Monday WOD

Front Squat + Split Jerk
80-80-85-85-85%

Weighted OH Situps
3×12 reps

Tabata Grasshoppers

Congrats to Anthony and Bill for completing a Tough Mudder this weekend!
Congrats to Anthony and Bill for completing a Tough Mudder this weekend!

60 thoughts on “Monday WOD”

  1. Awesome pic guys!
    Mob. And WUx 1
    Front Squat and Split Jerk
    #45, 65, 80, 80, 80, 85, 85, 85
    OHWS 12x# 35, 40, 50
    Tabata grasshoppers. 67
    Great class Kevin! Nice to be back at 6am again 🙂

  2. Congrats guys! That looks like a muddy one!

    Front Squat + Split Jerk
    115-115-125-125-125 …those were hard for me this morning!

    Weighted OH Situps
    3×12 reps @ 20#

    Tabata Grasshoppers – 67

  3. mobility
    wu x 1
    group wu
    Front squats + Split Jerk
    35, 35, 45, 45, 50, 50, 50

    OH weighted sit ups
    3 x 12 reps
    15, 20, 25

    WOD : Tabata Grasshoppers
    scale – 86 reps

    cash out – cross legged froward lean

  4. Crappy WU, need to get to the box a little sooner.
    Group WU

    Front Squat + Split Jerk
    135 – 155 – 170 – 170 – 185 – 185 – 185
    Thanks for the tips Kevin!

    OH Weighted Sit Ups x 12
    65 – 70 – 75

    Tabata Grasshoppers
    Score: 69

    Not quite Rx. Try as I might to touch my shin to arm every time it just didn’t make it on a few attempts!

    Good work today Sandra, always happy to workout with you!

  5. Mobility + WUx1 + Group mobility

    Front Squats + Split Jerk x 1
    95-95-105-105-110(meh)-lot’s of practice at 95

    OH Weighted Sit Ups x 12
    45-55-65(6)

    Tabata Grasshoppers
    Score: 48 Rx

      1. if you look in ZP under ‘All Classes’, you’ll see it there and you can sign up for a class. It’ll charge your credit card $10. If something happens that it doesn’t work, show up to class with $10 cash

  6. Mobility
    WU x 1
    Group mobility

    Front Squat + Split Jerk
    55-65 (WU)
    80-80-85-85-85

    OHS Weighted Sit-up x 12
    35-40-45 (10)

    Tabata Grasshoppers
    34 Rx

  7. Nothing heavy overhead, so did Front Squat x2
    135-230-230-240-240-240

    OH Weighted Situps x12
    65-70-75

    Tabata Grasshoppers (I’m sure it said planks this morning)
    13-9-7-7-7-7-6-7

    Total: 63 Rx

    1. It did say planks this morning, but SOMEONE was messing around with the website. I think CFM has hacker issues….lol

  8. Nice photo guys! I can’t wait to do Tough Mudder someday!

    Mobility
    WU x 1
    Group mobility

    Front Squat + Split Jerk
    15-15 (WU) 25-25-35-35-40-40

    OHS Weighted Sit-up x 12 — These were new to me
    15-15-20

    Tabata Grasshoppers — also new to me
    34 ( I did the first 4rounds RX, then realized that I wasn’t touch my shins to my forearms so I stopped doing them that way, come to find out knees to forearms were ok too… :/ )

  9. Mobility
    WU x 1
    Group mobility

    Front Squat + Split Jerk
    95×3 (WU)
    135-135-140-140-140

    OHS Weighted Sit-up x 12
    65-70-85×8 (Did 12 reps of something at 85 but the consensus was that I found a way to cheat them after the 8th rep)

    Tabata Grasshoppers
    74 Rx
    rounds were:14/11/9/8/8/8/8/8

    1. Nice work Shawn, keep practising your footwork with those low-weight split jerks.
      Way to kill that tabata!

  10. Front Squat + split jerk:
    125 (miscalculation)-110-110-115-115

    OH weighted situps:
    12x 35-35-35

    Tabata grasshoppers
    rx’d, 59

      1. Well it’s just hard to yell curse words while you’re grunting at the effort of bringing your knees up. I swore every time I stopped. haha

  11. Front Squats and split jerk
    Still taking it easy, did up to #65

    OH weighted situps:
    12x 15-25-35

    Tabata grasshoppers aka awful tabata
    57 so not rx’d.
    Thanks for great coaching Blake…it was nice to be on the other side of the wall this time.

