Mixed Bag

No Bread Challenge presentation (a couple changes…please look through)

Row 2 min for calories,
followed by AMRAP for 5 min of:
10 Push Jerks (135/95#)
10 Hand-release Pushups
Then you have 3 minutes to find a max clean

Score is calories + reps + weight

Below are the two rack positions. The top is the rack for the front squat/clean. The bottom is the rack for the press/push press/push jerk.

Courtesy of Crossfit.com

66 thoughts on “Mixed Bag”

  1. Awesome turnout last night for the No Bread Challenge! It’s great to see so many people taking interest in their nutrition and wanting to make positive changes in their lives.

    If you missed the meeting but would still like to join, just shoot me an email and I’ll send you the presentation from last night.

      1. I am glad you added my friend Red wine to the “grey areas” 😀

        I forgot to ask yesterday, but what about logging in the WOD’s in the book?

  2. WOD:
    Row: 29 calories
    AMRAP 5 mins: 51 reps (55#, plank pushups)
    Max clean in 3 mins: 115#

    Total: 195

    My favorite workouts are ones with lots of variety, so I really enjoyed this one!
    That AMRAP 5 minutes went by way too fast though!

  3. mobility
    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    samson stretch

    WOD : Mixed Bag
    1 – Row 2 min (26 calories)
    2 – AMRAP in 5 min
    10 Push Jerk (55#)
    10 H R Push ups – (2 rounds & 6 push ups = 56 reps)
    3 – In 3 min find max Clean (75#)

    score – total calories,reps,weight = 157

    cash out – 110 sec plank

  4. WOD:
    Row: 25 calories
    AMRAP 5 mins: 60 reps (55#, plank pushups)
    Max clean in 3 mins: 75#

    Total: 160

    I liked this one.

  5. Curious about the swimming WOD. I used to be a good swimmer, but it’s been MANY years since I’ve done laps in a pool (or, swam much at all for that matter) So… just wondering if this WOD would be suitable for a ‘rusty’ swimmer? (I’m interested, but hesitant)

    1. I can barely make it 1 length of the pool and I’m going. You’ll be fine! I’ll probably be using flutter board or pool noodle to help me stay afloat, you could do the same if you need.

    2. Just like the daily wods, this one can be scaled too. As Jo mentioned, flutterboards are available. So, swimming the width of the pool instead of the length is another scale (in case you need to touch bottom).

      I think there’s only room for 10 more people! Your $5 reserves your spot.

  6. mobility
    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    samson stretch

    WOD : Mixed Bag
    1 – Row 2 min (36 calories)
    2 – AMRAP in 5 min
    10 Push Jerk (95#)
    10 H R Push ups – (3 rounds & 4 push jerk = 64 reps)
    3 – In 3 min find max Clean (145#)

    score – total calories,reps,weight = 245

    cash out – 90 sec plank

  7. I really liked the variety in today’s WOD:

    Mixed Bag:
    1 – Row 2 min : 34 Cal
    2 – AMRAP in 5 min
    ~ 10 Push Jerk (75#) : 3 rounds
    ~ 10 HR Push-ups : 2 rounds
    3 – Max. Clean in 3 min : 125# (after a math correction).

    TOTAL: 189

    I learned two things today:
    I have met more nice people at CrossFit in two weeks than I ever even talked to at the gym in 3 years …and when doing a 2 min plank “no one likes a keener”.

    ~progress~

  8. Fun WOD!

    Mixed Bag
    Row 2 min – 50 Cal
    AMRAP in 5 mins of
    10 Push Jerks 95#
    10 Hand Release Pushups
    3 Rounds and 1 Push Jerk
    Max Clean 165#

    Total: 276

    The clean was harder than I expected, tried to match my PR, but it wasn’t going to happen.

    90 sec plank with two drops

  9. “Mixed Bag” (Rx’d @ 135#)…
    Row —> 40
    AMRAP —> 2 Rounds + 1 PJ = 41
    Max Clean —> 165

    Total = 246

    The clean was 30# less than PR. Very tough when fatigued and rushed.

