It’s spring time, so time for some spring cleaning. We’ll be donating all the old water bottles and clothes that have been left at the gym. If you don’t want your stuff gone, please take it home (or rent a new locker).
Front Squats – 5×3 reps @ 85%
Clean and Jerk – 1RM
Cashout – 25 Burpees for time
Please cancel my 6 am class
Mob + 3/4 WU (ran out of time)
Front Squats – 5×3 reps @ 85%
105
Clean and Jerk – 1RM
3×55 – 2×75
split jerk 1x 75-85-95-100-105-110 (5# PR) -115 (10# PR)
115 felt good! Could of done more but ran out of time. My time management wasn’t great this AM.
Cashout – 25 Burpees for time
1:15
Way to go Val!
Nice work Val! You are getting so strong!
Nice work Val, congrats on the PR! Better to take a break at a 10# and build on it next time.
Nice job Val!
Thanks everyone! 🙂
Nice work! Getting strong! 🙂
Nice work Val, great pr!
Nice work on your PR’s Val!!
good job Val
Nice Job Val!
MOB & WU × 2
Group WU
Strength:
Front squats 5× 3 [email protected] 85%
WU 5×35#
Sets of 3 @ 60#
Clean an jerk 1RM
WU @ 40#
3×55, 2×60, 1×65, 1×70, 1×75# (5#pr)
Cashout burpees 25 in 1:57
Nice sharing the bar with the impressive Maria!
Thanks coach Mario.
Great job Jackie!
Nice job Jackie!
good job Jackie
Mobility and Wu x 1
Group mobility
Strength front squats (5 x 3) @85%
135 wu/ 275 for all sets! Good job this morning Gilles and Gabe! Thanks for sharing the bar!
1rm clean and jerk
135 x 3/ 185 x 2, good shoulder decided to knot up so stopped there..
Cashout 25 burpees for time. 44 sec! Good race Gabe and Shawn!
Great class Mario and great work 6 amer’s!
Ouf! Super fast burpees.
what. 44 seconds? that is awesome!!!
Crazy fast time on the burpees!
Fast fast burpees.
Wow to everything 🙂
Front squats 3x 5
120# (thanks for helping me with my weights Jackie, a little slow this am)
C & J 1rm
115#
Failed the jerk twice at 125#. Note to self. Get under the bar, you CANNOT press 125lbs, no matter how much you’d like to think you can!
25 burpees 59 seconds.
Thanks Mario!
LOL! I’m sure 125 is close!
Great job Maria!
Great work Maria! Even with the frustration this am.. Lol
Are you referring to my potty mouth? lol and why did I not wait and do my burpees with you!! Great job on those by the way!
Front Squats 5 x 3 @ 200#
Clean & Jerk 1RM
135 (5) – 165 (2) – 195 (1) – 205 (10# PR) – 215 (f,f)
Clean was smooth but was not getting low enough on split jerk.
25 Burpees – 1:08 (chasing Darrell but just couldn’t catch him)
Great job Blake!
Nice work Blake, great pr!
Nice PRs Blake!
Mob + 1 WU (ran out of time)
Front Squats – 5×3 reps @ 85%
45×5, 135×3
180-180-180-180-180
Clean and Jerk – 1RM
95×3, 135×3
145-155-175(landed the clean but couldn’t get up from the squat, fail)
Cashout – 25 Burpees for time – 50 sec
Nice work Shawn!
Nice work this morning Shawn, u will have that clean in no time!
M+WU
Group warmup
Front squat:
5×3 rep @ 85% -> 35lb, extra one at 45lb
Clean and jerk:
1 RM
3x 25lb, 2x 30lb, 2x 35lb, 2x 40lb and found max at 45lb, verified with another (so 2x 45lb)
Cashout:
25 burpees for time
1 min 27 secs
Went for a 10ish minute run when I got home
Good work Hannah!
MOB & WU × 2
Group WU
Strength:
Front squats 5× 3 [email protected] 85%
WU 5×35#
Sets of 3 @ 90#
Clean and jerk 1RM
WU @ 40#
3×45, 2×65, 1×75, 1×85, 1×95, failed 1×100#
Cashout burpees 25 in 2:30
Jeepers look how strong you’re getting!!
