Registration for the Running Clinic is still open.
Registration for the Hopper Event will be coming up next Wednesday!
Push Press x10
4 sets @ 65%
8 rounds
30s Burpees
30s Rest
30s Push Press (75/55#/50%)
30s Rest
Last year’s Hopper video!
[vimeo=https://vimeo.com/101448146]
Mobility X1 warm up X1 (15reps)
Lacrosse ball stretch?
Barbell roll on shoulders
Push press x10
4 sets at 65% (3×45# 1×55#)
WOD
30sec burpees
30sec rest
30sec push press (35#)
30sec rest
Total burpees 58
Total push press 103
Total score 161
Great work out 6’amers, great coaching Patrick!!!
Nice work Tony! That’s a lot of…everything!
Nice meeting you Tony! Nice work!
Mob. and WUx1 (15 reps)
Group WU
Push Press
5 x 35#, 10 x 70#, 70#, 70#, 70#
great sharing the bar with Heidi today!!
WOD: 8 rounds
30 sec. burpees
30 sec. rest
30 sec. push press 55#
30 sec. rest
Score: 197 RX!!!!!! Yay!
800m run with Maria and Vanessa
Thanks Coach Patrick and thanks girls for the run today 🙂
Breakdown: Burpees and Push Press
8, 16
8, 17
9, 17
8, 17
8, 17
8, 15
8, 17
8, 16
Impressive Alaina!
Wow awesome score! I was watching you do your push press..you didn’t stop at all! Great job!
Amazing score!
Wow!
Mobility
WU x 1 (15 reps)
Group Mobility
Strength: Push Press x10
4 sets @ 60# (nice sharing the bar Vanessa and Maria!)
WOD: 8 rounds
30s Burpees
30s Rest
30s Push Press @45#
30s Rest
Reps: 187
Burpees: 12, 12, 11, 10, 10, 10, 10, 10
Push Press: 14, 13, 12, 10, 12, 13, 13, 15
Cashout 400m run with Gilles and Rachel – Thanks!
Great class Patrick. Good job 6am’ers 🙂
Push Press x10
Fun sharing the bar with Vanessa and Kelly!
4 sets @ 65% (70#)
WOD Rx
total: 192 reps
cashout: 800m run..feels great to run again!
Worked out to be 96 burpees and 96 push press total..eerie…lol….Great class Patrick!
Push press x10
4 set at 65%
95-105-110-110-115
WOD
75#
20-12-14-11-11-10-11-14
15-14-12-13-13-14-14-19
217 Rx
How is 20 burpees in 30 seconds even humanly possible!? You’s crazy!
You’re right Kevin, that is a wrong count, I just tried it at home as many as possible all out in 30 sec and could only pull of 17. So there is no way I could of done 20 when I was trying to pace. Im giving myself -10 off my score….One day I’ll do 20!
20!?!?!?!?!
Machine
Nope! , I counted wrong haha it must have been 10.
Push Press x10
120-120-120-120 (last sets felt the best)
WOD Rx’d
Burpees – 12-10-11-9-9-10-9-9 = 79
Push Press – 22-21-21-20-18-18-20-21 = 161
Total – 240
Tough wod!
That’s alotta push presses. Arms & shoulders on fire?
Push Press x10
4 sets @ 70#
WOD Rx – 201 Reps
Thanks for taking the class Ron, I got to work-out with my Love 🙂
THA HOPPA! THA HOPPA!
201 reps…..seriously????? U tha woman Jo!
Mobility
Warm up X1 (15reps)
Group mobility
Push press x10
75-75-75-75
WOD
30sec burpees
30sec rest
30sec push press (55#)
30sec rest
Burpees: 9-9-9-9-9-9-9-9 = 72
Push Press:14-14-14-12-11-12-12-13 = 102
Total: 174 Rx
Push press x10 4 sets @60# with Kelly and Maria.
Kelly… I know it wasn’t an accident 😉 haha
WOD @45# PP
Burpees: 10-10-9-9-8-8-9-10
PP: 12-12-11-10-10-11-12-14
Total: 165
Slowed down too much in the middle sets.. Should have pushed more (see what I did there?)
800m run with Maria and Alaina!
Thanks Patrick!
LOL – you know me well Vanessa 😉 Good job!
