Mario’s creation

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Strength – Floor Press or Front Squat – 3RM

21-15-9 reps
Floor Press (115/85#)
Air Squats

Rest 30 sec

21-15-9 reps
Front Squats (115/85#)
Pushups

It's not a jumping or situp picture, so it's ok, right Christine?
It’s not a jumping or situp picture, so it’s ok, right Christine?

116 thoughts on “Mario’s creation”

  1. Valerie Arseneau

    Mob + WU x1.5 (ran out of time)

    Group mob + WU

    Strength – Floor Press or Front Squat – 3RM
    55-60-65-70-80

    21-15-9 reps
    Floor Press @60#
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats @60#
    Pushups

    Time : 11:09.

    Glad I decided to go down to 60#. Originally was thinking of doing 65. Dont think I would of finished with that weight. That was a good one. Push ups were a bottle neck at the end. Good class Kev! Good WOD Mario 🙂

  2. Shane Hayes

    Great picture Christine!
    Mobility
    Wu x 1.5
    Group mobility and Wu
    Strength floor press 3rm
    135/225/245/255/265 x 3
    At 245 they felt really tough, then took my time and made sure core was tight and 255/265 felt easier. Funny how the things the coaches tell u over and over actually work.. Lol
    Wod: Mario’s creation
    21-15-9
    Floor press @ 135
    Ait squats
    Rest 30 sec
    21-15-9
    Front squats @ 135
    Pushups
    7:49 rx+
    Went at 135 as that is closer to 50% of my lifts. Did all first Wod unbroken, finished at 2:25. Second Wod did first set of squats unbroken, then everything else kind of sucked
    Cashout 1min max burpees (25) had to snake all of them up arms didn’t want to do anymore pushups.
    Great class Kevin, great work 6 amer’s!

  3. Ginette

    Mobility
    Warm up
    Strength: floor press: 33, 40, 45, 50, 55, 60 (×5), 65 (×1)

    21-15-9
    Floor press @40
    Air squats
    Rest 30 seconds
    21-15-9
    Front squats @40 pushups (knee)

    Time: 10:21

    This was a shoulder burner! Great class Kevin!

  4. Jo

    Floor Press x3
    35 55 65 75

    WOD @ 45#

    9:47

    My shoulder and Floor Presses don’t get along so it wasn’t super heavy.
    #$?&@ing pushups….

    Well done Mario 🙂

  5. Chantal L.

    WU x 2

    Floor presses x 3
    55-75-85-65-45

    WOD @ 45# and pushup from knees. Went light because of my lovely right shoulder also does not agree with floor presses. Because it got tired with the presses, I dropped on my knees for pushups.

    8:13

    That was a good one Mario! Shoulders and legs will be sore!

      1. Chantal L.

        And All I could think about was: That bugger is doing RX + and he is passing ME while I’m scaling way back because of my shoulder!! That was Fast Shane! Good work!

  6. Trent

    WU x 1.5

    Front Squats 3RM
    135-155-165-175-185

    12 min cap

    WOD @ 115 then dropped to 95 after 5 reps of front squat

    Hit time cap.

    This workout was great, I still feel wiped out.

    Thanks for the Shoes Kevin!

  7. Vanessa Champion

    Strength floor press
    3RM. 55-60-65-70
    Would have much rather done front squats but really needed to work on presses

    Mario’s Creation
    21-15-9
    Floor press 45#
    Squat
    30 sec rest
    21-15-9
    Front squat
    Push ups (knees)

    9:20

    Wanted to do push-ups from toes.. But my arms wouldn’t let me.

    Max burpees in 1 min=13

    Definite gaser today. Gross

  8. Kevin

    Front Squat x3
    95-135-185-205-225-245 (PR for rep)

    WOD @ 95#
    7:52

    Had to break up the floor press in all rounds. My man boobs need work!!

