Strength: weighted pullup 1x
15-20-25-30-35-40
Then 5 strict no weight
WOD: 15 + 1 pushup (PR)
Last time I did this wod I was told my squats were not low enough. I worked hard on getting low this time but now I’m told I don’t lockout at the top. Hard to focus on form and speed at the same time 🙂
..Oh and 800m run for cashout which was surprisingly hard!!
Mario
Nice work Pat!
Elba
Buen Trabajo Patricio :)!!!
Rachel
WU x 2
Strength: ShPush Jerk x 5
55, 60, 65, 70, 75
WOD: Intro WOD
AMRAP 10 mins
– 5 Push ups
– 10 Sit ups
– 15 Squats
Score: 10 rounds + 10 sit ups (no PR last time i did 11 rounds & 5 push ups)
cash out: 800m run
Rachel
Sorry strength is Push Jerk
Chantal L.
But did you do plank push ups last time ?
Gilles
WU x 2
Strength: Over head squats
45×5, 65×5, 75, 85×1
WOD: Intro WOD
AMRAP 10 mins
– 5 Push ups
– 10 Sit ups
– 15 Squats
Score: 12 rounds (no PR last time i did 13 rounds & 3 sit ups)
cash out: 800m run
Shannon
Mobility
WUx2
1500m run
AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats
12 Rounds exactly (PR).
Last time I did 9 rounds and push ups were from my knees. Felt great to sweat after a lazy long weekend.
Blake
That’s an awesome score! Way to go!
Gillyon
Excellent PR!
Lora
That’s a great score Shannon 🙂 Congrats on your PR!
Elba
I told you!! you were going to do more than 10!!! Muy bien hecho!! 🙂
Chantal L.
WU x 2
Strength – OHS x 5
65-75-85-90(x2) … stopped there. my writsts were ouchie.
WOD with plank pushups no band : 8 rounds + 3 pushups, 3 reps PR from last time.
if it makes you feel any better, when I have 11 rounds, I’ll be sporting a big ol’ 😀
Gillyon
Too sweet!
Gillyon
Ps. 12 hours later…my legs are toast. Tomorrow is going to be rough.
Blake
WU x 2
Strength: Push Press x5
115-120-125-130-135
WOD: “Intro WOD”
AMRAP 10 mins
5 Push ups
10 Sit ups
15 Squats
Score: 10 Rounds + 10 Squats
Pretty happy with that as I don’t think I have done this one at CFM since my actual intro and I only got 5 or 6 rounds I think… It’s really nice to see the improvement. I already know where I can make some improvement for next time!
cash out: 800m run – 3:55
Mario
Good job on the huge PR, pretty much doubled the rounds!
Blake
Thanks! It feels awesome to see how much improvement I’ve made in the past 6 months.
I’ll probably do this again relatively soon as I have about 4 or 5 new peeps that want to try the drop-in and I told them I would come with!
Mario
Doing the old intro WOD today is a nice coincidence, seeing as my 2-year Crossfit anniversay was this week-end. 🙂 Good times! Hope there is a PR in me today.
Congrats on your two year anniversary Super-Mario!
Tom
WU X 2
Clean [email protected] 75,95,105, 115, 125 (pr 5)
thanks for the tips Kevin
Intro WOD
11 sets even.
this was my first attempt at this WOD except for the intro. held back a bit too much in the early part for pacing, next time go full out all the way.
happy with the result.
800 metre jog
fun work out.
Intro WOD (RX’d)… with Push-Ups on my Toes!
~ 9 Rounds even
Oct/11 was 10 rounds +5PU’s +3 SU’s… but push-ups were on my knees.
Had a band ready just in case I needed it for PU’s, but glad to say I didn’t! 🙂
+800m jog. Thanks Amanda for keeping me going, and Chris for the push at the end. Still took a couple of small breaks, but would have been more without the encouragement.
WU x 2
Strength :
Back Squat
5 sets of 10 reps with 35lbs
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Alternated between Squats and Good Mornings (10lbs)
Score: 10 rounds + 2 push ups
cashout: 800m run
I enjoy these ones! Knee recovering well! Looking forward to seeing my score on this will my knee at 100%.