WU x 1 (15 reps)
Group MOB
Push Press x10
4 sets @ 45# (thanks for sharing the bar Kristen and Rachel)
8 rounds
30s Burpees
30s Rest
30s Push Press 35#
30s Rest
Reps: 138
Cashout #1 – High Fives all around
Cashout #2 – 3.2 KM run home in the sunshine 🙂
I tooted at you on the way by & wondered if you were running home….but then I thought Bob was probably picking you up. Good for you Jackie! Nice cash out.
12pm Open Gym
Mob + WUx1 + Pec&Tricep Ball
AMRAP 3 mins Wallball = 61 reps (10-10-10-10-10-11)
Every 30 sec/10 rounds
x3 string ring dips
Every 30 sec/10 rounds
x5 Russian KBS @ 60#
Just doing a bit of testing/maintenance.
5pm Class
Mob + WUx1 + Group WU
Push Press x10 ([email protected]%)
135-155-155-155-155#
… did not have a 10RM on file for this, yay data!
WOD Rx = 249 reps
Burpees = 12-11-10-10-10-10-10-10 = 83
Push Press = 22-21-20-20-20-20-20-23 = 166
So that went… well, surprisingly! 🙂 Personally, it was more of a mental battle to go right away on each set. Good job 5pm!!
Push Press x10
4 sets @ 65%
55-55-55-55
WOD 8 rounds @35#
30s burpees
30s rest
30s Push Press
30s rest
Burpees: 9-8-9-8-7-7-7-6
Push Press; 15-15-12-14-12-11-12-13
Total: 165
Cashout: 400m run (15/30) I’m halfway done!! 🙂
Thanks for the pointers Ron! Great work everyone! I can’t believe I’m saying this, but after a year of CrossFit, I actually don’t mind doing Burpees. Some might even say I enjoy them 😛
But not Mountain Climbers. No sir. I’ll never like those little buggers.
Nice burpee numbers! Finally someones shares my enjoyment of burpees! Besides Mario 🙂
A rare breed indeed.
Tara! I was just saying that to my friend this morning….I not longer hate burpees. Not love yet! More like a strong dislike but its getting there 🙂
Hopper registration in just 7 short days!?? EXCITING!!!!
Open Gym!
Tons of mobility on the shoulder (thanks for the tips Blake)
WU X 1 15 reps
Did Monday’s WOD with Blake. Wasn’t going to -but I can’t say no to Blake.
14:24
Was nice to run outside but it was so windy, I wished it would of just blew me away. 😛
Nice to be back after a little break to try and heal this shoulder.
Thanks for joining me! You did great, especially considering you got bullied at the VERY last second!
🙂
Push press x10
4 sets @ 65%
65 WU, 85, 85, 85,
WOD rx
8-8-8-8-8-8-9-11
10-8-9-9-9-8-9-10
Total: 140
Today was my first rx WOD with a prescribed weight!. I think I could have paced a bit better and squeezed a few more reps in early but overall pretty pleased!
Congrats on your first RX WOD Matt. Many more to come, I am sure. You are getting some awesome results.
First RX wod is exciting! Good job!
WUx1 (15 rps)
Push press x10
4 set at 65%
95WU-125-125-125-125×9
WOD Rx
12-12-10-11-9-9-8-8
20-15-13-13-13-12-13-14
Score = 192
PushPress x10
WU @40#
4sets @50#
WOD 8rounds
30s burpees
30s rest
30s pushpress (40#)
30s rest
Total reps- 151
Can you cancel 7 pm for Jenna and I. Sorry not able to make it
Got it
Strength: Push Press x10
4 x 10 reps @ 50#
WOD: 8 rounds
30s Burpees
30s Rest
30s Push Press @45#
30s Rest
Reps: 157
Burpees: 8, 7, 6, 6, 6, 6, 5, 6 = 50
Push Press: 17, 15, 13, 12, 13, 12, 12, 13 = 107
PP at 40#
4 Rounds of Push Press x 10 @ 65% = 65#
These were tough!
WOD:
8 Rounds
30 sec. Burpees/30sec Rest/ 30 Sec. Push Press @ 55#/30 sec rest
Burpees: 10-9-8-8-8-7-7-9 = 66
Push Presses: 14-12-10-10-10-10-9-10 = 85
Total Reps = 151
Those push presses hurt so bad. Never thought I would classify burpees as the “rest” in a WOD.
