Monday WOD

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Skill of the Week – Shoulder Touches

25 Virtual Shovels

Then 3 rounds of:
25 Box Jumps
15 Pushups

Finish with 25 Virtual Shovels

Compare to Aug.5/10

Eric N gets 104 burpees with a crowd of friends cheering him on

75 thoughts on “Monday WOD”

  1. WU x 2

    Push Jerks x 3
    75-95-105-115-120

    WOD
    Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
    Then 3 rounds of:
    – 25 Box Jumps
    – 15 Push ups
    End with 25 Virtual Shovels

    Time: 9:38

    Push ups were a time sink, I have to work on that.

  2. WU x 2

    Strength: Push Jerks x 5
    95-115-125-140-155

    WOD
    Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
    Then 3 rounds of:
    – 25 Box Jumps (20″)
    – 15 Push ups
    End with 25 Virtual Shovels
    Time: 10:22

  3. WU x 2

    Strength: Push Jerks x 5
    45-50-55-60-70

    WOD
    25 Virtual Shovels 40#

    Then 3 rounds of:
    25 Box Jumps
    15 Pushups

    Finish with 25 Virtual Shovels

    Time: 9:58

  4. WU x 2

    Strength: Deadlifts x 1
    115-125-135-145-155

    WOD
    25 Virtual Shovels 55#

    Then 3 rounds of:
    25 Box Jumps
    15 Pushups

    Finish with 25 Virtual Shovels

    Time: 8:41 + 25 shovels (I was counting wrong oops πŸ™‚ )
    Took a chunk out of my shin on my first round of box jumps oops again.

    Great picture!!

  5. No Strength! (literally)

    25 virtual shovels (45#+25#plate)
    3 Rnds of:
    25 BJs
    15 Pushups
    25 virtual shovels

    Time: 5:35

    WOD #2
    9-15-9
    Chest to bar
    30″ box jumps
    Ring dips
    Row for calories

    Time: 8:52

    My arms are sore πŸ™‚
    Have a fantastic Monday everyone!!!!

  6. WU x2
    Clean & Jerk x5
    70 80 90 100 110

    9-15-9
    Chest 2 Bar Pullups
    Box Jumps 24″
    Ring Dips
    Calorie Row

    11:06

  7. WU x 2

    Front Squat for 1 rep max
    95×3 105×2 120×2 135×1 150×1 155×1 pr of 5#
    WOD
    Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate
    Then 3 rounds of:
    – 25 Box Jumps
    – 15 Push ups
    End with 25 Virtual Shovels

    Time: 7:59

    Box jumps were the killer for me, but a fun “Prep” wod.

  8. WU x 2
    Strength- Deadlift x 5
    105-115-125-135-145-155

    25 virtual shovels (45#+ 10#plate)
    3 Rnds of:
    25 Box Jumps
    15 Pushups
    25 virtual shovels

    Time: 8:07

    I like WOD but felt really sluggish.

  9. WU x 2
    Strength: SMDL x 5
    85, 95, 105, 115 stop lower back still sore

    WOD
    25 Virtual Shovels 40#
    Then 3 rounds of:
    25 Box Jumps 12” & 25 plates
    15 Push ups (Perfect push ups with green band)
    Finish with 25 Virtual Shovels

    Time: 9:32

  10. WU x 2
    Strength: Back squats
    135×4, 185×3, 205×3, 225×1

    WOD
    25 Virtual Shovels 90#
    Then 3 rounds of:
    25 Box Jumps 24″
    15 Push ups
    Finish with 25 Virtual Shovels

    Time: 9:16

  11. WU x 2

    No Strenght – My lower back was cramping this weeekend and I know how virtual shovels can be hard on the lower back so I opted for stretching & Lacross ball on lower back

    WOD
    25 virtual shovels -45# bar + 20#

    3 rounds:
    25 Box jumsp (black box)
    15 pushups (knees)

    25 Virtual Shovels

    Time: 11:55

  12. WU X 2
    Strength X 5
    Shoulder Press
    35-40-45-50-55(3)
    WOD
    25 virtual shovels (35 and 10 lb. plates)
    3 rounds of
    25 box jumps
    15 pushups
    25 virtual shovels
    Time 11:04

  13. wux2
    Strength x 3
    Back Squat
    75-80-85-95-110

    WOD:
    25 Virtual Shovels 40#
    3 Rounds:
    25 Box Jumps (Grey Box)
    15 Pushups (red Band)
    Finish With
    25Virtual Shovels

    T=11:50 very happy to have finished

  14. WU x 2

    Back Squat x 5
    140-150-160-170-190

    WOD: “Ev-ry day I’m Shov-el-in”

    Start – 25 Virtual Shovels (45# bar + 25# plate)
    3 rounds of 25 Box Jumps & 15 Pushups
    Finish – 25 Virtual Shovels

    Big push at the end, managed to finish RIGHT at 12 minutes.

