Looking for help

We could use a few volunteers for Saturday’s Grand Re-Opening. If you can lend a hand (even for part of the morning), please shoot me an email. Thank you!

Strength – Overhead Squats 3-3-3-3 reps

AMRAP in 8 min
3-6-9-12…etc…
Power Snatch
Overhead Squat

*Choose your own weight

Those reverse lunges are a pain in the butt!
Those reverse lunges are a pain in the butt!

54 thoughts on “Looking for help”

  1. Just to let those registered for Oly tonight that there will be a little WOD at the end, so prepare accordingly!!! See ya tonight!

  2. Vanessa Champion

    WU+mobility+calf, lats and quad smash

    Strength: OHS 3-3-3-3
    25-30-35-40
    Balance is shaky on these

    WOD: 8 min AMRAP
    3-6-9-12-15…
    Power snatch
    OHS
    30#

    Total reps: 84
    Cash out: 3×15 good mornings

  3. Mobility + WU x 2
    Group WU + Mobility

    Strength – Over head squat
    3×35# – 3×35# – 3×40# – 3×45# – 3×45# (First time I’m ever able to do these with more than a stick due to mobility getting better!!)

    WOD: AMRAP 8 minutes
    3-6-9-12…etc.
    -Power snatch
    -Overhead squat (modified to front squat)

    @65# Total 73 reps

    Cashout
    3 x 12 good mornings with 35# bar

  4. Mobility + WU x 2
    Lacrosse Ball and Foam Roller Stuff
    DU’s weren’t there today. Got 5 in a row maybe.

    OHS x 3
    55 – 75 – 85 – 85
    Wrist still not 100% but feeling better.

    Lonely WOD (modified due to wrist)
    AMRAP in 8 min of:
    3-6-9-12…etc.
    — Power Clean @ 135#
    — Front Squat @ 135#

    Total 52 reps.
    Been awhile since I did an “all barbell” WOD and I certainly felt it. Great workout!

    Cashout: Good Mornings (3 x 12 @ 45#)

  5. Mobility
    WUx2
    Goup Mobility

    Strength: Overhead Squats

    55-60-65-70(PR)

    WOD: AMRAP 8min @40#
    3-6-9-12-15…

    -Power Snatch
    -Overhead Squat

    Total: 90 Reps

    Cashout: 3×12 Good morning @ 35#

  6. Mobility
    Warm up x2
    Group mobility plus group warm up
    Strength: overhead squat: 20, 25, 30, 35, 40
    WOD: amrap in 8 minutes:3, 6, 9, 12, etc…
    Power snatch #30
    Over head squat#3

    Total reps:78

  7. Wux1
    Stretch and roll
    Strength. Ohs x3
    85-100-110-120
    WOD. Amrap. 8 min
    3-6-9-12-15….
    Power snatches. 85lbs
    Overhead squats
    77 reps
    Rob Brydges

  8. Mobility
    WU X 1
    Group Mobility

    OHS X 3

    45-65-75-85-85

    WOD – AMRAP 8 Min

    3-6-9-12-15

    Power Snatches 75#
    OHS

    Total – 60 reps (did the set of 15 snatches but had sloppy form so I did not count them)

    *Focus on proper form over reps for Snatches next time.

    Thanks for the class Kevin!!

  9. mob wux2
    group wu

    strength over head squat
    3-3-3-3-3
    55-60-65-70

    AMRAP in 8 min
    3-6-9-12 etc

    power snatch 65 #

    over head squat

    total -90

    3 set of 12 good morming 35#

  10. Mobility
    Group WU
    Strength ohs from the ground
    45-95-115-125
    Wod @95 #
    3-6-9-12-15 etc..
    Power snatch
    Over head squats

    Score 85reps
    Got to 10 ohs in the rd of 15

    Fun class Amanda.

  11. wux2
    Group WU

    Strength OHS
    65-85-95-115

    Wod @95 #
    3-6-9-12-15 etc..
    Power snatch
    Over head squats

    Score 73 reps

    Thanks for the 500 classes t-shirt Kevin and thank you to all coaches and members for your support over the years!

  12. wux2
    Group WU

    Strength OHS
    65-85-95-115

    Wod @95 #
    3-6-9-12-15 etc..
    Power snatch

    Over head squats

    Score 75 reps

  13. wux2
    Group WU

    Strength OHS
    35-40-45-50-55

    Wod @50#
    3-6-9-12-15 etc..
    Power snatch
    Over head squats

    Score 64 reps

    man my OHS are brutal…..

  14. OHS with M-N from the rack
    3x 45-65-75-85-100

    I tweaked my neck during strength so I dropped my weight to 45# for the wod and just took it easy. I think my score was 52 but also messed up on my counting, I did 3 again for my second set of snatches and then I think I had to do 9’s twice or something..

  15. Mobility
    WU x 2
    Group WU

    Strength: OHS
    35-45-50-55-60

    WOD: AMRAP 8 Min @35#
    3, 6, 9, 12, 15 etc.

