Jump around

Welcome to Strict Pullup Week! Everyday in your warm-up, there will be no kipping allowed. All the workouts that have pullups this week will be completely strict. Why? Because you need to get stronger. Kipping is great if you want to go faster. But strength should be a priority. Get strict – get strong – get better.

4 rounds of:
AMRAP in 2 minutes
20 Sandbag Squat Jumps
20 Kick Outs

30 sec break between rounds

Welcome to the 500 club ladies!
Welcome to the 500 club ladies!

98 thoughts on “Jump around”

  1. Warmup with strict pull-ups (yikes I need to work on these)
    OHS (5) 35-45-55-65 ran out of time

    WOD rx’d
    Round 1 – 1 full
    Round 2 – 20 jumping squats + 17 kick outs
    Round 3 – 1 + 3 jumping squats
    Round 4 – 1 + 5 jumping squats
    TOTAL – 165

    Ouch on the quads.
    Great morning. Thanks MarieNo!
    Crazy score Brian!

    1. Nice work Gillyon! My quads/hamstrings are still grumpy from Friday’s WOD. And I’m afraid of strict pullups. Sounds like a workout I probably NEED to do. LOL

  2. Mobility
    WU x 2 (strict pull ups)

    Strength:

    Back Squats
    5 x 75-85-95-105-115

    WOD: Jump Around
    4 rounds of:

    AMRAP 2 min:

    20 sandbag jump squats
    20 kick outs
    30 secrest between rounds

    Score: 160 Rx

  3. Great picture and accomplishment Corrina and Heidi!

    Mobility
    WU x 2 (strict pull-ups)
    Strength: OHS
    5 x 35, 40, 40, 45, 50

    WOD: Jump Around
    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag Squat Jumps
    20 Kick Outs

    30 sec break between rounds

    Total: 141

    Cashout: Laying quad stretch & seated hamstring stretch

    Great class Marie-Noelle!

  4. Popped in to MCF to see Pierre. Stayed for the WOD.

    Push Press x3
    135-145-155-165-175-185 (pr for reps)

    10-9-8…3-2-1 Push Press (60% of 3RM = 105#)
    1-2-3…8-9-10 Box Jump (24″ – Games style)

    4:15

    Cashout – 2×12 Good Mornings (45#)
    Max V-snaps in 2 min – 41

    1. Nice! You should do that more often…I would think it would be nice to get out of your own gym once in a while and enjoy programming that you didn’t have to do yourself. 🙂

    2. MCF WOD with Kevin.

      Push Press x3
      55 60 65 70 75

      Same WOD as above with 45# and 20″ step ups

      5:08

      Cashout – 2 x 12 Good am 45# and 40 knee raises in 2 mins

    3. Great job on the MCF wod. Sounds like a fun one. Too bad you are so slow at box jumps….lol (I wish there was a “sarcasm” font)

  5. Mob

    WU x 2 (strict pullups)

    Strength – Push Jerk x 5

    35-40-45-50-55

    WOD – Jump Around

    4 Rounds of:

    AMRAP 2 Mins

    20 Sandbag Squats (20 #)
    20 Kickouts

    30 Secs between each round

    Couldn’t grasp the Kickouts, spent more time on the squats

    Total – 89

    Stayed and practiced skipping singles

  6. Sweet pic Heidi and Corinna. You gals look very intimadating lol. Congrats on all your hard work.

  7. Cute picture ladies!! That a big accomplishment!

    WOD: Jump around
    4 Rounds of:
    AMRAP 2 mins.
    20 sandbag squats (40#)
    20 kickouts

    30 sec rest b/w each round

    Total: 177 reps

    Awesome work 8:30 crew and thanks Marie-Np!

  8. Mobility
    WU x 2 (strict pull-ups)

    WOD:
    4 rounds of
    AMRAP 2 min
    20 sandbag squat jumps
    20 kick outs
    30 sec break

    Rd 1: 37
    Rd 2: 27
    Rd 3: 23
    Rd 4: 23

    Total: 110

    First WOD in 10 days….yep, felt it.

  9. Heather Colleen

    Mobility
    WU x2 (Pushups from toes for the first time in months – felt great! Strict pullups felt good too – I really want to be off bands (or at least on purple) by January.)

    Strength: Push Jerk x5
    45-50-60-65-70 <–Will definitely be going for #80 next time these come up.

