Please do your best to show up early for this one. It’s going to be a tight class, and you need to be warm BEFORE the class starts. There will be a hard cap of 16 for attendance due to space and equipment.
AMRAP in 5 min
20 Wall Balls (20/14# @ 10/9’)
10 Deadlifts (185/135/95/65#)
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks (155/105/75/45#)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (115/75/55/35#)
I called and left a message, but please cancel my 6am. Apologies, was unable to make it in.
No problem.
AMRAP in 5 min
20 Wall Balls (20/14# @ 10/9’) #20
10 Deadlifts (185/135/95/65#) #185
3 rounds (90 reps)
*Rest 5 min
AMRAP in 7 min
20/15 cal Row (~1:00 per row)
10 Push Jerks (155/105/75/45#) #105
2 Rounds + 8 Push Jerks (88 Reps)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral) (Started with RX Burpees, but quickly faded).
10 Power Snatch (115/75/55/35#) #75
2 Rounds + 15 Burpees (75 Reps)
Total = 90 + 88 + 75 = 253 Reps
Kept it mostly light today.
Good Job 6 amers and Thanks Mario
It’s about the math for your 7 min AMRAP… it also affects your total. 😉
AMRAP in 5 min
20 Wall Balls 20 @ 10’ – sets unbroken
10 Deadlifts (185/135/95/65#) – sets unbroken except the last 5&5
Reps 113
*Rest 5 min
AMRAP in 7 min
20 cal Row – good pace
10 Push Jerks 155# – this was heavy! sets of 2s
Reps 60
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar – slow
10 Power Snatch 115# – heavy again, sets of 2
Reps 78
Total 251 Rx’d
Thanks coach Mario, great job 6amers!
AMRAP in 5 min
20 Wall Balls (20# @ 10) steady
10 Deadlifts (185#) steady
116 reps
*Rest 5 min
AMRAP in 7 min
20 cal Row
10 Push Jerks (155#) 4-3-3/4-3-3/5-3-2
90 reps
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral) steady with couple breaks in last round
10 Power Snatch (115#) steady
85 reps
Total = 291
Thanks Mario!
AMRAP in 5 min
20 Wall Balls 10#/9′
10 Deadlifts 65#
3 rounds 9WB
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks 45#
2 rounds 15 cal
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch 35#
2 rounds 6 burpees (did hang power snatches in the first round – wod brain!)
230
First day back after a 2 week hiatus…someone yell at me sooner next time!
In your defense we did hang snatches in the warm up..
Please cancel my nooner. This work thing is getting in the way of my fitness and pissing me off. 🙁
Just registered for the wait list for 4:00 PM. Looks like I’ll be the 16th person and managed to sneak in.
AMRAP in 5 min
20 Wall Balls #20
10 Deadlift s#185
(83 reps)
*Rest 5 min
AMRAP in 7 min
20cal Row
10 Push Jerks #95
(99 Reps)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch #65
(70 Reps)
Total = 252 Reps
Wow.. All that standing around and you still got a lot of reps! I take back all(well some) of the jabs in your direction.. 🤣
sweet jesus! I think your trying to kill me 255Rx
BAHAHAHA
WUx1
AMRAP in 5 min
20 Wall Balls 20 @ 10’
10 Deadlifts (185#) – sets unbroken
Reps 98
*Rest 5 min
AMRAP in 7 min
20 cal Row
10 Push Jerks 35# Dumb Bells– sets unbroken
Reps 85
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar – steady
10 Power Snatch 75#
Reps 94
Total 277
Great work morning folks!
Thanks Mario!
wod RX’d: 164 reps.
AMRAP in 5 min – Total 91 Reps
20 Wall Balls (10# @ 10/9’)
10 Deadlifts (95#)
*Rest 5 min
AMRAP in 7 min – Total 92 Reps
20/15 cal Row
10 Push Jerks (75#)
*Rest 5 min
AMRAP in 9 min – Total 60 Reps
20 Burpee Over Bar (lateral)
10 Power Snatch (55#)
Total 243 Reps at the 95/75/55#
Thanks Blake!
