
    135, 155, 185, 190, 200

    WOD : Grace
    30 Clean & Jerk (105#)
    Time = 4:06

  12. Deadlift x 5 to 230
    Wod Grace at 100#
    Time 3:01
    High jump on box jump. 45 in, PR of 2 inches

  13. My class today was full of “Incompletes”.

    1… WUx1 + 400M (part run/part walk)… now thinking I need new shoes.

    2… Strength: Deadlifts – started with 10×95 – 5×115. Stopped there as decided I should push jerks to see if I could manage any for the workout.

    3… Push Jerks.. tried 5X 35 – 45 – 55 Stopped there. Shoulder felt OK when lifting the weight up, but not when bringing it back down. Not ready for high reps yet.

    4… WOD: modified to 30 Squat Cleans @ 60#… Got to 27 and had to stop. Tightness in one side of mid back progressively got worse, and did not want to risk more injury. So… another incomplete.

    Tomorrow’s a new day… so I’ll just find a reset button, and start again.
    Happy Monday. πŸ™‚

  14. Mob.
    Run 800 m
    WU x 1

    Front Squat 5’s

    Grace @t 75 lbs.
    Really happy with my time!!

    Practice box jump, did a couple 24″!! and some DU’s!!

    1. So awesome Elba, I remember hearing about your first box jump not so long ago…that’s AMAZING progress!! And very good time πŸ™‚

  15. Elissa King-aling

    WU X1 (kipping pull up from foot – purple band)

    OHS X5

    45-55-65-75-85 πŸ™‚

    Grace (65#)

    Cash out: 70 box jumps

  16. Run 400 m

    WU x1

    Grace @ 85# – 4:21

    My left shoulder hurts now, and it’s a non-stiffness related pain πŸ™ Boooooo I hope it clears up overnight ?

    1. Elissa King-aling

      t’es ben vite toi!
      jme croise les doights pour que ca soit partit quand tu te reveilles! πŸ™‚

    2. The last score that I could find was from Jan. 2012, Grace @ 55# – 3:48

      I’m pretty sure I did it some other time after, but I don’t think it was at 85#, so I’ll say this is a pr for weight.

  17. Run 400m
    CFWU x 1

    Shoulder Press @ 180
    3 x 125-135-145-150-160 Pr for reps

    Wod: “Grace” @ 105

    Time: 3:47

  18. WOD Rx’d


    Missed by PR by 1:30 but I`m just glad I can still do it prescribed.

    Nice work 5:30, and congrats on the PR Jeff!

  19. 400 m run
    wu x 1

    push jerk x 5: 55, 60, 65, 70, 75

    wod 5:03, longer than last time- I’ll blame it on the fact that I did push-jerks as a strength πŸ™‚

  20. Run 400m
    WU x 1

    Strength: Front Squat x 5 65-75-85-95-100

    30 Clean & Jerks (55#)
    Time: 4:21

  21. Run 400m
    WU x 1

    30 Clean & Jerks (65#)

    time = 3:54

    PR of 10 seconds and 5# heavier. Yay for progress πŸ™‚

  22. Tried Grace with the Atlas Stone today (140#)


    I already have bruised shoulders, forearms and ribs. But man was it fun!

    Loved how everyone was very focussed on form today! Lots of PR’s!

      1. That is crazy. I can’t even picture what that would look like. You’ll have to show us again tomorrow morning

  23. Run 400m
    WU x1

    Strength: Back Squats
    5x 95-100-105-125-140

    Jason – thanks for keeping me company on my run and for tolerating my math skills! πŸ˜€

    WOD: Grace w/ 75#

    T = 4:56

    PR: 39 seconds.

    I think Grace is my favorite!

