10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (155/110# or 75%)
2-4-6-8-10-12-14-16-18-20 reps
Pullups
[youtube=http://www.youtube.com/watch?v=2CiWByHqv4I]
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
MOB
WU x1 + 350 row
Strength : push jerks
5x – 55-60-65-70-70 (did 70 twice as I was still doing the ballerina landing – tippy toes).
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (66#)
2-4-6-8-10-12-14-16-18-20 reps
Pullups
Hit the 20 min cap with 20 pull ups to do.
My wimpy office hands did not like this one. My grip needs work.
wu x 1 + 350m row
Strength – Shoulder Press x 5
100-110-115×4-115-120×3
Wod
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk 135# (145# first two rounds)
2-4-6-8-10-12-14-16-18-20 reps
Pullups
Time = 18:25
mobility
wu x 1 add figure 4, KBS 35#
350m row
strength – Back squats x 1 (focus forward knees open)
80, 85, 90, 95, AMRAP 100 got 4
WOD : 20 mins cap
10 – 9 – 8 – …….3- 2- 1
Push Jerks (55#)
2- 4 – 6 – ………16- 18- 20
Pull ups (blue & purple bands)
Time = 17:33
cash out – sun tanning stretch 30 sec x 2
mobility
wu x 1 add figure 4, KBS 35#
350m row
strength – Back squats x 5
135, 185, 205, 225
WOD : 20 mins cap
10 – 9 – 8 – …….3- 2- 1
Push Jerks (120#)
2- 4 – 6 – ………16- 18- 20
Pull ups
Time = 18:34
cash out – sun tanning stretch 30 sec x 2
MOB
WU x 1 + 350 row
Strength : Deadlifts X 5
105-125-145-155-165#
WOD: 20 min cap
10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (95#)
2-4-6-8-10-12-14-16-18-20 reps
Pullups (beige band)
Hit the 20 min cap with 5 pull ups completed of the 18.
Mobility
WU x 1
350m row
Strength: Shoulder Press x 5
40-45-50-55-60
WOD @ 65# and old yellow band
Hit 20 min cap with 12 pull-ups left
(153 reps)
Looking at the posts I keep saying to myself “embrace the long wod”. Not sure it’s working but I’ll find out at the nooner. At least I’m working from home today and can go home and collapse afterward 😉
It’s a real easy one, you will really enjoy it. It’s not that long really, it goes by real fast…
..yes…… 😉
Hmmmm I don ‘t believe you…
Warmup
Air squats and light back squat to loosen up my TIGHT quads. Walking very funny this morning.
WOD @ 85lbs
17:17
For the first 19 jerks, my technique wasn’t the best. Thanks Kevin for the cue…it made a huge difference.
What was the cue?
Head through
With me, what I think I am doing and what I am actually doing are two different things.
So true. I often wonder if the coaches think “Serves her right if she’s going to ignore me!”
Great job! This looks like a doozy!
WU x 1 & 350 m row
Strength: shoulder press x 5
100,110,115,125,135×4 then push jerk x 1 just to finish it off 🙂
WOD:
Push jerk @ 135
Time: 19:35
Wux1
No strength
Wux1
WOD.
10-9-8-7-6-5-4-3-2-1
Push jerk 155lbs. Did 135 first 3 sets/ 95lbs
2-4-6-8-10-12-14-16-18-20
Pull-ups
-19:47
Rob Brydges
Press X 5
95-135-145-155-165 X 3- 175 failed- 175 X 1
Wod @ 135# and blue band
132 reps in 20 minutes
Mob
Wu x 1 + 350m row (liked this part…)
Strength: ohs 1’s
55-65-75-80-85F-85 (so far so good…)
Wod (nothing good to say 🙁 )
10-9-8-7-6-5-4-3-2-1
Push jerks @95#s
2-4-6-8-10-12-14-16-18-(20) DNF last 20
Pull-ups with med blue band
Note to future me – calling a push press a push jerk does not make it a push jerk!! (Although if we do a wod with a gazillion push presses I am truly ready.) Since jerks were presses I had to break my rounds of 9-8-7 which slowed down the whole thing and no doubt contributed to the DNF but if Games wod 13.1 is 20 minutes of push presses, well I’m your girl!!
Hahaha. Your posts always make me smile. Heavy presses! Nice job!
mobility
Wux1
EMOTM Back Squats
5 mins 3 reps #175
5 mins 1 rep every 30 secs #235
WOD
16:41 RX
Got all the Push Jerks unbroken but pulls ups were very broken after the round of 6. Great job noon class nice working with you all today.
Great job on the wod. I was seriously jealous when I heard you yell time!!
haha you still did really well you used a lot of weight good push.
Nice Job!!!!
Mobility
WU x 1
350m Row
Strength: Push Press
35-45-50-55-60
WOD:
Push Jerk #50
Pull-ups: Green band
Time: 18:33 I think.
Good to know that my upper body will be as sore tomorrow as my lower body is today. 🙂
wu x 1 + 350m row
Strength – Push Press x 5
110-130-150-165-185(1)
Wod
push jerk
10-9-8-7-6-5-4-3-2-1 (135#)
2-4-6-8-10-12-14-16-18-20 reps
Pullups
Time = 19:08
real happy to have finished this under 20 mins. Much better performance then yesterday.
Nice job Frank -that’s a lot of jerks at 135#!
Mobility
WU x 1
350M Row
Strength : Deadlifts x 3
155-185-205-225-245(1)
WOD @ 115
16:30
Great WOD after almost 2 weeks off. Did this one solo tonight and it was a lot of fun! Thanks for the cheers guys ! It helped.