Kevin
Keep being patient with it. It will be very strong with time.
Heidi
WU x 2
Cleans x 5: 65-70-75-80-85
Intro WOD : 11 Rounds + 5 PU + 2 SU
No PR for me today.
Jamie
WU x 2
800m Run
Strength – Good Mornings x 5
95-115-125-135-145-155-165
WOD – “Inteo”
AMRAP in 10 mins
5 Pushups
10 Situps
15 Squats
10 Rounds
Not a PR, but a good night at the gym!
Mario
Mob, Lower back stuff
Backsquat x5 – 185, 195, 205, 215, 225
WOD Rx = 11 + 7 squats (PR, 1 rep)
Wanted 12 rounds soooooo bad. Maybe next time 🙂 Good job everyone!
Mario
Cashout 800m Run
Krista
I hear ya, I had my 12 pennies ready!! Thought id be close for a bit…next time for us both 🙂
Chantal G
Mobility
WU x 2
Strength : Deadlifts 5 x 85-90-95-100-105
WOD AMRAP in 10 minutes
– 5 pushups
– 10 situps
– 15 squats
Total : 10 rounds and 1 squat !!
Cashout : 800m run
I loved this workout ! I still struggle with my pushups but next time, I will try without the knees 🙂 Running in the rain after this workout felt good ! Good run Jeff 😀 Good work everyone !!
clean x3
65-75-85-95-105 (elbows weren’t high enough… is this a fail?)
WOD as RX’d:
5 push up
10 sit up
15 squat
= 8 rounds + 5 sit ups
80 Meter run — very proud to say that today was the first time I tried to catch up to someone during the last side of the loop (3rd). Krista you pushed me to run faster! What a feeling. And Krista even started almost sprinting at the end, and I followed as much as possible.
It really feels great to start doing that again. I can’t remember when I could do that last, Probably may of last year Im guessing! Anywho, lovin’ it!!!
Kevin, I want my big mac now!! haha. You were in a great mood today, very happy to see you doing well. I love our little crossfit family, and keep being great!!! 🙂
80M haha. Oups!! That would explain the being able to sprint now wouldn’t it!
Lora
Well done Elissa! 🙂
Gillyon
Way to go, girlie! You are doing awesome!
Krista
Awesome workout!! Glad to help 🙂 but you were my motivation to catch up to – teamwork girl!! Always love working out with you 🙂 Believe in your skills, you’ve got more in you than you might think!!
Kevin
We have a great group of people at the gym. All of you are what keeps the fire going. So thank you!!
Elba
I am so glad to see your improvement every day, you are an inspiration to all of us!!!
Chantal G
Great workout Elissa 🙂 Hope to see you sometime this week !!
Lora
Mobility
WU x 2
Strength: Push Jerk (x5)
45(10)-65-95-105-115-105*
*dropped weight down to work on technique
*need to work on getting head through and not having bar out in front as much
WOD “Intro WOD”
5 push ups
10 situps
15 squats
Score = 12 rounds + 6 situps
That’s 2 situps more than last time…I’ll take it!
Gillyon
Woohoo! Yes take that!!
Jeff S
Consistent and also improved.. Yay!! looked the same speed from start to finish, you didn’t seem to slow or tire at all!! Great job
Anybody else suffering from umm… chafing on the buttocks from the situps??? OOOOOUCCH!!!!
Krista
Saved myself this time thank goodness, too many scars already!! Haha Gotta love the bizarre CF injuries 😛
Elba
Not Yet but I guess I cant compare with you, I did 100 sit ups and You did what?? 150 of them!! 🙂
Jeff L
Did this WOD at home since I could not make it in this afternoon and got 7 rds and 9 squats. This was the first time since I did this in my drop in class in January and if I remember correctly I got 4 rds in for sure and part of a 5th but I can’t remember where in the 5th.
Kevin
Great improvement!
