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
Just to let those registered for Oly tonight that there will be a little WOD at the end, so prepare accordingly!!! See ya tonight!
Probably Bernie Burpees…..
Oh I hope so! Film it i so 🙂
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
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
Nice work on your mobility, Francis!! That certainly makes your coaches proud! 🙂
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#)
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#
OHS x3
45-95-135-155-175
Hurt knee, so did Rowling. Scored 26 (same as yesterday)
20 strict HSPU to Abmat
I think I will go rowling tonight!
Keep rowling rowling rowling….
Must be J.K. (Rowling)
They see me rowling, they hatin’.
… I hurt my knee, so today I’m justa WOD’n dirty.
If anyone else did it with you, you’d be….
rowlin’ with your homies.. 😛
http://youtu.be/OBiLneFLnaw?t=40s
Skip to 40 seconds in. 😛
Strength OHS (x3)
65-95-105-115
WOD at 75lbs
15 Snatches + 5OHS (80 reps)
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
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
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!!
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#
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.
Overhead Squat 3-3-3-3
115-135-155(x2)-155-175
WOD @ 75# = 101 reps
Cashout:
2×10 GHD Situps & GHD Extension
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!
You’re awesome Frankie 🙂
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
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…..
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..
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.
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
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
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
GREAT job on the wod, Spencer!! Two brand new movements for you tonight and you did awesome at them – you learn quick! Impressive!
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!
mob
wu
ohs x 3
65-85-95-115
amrap 8 min
3-6-9-12-15,,,,,
snatch
ohs
86
great wod
@95
Awesome!! Well done 🙂
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 🙂
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
Warmup
WOD @ 45lbs
92 reps
Had 55lbs on the bar at first..but chickened out and dropped the weight. Will do it next time.
92 reps?? Sweet baby jesus! That’s amazing!
MORE weight for you next time! (you knew that was coming)
🙂 Lora….you rock!
omg Gillyon! Are you learning your lesson yet?
Hehehe. I know. Today it was not a math calculation..it was my confidence..
I’m pretty sure that’s not different from all the other times.
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!
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
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
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.
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
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
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.
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#