    Cashout – 19 burpees in 1 min

  9. Leslie

    Floor Press
    3RM: 35×5, 55, 70, 80, 85, 90

    Mario’s Creation – Great one BTW!
    WOD @ 55#
    Tried from toes for Push ups – Couldn’t even hold myself up. lol!
    10:05

    Showed up for the 6am and was signed up for the 545pm….at least there weren’t any burpees for that mistake! (except for the ones at the end of the wod) I think Kevin just threw them in cause he knows how much I like them:-)

  10. Brigitte

    MOB
    WU x 2

    Group mob + wu

    Strength : 3RM Floor Press
    40# – 50# – 55# – 60#(PR) – 65#(PR)

    WOD : Mario’s Creation (Time Cap 12 min)
    21 – 15 – 9
    – Floor press @ 35#
    – Squats
    (3:31)
    — Rest 30 sec —
    21 – 15 – 9
    – Front Squat @ 35#
    – Pushups (knees)

    Time : 10:41

    ** Cashout : 5 Burpees in 1min. (I was pooped!) **

  12. Sebastian

    Strength
    Floor Press (x3)
    95-135-155-185PR-205F

    Great sharing the bar with you Josh and JB!

    WOD @95#
    7.35

    Cash Out
    AMRAP 1min Burpees
    ->16

  13. Shawn Johnson

    MOB
    WU x 2

    Group mob + wu

    Strength : 3RM Front Squat
    110-125-140-155-170 PR

    WOD : Mario’s Creation (Time Cap 12 min)
    21 – 15 – 9
    – Floor press @ 95#
    – Squats
    (2:06)
    — Rest 30 sec —
    21 – 15 – 9
    – Front Squat @ 95#
    – Pushups
    Time : 9:36

    Cashout : 17 Burpees in 1min.

  14. Sheldon W

    MOB WUx1
    Group Mob

    Floor Press x 3
    135, 155, 185, 205, 225 x 2

    WOD @95 lbs
    21-15-9
    Floor Press/Air Squat

    Rest 30 seconds

    21-15-9
    Front Squat/Push Ups

    Time 7:43

    Second half was definately harder than the first. Fun WOD though.

  15. Blake

    Mob / WU x 1
    Burgener WU x 2

    Front Squat x 3
    135 – 185 – 205 – 135 (for proper depth and form)

    WOD @ 85#
    Time: 9:20

    Probably could have done both the floor press and front squat at 115#…it was the pushups that killed me.

    Nice workout Mr. Mario.
    Great to see a big nooner crew!

      1. Blake

        Nope, I switched to a 35# bar before I started, though I think I could have handled more… Either way the pushups were my demise.

  16. Dave H

    Strength – Front Squat – 3RM
    135-185-205-220 PR (had more in tank but happy I saved it for the WOD)

    21-15-9 reps
    Floor Press @115
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats @ 115
    Pushups

    Time : 8:19 RX

    Great WOD Mario – harder then I thought it would be!

  18. Jackie

    Mob
    Wux1

    Strength- Floor press
    35×5
    55×3
    65×3
    70×3 –

    WOD
    Mario’s creation
    21-15-9 reps (2:25)
    Floor Press @40
    Air Squats

    Rest 30 sec

    21-15-9 reps (5mins ish)
    Front Squats @40
    Pushups
    *OMG the last 15-9 push-ups were the Ugliest push-ups I have ever done!
    Total Time : 8:10

    Cash out max burpees in 1mins
    25!
    Great job 415

  19. Lance

    mobility
    Wux1

    Group WU + Mobility

    Front Squats

    135×5-185×3-205×3-225×3-235×3

    WOD

    Time 8:11 RX

    Need to work on pushups badly other then that everything else was unbroken.

  20. Steph L

    Mobility
    WUx1

    Strength: Floor Press 3RM
    55-60-65-75(PR for Reps) 80Fail

    WOD: Mario’s Creation

    21-15-9
    Floor Press @55#
    Squats

    30sec Rest

    21-15-9
    Front Squats @55#
    Pushups

    Time: 9:35

    Cashout: Max Burpees in 1min = 20

    Great class Chantal!

  21. Gilles

    mob wux1
    group mob +wu
    strength floor press 3 RM
    95-115-135-145-155

    Mario Creation
    21-15-9
    floor press 115#
    squat

    rest 30 sec

    21-15-9

    front squat
    push up

    time 8;40 RX

    Max Burpees in 1 min =18

  22. Maddy

    Mob
    WUx1
    Group mob / WU

    Strength – 3 RM floor press
    35 – 55 – 75 – 95 – 105 (First time trying these, didn’t know how much weight to use… should be able to go higher next time, around my bench press weights 125#ish)