Krista
WU x 2 1st set of pullups no band, did 6+2+2, no PR for reps, and TTRs for situps 🙂
OHS 5 x 25-35-45-55-60 PR 5#
Intro WOD Rx 10 min AMRAP
5 pushups (fr toes, all unbroken – proud of these 🙂 )
10 situps
15 squats
11 Rounds + 5 pushups + 1 situp ( PR from Jan 28/12 of 1 round and 4 reps and Rx instead of from knees) I’ll take it although really wanted 12 rounds…maybe without the penny counting time loss…ill find a counter next time 🙂
Cashout 800m run…good race Elissa 🙂
SoW Snatch Balance 5 x stick-15-25 felt good, will move up next class! Anything to work at getting that 75# snatch…i think I’ll attempt it soon 🙂
Great to be back after a long weekend break!! And met with Rebbeca for body composition test, I highly recommend it if you haven’t done it before…game me much better breakdown and understanding of my weight….now to compare in a couple months. Wish id done it at the very start, for those who are new especially, see Kevin for info.
Lora
Congrats on your PR Krista….hmmmm…did it have anything to do with the new clothes? LOL
Great info about the body composition test. I have always been curious. If I calculate my BMI, it puts me in the “overweight” category…I know a body comp test would give a much more accurate assessment than BMI ever will for me.
Jeff S
1xmob
2xWU
Strength Deads x 5
135×10-225×8-275.. Wasnt feeling good about this move today so redo tomorrow..
WOD
13 + 4 situps
Think my intro was 9+ 6 Situps? So good improvement.. Happy!:)!
Lora
Awesome PR! You should be happy 🙂
Corinna
WU
Strength: OHS
45x 5, 65x 5, 85×3, 95×2, 100x 2, 105 fail.
Really went slow on my OHS concentrating on form and pushing knees out.
WOD: 12 rounds + 8 situps. No PR from last time, but felt good to sweat. I would love to hit 13 rounds on this WOD one day.
Great scores and PR’s from everyone today. I have enjoyed reading all the comments!
Jeff S
Nice job Corinna, you set an awesome pace right out of the gate.. 13 is within your reach for sure!!
Lora
WOOHOO! Well done. That is a great score 🙂
Elba
Crazy :)!!
Heather S
WU X 2
Push press 5’s
75-85-95-100-105 (pr for reps 10#’s)
Last time 10R + 3 push ups so small PR. Great sweaty work out after the long weekend!
Worked on Kipping pull ups – long way to go. Thanks for the pointers Lora.
WU x 2
Front Squats x 5
45-65-85-105-125
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
Score: 10 + 6 situps
In october I did 10 + 10 squats, so pretty happy with my score considering I was out for a month.
WU x 2
Strength: Shoulder Press
5x 95-115-130-140-150×4
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
Score: 11rounds + 10 squats
cash out: 800m run
WUx2
Strength: weighted pullup 1x
15-20-25-30-35-40
Then 5 strict no weight
WOD: 15 + 1 pushup (PR)
Last time I did this wod I was told my squats were not low enough. I worked hard on getting low this time but now I’m told I don’t lockout at the top. Hard to focus on form and speed at the same time 🙂
..Oh and 800m run for cashout which was surprisingly hard!!
Nice work Pat!
Buen Trabajo Patricio :)!!!
WU x 2
Strength: ShPush Jerk x 5
55, 60, 65, 70, 75
WOD: Intro WOD
AMRAP 10 mins
– 5 Push ups
– 10 Sit ups
– 15 Squats
Score: 10 rounds + 10 sit ups (no PR last time i did 11 rounds & 5 push ups)
cash out: 800m run
Sorry strength is Push Jerk
But did you do plank push ups last time ?
WU x 2
Strength: Over head squats
45×5, 65×5, 75, 85×1
WOD: Intro WOD
AMRAP 10 mins
– 5 Push ups
– 10 Sit ups
– 15 Squats
Score: 12 rounds (no PR last time i did 13 rounds & 3 sit ups)
cash out: 800m run
Mobility
WUx2
1500m run
AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats
12 Rounds exactly (PR).
Last time I did 9 rounds and push ups were from my knees. Felt great to sweat after a lazy long weekend.