  10. mobility
    Special warm up

    Mixed Bags
    Row 2 mins 33
    AMRAMp in 5 min
    10 push jerks
    10 HR push ups #55 2 rounds + 10 PJ
    Max clean in 3 min = #100 PR of #10

    Total Score 183

    HR push ups where the most difficult. Clean felt great 🙂 Great Job 4:15

  11. Hi gang, just a quick note to say hi:)
    Our little Leela arrived Friday the 14th of Oct at exactly 10am, by c-section. Her weight was 7.8lb and mesured 50cm. She’s very healthy, and already strong (nurses were doing different tests on her and they said that!). We got home late Monday and I’m doing well also. I am not allowed to drive for two weeks and not allowed to lift more than her for 6weeks because of the c-section, so I guess it’ll be a while til I see you all.
    Keep up the good work and can’t wait to get back to it;)
    Sonia

    1. Thanks for the update Sonia! Happy to hear you and Leela are doing well :-). Take it slow with your recovery (I’ve been there with a C-section)….let Andrew (and family/friends) do the work around the house. We miss you at the gym. Come in for a visit some time.

    2. Sonia 🙂 Thank you so much for the update! I’m happy to see that you and Leela are doing well. Take the next few weeks to just focus on your little family and we will look forward to having you back when you are ready. Sending you a big hug! Don’t forget that we are never more than an email or phone call away if you need anything 🙂

  12. Paleo Brownies

    •16 oz of walnuts
    •1 egg
    •1 cup honey
    •1/2 cup baking cocoa
    •1 tbs pure vanilla extract
    •1/2 tsp coarse sea salt
    •1 tsp baking soda
    •2 oz unsweetened dark chocolate chopped
    1 – 2 tbs coconut oil

    Directions

    1.Preheat oven to 325. Grease a 8 x 8 baking dish with coconut oil.
    2.Pulse walnuts in food processor until smooth and creamy.
    3.In a large bowl, beat an egg. Add in the nut butter and vanilla and honey and stir to combine.
    4.Add in cocoa powder, salt and baking soda. Stir in chopped chocolate.
    5.Pour batter into greased baking dish.
    6.Bake at 325 for 30-35 minutes. It will puff up in oven and settle when it cools. To check doneness, insert a toothpick or knife in the center. It should come out clean.
    7.Cool for 15 minutes and then cut and eat.

    1. Mmmmmm…..just one thing missing from these brownies….LOL! (its a plant, so it must be “paleo” approved)

  13. mobility
    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    samson stretch

    WOD : Mixed Bag
    1 – Row 2 min (34 calories)
    2 – AMRAP in 5 min
    10 Push Jerk (115#)
    10 H R Push ups – (2 rounds & 8 push jerk = 48 reps)
    3 – In 3 min find max Clean (165#)

    score – total calories,reps,weight = 247

    cash out – 90 sec plank

  14. Mobility
    Special warm up

    10 burpees
    10 pull ups
    10 clean pulls
    10 good mornings
    10 secon sampson stretch each leg

    Mixed Bags
    Row 2 mins: 30 Calories

    AMRAP in 5 min
    10 push jerks 75#
    10 HR push ups #55
    3 rounds + 2 Push Jerks

    Max clean in 3 min = 115#

    Total Score 207

  15. Mobility
    WU x 2: 10 burpees/10 pullups/10 clean pulls/10 good mornings/Samson stretch
    No strength

    WOD “Mixed Bag”
    1- 2 min row for calories –> 38
    2- AMRAP 5 min:
    10 push jerk (95#)
    10 hand release push ups –> 53
    3- max clean in 3 min –> 145 ***PR by 20#***
    Total = 236

    Really happy to do this as Rx’d.
    Surprised myself with 145# clean. Its amazing what can happen when there’s no time to “think” about it!

  16. mobility

    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    samson stretch

    WOD : Mixed Bag

    1 – Row 2 min (33 calories)

    2 – AMRAP in 5 min

    10 Push Jerk (95#)
    10 H R Push ups – (2 rounds & 6 push ups = 56 reps)

    3 – In 3 min find max Clean (165#)

    score – total calories,reps,weight = 254

    cash out – 90 sec plank

    Really enjoyed this WOD. Great job 6:30 crew.