    Good WOD. Push-ups from fists (wrist still an issue) went pretty well.
    Worked on kipping pull-ups a bit more.

  15. CFWU x 2

    Strength – Push Press x 3
    105-115-125-145-145

    WOD RX – 11:53

    I was going to go with the 25# plate, but went with the 45#, regretted it after the first 25 virtual shovels.

  16. WU x 2
    Strength- front squat x 5
    135-185-225-235-235

    25 virtual shovels (45#+ 45#plate)
    3 Rnds of:
    25 Box Jumps
    15 Pushups
    25 virtual shovels

    Time: 9:38

  17. WOD = 12:01 (45# bar + 35# @ start, 45# bar + 10# @ end)

    Back tweaked up a bit on that first VS set. Which made jumping not fun. Push-ups were fine. Was about to DNF, but instead raced the last VS set within the last minute with only 10# on the bar. Should have gone lighter at the start too. Lesson learned!

    Good job everyone!

  18. WU x 2

    OHS x 3:
    70-80-85-95-105

    WOD with 45# bar + 20# plates / 20″ box
    Time = 10:59

    Box jumps on a Monday should be outlawed.

  19. WUx2
    Strength: Deadlifts
    (X5) 95 – 115 – 135 – 155 – 165

    WOD: with 45# bar + 10# plate // 18″ box // pushups (knees)
    TIME: 11:27

    First time doing the Virtual Shovels, and surprisingly didn’t hate them!! πŸ™‚

  20. CFWU x 2

    Front Squats @ 240
    3x 145-155-170-190-215PR for reps

    WOD:

    25 Virtual Shovels # 45-45

    Then 3 Rounds of:

    25 Box Jumps 20″
    15 Pushups

    Finish with 25 Virtual Shovels # 45-45

    Time:12:33

  21. CFWU x 2

    Back Squats x3 245-265-285-325-365(pr for reps)

    WOD:
    25 Virtual Shovels # 45-45
    Then 3 Rounds of:
    25 Box Jumps 20β€³
    15 Pushups
    Finish with 25 Virtual Shovels # 45-45

    Time:12:59

  22. Back squat x1 85-95-100-110-120 (10# PR)

    WOD
    Start with 25 Virtual Shovels (1 rep = each side) with 35# bar + 10# plate
    Then 3 rounds of:
    – 25 Box Jumps
    – 15 Push ups
    End with 25 Virtual Shovels

    Time: 9:28

  23. WU x 2
    OHS X3
    35-45-50-55-65
    WOD
    @ 45 lbs bar + 10 lbs plate
    Box Jumps 12β€³ inches
    push ups (purple band)

    Time= 11:06
    Better time than last time with bigger box, and real pushups. Happy with this!

  24. WUx2

    OHS x 3
    55-65-75-85F-85-95×2 (PR reps)
    I love OHS!!! πŸ™‚

    WOD
    5 Virtual Shovels # 45-10

    Then 3 Rounds of:
    – 25 Box Jumps (first round 20β€³ – then 18″)
    – 15 Pushups (knees)

    Finish with 25 Virtual Shovels # 45-10

    Time cap: 12:00 => I was @ 11 Virtual Shovels

    Not very satisfied with my WODs lately… πŸ™

    1. Great PR Nath!
      I also love OHS!

      Try not to get too discouraged with your WOD performance.
      What you really need to look forward to is taking on these WODs again in the future and seeing how massive your improvements are.
      As long as you give it the best you have to give on that particular day then you’ve succeeded!

  25. WU x 2

    Strength: Deadlift x 5
    135, 150, 160, 175, 195

    25 Virtual Shovels

    Then 3 rounds of:
    25 Box Jumps
    15 Pushups

    Finish with 25 Virtual Shovels

    Time = 8:34

  26. WU x 2

    OHS x 3

    75-85-95-105-115-125

    WOD
    Start with 25 Virtual Shovels (1 rep = each side) with 45# bar + 25# plate

    Then 3 rounds of:
    – 25 Box Jumps (20β€³)
    – 15 Push ups

    End with 25 Virtual Shovels

    Time: 9:03

  27. WU x 2

    Strength: Back squat (x1)
    95(10)-135(3)-155-185-205-225
    Was hoping for a PR. Didn’t happen. Just wasn’t feeling it tonight. πŸ™
    Time to start daily squats again, to get more comfortable with the heavier weight…

    WOD
    25 virtual shovels (45# bar + 25# plate)
    3 rounds of:
    25 box jumps (20″)
    15 “perfect” pushups
    25 virtual shovels
    Time = 9:40

  28. OHS x 5
    45-55-65-75-85, these felt great, making great progress on OHS
    Wod:
    25 virtual shovels (45#+25#plate)
    3 Rnds of:
    25 Box jumps
    15 Pushups
    25 virtual shovels
    time: 5:32

  29. WU x2
    Deadlift; 5 @ 155,175, 195, 215, 225 (pr by 10)
    felt comfortable

    WOD
    45 bar 25 weight
    virtual shovels, box jumps, push ups, virtual shovels
    final time 8:54
    really liked this work-out, very demanding
    great atmosphere 6:45 class

  30. Mobility
    WU X 2
    Strenght: Clean, 5×95-105-125-135-150(only achieved 2)

    WOD with 45lb bar and 25 weight: 7:14

    Great job guys.