That’s an awesome score! Way to go!
Excellent PR!
That’s a great score Shannon 🙂 Congrats on your PR!
I told you!! you were going to do more than 10!!! Muy bien hecho!! 🙂
WU x 2
Strength – OHS x 5
65-75-85-90(x2) … stopped there. my writsts were ouchie.
WOD with plank pushups no band : 8 rounds + 3 pushups, 3 reps PR from last time.
great rep PR chantal!!
Well done Chantal
WU x 2
No Strength – Foam Rolled Back
AMRAP in 10 minutes
5 Pushups on toes with Purple Band
10 Situps
15 Squats
Total: 7rd + 5 PU
WU x 2
Strength: Cleans 5’s
110-115-125-130-140
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
Score: 11rounds + 2 squats PR. Last time was 10 rounds & 10 squats.
cash out: 800m run
CW x 1.5 (running a bit late)
Push press (5) 55-60-65-70-45(7)
WOD
11 + 7 squats. Still a ways from my PR of 14 + 8 squats. 🙁 I went too slow on my squats.
Oh and that 800m cash out run…
Great job Gillyon. You are doing great 🙂 I hear ya on the slow squats though.
if it makes you feel any better, when I have 11 rounds, I’ll be sporting a big ol’ 😀
Too sweet!
Ps. 12 hours later…my legs are toast. Tomorrow is going to be rough.
WU x 2
Strength: Push Press x5
115-120-125-130-135
WOD: “Intro WOD”
AMRAP 10 mins
5 Push ups
10 Sit ups
15 Squats
Score: 10 Rounds + 10 Squats
Pretty happy with that as I don’t think I have done this one at CFM since my actual intro and I only got 5 or 6 rounds I think… It’s really nice to see the improvement. I already know where I can make some improvement for next time!
cash out: 800m run – 3:55
Good job on the huge PR, pretty much doubled the rounds!
Thanks! It feels awesome to see how much improvement I’ve made in the past 6 months.
I’ll probably do this again relatively soon as I have about 4 or 5 new peeps that want to try the drop-in and I told them I would come with!
Doing the old intro WOD today is a nice coincidence, seeing as my 2-year Crossfit anniversay was this week-end. 🙂 Good times! Hope there is a PR in me today.
woot!!!
Congrats on your two year anniversary Super-Mario!
WU X 2
Clean [email protected] 75,95,105, 115, 125 (pr 5)
thanks for the tips Kevin
Intro WOD
11 sets even.
this was my first attempt at this WOD except for the intro. held back a bit too much in the early part for pacing, next time go full out all the way.
happy with the result.
800 metre jog
fun work out.
WU x 2
No Strength – Foam Rolled Back
AMRAP in 10 minutes
5 Pushups on toes with Purple Band
10 Situps
15 Squats
Total: 9rd + 10 SU
Nice last time I did 8 rds and it was push ups on the knee!! 🙂
Awesome Elba! Great job!
Way to go Mexican Power House!! 🙂 Awesome PR!!
Such impressive progress Elba – you should be very proud!
you are so fast Elba!!!
Well done Elba! Congrats on your PR 🙂
Crazy PR
Thanks Everyone for the kind words!! 🙂
Front squat x1 to 220 pr 10#
Wod
12 rds 6 sit ups
In Oct did 10 rds 4 pushups
Nice improvement Darsey!! Tu muy bien!! 🙂
WUx2
Shoulder Press
100×5 105×5 115×5 120×5
WOD
13Rnds 1 sit-up
WU x 2
Strength: Push Press
5x 95-105-115-125-135
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
Score: 11rounds + 5 push ups
No PR today.
cash out: 800m run
At home:
5 Rounds…
400m Run
20 Squats
20 Toes through Rings
Time —> 23:23
Tough!… and first WOD in six days.
Kevin, you can add that to your tickle trunk.