  17. mobility
    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    samson stretch

    WOD : Mixed Bag
    1 – Row 2 min (38 calories)
    2 – AMRAP in 5 min
    10 Push Jerk (115#)
    10 H R Push ups – (2 rounds & 6 push jerk = 46 reps)
    3 – In 3 min find max Clean (165#)

    score – total calories,reps,weight = 249

    Really loved this one! Great creation Coach!

    cash out – 90 sec plank

    Great job evening peeps!

  18. WU of the day
    WOD with 55# and plank push ups: 28 cal / 65 reps / 115# (PR by 5#): total 208
    fun!

    plank for 90 sec

  19. M/33/5’8″/138 (they do this on the main site – thought it was cool….)

    WOD with 115#:
    Row – 36
    AMRAP: 66
    Max Clean: 155#

    Total: 257

    Great creation! awesome job 630 and nice to meet you Carlos and J-S!!

  20. Mobility
    WU:
    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    Samson stretch

    WOD : Mixed Bag
    #1 – Row 2 min (38 calories)
    #2 – AMRAP in 5 min
    10 Push Jerk (75#)
    10 H R Push ups – (45 reps)
    #3 – In 3 min find max Clean (115#)

    Total:198

    Cash out – 90 sec plank

    Pushed hard in the rowing and was pretty gassed starting the AMRAP but still think it was a good approach for me. Found 75# for 10 push jerks heavy, but I suppose this might be due to the fact they were more like push presses 🙂 Screwed up the weight on my cleans and added too much in the last round so failed, but still hit my PR. Next time I’ll try a different strategy!

  21. Special WU

    2 rounds
    10 pushups (modified for tibia)
    10 Pull ups (strict with green band)
    10 Clean pulls (55 #)
    10 Good morning (55 #)
    Samson stretch
    WOD modified

    Row 2 minutes 29 calories
    AMRAP 5 minutes
    10 push press (55#)
    10 hand pushups
    68 reps
    Max power clean 105# – I was really scared to jump the bar up because my tibia was already bothering me from the first few cleans. I chickened out completely and tried to muscle the bar up with my arms. Thankfully my elbow didn’t hurt on this one… Let’s just say I’ll be very happy when my injuries are healed. This week has been a pushup/arm intensive week for me – I won’t be sad if I don’t do another pushup for a little while.

    Good job tonight everyone !! Nice to meet you Carlos 🙂

    1. Change for change…. if anyone is like me and wikipedia C4C

      “C4C” is an abbreviation that can stand for:

      -Cadet Fourth Class, the rank of a cadet in his first (freshman) year at the United States Air Force Academy
      -Cash for Clunkers, a colloquial name for the Car Allowance Rebate System program in the US
      -Cause 4 Concern, a drum and bass recording and production group
      -Challoner’s for Charity, a student group from Dr Challoners Grammar School, Buckinghamshire who organise charity events in school to raise money for a variety of charities.
      -Channel Four Television Corporation, operator of the UK public-service television channel: Channel 4
      -Sid Meier’s Civilization IV: Colonization, a 2008 PC game made by 2K Games and an installment in the Civilization series.
      -Coalition For Change, a non-profit organization that addresses racial discrimination and civil rights violations in United States Federal Government.

  22. Mobility
    WU:
    2 rounds
    10 Burpees
    10 Pull ups
    10 Clean pulls
    10 Good morning
    Samson stretch
    WOD : Mixed Bag
    #1 – Row 2 min (42 calories?)
    #2 – AMRAP in 5 min
    10 Push Jerk (#95)
    10 H R Push ups – (40 reps)
    #3 – In 3 min find max Clean (175)
    Total:257
    Cash out – 90 sec plank

  23. MOB – 2 Rounds
    10 Burpees
    10 Pullups
    10 Clean Pulls
    10 Good mornings
    Sampson Stretch

    WOD: Mix Bag
    1 – Row 2 Min. = 40 Calories
    2 – AMRAP in 5min
    10 Push Jerks #95
    10 HR Pushups
    3 – In 3min find max. clean = 145

    Cal.(40) + Reps.(63) + Weight(145)
    Total = 248

    Did my body weight for the clean, 3 months ago I struggled with using only the bar. Real happy about this one.

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