WOD Rx:
302 reps
3 + 7 DL (117)
3 + 7 cals (82)
3 + 13 burpees (103)
Holy shit I can’t believe you did DL’s in a WOD!
Nice score too!
Hahaha seriously tho! I must not have read that part…
AMRAP in 5 min
20 Wall Balls #20
10 Deadlift s#185
(106 reps)
*Rest 5 min
AMRAP in 7 min
20cal Row
10 Push Jerks #155
(60 Reps)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch #115
(81 Reps)
Total = 243 Reps
Thanks for the tips Matt and Cara! You guys make a great coaching team! 😉
AMRAP in 5 min
20 Wall Balls (20#)
10 Deadlifts (95#)
3 rounds+9 WB
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks (75#)
2 rounds+2 push jerks
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (55#)
3 rounds+1 burpee
252 total.
Oops, this should be 272 reps.
Wod – Rx’d
Wod 1 – 77 reps
Wod 2 – 72 reps
Wod 3 – 47 reps
Total – 196 reps
Thanks for the class Amanda!
WOD with 8# wall balls, 65# DL, 45# push jerks, 35# power snatches: 151 reps
Warm up for Wod.
Power snatches up to 115#
push jerks up to 155#
Deadlifts up to 185#.
Wod rx’d
105 reps, 80 reps and 90 reps for a total of 275 reps… Phewwww..
Messed up and stopped on the second amrap 2 min early, jumped back on the Rower quickly..
Thanks for the great class Amanda !
WOD.
20 wall balls 20 #
10 deadlifts 185#
3 rounds 90 reps
Then
20 cal on the rower
10 push press 155 #
2 rounds + 7 push press
87 reps
Then ….. the ugliness
20 burpees over bar
10 power snatch 115#
1 round + 7 power snatches
57 reps
234 reps Rx
Yuck on the burpees!!!!
AMRAP in 5 min – Total 87
20 Wall Balls (10# @ 10/9’)
10 Deadlifts (95#)
*Rest 5 min
AMRAP in 7 min – Total 67
20/15 cal Row
10 Push Jerks (75#)
*Rest 5 min
AMRAP in 9 min – Total 71
20 Burpee Over Bar (lateral)
10 Power Snatch (55#)
225 reps
AMRAP in 5 min
20 Wall Balls (10# @ 9’)
10 Deadlifts (95#)
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks (75#)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (55#)
251 reps
AMRAP in 5 min
20 Wall Balls (10#/9’)
10 Deadlifts (65#)
3rounds plus 9 wallballs .. 99
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks (45#)
3rounds plus 3 cal .. 78
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (35#)
2 rounds plus 20 burpees and 5 snatch.. 85
262 reps
My original plan was to go 10# heavier on each round and then I chickened out.. I kept a steady pace and didn’t let myself stop to ponder life to much..
AMRAP in 5 min
20 Wall Balls (6#)
10 Deadlifts (65#)
2 Rounds + 3 DL= 83
*Rest 5 min
AMRAP in 7 min
20/15 cal Row
10 Push Jerks (45#)
2 rounds + 15 cal row= 65
*Rest 5 min
AMRAP in 9 min
20 Downups Over Bar (lateral)
10 Power Snatch (35#)
2 rounds = 60
Total Reps- 208
That was better then I was expecting.
Thanks coach Amanda!
AMRAP in 5 min
20 Wall Balls (20/14 – half and half). 👌
10 Deadlifts (135)
3 rounds + 5 balls. : 3(30)+5 = 95
*Rest 5 min ✅
AMRAP in 7 min
20/15 cal Row *secknd round 👎🏻
10 Push Jerks (105)
2 rounds + 10 cal : 2(30)+10 = 70
*Rest 5 min ✅
AMRAP in 9 min
20 Burpee Over Bar (lateral) 👎🏻
10 Power Snatch (55) 👎🏻
2 rounds + 9 burpees. : 2(30)+5 = 65
95 + 70 + 65 = 230. 🤙
mob wux1
AMRAP 5 min
20 wall ball 14 #
deadlift 135#
3 round 10 wall ball
rest 5 min
AMRAP 7 min
20 cal row
10 push jerk 75#
3 round
rest 5 min
AMRAP 9 min
20 burpees over bar lat
10 power snatch 55#
3 round 3 burpees
283
AMRAP in 5 min
20 Wall Balls 10#/9’
10 Deadlifts 85#
3 rounds + 6WB
*Rest 5 min
AMRAP in 7 min
15 cal Row
10 Push Jerks 75#
2 rounds + 15 cal
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch 35# (55# was too much apparently)
2 rounds + 9 power snatch
Total = 250
I really hated most of that. Thanks for an awesomely well run class, Amanda!