    1. Yay! Well done Amanda! Congrats on your PR. I was watching you do your last few reps. So focused! I love it!

  24. Sarah
    Run 400 m
    WU X1

    Strength – Clean 35-35-45-45-55-55 (working on proper form)

    30 Clean & Jerks (45#)

    Time = 3:08

    Thanks for the help with my form Kevin – keep it coming πŸ™‚
    Run 400 m
    WU X 1

    Strength – Clean – 65-85-95-105-115

    Clean & Jerks (80#)

    Time = 2:26

    Thanks for the help on the cleans @ Kevin & Jeff

  25. Run 400m
    WU x1

    Front Squats x 5:
    105-115-120-125-130×3…failed on 4th

    Grace @ 75#
    Time = 3:50
    PR of 20 seconds from last July @ same weight

    Congrats to Kevin, Corrina, & Ron on your CF Kids cert.

  26. Mob
    Run 400m

    “Grace” @ 65

    This was definitely a great wod to start back on. Good to be back!

    1. Good to see you again Mel!
      …and don’t let Dan intimidate you! some men are just not too good at flirting! πŸ˜‰

  27. Run 400m
    WUx1 Including 4 pullups in a row x 2 – No band (I just keep losing my grip on the 5th one…)

    Push Jerk x 5:
    55-65… more as a warm up then a strenght…

    Grace @ 60#
    Time = 4:38

    Still not feeling the best today but it was good to see everybody!

  28. Run 400m
    WU x 1

    Strength: back squat x5
    155-180-205-230-255 (5#PR for reps)

    WOD: 30 Clean and Jerks for time
    115# time 4:12

  29. 400m Run
    WU X 1

    Front Squat X 5

    30 Clean and Jerks @ 105#

    Time – 3:32

  30. Shoulder Press – 3RM
    95-105-115-125-135-145 (PR for reps by 5#)

    30 C&J @135#

    Time —> 4:15 (PR by 1:01)

    Great day at the gym! Awesome job everyone!!!

  31. Congratulations to the Crossfit Kids Cert Kevin, Corinna and Ron!

    Run 400m

    Strength – Push Jerk X5

    30 Clean and Jerks @ 105#

    Time –> 3:14

    Exact same time that I had on December 23 2010 but I used 95#.
    So a 10# PR then! πŸ™‚

    Great job 6:45 crew!

  32. MOB
    400m run
    WU X 1 (Toes thru rings for sit ups)

    Shoulder press 1’s
    50-6-75-70-85-87.5 (Tiny PR haha!)

    30 clean and jerks @ 75

    Time 4:36

    Good to see you Mel!

  33. 1xmob
    400m run

    skipped strength to try and work kinks out calves.. Not much luck! πŸ™

    WOD @135
    First off thanks Jeff for the instruction and tips at the start, instead of dumping the bar (as would be my norm!) I kept my hands on it and kept it under control, this kinda kept me from taking any staring at the bar breaks.. And I kept moving, there were breaks but they were seconds long instead of ten seconds..


    Great job 6:45 crew!

  34. Mobility
    Run 800m x 4 (it was a lovely day for running)
    WU x 1

    Strength: Front squat (x1)
    45(10)-95(5)-135-155-175-195-210 (5# PR) πŸ™‚

    WOD “Grace” as Rx
    30 Clean and Jerks 95#
    Time: 4:28
    Very happy with this time. When I did it in July/11 it was 5:20 with 85#.

    So nice to see you tonight Mel. Thanks for the confidence boost πŸ™‚

  35. WU

    400m run

    Grace @ RX@ 95lbs

    Time: 4:03

    Last time: 4: 29 I believe PR 26 seconds

    Great coaching tonight Jeff.

    Nice work 6:45 p.m. crew!

  36. Yay for Crossfit Kids πŸ™‚

    400m run
    WU x 1

    Front Squats 15 x 5, 25 x 5, 35 x 5, 45 x 5 and 55 x 5

    30 Cleans and Jerks (35lbs) in 3:16

    Good job everybody !!!

  37. MOB
    400 m Run
    WU X 1

    Push Press X 5

    30 Clean Jerks @ 75#
    Time: 4:52

    Technique was poor to start but better towards the end

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro