Last week of April

15-12-9 reps of:
Overhead Squats (95/65#)
Burpees
Power Cleans (95/65#)

Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

Yay burpees!

48 thoughts on “Last week of April”

  1. Heather don’t worry about getting me in for a class tonight, I’m going to take a rest day. Thanks.

  2. Push Jerk 3-3-3-3-3
    95-115-125-135-140

    15-12-9 reps of:
    Overhead Squats (95/65#)
    Burpees
    Power Cleans (95/65#)

    15:52 (and I signed the Pukie wall)

    1. So really Pat….was it worth it to pass me on the run, just to hurl later? I tried to stay ahead, but it just wasn’t to be. Nice work!

  3. Push Jerk – 1RM
    95-125-155(f)-155-140

    WOD:
    15-12-9 reps of:
    Overhead Squats (95#)
    Burpees
    Power Cleans (95#)

    Time = 19:24

    Proud of this WOD! ๐Ÿ™‚ My previous 1 rep OHS max was 100# and I did this Rx’d with the first 15 reps unbroken. Since OHS has always been a weakness for me this feels pretty good. Looking forward to tomorrow to find my new OHS max during strength.

    Great work everyone! Heidi, you’re a machine!

    1. Very impressive doing this RX’d at just 5 # lighter than your max. We’ll expect a big number tomorrow on the OHS.

  4. Welcome back Pat and congrats on joining the Pukie wall. Kevin will be proud.
    Awesome job am crew.

  5. ok, this isn’t a CF workout – but i’m posting anyway for a few reasons 1) i’m still very happy with it after a few days, and 2) it just goes to show how effective CF is ESPECIALLY as this is only my 4th ride of the season,

    friday – road ride towards coles island via berry mills, homestead and the 880 through havelock to berwick (where my hubby picked me up) i was to ride until he backtracked in the van and found me on the road. was hoping for about 75kms in 3 hours or less. BUT there was a WONDERFUL tailwind in my favor friday! i covered 84kms in 2 hours 43 min!!! that’s an average of 30.9km/h! all be it the tailwind helped my pace, but i’m still pretty chuffed at the numbers! and there was 590m of climbing in there, and i was chased by 2 separate dogs and 2 miniature horses (yup, mini horses, that’s a first!)

    I love CF!

  6. Warm Up x 3

    Strength: Overhead Squats x 3 (What a great warm up for the WOD)
    45-55-60-65-70

    WOD: 15-12-9
    Overhead Squats (#65)
    Burpees
    Power Cleans (#65)
    800 M run
    Time: 16:01

    Happy with today’s result. Doing this as RX’d was above my 70% max weight for both lifts. The run at the end was a real BLEEP. (That’s for you Jane!)

  7. CFWU x 3

    Strength – Front Squat
    5-5-5-5-5
    125-135-145-155-165

    WOD – 15-12-9 reps of
    Overhead Squats 70#
    Burpees
    Power Cleans 95#
    Finish with a 800m run

    Time: 15:05

  8. Warm up x 2
    Back squat 3RM: 95-135-155-155-155(90%)

    wod: 15-12-9 reps of
    OHS #65
    Burpees
    Power Clean #65
    Following by 800m run
    Time :12:45 min

    Interesting wod! I wasn’t expecting that much cardio!!
    Good job everyone!!

  9. WU x 3

    Cleans 1-1-1-1-1 / 45-55-65-85-95(F)-90(F)-90(PR!) ๐Ÿ™‚

    WOD: 15-12-9
    OHS (65#)
    Burpees
    Power Cleans (65#)
    + 800 m run

    19:07 ๐Ÿ˜€ Oh Mama!
    Heidi, you were right; that run was a *Bleep*! Hee hee hee…

    Fantastic work everyone. That was tough!

  10. WU x 3
    Strength = OHSx3 (LUCKY ME!!!!)
    3-3-3-3-3
    65-75-85-95-105 (PR for Reps)

    WOD – I named this one “Gottya Sucka!”
    15-12-9 reps of
    Overhead Squats 85#
    Burpees
    Power Cleans 85#
    Finish with a 800m run

    Time: 13:28

    I finished strong and did the last sets of OHS and PCs unbroken. I think I’m just about ready to do this one as perscribed. 85 was hard, but I could have done 95… and maybe joined Pat on the pukie wall.

    This one was hard. At the end of it I felt like I’d just been rolled for my lunch money by the schoolyard bully who walked away from my broken body yelling “GOT YA SUCKA!!!” (Yes the role of “schoolyard bully” for this daydream was graciously played by Mr. T)
    Great work 6:30 crew!

  11. This one was hard. At the end of it I felt like Iโ€™d just been rolled for my lunch money by the schoolyard bully who walked away from my broken body yelling โ€œGOT YA SUCKA!!!โ€ (Yes the role of โ€œschoolyard bullyโ€ for this daydream was graciously played by Mr. T)
    Great work 6:30 crew!

    LOL!!

  12. Did the WOD in between the 5:30 and the 6:30 class!

    What a great way to start the week with a breather like that!

    WOD w/ 95# –> 11:30

    Shoulder was clicking while doing the cleans….very annoying!

  13. Warm Up x3

    Back Squat x1
    85-105-120-130-140(PR)

    WOD: 15-12-9 of
    OHS (45#)
    Burpees
    Power Cleans (45#)
    Finish with 800m run

    Time: 13:12

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