    WOD : Mario’s (kick ass) Creation

    21-15-9
    Floor press @ 55#
    Air squats

    30 sec rest

    21-15-9
    Front squats @ 55# (15 reps at this weight then back to air squats because of my knee)
    Push ups (knees)

    Time : 9:22

    1 min AMRAP burpees : 10… by that point I was just happy that I was able to get myself off the floor 🙂

  23. Jeff L

    Mobility
    WU X 2
    Group WU/Mobility

    Front Squats X 3

    135-185-225-245-275(2)

    WOD – Marios Creation @ 95#

    Time – 10:44

    Cashout – Max Burpees 1 Minute = 10

  24. Kimmy

    WU
    Group WU

    Strength Front Squats x3
    120-135-155-175-195-215 (20# PR)

    WOD Mario’s Creation
    21-15-9
    Floor Press 75#
    Air Squat
    30 sec rest
    21-15-9
    Front Squat 75#
    Push-ups (knees)
    Time: 9:38

    Good one! I was going to stop at the grocery store but my legs were too shaky!

    2. Maddy

      Great job! I didn’t stop at the grocery store on my way home either… but I have in the past after a ‘leg’ WOD and i’m sure that it wasn’t very classy 😉

  26. Ryan F.

    Great WOD Mario, loved it! … Sort of! 😉

    – mob
    – WUx1
    – group mob + wu

    Str: 3rm floor press
    65-75-85-95-105-115-125 …Ran out of time, but I think 130-135 were within reach

    WOD: Mario’s creation…
    21-15-9
    – Floor press 70#
    – air squats
    –> part one done in 3:08
    30s rest
    21-15-9
    – front squat
    – pushups
    10:58 … Part 1 unbroken, part 2… Squats broken a bit, pushups very broken. Pushups always slow me down, need to do more of them I guess 😉

    Cash out: 15 burpees in 1m

  27. Mario

    Mob + WUx1

    GHD Situps 4×12
    GHD Hip Ext 4×12

    WUx1 + Group WU

    Front Squat 3-3-3-3-3
    185-195-215-235-255(PR)

    WOD Rx = 10:19 (PR)

    Cashout: AMRAP 1 min Burpees = 20

    A bit tougher than I remember when I tested it, but managed a PR on the WOD. Thanks everyone for the feedback, I like making up elegant yet effective workouts. 🙂

    1. Amanda

      LOL @ elegant. I’m sure a lot of people were very elegant whilst doing this one today. Nice creation, Mario!

  28. Craig H

    WU
    Group WU

    Strength Floor press x3
    135-155-175-185-195(1)
    First time trying these felt weird doing partial range and not going full depth.

    WOD Mario’s Creation
    21-15-9
    Floor Press 95#
    Air Squat
    30 sec rest
    21-15-9
    Front Squat 95#
    Push-ups (knees)
    Time: 7:18

    Amrap burpees 18 in 1 min

  29. Heidi

    Floor Presses x 3
    55-65-75-85-90-95(x2…failed the 3rd)

    21-15-9
    Floor Presses 65#
    Air Squats
    30 second rest
    Front Squats 65#
    Push Ups

    Time 10:34

    All sets of floor presses were broken. I was originally going to do this with75#, but thought better of it & dropped back to 65#. Turned out to be a good call.

    Front Squats were all unbroken.
    Push ups were very very broken.

    Cash out: 1 min. max burpees = 18

    Really liked this WOD. Pecs are already hurtin’. Tomorrow should be fun.

  30. BJ

    At home WOD

    21-15-9 reps
    Floor Press @50#
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats
    Pushups (knees)

    Time : 11:32

  31. Spencer

    WU
    Group WU

    Strength Front Squats x3
    95-135-165-185-205 20# pound PR from 3RM. Could’ve kept going! 205 was originally my 1RM

    WOD Mario’s Creation
    21-15-9
    Floor Press 65#
    Air Squat
    30 sec rest
    21-15-9
    Front Squat 65#
    Push-ups
    Time: 7:47

    Burpees:20

    Great sharing the bar with ya Lora and Tom! 🙂

    1. Lora

      Spencer, you are crazy strong, and your form on front squats is awesome! Congrats on your PR (I knew there was no way you were stopping with less on the bar than me….LOL).

      Great time on the WOD, too…..more weight for you next time, young man.