Mobility
WU x 1
350M Row
Strength : Back Squat (x5)
95-105-110-115-125
WOD @ 80#
18:23
Thanks for the push Marie-No.
[email protected] CrossFit Las Vegas
4 rounds: RX
5 HSPU’S
10 Power Cleans @ 85lbs
15 Burpees
20 [email protected] 35 lbs
25 Wall [email protected] 14 lbs
Rest 3 minutes between rounds
18:52
Awesome WOD. Coaches were very welcoming!
1:30 hike/rock climb at Red Rock Canyon and then went to a Whole Food Grocery Store to get some food. Laura and I have never seen so much healthy food in our lives at a grocery store!
I was really really proud of Laura today. She was super nervous to do a WOD at another gym, but she did it! Mike Ty, the coach, had her upside down doing a handstand!!! I thought she was going to shit in her pants, but she did it! Way to go Laura!
HAHAHA good job Laura for not shitting your pants……..oh and getting inverted too.
LOL!! Awesome, Laura!!
Glad you guys had a good workout!
Love it! Well done Laura (and Corrina for getting her there 🙂 )
I would have shit in my pants if I was not upside down at the time.
Awesome job on that WOD! Way to represent CFM! 🙂
Woo hoo! Whole Food is the BEST!! Grocery shopping is one of my favourite actives when i’m traveling… i’m such a food geek!
Great workout! Enjoy your vacation!
WOD: @ Crossfit Las Vegas.
4 rounds scaled to 3.
5 push press while sitting on a box with feet up in the air.
10 power cleans @ 40
15 burpees
20 KBS at 25lbs
25 wallballs at 6 lbs
18:10
This is one of those times when the saying “what happens in Vegas should stay in Vegas” should apply! I wanted to die lol. Everyone was great at this box. It was fun.
Well done Vegas girl!
Great job getting outside your comfort zone.
Awesome!
Great job! But honestly i’m having a hard time figuring what the ‘push press while sitting on a box with feet up in the air’ is or how that would work… You’ll have to show me when you get back to Moncton!
WUx1
Row 350
Snatch
45×10 65×10 85×7 95×7 115×5 135×5
WOD @ 155
18:44
Tough one
No strength; my legs are toast from yesterday.
WOD @ 75#: 11 pullups remaining. Boo. Too many breaks on the jerks, and way too many double pina coladas last week. I’ll finish it next time.
Excellent coaching Marie, thank you! Thanks for the push Crystal and Jenn. Great job tonight everyone.
By tomorrow your arms will match your legs!!
Grrrr, I just realized I used the wrong weight for my jerks!! Took 75% of my 5-rep max, not my 1-rep max. Ah well.
Omg Amanda that is sooo my trick lol!
Strength shoulder press x 5
45-55-65-70-75 ( that last rep was pretty ugly!)
WOD @ 75#
Time= 16: 50
Great job tonight guys!
Press x5
45-65-75-85-95-105-110
Tabata Double Unders (8)
224
10 Wheels of Death
Weight OH sit-ups x10
45-65
Mobility
WU X 1
350m Row
Deadlifts X 5 from 45# plates
135-225-275-300(1)-300(1)
WOD
10-9-8-7-6-5-4-3-2-1 Push Jerks 155#
2-4-6-8-10-12-14-16-18-20 Pullups with black band
Time – @ the cap had 18-20 pullups left and 1 push jerk
mobility
Wu x1
350 m row
Strength : front squat x 5
95-110-130-145-165 ( *keep elbows in) Thanks for sharing the bar Frank
Wod:
10-9-8-7-6-5-4-3-2-1(dnf) @ 135#
Push Jerk
2-4-6-8-10-12-14-16-18(did 7)-20(dnf)
Pull Ups
Total reps : 133
Great Class!
Mobility
WU x1 + 350m row
Strength Front Squats x5
45-135-145-155-165 (PR 5#)
*Sidenote:Those felt brutal after last night’s WOD quad burner. I did more grunting than usual.
WOD:
10-9-8-7-6-5-4-3-2-1 Push Jerks 110#
2-4-6-8-10-12-14-16-18-20 Pull-ups w/black and blue bands
Time: 17:40 or 50 something…. It is written in my book which is downstairs. See sidenote above.
Cft makes a one story house a great idea 🙂 Great job on a big wod!
Mobility
WU x 1
350 M row = 1:15.8
Strength
Back Squat
95,125,135,165,190 x 5
WOD
20 min time cap
10-9-8-7-6-5-4-3-2-1
Push Jerks (115#)
2-4-6-8-10-12-14-16-18-20
Pullups
Time: 16:36
mobility
WUx1
EMOTM Clean & Jerk
5 mins 3 reps #135
5 mins 1 rep every 30 secs #185
WOD
Total= 413
lol wrong day
did wod from march 5
jerks at 155
10-9-8-7-6-5-4-3-2-1
pullups
2-4-6-8-10-12-14-16-18-20
19:38
messed this one up from the start.. did clean and jerk for each rep through 10-9-8- and 3 reps of seven before Kevin came over and shined the light on the wod for me.. “jerks” he said? “yes” I replied.. “no.. jerks” he said with the motion of shoulder to overhead.. “thought you were just tired so you were dropping each one” .. me, tail between legs finished the wod the way it was meant to be..
thanks for the cheering Marcel, Jeff, lora, Evan and Jeremy helped get me through the end when I was rushing to get finished!
fun wod
done as change for change April 1