30-20-10 reps
Overhead Lunges (45/25#)
Push Press (95/65 or 60%)
C2B Pullups
This one has your arms overhead from start to finish. Be efficient. Lock your arms out on the lunges. Drive through your hips on the push press. Kip like hell on the pullups. Save your shoulders. If you’re inefficient, this wod will be more slow and painful than it needs to be.
WUx2 (Wall balls instead of squats @10#)
Strength : OHS
5x 40-40-45-50-55F
Last rep of last set was a fail but its still a PR! W00p!
WOD
30-20-10 reps
Overhead Lunges (25#)
Push Press (45#)
C2B Pullups with blue band
13:43
This was a though one! Push press is not my best lift… thankfully I am good at lunges so I was able to finish in the time cap thanks to that!
Nice lil race Kelly 🙂
Mobility
WUx1
Strength: Deadliftsx5 (yay, my favorite 😀 )
75 105 125 145 165
Wasn’t able to finish these off last time due to time, so no weight increase, but these felt pretty good! Definitely getting heavy though! Thank you for the coaching Marie-Noelle, the final sets actually felt easier than the first ones. 🙂
WOD:
30-20-10 reps
Overhead Lunges (25#)
Push Press (75#)
C2B Pullups (Pullups. First round with blue band, last 2 with green band)
Time: 14:32
Very intense WOD. I switched to green band pullups for my second round, as it was getting obvious blue wasn’t going to happen in the time limit (maybe in 20 minutes).
Great job 6AM crew.
WU x2
Strength Snatch
75×5 – 95×3 – 115×3 – 125×3 – 130×3 – 135×4
WOD Rx = 13:47
Push Press were not as efficient as they could have been. It’s one thing to do a movement during strength but another when adding speed and reps. I was pretty gassed and took way to many breaks.
Awesome finish Adam and Matt(I believe is his name)
Thanks dude, I rounded up for the push presses, so was a bit heavier than I expected!
Great job doing Rx’d Trent 🙂
Floor Press x2
85-105-115-120-125-127-130-134-137-140
WOD rx’d
9:53
Tough one on the grip and shoulders. Thanks for the class Lora!
Super fast!
I can’t believe how FAST you got to the C2B’s in the first round! Nice job Coach. Great time! 🙂
Nice work Coach. You are an awesome athlete.
m x1 + wu x2 (swithch wall balls for squats 8 lb)
Strength – shoulder press
40-45-50-55-60 – but only did 3 of last set:(
WOD “Hands Up”
30-20-10 in 15 minutes
lunges – no weight
push press @ 45lbs
ring rows
Time 11:39
Mob
Wu x 2 14# (wall balls for squats)
Strength clean (did them as power… Should have done them as squat
Time was 12:48
Wu x 2 with wall balls 14# 9′
Snatch x 3
65-70-75 and back down to 65-65 to practice on landing lowwwww
WOD
30-20-10 of
OH Lunges 25#
Push press 65#
C2B pullups with black band
12:57
Weighted sit-ups x 10
40-45-50-55
Wod RX
13:48
Thanks Lora
Great work this morning Josh. I totally underestimated you today. You worked hard for that “Rx” by your name 🙂
Nice job Josh. This one was tough to do Rx’d.
Thanks gals.
A well deserved Rx
mob
wu x2 (swithch wall balls for squats 10 lb)
Strength – deadlift
5x 85-95-105-110-115 (30# PR, thanks kevin)
great sharing the bar with you heather!
WOD “Hands Up”
30-20-10 in 15 minutes
lunges – no weight (first time doing lunges)
push press @ 45lbs
ring rows
this was very tough for me and didnt think i was going to finish but i surprised myself.
Time 12:46
mobility
Wux1
OHS 1s
135-155-165-170-180-185-195-200 PR!
WOD “Hands Up”
Time: 11:40 RX
Great coming to the noon class today great job everyone!
great race man…for those first half dozen or so lunges…..Sir Lance-lifta-lot..slayer of all things CrossFit-i-us
200lb OHS….Lance that is a big deal!! You are a machine.
I second that! Crazy
WOW! Congrats on your OHS PR! That’s a LOT OF WEIGHT. Nice time on the WOD too.
congrats on your massive OHS PR, very impressive! You’re a friggin crossfit machine!