That’s what happens when you’re coached by the best! 😉
Great job BJ!
Great Job BJ!!!
Thanks guys!
Mobility
WU x 1
Group mob
Front squat
5 x 3 reps @ 85%
4 x 3 @ 100# (ran out of time for last set)
Clean and Jerk
5 @ 65#
3 @ 75#
2 @ 85#
1 @ 90, 95, 100
Wish there was more time, would have liked to try 105, it was feeling good today. Thanks for sharing the bar Amber.
Cash out: 25 burpees
1:33
Nice job Melissa!
Mobility
WUx1
Did max clean and snatch to figure out our PRs with gillyon
135×5-185×3-205-225-245-255-265-275-280(fail)
Snatch 95×5-135×3-155×3-175-185-195-200-205(fail)
#20 Pr on Clean and #10 Pr on snatch apparently i need to do morning classes more often. Then did the Spring Fling Wod #5 in 5:52 ( i think?) figured out a better strategy for the weekend.should be able to shave some time off. Great job today gillyon your gonna do great this weekend!
You got a 20# PR on your clean?!? WHAT!
haha yeah pretty good day :p
Awesome awesome awesome. Loved WODing with you this morning, and I’m looking forward to the weekend….except the fact that I have to snatch. Hehe
Nice work big guy, nice numbers… You guys are gonna do awesome this weekend!
Oh man nice big numbers!!
Group Mobility
Front Squats – 5×3 reps @ 85%
200# ran out of time for the fifth set. All were feeling easy though.
Clean and Jerk – 1RM
95(3) – 115(3) – 135(1) – 155(f) It’s just in my head not completing the 155. I bailed three times as I was firing the elbows.
Cashout – 25 Burpees for time
1:11
1.3km run
Nice job Kevin!
Mob + WUx2 + more Mob
Front Squat 5x3reps @ 245#
Clean & Jerk
140×5 – 160×3 – 190×2
200×1- 210×1 – 220×1
230×1 – 240×1 – 250(X)… nailed the clean but not the jerk
Cashout:
25 burpees = 51 sec
Nice work Mario! Heavy!
Thanks!
A little extra…
Mob + WUx1
GHD Situps & Extensions – 3×15 each, alternating
Tabata Squats – 8×15 reps
Deadlift – 10×[email protected]#
Lab – mobility
Worked on clean and snatch
Power clean (ugly) 135lbs PR
Snatch failed 85lbs. I know I can do it, but wasn’t feeling it today.
Worked on OHS down in the hole. 65lbs with a long hold felt good.
Chipper WOD with Lance. Super fun, but hectic.
Thanks Kevin and Mario for letting us practice. 🙂
Nice work Gillyon, don’t be too hard on yourself. You will do fantastic this weekend!
Mob & WUish
Front Squats – 3×3 reps @ 85%
115-115-115 (Ran out of time)
Clean and Jerk – 1RM
55(5)
85(3)
95(2)
100(1)
100(1)
105(clean & chickened out)
Cashout – 25 Burpees for time
1:27
Happy Monday! 🙂
Mobility
WUx2
Group mobility
Front squat @ 85%
95×5 (wu) – 125# 5 sets of 3reps
Clean and Jerk
55×5 (wu) – 85×3, 95-x2, 100/105/110/115/120×1 (10# PR and felt good!)
25 Burpees ( for time)
1:18
Mobility
WUx1
Group Mobility
Front Squats @ 85%
WU 95×5
5×3 @ 110#
Nice Sharing the bar with you Melanie!!
Clean & Jerk 1RM
[email protected] 55# – 3×85# – 2×95# – 1×100 – 1×105 – 1x110Fail (Felt Heavy today)
Cashout: 25 Burpees for Time = 1:09
Anyone lose a diamond out of a ring or earring today?
Strength: Front Squats 5× 3 [email protected] 85# (85%)
Clean and Jerk 1RM
WU 5 @ 40#
3×60 -2×70 -1×75 -1×85 – 1×90 (New PR by 15#!)
25 burpees for time: 1:30
Great job B!!! 🙂
Great work!
big PR!
