ALL CLASSES ARE CANCELED FOR TODAY. STAY SAFE EVERYONE!
HOME WOD: Complete 4 rounds: 25 Burpees then rest 1 minutes
With the narrow roads due to the snow, we almost had an accident yesterday. We cannot park on both side of Loftus or Baig. Please see the picture below which shows the acceptable street parking during for the 7am until 5:30pm. After 5:30pm, feel free to park in the main lot or across the street at the government building. If you have any questions, please let me know. I want your safety to be a top priority.
Strength – Power Cleans – 3RM
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Compare to Aug.29/12
Strength – Power Cleans – 3RM
65-75-85-95-105
Max rounds in 3 minutes of:
Power cleans, 3 reps @ 85#
6 Push-ups
9 Squats
total 389 reps
PR of 65 reps and 10# more. Shane I had my eyes on you lol chased you every round 🙂
wow big PR!
Good Job on our PR!!
Well done Maria!!!!
Nice work Maria I was watching u out of the corner of my eye also and u didn’t seem to be slowing down any.
Oly class listen up!!! We’ve got lots to do tonight and I’m coaching at 6:45 so when you arrive get your warmup in so were ready to boogie right at 7:45. In your warmup do what mobility work is needed to be “snatch ready” (that sounds wrong… I’m sorry) – hip / lat / shoulder stuff. Also once mobility is done please do the burgener warmup 3x (stick, 15# bar, 35 or 45 #) after you muscle snatch please do a series of ohs before proceeding to the drops/lands. At 7:45 come on over to the dark side and load 50% of you best snatch weight and get ready for a snatch-filled evening!
I just re-read that last sentence… I apologize… But you know what I mean!!!
Today would be a good day to wear my new shirt.
“Snatch filled evening” sounds like a good time.
LOL!
Mobility
WU x 1
Group WU
Strength: Power Clean 3 RM
55-65-70-75-85-90
WOD: The Chef (Max rounds in 3 mins of)
3 Power Cleans @ 60#
6 Pushups
9 Squats
Rest 1 Minute, Repeat 5 times
Round 1 – 4 rounds
Round 2 – 4 rounds
Round 3 – 3 rounds +8
Round 4 – 3 rounds +9
Round 5 – 4 rounds
Total: 341
Hollow Hold 1 Min unbroken
Great class Patrick. Good job everyone!
The snow needs to screw off – I don’t want to miss this WOD!!
Change for Change?? 🙂
I don’t do change for change. I donate five bucks sometimes if we’re raising money for something even if I don’t change it but I think it’s my OCD that makes me do the posted WOD. Although, I would do it for this one. But I’m not sure I can be there that day!
during a Open Gym then?
I just ate 6 chocolates in protest of the storm.
and yes…I’ll have to do it for Change for Change.
Tell me what class and i’ll be there 🙂
oh awesome! I was wondering if I’d be able to get someone to do it with me!
My first time visiting another gym:
Real Fitness crossfit in Naples FL
Warm-Up:
Tabata handstand holds
Strength
Push Press
10×1 @ 155
WOD
3 Rounds For Time
30 Wall Balls (18lbs)
10 Power Snatch (95lbs)
400m Run
17:17
Had a good time. Nice gym, trainers seemed knowledgable. I’m looking forward to getting back to my home gym and get back into a healthy routine. Vacation eating is not good for workouts!
Nice time on your wod Shawn! Looks like it was a good one.
Mobility
Warm up x1
Group warm up and mobility
Strength: power clean 3RM
35, 40, 45, 50, 55
WOD : The Chief
-3 power clean #55
-6 push ups (knee)
-9 squats
Amrap in 3 minutes, rest 1 minute (×5)
Total: 295
Cashout: hollow hold for 1 minute (unbroken)
Great class Patrick!!!!
WU of 33 birthday burpees
Strength – Power Cleans – 3RM
95-115-135-145
Max rounds in 3 minutes of:
Power cleans, 3 reps @ 95#
6 Push-ups(scaled to knees)
9 Squats
total 302
Glad I made it in, even though I came realllly close to meeting pukie today…
I thought of cleaning the snow off of Darryl’s car since it was his birthday but my arms were too tired from all the burpees….
Oh, and I am not counting the cash out since the total hollow hold I held might have been 17 seconds. The rest was just lying on the floor trying to breathe
power cleans 3 rm to 95# (ran out of time to try 100#)
wod with 85#
361 reps
hollow hold: one painfull minute!
100 reps less than last time, but 35# more
Family snow day WOD
4 rds of 25 burpees with 1 min rest between each round
Jackie : 11.96 seconds
Aidan : 8 mins flat
Ali : 10.15 seconds
Oh my…. did this WOD June 7th and these were my times
1:16
3:39
6:03
8:46!!!
Let’s say the atmosphere is needed to do a WOD like this .. no motivation! And I like burpees
Great Job Jackie, Aidan and Ali!!!
mob wux1
group wu
strength
power clean 3rm
95-115-125-
practice form with 95#
wod the Chief
@ 115 #
score 367 no pr 8 less than last time
1 min hallow hold
Mobility
Wu x 1
Group mobility and barbell Wu
Strength push press 3rm
135/ 185 / 205 / 225/ 245 x 2 lost my grip and failed 3rd clean
Wod: The Chief
Amrap 3 min rest 1 min 5 cycles
3 Power clean @ 135
6 push ups
9 squats
Rx 445
Miscounted at the gym had wrote 442
Break down was 5 rds 6 Pushups, 5 rds, 4 rds 1 squat, 4 rds 3 squats, 5 rds
Awesome Wod.
Great class Patrick, great work 6 amer’s!!
snow day WOD
4 rds of 25 burpees with 1 min rest between each round
Time 13:01
Wod: The Chief
Amrap 3 min rest 1 min 5 cycles
3 Power clean @ 85
6 push ups
9 squats
Total Reps = 324
Snow day wod
25-20-15-10-5
push ups
sit ups
Time : 6.36