SWEET MOTHER!!!
shoulder press 45,55,65,70,75 x5
WOD lunges @ 10#
push press @55#
chest(ish) to bar witht he uber big yeller band
13:29 with lots of heavy panting…….ladies.
great first wod back with a great crew at the nooner……really didn’t miss that camera 🙂 great coachin Kev
oooh! I will be happy to see the pic! I hope it’s on tomorrow’s post. 🙂
ps, welcome back finally, we have missed you.
yes…hopefully.. i’m sarcastically crossing my fingers!!. 🙂
Welcome back McSmartypants! We have missed you. Great job not dying today 😉
Welcome back!
Welcome back. Maybe you should have spent the hour putting a civic number on your house.…. 😉
LMAO…
Funny guuuuy. . Ive missed MOST people. :-). Lol
ahahhaha McDavid is alive!
What fun noon class. I was happy to see McDavid come through the door. Yeah. All my evening buddies were at the noon class.
Mob Wu x2 20 wallballs @ 8lbs. 10 @10lbs.
Back Squat 5 reps @ 35 40 55 60 65
Hands up
WOD: 30 20 10
10lb overhead lunges
PushPress @35lbs
Pull ups with med yellow band
Time: 12:00
Best laugh I have had all week. Lance and I were neck and neck. Ok he was Rx, but hell I will leave that part of the story out. He stopped for a water break after the 30 set..and I said to myself see ya Lance and kept going on the 20 lunges. The race was on lol….I am pathetic.
LOL!!!!
You are not pathetic. You are hilarious! Now stop dippin’ into the med supply at work, k? Wait….on second thought….
You are too funny Laura!! Keep up the great work!
OHS 3 sec pause
65 X 3
65 X 3
75 X 5
85 X 4
wod #45, #95, green band, then green and purple
1 round and 16 pull ups
tough for me this one, glad it was over
I was very impressed with your work (and form) on the pause OHS’s this morning. Well done 🙂
Mobility
Wu x2 (wall balls. Instead of squats and c2b Pullups)
Strength
OHS x 5
45-65-85-105 (2 and then 3)
Wod :
30-20-10
Over head lunges 45#
Push press 95#
Chest to bar pull ups
2rds and 4 lunges.
Thanks for the cheers to keep me moving. Was a fun noon class.
You were in the home stretch Jeremy. This is yours next time. Congrats on doing it Rx.
Mob
WU X 2 (wall balls @ 8 # instead of squats)
Did 5 pull ups w/black band….one more than yesterday!
Strength – Push Press X 5
15-20-25-30-35
WOD – Hands Up
30-20-10 reps of:
Lunges ( scaled, no overhead )
Push Press @ 25 #
Ring Rows
Time 12:20
Now I get to sit in the car for 12 hours tonight.. to Ottawa I go…..gonna be a funny walkin’ day tomorrow!!
WU x 2 sub wallballs 14# @ 10′
Strength Shoulder Press x 1
Haven’t done 1’s in forever, thought I’d like to try it for this rotation.
65-70-75-80-85 (5# PR)
WOD Rx
time= 13:39
This was tough. First round was brutal..thought I’d never get through those pullups. Corinna you are so strong, I like when you’re in my class..I know I won’t catch you, but it helps me push!
Fun class.
Thanks Maria! You made me push harder too!
Mobility
Wu x 2 wall balls instead of ohs, weighted Pullups
Strength squat cleans
95/ 145/ 185 out of time, these are actually starting to feel good instead of awkward…
Wod (Hands up)
30-20-10
45# overhead lunges
95# push press
C2b’s
Everything except the oh lunges felt hard this morning!!
Rx’d 10.40
Great class Marie, good work 6 am er’s.
Mob
WU x2
WOD
“Hands Up”
30-20-10
lunges – 10lbs
push press @ 45lbs
ring rows
Time:9:20
Good Job 4:15pm class 🙂
sooo nice to see you, been far too long!! you look beautiful, glowing my dear!!
Great having you back Elba!
Mob Wu x 2 Wall balls instead of squats, weighted situps 25#
Cleans x 5
95–115–135–155-165
Thanks for the tips Jeff
Wod “Hands Up” Rx DNF 10 C2B away. I did them anyway.