That looks like a fun one Jeff! 🙂
Hehehe…tickle trunk
wu x 2
strength: push press x 3: 65, 70, 75, 77, 81
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
8 rounds + 5 sit-ups
and 800 m jog
WU x 2
OHS x 5
75-85-95-110-120 (5# PR for reps)
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
Score: 11 + 4 squats
PR of 1 round + 4 squats
800m run
Great job Frankie! Nice PR
WU X2
Strength: Overhead Squats
(x10) 15#…. (X5) 45 – 55 – 60 – 65
Intro WOD (RX’d)… with Push-Ups on my Toes!
~ 9 Rounds even
Oct/11 was 10 rounds +5PU’s +3 SU’s… but push-ups were on my knees.
Had a band ready just in case I needed it for PU’s, but glad to say I didn’t! 🙂
+800m jog. Thanks Amanda for keeping me going, and Chris for the push at the end. Still took a couple of small breaks, but would have been more without the encouragement.
That’s great!!!
Great Job Tracy!! you are doing amazing!!
WU x 2
Strength :
Back Squat
5 sets of 10 reps with 35lbs
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Alternated between Squats and Good Mornings (10lbs)
Score: 10 rounds + 2 push ups
cashout: 800m run
I enjoy these ones! Knee recovering well! Looking forward to seeing my score on this will my knee at 100%.
Keep being patient with it. It will be very strong with time.
WU x 2
Cleans x 5: 65-70-75-80-85
Intro WOD : 11 Rounds + 5 PU + 2 SU
No PR for me today.
WU x 2
800m Run
Strength – Good Mornings x 5
95-115-125-135-145-155-165
WOD – “Inteo”
AMRAP in 10 mins
5 Pushups
10 Situps
15 Squats
10 Rounds
Not a PR, but a good night at the gym!
Mob, Lower back stuff
Backsquat x5 – 185, 195, 205, 215, 225
WOD Rx = 11 + 7 squats (PR, 1 rep)
Wanted 12 rounds soooooo bad. Maybe next time 🙂 Good job everyone!
Cashout 800m Run
I hear ya, I had my 12 pennies ready!! Thought id be close for a bit…next time for us both 🙂
Mobility
WU x 2
Strength : Deadlifts 5 x 85-90-95-100-105
WOD AMRAP in 10 minutes
– 5 pushups
– 10 situps
– 15 squats
Total : 10 rounds and 1 squat !!
Cashout : 800m run
I loved this workout ! I still struggle with my pushups but next time, I will try without the knees 🙂 Running in the rain after this workout felt good ! Good run Jeff 😀 Good work everyone !!
good job neighbor!!! hehehe.
clean x3
65-75-85-95-105 (elbows weren’t high enough… is this a fail?)
WOD as RX’d:
5 push up
10 sit up
15 squat
= 8 rounds + 5 sit ups
80 Meter run — very proud to say that today was the first time I tried to catch up to someone during the last side of the loop (3rd). Krista you pushed me to run faster! What a feeling. And Krista even started almost sprinting at the end, and I followed as much as possible.
It really feels great to start doing that again. I can’t remember when I could do that last, Probably may of last year Im guessing! Anywho, lovin’ it!!!
Kevin, I want my big mac now!! haha. You were in a great mood today, very happy to see you doing well. I love our little crossfit family, and keep being great!!! 🙂
80M haha. Oups!! That would explain the being able to sprint now wouldn’t it!
Well done Elissa! 🙂
Way to go, girlie! You are doing awesome!
Awesome workout!! Glad to help 🙂 but you were my motivation to catch up to – teamwork girl!! Always love working out with you 🙂 Believe in your skills, you’ve got more in you than you might think!!
We have a great group of people at the gym. All of you are what keeps the fire going. So thank you!!
I am so glad to see your improvement every day, you are an inspiration to all of us!!!
Great workout Elissa 🙂 Hope to see you sometime this week !!