Crossfit.com 2018.02.12
5-4-3-2-1
Rope Climb 15′ (subbed 2x floor to stand rope climb)
Clean & Jerk 145-165-185-205-225#
=15:08
Lost grip power on 2nd rope climb attempt. Not willing to risk it. C&Jerk went well, took my time.
WOD
AMRAP in 5 min
20 Wall Balls 16#
10 Deadlifts 135#
3 rounds + 6WB
*Rest 5 min
AMRAP in 7 min
20 cal Row
10 Push Jerks 105#
2 rounds + 1 PJ
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch 75#
1 round + 5 burpees – I stopped as my shoulder was hurting too much.
Total = 212
WOD Rx:
255 reps
3 + 3 DL (113)
3 + 4 cals (79)
2 + 3 burpees (63)
Nice class Kevin, Great job Krissie and Marc 😉
5 Min AMRAP
20 Wall Balls @ 14#/9′
10 Dead Lifts @ 95#
2 Rounds + 20 WB + 2 DL = 82 Reps
Rest 5 Min
7 Min AMRAP
15 Cal Row
10 Push Jerks @ 75#
2 Rounds + 15 Cal + 6 PP = 71 Reps
Rest 5 Min
9 Min AMRAP
20 Burpees over Bar (Lateral)
10 Snatches @ 55#
2 Rounds + 11 Burpees = 71 Reps
Total Reps = 224
That was not as bad as I thought it was going to be. Lots of transitions & the 5 minute rest was good. Burpees were rough.
AMRAP 5 min
— 20 Wall Balls @ 20#
— 10 Deadlift @ 185#
(3 Rounds = 90 reps)
Rest 5 min
AMRAP 7 min
— 20 Cal Row
— 10 Push Jerk @ 135#
(2 Rounds + 7 Jerks = 87 reps)
Rest 5 min
AMRAP 9 min
— 20 (lateral) Burpees-Over-Bar
— 10 power snatch 55#
(2 Rounds + 17 Burpees = 77 reps)
Total: 254
I went in between the scale options but I am happy with my choice. Tough WOD.
CORRECTION:
AMRAP 7 min
— 20 Cal Row
— 10 Push Jerk @ 135#
(3 Rounds + 7 Cals = 97 reps)
Rest 5 min
TOTAL was actually 264
total 248
AMRAP in 5 min
20 Wall Balls (8# @ 9’)
10 Deadlifts (65#)
2 R, 6 DL
AMRAP in 7 min
15 cal Row
10 Push Jerks (45#)
3 R
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (35#)
2R, 3 Burpees
224 Reps. Gross.
Future self: Heavier deadlifts, not sure what I was thinking.
And 50 no show burpees from Friday.
#1 – 128 reps (UB)
#2 – 100 reps
#3 – 81 reps
Total – 309
Note – go UB for #2, do burpees faster and hang on for doubles for #3.
AMRAP in 5 min
20 Wall Balls (6# @ 9’)
10 Deadlifts (65#)
62 reps
*Rest 5 min
AMRAP in 7 min
15 cal Row
10 Push Jerks (35#)
53 reps (started with 45# and it was too much)
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (35#)
48 reps
Total: 163 reps
AMRAP in 5 min
20 Wall Balls (14# @ 10’)
10 Deadlifts (135#)
3 rounds
*Rest 5 min
AMRAP in 7 min
20
10 Push Jerks (105#)
3 rounds +2 cal
*Rest 5 min
AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (75#)
2 rounds +10 burpees
Reps : 253