Push presses were slow and hard. The first rounded lasted forever!
WUx1
48 bday burpees, happy bday Marcel!
Strength : deadliftsx5
195-230-260-290-325
WOD Rx
30-20-10 reps
Overhead Lunges (45#)
Push Press (95#)
C2B Pullups
DNF – 15 C2B away from completing 2 rounds
mob wux2 wall ball instead squat
strength clean
95×5 115×5 125×5 135x5145x5 150×3
overhead lunge 45#
push press 95#
chest to bar
scale pull up
time 12:11
WU X 1 (knee pain started in the second round of warmup)
Lacross ball
Strength : OHS x5
25-35-45(only did one before knee pain returned)
WOD
30-20-10 reps
Overhead Lunges (45#)
Push Press (70#)
C2B Pullups (green band)
DNF – made it 7 pullups into the round of 20)
800m run
Not everyday can be great.……. thanks for coaching Jeff.
Wu x 1
Dead lift x 5
225,315,335,355,365 (10# pr)
Wod: hands up
30-20-10
Lunges @ 45
Push press @ 95
Chest to bar pull ups
Sc
Time: 11:30
Not RX as apparently I can’t count. Thanks Kevin for keeping count for me.
Did 28 push press and 26 pull-ups round 1 and 19 pull-ups second round. Round 3 was good so I guess counting to 10 is not a problem.
Math is the 11th component of fitness! 🙂
No wonder, I’m only up to 10.
wu x 2 20lb wall ball instead of ohs
Strength: Clean x 5
65-75-85-95-100
WOD Hands up
30-20-10 reps
overhead lunge (#10) first time with weight
Push Press (#65)
C2B green band 1st round and 16 in second round. switched to pullups to finish 2 round and 7 in third round
DNF short 3 pullups
Hard one today but enjoyed the nooner workout.
Great work Craig.
WU x 2 Wall Balls instead of squats
Push Press x 3
95 105 115 125 145
30-20-10
OH Lunges — Did OHS x 45 lb
Push Press 95 lb
Chest to bar pull ups
DNF under the 15 min cap
Finished the 20 pull ups.
Thanks for all the B-Day burpees tonight 5:45 crew!
Happy Birthday!
Happy birthday young man! Oh boy, am I happy today was my rest day 😉
Supervising a high school glow in the dark dance! Good times!!
WOD : RX
11:54
Super happy with this time!
Thanks Jeff for coaching!
Great time, Corinna. We should do a glow in the dark WOD some evening.….lol.
did you mean CFM or??? .. jeezus laura is gonna kick your ass Kevin!! lol..
LOL!!!
lol.…..don’t help me Jeff. I can dig my own holes.
Kevin Mac….what size cemant shoes do you take?
All three or even four of us can have a glow in the dark WOD some evening! lol!
good race corinna
mob
48 birthday burpees – Happy Bday Marcel!
20 T2R
WOD – Hands Up
30-20-10 reps
Overhead Lunges (25#)
Push Press (60#)
C2B Pullups with green band
13:04
That was a hard wod… my hands felt paralyzed holding the plate over head on the second round! lol
WUx1
48 bday burpees, happy bday Marcel!
Strength : deadliftsx5
195-230-260-290-325
WOD Rx
30-20-10 reps
Overhead Lunges (45#)
Push Press (95#)
C2B Pullups
DNF – 2 C2B left!!
mob
2xWU
lots of foam rolling on IT band.. felt much better after..
wod RX
30-20-10
lunges @ 45
push press @95
C2B
11:23
really ended up liking this wod, when i thought i’d hate it on paper! 🙂
Nice time Jeff!
First time posting on the site.Getting a little paranoid about loosing my book, so here goes…
Mobility
WU x2 (wall ball for squats with 8 and 14lbs balls)
Strength: Deadlifts 5x 95-105-115-125-135
WOD:
lunges (10lbs – should have tried with 25lbs as they felt slightly “easy”)
push press (55lbs)
pull ups (blue and purple band)
13:31
Thanks Jeff for the tips on the deadlifts and my ‘snaky’ push-up!
nice to see you posting on here.. you will find also that you can easily look back when wods are repeated to see how you did and therefore know the number you have to beat!!