30 rounds
5 Wall Balls
3 HSPU
1 Power Clean (225/155# or 90-95%)
30 minute cap
Compare to March 10/13
Can you find Steph in the Level 1 picture below?
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Please cancel my 6:00 am class…sorry for the late notice!
30 rounds (scaled to 15)
5 Wall Balls (10#)
3 HSPU
1 Power Clean (85#)
17:32
I was beat up this AM so I went lighter on the weight. Took Kevin’s suggestion on scaling to 15 if you are doing the open. Thank goodness I did! This is a great one!!
Nailed myself in the throat on the first clean… felt awesome… not!
Awesome coaching Kev! as always.
Also, is it wrong that I spotted a CUC2013 tshirt before steph in the photo? hehehe
I did a “hey! I have that shirt!… oh look there’s Steph!”
Used an ab mat for the HSPU
Nice job!
If you hit your throat, I hate to tell you but you’re kinda doing it right haha. Good job!
1) you don’t hate to tell me that…
2) I’ve been told that before… lol
3) it still hurts even if its a good thing lol
Kev, not gonna make the class today. Thanks
Congrats Steph!
Thanks Kelly!
WU + MOb
Build up to clean weight for WOD – I was too slow.
WOD: Holleyman
30 rounds – chose the 15 round option
5 Wall Balls (12# @ 10ft)
3 HSPU (HRPU)
1 Power Clean (90% of previous PR = 125) I picked previous PR cause the new one is too fresh. It was a good move.
18:21 was my time. It took me a good 7-8 rounds (no kidding) to get into the squat clean mood. Thanks Val for letting me use your 85# bar to get the squat into my head. Now I know: If I’m going to be squat cleaning in the WOD, I need to practice SQUAT cleans before… it’s all in my head.
No prob π
1/2 Holleyman (15 Rounds)
5 Wallballs 14#/9′
3 HSPU (abmat)
1 P. Clean 115#
14:37
Note to selfβ¦you DO NOT want to attempt 30 rounds of thatβ¦ever.
9′ ?? I wanted to do that! Good job keeping it under 15 mins!!
Yes, I’m whining.
Warm up strength:
Power Cleans 65-75-85-95-105-115
WOD Holleyman (15 rounds)
5 wbs 14#, 9′
3 HRPU
1 squat clean 95#
Time: 13:59
Good thing these wods come ’round again – I’ll take a different approach next time…
Actually had a plan with wbs – didn’t want to go lighter, so went 9′ – should have done 10′.
Planned to power clean so stayed at 95# – should have gone heavier. Thanks Kevin for telling me to squat them. I hate squat cleans so it was good practice. They may not have looked better at the end but they felt better.βΊοΈ
Someday HSPU…has anyone else already started their “things-to-work-on-after-the-games” list?
Big congrats Steph – always imagined this would be a great fit for you!!
Thanks Heather! Great time on the WOD!
Nice time. Yes, I plan to work on double unders….. π ……and wall balls and toes to bar and toes to rings and, and, anddddddddddddddd
woah! fast time! you amaze me every day Heather!
WU and clean WU
WOD: holleyman
30 rounds (scaled to 15 rounds) 30 min time cap
5 wall balls 8#
3 HSPU (HRPU)
1 power clean 80#
Time: 12:11
Cash out: calf smash… Ouchie from skipping still
Great WOD π
Note: no more 8# WB’s. It’s in writing now… Can’t go back haha
Atta girl!
Never put it in writing……..lol.
YEAH I love that!! I’ll hold you to it!!
Good job Steph! π
Thanks Tania!
Powe cleans 3x 35, 45,55,65,75,85
Holleyman – scaled to 15 rounds
5 wallballs 14#
3 HRPU
1 Power clean 85#
Time: 9:26
Wow, killer time Tania!!
Fast time, Tania.
Holy that’s fast. Hard to keep moving on this wod but it looks like you did just that!
WU and clean WU
WOD: Holleyman
30 rounds – 30 min time cap
5 wall balls 20#
3 HSPU (Scaled to HR Pushups)
1 power clean 95#
Time: 30:00
Completed 19 rounds and 3 wall balls at the time cap. First round I did HSPU with 45# plate and abmat. First time ever doing a HSPU in a WOD. That idea went downhill fast.
Fun WOD.
Nice work Kevin. Just like DUs, you have to start somewhere with HSPU and starting with them is better than not trying them at all. Progress!
Good on you for trying HSPU in a wod! Next time choose a wod that has less than 90 HSPU’s in it LOL !!
Holleyman (30 Rounds)
5 Wallballs 20#
3 HSPU (abmat)plus 25 plate
1 P. Clean 115#
21 rounds plus 1 HSPU
30.00
Loved this shoulder work out lol . Great job everyone
Mob
WUx1 (12 reps) Did 7 strict pullups before taking a break…. let’s see how long it takes me to add a rep to my warm up to make it 8
1/2 Holleyman (15 Rounds)
5 Wallballs 20#/10β²
3 HSPU Rx
1 P. Clean 145#
17:19
Good job, Shawn.
Nice! if you do them strict ALL the time, it won’t take long until you get 10. Did you ever see Gabriel Cassie do his warm up pull ups? He’s a good example π
Funny that you mentioned Gabe… I was going to say that one day I want to be able to do my pull-ups like Gabe. L sit style. So impressive. I should probably start working on being able to L sit for more than 2 seconds though.