    WOD: Jump Around

    Total: 126 Rx (I know almost everyone Rx'd this, but it's SO RARE that I get to write it down!! 🙂 )

    Huge thanks to Kimmy and Julie T. for unknowingly being my pacers! 🙂

    1. Haha I don’t think I have been anyone’s “pacer” before…definitely not for this style of workout!

  10. Mob
    Wu x 2 with strict pull-ups

    Cleans 5’s
    85-95-105-110-115 (seemed easier this morning, maybe form is getting better

  11. Mobility
    WU x 2 (strict pull-ups)
    Strength: Deadlifts x 5
    135-175-205#

    WOD: Jump Around
    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag Squat Jumps
    20 Kick Outs

    30 sec break between rounds

    Total: 158

    800m Run

    Loved this WOD. Thanks for the coaching Marie-Noelle.

  12. Mobility
    WU x 2 (strict pull-ups)
    Strength Push Press x5
    85-100-115-130-145(x3 my back started to pull so I bailed)

    WOD:
    4 rounds of
    AMRAP 2 min
    20 sandbag squat jumps
    20 kick outs
    30 sec break

    Rd 1: 36
    Rd 2: 30
    Rd 3: 32
    Rd 4: 32

    Total: 130
    The kickouts were deceiving…way harder than I ever imagined but kicked my butt like it needed.
    I was a little disappointed I didn’t hear any House of Pain throughout this WOD…

  13. Mobility
    WU X 2 (strict pullups)

    Front Squat X 5

    185-205-225-245-260(3)

    WOD – Jump Around

    Total – 134

  14. Happy 6-month anniversary February prep course graduates! I’ve seen most of you in the last week or so, and you guys are all doing incredible!

    Mobility
    WUx2 (strict pull-ups, 5x green band, remaining black band)

    Strength – Push Jerk x5
    55 – 65 – 75 – 85 – 90

    Big thanks to Pat for the tips on my push jerk, it really helped me hit an “ah-ha” moment today!

    WOD – Jump Around

    Total score: 93

    Those squat jumps were killer!

    1. Thanks for the 6 month reminder John! It was nice to see you last week….you are doing great!

  15. Wux2
    Strength. X3 Overhead Squat
    95-105-115-125-130×1
    WOD amrap 2 min. X4 rounds
    -20 sandbag squat jumps. 40lbs
    -20 jump outs
    Total – 179
    Rob Brydges

  16. Great picture ladies!

    OHS – 5x 65-70-75-80-85 (deload)
    Fun sharing the bar with Leesa & Steph 🙂

    WOD rx’d:
    1. 1+ 1 squat
    2. 1
    3. 1 + 1 squat
    4. 1 + 2 squats

    = 164

    That was awful. 🙂

  17. Qod: I completely agree. I have gone back to strict weighted Pullups in my warm ups and it makes the kipping or butterfly so much easier when it comes to Wod time. Even makes the muscle ups easier.

  18. 6am class
    Mob
    Wux1
    Strength – Shoulder Press

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag Squat Jumps
    20 Kick Outs
    30 sec break between rounds
    99 reps

  19. Mob
    Wux2 blue band
    Clean
    115,125,135,145,150 pr

    Wod
    20 Sandbag squat jumps 40#
    20 kickouts
    67,52,40,44
    Total 203 RX

  20. Mob
    Wux2 (toes to bars & ring dips instead of push ups and sit ups)
    Shoulder press with Jenny B
    45,55,65,70,70 for 5

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag Squat Jumps
    20 Kick Outs

    23-20 @ 40
    20-20 @ 15
    20-15
    20-15

    Thanks Corinna for the weight drop, I was struggling with the squats!

    Mario-No love the class!!!
    Great job 5:45

  21. Mobility
    WU X 1 Strict Pull-ups

    Strength: Push Jerk
    95, 115, 125, 135, 145

    WOD: Rx’d: 190

    Round 4 was the worst 2 mins I’ve ever experienced.

  22. Mob / WU x 2
    Strict pullups were 10 unbroken on 1st set and 6 & 4 the 2nd set… goal is both sets of 10 unbroken then on to weighted pullups. Great idea Kevin.

    Mobility & DU practice.
    Thanks for “the box” experiment Kevin. I will use it again as my strength all this week is simply “DU Practice”

    WOD Rx’d: 62 / 42 / 44 / 40 = 188 reps

    Was really impressed with Kevin’s coaching today and how he found time to help just about everyone with what they were doing. It really accentuates what sets CFM apart from other gyms and other boxes.