Mobility
WU x 2
Strength: Push Jerk (x5)
45(10)-65-95-105-115-105*
*dropped weight down to work on technique
*need to work on getting head through and not having bar out in front as much
WOD “Intro WOD”
5 push ups
10 situps
15 squats
Score = 12 rounds + 6 situps
That’s 2 situps more than last time…I’ll take it!
Woohoo! Yes take that!!
Consistent and also improved.. Yay!! looked the same speed from start to finish, you didn’t seem to slow or tire at all!! Great job
Anybody else suffering from umm… chafing on the buttocks from the situps??? OOOOOUCCH!!!!
Saved myself this time thank goodness, too many scars already!! Haha Gotta love the bizarre CF injuries 😛
Not Yet but I guess I cant compare with you, I did 100 sit ups and You did what?? 150 of them!! 🙂
Did this WOD at home since I could not make it in this afternoon and got 7 rds and 9 squats. This was the first time since I did this in my drop in class in January and if I remember correctly I got 4 rds in for sure and part of a 5th but I can’t remember where in the 5th.
Great improvement!
WU x 2 1st set of pullups no band, did 6+2+2, no PR for reps, and TTRs for situps 🙂
OHS 5 x 25-35-45-55-60 PR 5#
Intro WOD Rx 10 min AMRAP
5 pushups (fr toes, all unbroken – proud of these 🙂 )
10 situps
15 squats
11 Rounds + 5 pushups + 1 situp ( PR from Jan 28/12 of 1 round and 4 reps and Rx instead of from knees) I’ll take it although really wanted 12 rounds…maybe without the penny counting time loss…ill find a counter next time 🙂
Cashout 800m run…good race Elissa 🙂
SoW Snatch Balance 5 x stick-15-25 felt good, will move up next class! Anything to work at getting that 75# snatch…i think I’ll attempt it soon 🙂
Great to be back after a long weekend break!! And met with Rebbeca for body composition test, I highly recommend it if you haven’t done it before…game me much better breakdown and understanding of my weight….now to compare in a couple months. Wish id done it at the very start, for those who are new especially, see Kevin for info.
Congrats on your PR Krista….hmmmm…did it have anything to do with the new clothes? LOL
Great info about the body composition test. I have always been curious. If I calculate my BMI, it puts me in the “overweight” category…I know a body comp test would give a much more accurate assessment than BMI ever will for me.
1xmob
2xWU
Strength Deads x 5
135×10-225×8-275.. Wasnt feeling good about this move today so redo tomorrow..
WOD
13 + 4 situps
Think my intro was 9+ 6 Situps? So good improvement.. Happy!:)!
Awesome PR! You should be happy 🙂
WU
Strength: OHS
45x 5, 65x 5, 85×3, 95×2, 100x 2, 105 fail.
Really went slow on my OHS concentrating on form and pushing knees out.
WOD: 12 rounds + 8 situps. No PR from last time, but felt good to sweat. I would love to hit 13 rounds on this WOD one day.
Great scores and PR’s from everyone today. I have enjoyed reading all the comments!
Nice job Corinna, you set an awesome pace right out of the gate.. 13 is within your reach for sure!!
WOOHOO! Well done. That is a great score 🙂
Crazy :)!!
WU X 2
Push press 5’s
75-85-95-100-105 (pr for reps 10#’s)
Intro WOD
AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats
10R + 6 situps
Last time 10R + 3 push ups so small PR. Great sweaty work out after the long weekend!
Worked on Kipping pull ups – long way to go. Thanks for the pointers Lora.
Great Result Heather!!!
Strength: OHS
5×55-3×60-1×70-1×80-1×95(pr)
Wod RX’d: 9 rounds + 10 squats.
3 rep pr
Note for next time: no breaks on pushups
Congrats in the PR!! Really good Amanda 🙂
wu x 2
strength: push jerk 45-55-65-65-75
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
11 Rounds + 2 pushups
Cashout: 800m run
wu x 2
strength: cleans 95-105-115-125-115
WOD: Intro WOD
AMRAP 10 mins
– 5 Pushups
– 10 Situps
– 15 Squats
12 Rounds Even
Cashout: 800m run