Atta girl Baukje!
wux2
Group mob
Front squat:
5×3 rep @ 85% -> 225#
Clean and jerk:
1 RM
165×3, 175×2, 195×1, 205×1, 210×1 5# PR
Cashout:
25 burpees for time
time = 55 seconds
lab: extra pushups and chin-ups
class
Front squat:
5×3 rep @ 85% -> 170#
Clean and jerk:
1 RM
135×5-155×3-165×2-175×1-190×1 ran out of time but 200 felt within reach.
Cashout:
25 burpees for time
time = 58 seconds
I left my notebook tonight – sorry 🙁 I will pick it up on Wed eveinging.
Also, I think I may have left a pair of black sunglasses awhile ago. If there is a pair in the lost and found, please do not donate them with the old water bottle.
Great class tonight Maria!
Cheers everyone 🙂
There are only water bottles in the water bottle bucket.
And, you went through the trouble of posting but you didn’t post your results? 🙂
All things left behind will be donated (shirts, shorts, hoodies). But I’ll leave your glasses behind Jen.
I will post once I drop by and get my notebook tonight. The only number I can remeber for sure is the burpee completion at 1:07. I would really like to get that number under the one minute mark.
mob wux2
group mob +wu
front squat
5×3 rep
200#
clean and jerk
95×5 125×3 135×1 145×1 155×1 165×1
cash out 25 burpees
time 1:02
– Mob
– WUx2
– Group mob + WU
Front squat x5 – 5×3
45-165-165-165-165-165
Clean & Jerk, 5-3-2-1-1….
65-95-115-125-135-145(10# PR over the 135PR set last week)-155(failed to clean this twice then out of time, think with more time I might have got it… Land lower!)
25 burpees: 1:20
1.3k run 🙂
Mob & WU × 2
Group WU
Strength:
Front squats 5× 3 [email protected] 85%
WU 95#
Sets @ 125#
Clean and jerk 1RM
WU – 65#
3×95, 2×105, 1×110, 1×115, 1×120, 1×125 (wasn’t pretty, but got it. Tried again and failed)
15# PR!!
Cashout: 25 burpees for time: 1:24
Bonus round: 3 farmers carries @ 2×70# kettlebells
Mob
WU X1
Strength
Front Squat 5×3 @ 225 Funny good time sharing the bar with Keith and Dan.
Clean and JerK
1RM @ 205 The Split Jerk felt really off today, I may be slightly rusty on it. I need to get back in the Oly class 🙂
Cashout 25 Burpees for time : 0:45
Thanks Coach Amanda for the great class tonight!
fast burpees!!
Mobility
WUx1
Group mobility
Front squat @ 85%
95# 5 sets of 3reps
Clean and Jerk
50×5-65×3-75×2-85×1-95×1-105×1-115×1
Cashout:25 Burpees ( for time)
Time: 1:05
Front Squats @ 85% = 125#
C&J
55(5)-65(3)-75-85-95-105-115-120(2)-125(ugly)
No PR – 125# was my old PR from a year ago, but this was the first attempt I’ve made at it since then. Didn’t get low enough, and bad that I was embarrassed that everyone saw it. lol
25 burpees: 1 minute
What a fun class! I looked at the site this morning and thought: “hmmm…pretty easy day” – but my legs are still wobbly!
People will feel the same way about tomorrow too.
I can see you grinning and saying this… Scary
…posts like this make me lose sleep or stay up until 12:16.
Mob + WU X2
Front squats 85% ( 65#)
Clean & Jerk
3X35# 2X45# 1X50# 1X55# 1X65#
25 burpees for time 1:44
Mob + WU X2
Front squats 85% ( 75#)
Clean & Jerk
3X35# 2X45# 1X50# 1X55# 1X65# 1X70#…could have done more but ran out of time 🙁
25 burpees for time 1:23
500 M row for time ……1:50.3…..so close!!!!!
Mob + WU x2
Front Squats 85 % 55#
C&J
3×35 2×45 1 x 55 1x 60 1×70 1×75 (10#PR)
25 Burpees for time 1:58
Mob + Wup x 2
Group Mob
Strength – Front Squat
85% of 2 rep max (95lbs)
5 sets of 3 reps each all at 80lbs
Strength – CJ
5 x 55, 3 x 60, 2 x 65, 1 x 70, 75, 80, 85 (need to work on timing with this movement)
25 burpees for time = 1:07