    1. Well done Blake. I am confident those DU’s are going to click for you very soon! Keep up the hard work 🙂

  23. Vanessa Champion

    WUx2
    Strength: Shoulder Press
    5×35-40-45-50 2×55

    WOD: jump around
    25# for 2 rounds. 15# for 2 rounds
    Total: 133

    First WOD in 2.5 weeks (besides 2 vaca WOD’s) my quads are feelin it!

  24. Mobility
    WUx2 (with Strict Pull-Ups Blue Band)

    Strength: Push Jerk
    50,55,60,65,70×5

    WOD: “Jump Around”

    4 Rounds:
    2 Min AMRAP

    20 Sandbag Jump Squats @ 40#
    20 Kick Outs

    Total Reps = 139 RX’d

    That was a leg killer very fast… Great Job 5:45 Class!!

  25. WU x 2 (strict pull ups)

    Shoulder Press x 5

    95-105-110-115-120

    Jump Action

    1 Rd + 12 squats
    1 RD + 5 squats
    1 RD + 4 squats
    1 RD

    181 Reps

    Great sharing the bar with you Trent!

  26. Mobility
    WU x 2

    Strength Cleans
    I only went to 55#. I worked on my shrug & speeding up my elbows.

    WOD Jump Around
    Total 92 @ 40#

    My legs were a little wobbly walking out of there today.

  27. WU
    MOB x 2 with strict pullups (not hard for me as I don’t know how to kip)

    Strength-Back Squat
    5×50, 55, 60, 65, 70

    WOD “Jump Around”

    4 Rounds
    AMRAP 2 Min
    20 sandbag squats @ 40lbs
    20 kickouts

    30 sec rest

    R1-20 squats, 11 kickouts
    R2-20 squats, 6 kickouts
    R3-15 squats
    R4-20 squats, 5 kickouts

    97 total reps RX, whoot!

    Killer on the legs after back squats! Thanks for the encouragement Coach Marie-No. Great work 6amers.

  28. Mobility
    WU x 2 ( strict pull ups rd 1- 7 pr of 2 then 3 rd 2 – 5 , 3, 2)

    Strength : 1 clean then 5 reps of front squat
    155-165-185-195-200

    Wod :

    4 rounds of:
    2min amrap
    20 jumping sandbag squats
    20 kick outs
    30 second rest
    45, 32, 32, 32 total 141 miss counted at the gym

    Great class Marie-no thanks for the tips on the front squats.

    1. I am still laughing about you thinking my Thrusters on Sat were 65lbs. You have much faith in me ha ha.
      Nice work tonight.

  29. Mobility
    [email protected] strict pullups back to green band for these
    Strength: Back Squat 5x (60, 65, 70, 75, 80, 85)
    WOD: 4 rounds of : 2 min. AMRAP
    20 jumping sandbag squats at 40 lbs. Rx
    20 kick outs
    30 sec rest
    Total: 162 Thanks Corinna for the coaching and Lacey and Laura for sharing the bar!!

  30. Mob Wu × 2
    Strength front squats 5 reps @ 35 40 45 50 55
    Wod scaled: Sand bag @ 25lbs
    Score 130
    Nice seeing all my buddies. I love you guys. Thanks Corinna for your coaching. You made some good calls for me.

  31. Mob
    WU x 2 (strict pull ups) Kipped a bit and then redid 1 set

    Strength: Clean 5x
    55, 60, 65, 70, 75 lbs. Coulda done 10 more lbs, next time.

    WOD: Jump Around, 4 rounds of:

    AMRAP 2 min:

    20 sandbag jump squats (40 lbs)
    20 kick outs
    30 seconds between rounds

    Score: 154 Rx

    Great class Marie, a lot tougher than I thought it would be…

  32. WOD: Jump around
    4 Rounds of:
    AMRAP 2 mins.
    20 sandbag squats (40#)
    20 kickouts

    30 sec rest b/w each round

    Total: 168 reps

  33. – Mob
    – WU x2
    – Str: Push Jerk x5…
    60-65-70-75-80-85

    WOD: Jump Around… AMRAP 2 min (30 sec rest b/2 each round)
    – 20 sandbag squats (40#)
    – 20 kick outs

    – Round 1: 47
    – Round 2: 35
    – Round 3: 24
    – Round 4: 29

    Total = 135

    Added 400m run to loosen my legs up after that

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