1/2 Holleyman (15 Rounds)
5 Wallballs 20#/10β²
3 HSPU with abmat for 5 rounds then HSPU
1 P. Clean 185#
19:42
Nice work, Rob.
Way to go bud, that’s a heavy clean!
1/2 Holleyman:
15 rounds of:
— 5 Wallballs
— 3 HRPU (did 1st round HSPU and realized my wrist really didn’t like that)
— 1 Power Cleans @ 175#
Time: 13:17
Will look forward to doing this with HSPU as it really changes the workout. Power Cleans could have been heavier though… 185 – 195# probably.
Sorry this is really late, Lana isn’t feeling well, I can’t make it to class today:(
Mobility
WU x1 (12 reps)
Group WU and mobility
Clean WU @ 85-95#
1/2 Holleyman
5 Wallballs @ 14#/9
3 HRPU
1 Power clean @ 95#
12:35
Fun class!!
With a time like that, next time this wod comes up, it’s 30 rounds for you π
– Mob
– 30 birthday burpees
– Group MOB + WU
– Power clean x3
95-105-115
WOD: 1/2 Holleyman
15 rounds…
– 5 wall balls 20#
– 3 HRPU
– 1 power clean 115#
13:27
I’ll tell you a secret; I was trying to keep up with you π Good job!!
Mob/WU
Group MOB + WU
Power cleans – 65 – 86 – 95
WOD: 1/2 Holleyman
15 rounds
– 5 wall balls 12#
– 3 HRPU
– 1 power clean 95#
Time: 13:20
Note to self: do next WOD at least at 14# wall balls
Thanks everyone for the birthday burpees, especially those of you who specifically chose to come in! This WOD was a great way to celebrate my 30th π
Happy birthday John. Sorry I wasn’t there – I’d have done 30 burpees for you – let’s count the ones I did yesterdayβΊοΈ
14# it is! I’ll hold you to it! LOL
Mobility
30 Burpees (Happy Birthday John!)
Some Power Clean Practice 135-155-175
WOD: 15 rounds:
5 Wall Balls
3 HSPU
1 Power Clean @ 165
Time 15:13
Would love to do all 30 rounds next time.
love is such a strong word…
wux1
group wu
30 rounds (scaled to 15)
5 Wall Balls (20#)
3 HSPU – did first 6 as HSPU and switched to HR pushups
1 Power Clean (185#)
15:55
mob wux1 12 rep
group mob +wu
power clean
95×4 115×4
hollymen
WOD
15 round
5 wall ball 20 #
3 HSPU (HR push up)
1 power clean 155#
first time using 155# in a WOD
first 3 round power clean the rest squat clean
time 15:15
cash out fig 4
wux1
group wu
30 rounds (scaled to 15)
5 Wall Balls (20#)
3 Pike push- ups
1 Power Clean (150#)
12:20
Cleans felt good, fun wod!
Heavy cleans, check! Fast time, check! Future Froning in the making π
Hm they looked good as well. Holy fast elbows!!!
Mobility
WUx1 (12 Reps)
Power Cleans:
85-95 WU
WOD: 15 Rounds
5 Wall ball @ 14#
3 Handstand Push up (With Abmat)
1 Power Clean @ 95#
Time: 12:28
Cashout: Figure 4
Great Job 5:45 Crew!! Fun class Chantal!!
more weight and faster time! I guess I am playing catch up now! hehe
Good job soon to be coach!
Nice picture! I want to hear more about your weekend next time I see you.
80 burpees (50 no show + 30 bday burpees!, happy bday John)
WOD scaled 15 rounds
5 wallballs 14# @ 9 feet
3 HSPU w/ abmat
1 power clean @ 95#
Time 15:23
Thanks Kevin, fun class..work stress be gone! π
I second that. No matter how bad my work day was, WODs like this always fixes it.
wux1
group wu
30 rounds (scaled to 15)
5 Wall Balls (20#)
3 HSPU
1 Power Clean (185#)
15:24
Quite happy with handstand push ups tonight! π
Awesome CC! Those HSPU were terribly difficult!
Mob
Wu
Power cleans
135 x 5 touch and go
155 x 5 touch and go
175 x1
Wod: Holleyman (scaled)
15 rounds
5 wall balls 20#
3 HRPU
1 power clean 175#
Time: 9:14
Great time Craig!!
Thats a great F’n time! Color me impressed!
Mobility
WU
Group mob & WU
Power cleans 55-65-75
WOD
Scaled to 15 rounds with 10# WB, pike pushups & 70# cleans
Time 20:00
Mobinlity + WU
Power cleans 45-55-60
WOD
Scaled to 15 rounds
5 WB @6#
3 HRPU
55# Cleans
Time 14:44
Mobility + WU X1
Power Cleans to get to 80% went to 185 and decided to drop to 155 (sorry CC π ) there’s a chance that my work trip will be cancelled so I might be able to do the Open WOD on Friday.
WOD
Scaled to 15
5 WB @20#
3 HRPU (first 10 rounds were Rx last five had abmat)
155# Cleans
Time: 18:45 ish? somewhere around there.
That was brutal! I’d like to think that if I was to ever have a nightmare about Crossfit it would involve the 15 to 30th rounds of this WOD!
Thanks for the push and Monitoring Chantal fun class.
wux1
group wu
Holleyman
30 rounds (scaled to 15)
5 Wall Balls (6#)
3 HRPU
1 Power Clean (50#)
12:51
My knee doesn’t like wall ball’s so I’m scared to go up in weight.
Fun class!