  31. Shoulder press 5x @ 45#

    WOD
    25 virtual shovels (45# bar + 10# plate)
    3x 25 box jumps (20″) + 15 knee pushups
    25 virtual shovels
    Time 12:10

    Thanks everybody for cheering, it was very nice of you guys!! πŸ™‚ Congrats Andrew on your deadlift PR!! Great coaching Marc as usual!

  32. Cleans 5’s
    95-135-155
    3’s
    175-185

    WOD as Rx’d -> 6:01 PR of 14 sec.

    Nice work tonight. Sorry for being in the way Kim. Kick me next time πŸ™‚

  33. Stretching and Strength tonight!

    Deadlift (x1)
    135×5, 185, 225, 275, 320PR, 340PR

    I was inspired watching Andrew get his PR in deadlift tonight (475#). My deadlifts have been feeling great and thought I would go at er tonight!!! 320# was soooo easy for me tonight which was weird – I just stood up and it was like WOW. Back in OCT I had alotta trouble with 300# so man am I ever Pleased!!!! πŸ™‚

    1. Weighing in at a whopping 140# — this is 2.42x my body weight deadlift!! Cant weight to try for 2.5x at 350#!!! try again in a few months!

  34. WUx2

    Strength – Front Squat X5
    135-155-175-195-205

    Practice DU’s

    WOD:
    25 virtual shovels (45#+25#plate)
    3 Rnds of:
    25 Box jumps
    15 Pushups
    25 virtual shovels

    Time: 7:47

    Foam rolling + lacross ball on shoulders.

    Great job 6:45 crew!

  35. WU x 2
    Strength: Cleans x 5
    135, 150, 160, 175, 195
    Was having trouble with the shrug (arm pull instead) thanks for the advice mark it felt way better after!!
    25 Virtual Shovels (#45+#45)
    Then 3 rounds of:
    25 Box Jumps
    15 Pushups
    Finish with 25 Virtual Shovels
    Time = 7:11

  36. wux2

    Deadlifts – 5 x 85-95-105-115-125

    25 Virtual Shovels (#45+#10)
    Then 3 rounds of:
    25 Box Jumps
    15 Pushups (knees)
    Finish with 25 Virtual Shovels

    Time: 11:34

    Great job 6:30 crew and thanks coach for all the encouragment!! πŸ˜€

  37. WUx2

    25 Virtual Shovels (#45+#10)
    Then 3 rounds of:
    25 Box Jumps
    15 Pushups
    Finish with 25 Virtual Shovels

    T :8:36

    Shoulda went heavier…Next time.

  38. WU x 2

    OHS x 5 (1st time)
    15-20-25-30-35…not challenging, but good to get form down pat, thanks MC and Marc for the coaching

    WOD
    5 Virtual Shovels # 35-10 (1st time)
    Then 3 Rounds of:
    – 25 Box Jumps (18β€³…I think, black box…again 1st time doing these)
    – 15 Pushups (knees – disappointed, tried knees for first few in first round…was going to kill me and not be “perfect”)
    Finish with 25 Virtual Shovels # 35-10

    Loved this WOD, and getting some new movements in tonight πŸ™‚ lots of 1sts!!

    Practiced Shoulder Touches….yeah a move I can do fairly well right off the bat πŸ™‚ got in 3 rounds of about 10 touches

  39. WU x 2

    Strength: Front squat (x1)
    135-145-165-185-210 (PR)
    #5 PR, 210 felt really good. Wanted to go for 215, but ran outta time.

    WOD: “Storm Prep”
    25 virtual shovels (45# bar + 25# plate)
    3 rounds of:
    25 box jumps
    15 β€œperfect” pushups
    25 virtual shovels
    Time = 8:47

    Some amazing people putting in some amazing work tonight!
    Great work 6:45 crew!
    Nice big class too!

  40. WUx2
    Strength ; Shoulder press 5’s
    45-55-65-70-75

    25 Virtual Shovels (#35+#25)
    Then 3 rounds of:
    25 Box Jumps (sub’d squats πŸ™ )
    15 Pushups
    Finish with 25 Virtual Shovels
    10:14

    So Sad…Pain on first box jump down right side from hip to knee- second jump could hardly get off the box (thank goodness for gravity). Tried step ups – no go so had to settle for squats.

    Foam rolled, lacrose ball, even stretching nearly impossible.
    Hope 12.2 doesn’t have box jumps, or deadlifts, or anything requiring a fullhip extension… πŸ™

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