Oh….and EXCITED for the Hopper this year. Even if you don’t normally like to compete, I urge all of our CFM peeps to register for this event. It’s a fun one 🙂
Agreed!!!
mob wux1 15 rep
group mob wu
push press x 10
4 set 65%
95×10 105×10 115×10 115×10
WOD 8 round
30s burpees
30s rest
30s push press 75#
30s rest
burpees 11-10-10-10-10-10-10-10 =81
push press 20-17-13-13-12-13-12-15 =115
total 196 RX
MOB WUX1 15 REP
group wu
strength push press x 10
4 set @ 65%
35 wu 45-45-45-45
WOD 8 round
30 s burpees
30 s rest
30 s push press 25#
30 s rest
burpees 8-8-7-7-7-6-6-7
push press 12-10-10-10-9-9-8-10
total 134
cash out 400 m run
Open Gym
Shoulder Press
95(5) – 115(5) – 125(3) – 135(2) – 145 (1RM PR!)
OHS x 5
135 – 145 – 155 – 165 (5RM PR!)
4 Rounds
— 200m Run
— 12 C2B Pullups
— 9 Box Jumps (30/24″)
Rest 1 min
TIME: 10:44
Strength: Push Press x10
4 x 10 reps @ 50#
WOD: 8 rounds
30s Burpees
30s Rest
30s Push Press @40#
30s Rest
Reps: 142
Burpees: 7,9,9,9,8,8,9 – 59
Push Press: 12,11,10,9,8,8,8,9- 75
400m run
WU x 1 (15 reps)
Push Press x 10 – 110#
WOD – RX’d = 158 (CF math @ gym had 168)
Mobility & WU 15 reps
Strength
Front squat x 10 @85#
4 sets
WOD
8 Rounds
30 sec Burpees (reverse Burpees)
30 sec rest
30 sec Russian KBS @45#
30 sec rest
Very consistent tonight
8 Burpees & 17 KBS in all 8 rounds
200 reps (originally reported 178 I think, did the math wrong. I think it is right now)
M+WU (15 reps)
Group M+WU
Push press x10
4 sets at 65% 50lb
WOD: 8 rounds
30 sec burpees
30 sec rest
30 sec push press (50%) 40lb
30 sec rest
8,9- 8,10- 9,9- 8,9- 8,8- 8,8-8,8- 8,9= 135 reps
Push press x 10 @ 65% – 4 sets at 85#. Heaaavyyyy.
Wod rx’d
Burpees: 7-7-7-7-7-7-7-8
P.press: 12-13-11-13-13-13-13-13
Total – 158
Push Press – 4 X10 @ 65% = 155#
WOD R’xd:
Burpees = 8-6-5-5-5-5-5-5 (44)
Push Presses = 35-25-25-25-25-25-25-26 = 211
Total = 255 reps
Cashout 400m run trying to get feeling back in my shoulders.
So happy that I am on vacation for Hopper registration day!
Thanks for the class Amanda!!
Mobility
WU x 1 (15 reps)
Group Mobility
Strength: Push Press x10
4 sets @ 95,115,120,125
WOD: 8 rounds
30s Burpees
30s Rest
30s Push Press 75#
30s Rest
Reps: 241 RX’d
Burpees: 10,10,10,9,9,9,9,9
Push Press: 23,22,21,20,20,20,20,20
Push Press x10
4 sets @ 75#
WOD as Rx
Score: 177 reps
Burpees: 10, 11, 10, 10, 10, 9, 9, 10 (79)
P. Press: 12, 13, 12, 12, 11, 11, 12, 15 (98)
cashout: 400m run
ouch! still feeling it from the weekend and this was a rough one but managed to stay mostly consistent…just slower than I wanted to be 🙂
Highlight of tonight was working on the dip! I could feel the improvement – I usually dip too low and forward.
Thanks Amanda!
Open Gym:
50 Lateral Jumps
45 AbMat Situps
40 Pullups (scaled to ring rows)
35 Over the Box Jumps (20″)
30 Kickouts
25 Jumping Pullups
20 Burpee Box Jumps (20″)
15 V-snaps
10 Burpee Pullups (scaled to jumping pullups)
Time: 16:??
Thanks for the extra push Amanda! 🙂
Mobility
WU x 1 (12 reps)
Group Mobility
Strength: Push Press x10
4 sets @ 45#
WOD: 8 rounds
30s Burpees
30s Rest
30s Push Press @45#
30s Rest
Reps: 187
Burpees: 8, 8, 7, 6, 5, 5, 4, 6
Push Press: 16, 10, 11, 7, 8, 6, 8, 8