  32. Frank

    wux1
    Group mob

    Strength – Floor Press or Front Squat – 3RM
    135-185-205-225-235

    21-15-9 reps
    Floor Press @115#
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats @115#
    Pushups

    Time : 11:13
    Great WOD Mario! First half of WOD went well and finished it at 2:34. The 2nd half was brutal. front squats and pushup were broken.

    Cash out: 1 min. max burpees = 13
    my arms/chest/legs were jello after this WOD.. kinda hard to do burpees 🙂

  33. Spencer

    wux1
    Group mob

    Strength – Floor Press or Front Squat – 3RM (floor press)
    135-185-205-215(2)-210

    21-15-9 reps
    Floor Press @115#
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats @115#
    Pushups

    Time : 7:00

    Burpees: 24 I call bs on Jackie’s 25 lol 🙂

    Nice masterpiece Mario

    1. Jackie

      Don’t be jealous Spencer…. It’s not very becoming of you! It’s ok to be beat by a girl 🙂

      2. Jackie

        Chris…. You may wanna change the name…. You are giving spencer a lot credit for 210 on a floor press

  37. Kevin

    Congrats to the Prep Course peeps! They tackled the Deck of Death tonight and are posting their scores!!

  38. Coralli King

    WU X 1

    Shouler press 35# x 5
    Push Jerk 35# x 5
    Push press 35# x 5

    WOD – Deck of death (15minutes)

    149 reps + 400 Meter row

  39. Marcel

    WU x 1

    Quad & Peck Smashing

    Strength

    Floor Press (x3)

    95-115-135-155-165

    WOD @ 85#

    Time: 9:36 (Finished first part of WOD @ 3:06)

    Cash Out
    AMRAP 1min Burpees

    ->17

    Great WOD Mario, but I’m sure my shoulders won’t like you tomorrow….

  40. Jen C

    Mob + Wup x 1 (strict)
    Group Mob
    Strength – Floor Press for 3 Rep Max
    40, 50, 55, 60, 65, 70, 75, 80 x 2

    WOD: Mario’s Creation (great Wod Mario!)
    21-15-9
    Floor Press at 45lbs
    Air Squats

    Rest for 30 secs

    21-15-9
    Front Squat at 45lbs
    Pushups

    I saw a lot of the earlier crews posts so I tried to pace on the first half and timed that at 4:10, but the minute I started to do the pushups my triceps started complaining. Total time was 10:55. Second half was pretty broken up – tried for groups of 10, then 5, then 3s.

  45. Lora

    Mobility
    Strict pullups: 5-5-5
    Group mob and WU

    Strength: 3RM Front Squat
    45(10)-95-135-165-195-205#
    Great sharing a bar with you Spence and Tom (I’m envious of your form – both of you!)

    WOD “Mario’s Creation” @ Rx
    21-15-9
    Floor press @ 85#
    Air squats
    Rest 30 sec., then
    21-15-9
    Front squat @85#
    Push ups
    Time = 10:31

    Holy hell, the push-ups were brutal after all those floor presses! Fun WOD, Mario!

    Cashout: Max burpees in 1 min = 20

    (almost smashed my face into the floor on my first burpee…LOL…guess my arms were tired)

    1. Kimmy

      1 burpee in my arms (whole body really) were toast. All I could think was how the hell did Lora manage 20?! Superhuman feat of strength…

  46. Jennifer Mattinson

    “Deck of death” workout in Prep Class.. 168 reps 28 squats in a row :)… Great work everyone!!

  47. CAM

    Mobility
    Group mob and WU

    Strength: 3RM Floor Press
    135-185-225-255-275

    WOD: Rx
    time: 8:15

    22 burpees in 1min.

  48. Tom L

    Mob + WU x1 Worked on ring dips, negatives

    Strength – Front Squat – 3RM Thanks for sharing Lora/Spencer
    45# WU
    85-115-125-135-145 (35 # pr)

    21-15-9 reps
    Floor Press @65#
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats @65#
    Pushups

    Time : 11:59

    Well thought out WOD Mario.

    Thanks for pushing me at the end of those PUs Craig. Wouldn’t have squeaked under the time cap without it!

  50. Tara

    Strength – Floor Press or Front Squat – 3RM
    35-55-65-75-80-85

    21-15-9 reps
    Floor Press 45lbs
    Air Squats

    Rest 30 sec

    21-15-9 reps
    Front Squats 45lbs
    Pushups

    Time: 10:26

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