    Power Snatch
    OHS

    Total reps: 78

    Cashout: Good Mornings 12 x 3

    Great class Kevin.

  16. Mobility
    WU x 1
    Group mobility

    OHS x 3
    35-55-60 (ran out of time)

    WOD @ 40#
    66 reps

    Cash out: 3 x 12 good mornings

  17. Wu x 1
    15 strict HSPU with an mat
    5 strict HSPU no mat

    OHS 4×3
    65,85,95,105

    Wod: AMRAP in 8 min
    3-6-9-12-15-etc
    Power snatch @ 65
    OHS @ 65

    95 reps

  18. wux2
    Group WU

    Strength OHS
    20-25-30-35-40

    Wod @30 #
    3-6-9-12-15 etc..
    Hang Power snatch

    Over head squats

    Score 80 reps

    1. GREAT job on the wod, Spencer!! Two brand new movements for you tonight and you did awesome at them – you learn quick! Impressive!

    2. Spencer, I was watching you do your PS and OHS while doing my warm-up. Your technique is impressive for someone who just started CF. Keep up the good work!

  19. WOD at CrossFit Kinetics

    Mobility
    WU x 1 (strict pullups 3-3-3-3-3)

    Strength: Power Cleans and Jerks (did all cleans first, then all jerks for each set)
    65 x 5
    85 x 5
    95 x 5
    105 x 3
    115 x 3
    125 x 2
    135 x 1
    145 x 1 (split jerk)
    150 x 1 (split jerk)

    Power cleans felt really good. Worked on getting under bar and fast elbows. Regular jerks felt good to 135# then switched to split jerk.

    WOD @ Rx
    9 min AMRAP
    250m row cash-in, then
    5 power cleans @ 95#
    5 S2OH (did jerks )
    Total = 7 rounds + 7 reps

    Fun WOD!
    Thanks to the CFK crew for the hospitality 🙂

  20. 10 strict pull-ups

    Foam roll quads….still sore from reverse lunges

    OHS x 3

    55-65-75-85-95-100

    WOD: @ 65lbs

    3 Snatches
    3 OHS

    84 reps

    Thanks Marie-Noelle

  21. Warmup

    WOD @ 45lbs
    92 reps
    Had 55lbs on the bar at first..but chickened out and dropped the weight. Will do it next time.

  22. MOB
    WU X 2
    Group Mob

    Strength:
    OHS X 3

    65-85-95-100-105

    WOD – AMRAP 8 Min

    3-6-9-12-15

    Power Snatches 85#
    OHS

    Total – 62

    Great class M-No!

  23. Mob, WUx2
    Group WU

    Strength – OHS 4×3
    35 – 45 – 55 – 65

    WOD – AMRAP 8 Min
    3 – 6 – 9 – 12…
    Power Snatches
    OHS
    @ 40#

    Total – 75

  24. WUx2
    Group WU/Mobility

    Strength : OHS 4×4
    55-65-75-75

    Wod @55#
    3-6-9-12-15 etc..
    Power snatch
    OHS

    Score: 74 reps

  25. Mobility
    WU
    Group WU

    Strength OHS up to 40#

    WOD @ 30#
    Total 62 reps

    OHS were a killer.I had a hard time holding the bar so I ended up doing extra PS since I put the bar down too much.

  26. Mob + Wup x 1.5
    Strength – Overhead squat
    3 X 20, 20, 25, 30, 35,

    WOD: AMRAP in 8 min of
    3 – 6 – 9 – 12 – 15 – etc..
    Power Snatches
    Overhead Squats
    @ 25lbs

    Total Reps = 95

    Note to Self – weight is light for the power snatch, but need to keep arms locked out on the overhead squat and also need to stop squating so low

  27. Did this on change for change Nov. 29

    WU x 1 – 12 reps + group WU

    1+3 Power Snatch + OHS
    55-65-76-85

    AMRAP 8
    3-6-9-12 …
    P. Snatch 65#
    OHS

    Finished all 12 plus 8 reps p. snatch = 68 reps

  28. Did this for Change for Change on Nov 29

    Mobility
    WU x 1 (strict pullups 7 x 3)
    Group barbell WU
    17 birthday burpees for the lovely Julie D

    Strength: OHS (from floor) x 3
    45(10)-65-75-85-95-105-115

    WOD @ 65#
    AMRAP in 8 min
    3-6-9-12-15….
    Power Snatch
    OHS
    Total = 101 reps (got to 11 PS in the round of 18)

    Loved this WOD. Feels like I haven’t done these movements in forever.
    All OHS’s unbroken. Broke PS’s in the rounds of 9-up into 2 sets, stopping to rest on the second set, just before the last one, and then did last PS and right into the OHS’s.

  29. WUx2
    Group WU/Mobility

    Strength : OHS x3
    65-95-105-115

    Wod @75#
    3-6-9-12-15 etc..
    Power snatch
    OHS

    Score: 84 reps

    cashout: 3 sets of good Morning x 12 @ 75#

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