  12. Front Squats no split jerks, nursing a broken toe.
    95#

    OH weighted situps:
    12x 35-45-50

    Subbed grasshoppers for Tabata 1 legged plank switches

    total reps 77

    Thanks Blake!

  13. Mob. + WU x 1
    Front Squat and Split Jerk
    55, 65, 80, 80, 80, 85, 85, 85#
    OHWS 12x 35, 40, 45 (x9)#
    Tabata grasshoppers 43 reps (not RX)

  14. Front squat & Split jerk 80/85%

    (wu 65) 75-75-80-80-80#

    OH Weighted sit ups

    12x: 25-35-45#

    (10# more than June 3rd w/ 2 extra reps each round)

    Tabata grasshoppers:

    78 reps (not Rx)

    First time for grasshoppers, hopefully Rx next time…mobility isn’t quiiite there for both legs

    Thanks Blake!

  15. Front squat + Split Jerk
    165×1,165×1,175×1,175×1,175×1
    Weighted OH sit up
    55×12, 70×7 then 65×5, 65×12
    Tabata grasshoppers
    60rx

  16. Mob/WU x1

    Group WU

    Front Squat & split jerk
    2x 80- 3x 85%
    55warmup- 75-75-80-80-80lbs

    OH weighted situps
    3x 12reps
    35-35-35

    Tabata grasshoppers
    Total: 37

  17. mob wux1
    group mob wu
    front squat+split jerk
    125-125-135-135-135
    OH weighted sit up 3×12
    45-50-65×9
    Tabata grass hooper
    13-12-11-11-11-11-11-11
    total 91

  18. Mobility + WUx1 + Group mobility

    Front Squats + Split Jerk x 1
    35-35-45-45-45-45

    OH Weighted Sit Ups
    3 x 12 @ 15lbs

    Tabata Grasshoppers
    Score: 74 but really need to work on getting my knee closer!

  19. WU x 1
    Group mobility

    Front Squat + Split Jerk
    175-175-185-185-185

    OHS Weighted Sit-up x 12
    65-75-80

    Tabata Grasshoppers
    42 Rx

  20. mobility
    wu x 1
    group wu

    Strength:
    Front squats + Split Jerk
    100-100-105-105-105

    OH weighted sit ups
    3 x 12 reps
    35-40-45(9)

    WOD : Tabata Grasshoppers
    Total: 66 Rx

  21. MOB and WU × 1
    Group MOB

    Front squat and split jerk
    35×2 WU
    45 45, 50, 50, 50

    Weighted situps
    3×12reps
    20, 25, 30

    Grasshoplers= 74 (scaled, did not touch to the arms)

    Fun workout with Rachel and Alaina, and a good tip from Kevin on re-gripping the bar. 🙂

  22. Front Squat + Split Jerk
    175-175-190-190-190
    – need to focus on my knees on the dip part

    OH weighted sit-ups 3 x 12
    65-75-80

    WOD: 87 Rx

  23. Front Squat + Split Jerk
    80-80-85-85-85%
    75-75-80-80-80#
    Thanks for sharing the bar Jenny & Lori!

    Weighted OH Situps
    3×12 reps
    36-35-40#
    Jenny you make me laugh too much during these!

    Tabata Grasshoppers
    47. Very non-RX
    My butt was screaming with every kick!

    Glad I stayed for yoga. It was a little hard on my knee but overall very beneficial. Didn’t realize how stiff my trunk is.

  24. Front Squat + Split Jerk
    55-55-65-65-65

    Weighted OH Sit ups x 12
    15-20-30

    Tabata Grashoppers
    66
    Scaled. Flexibility just was not there to make my shins touch my arms.

  25. Love the pic guys, congratulations Bill & Anthony on tackling Tough Mudder!

    WU x 1

    Split Jerks only x 3

    5 sets @ 95#

    Weighted OH sit-ups x 12 reps

    45-55-65

    Tabata Grasshoppers RX’d. 50 reps

    Then capped off with a great Yoga session.

  26. WU
    Front squat & split jerk x1
    55-75-90-90-95-95-95

    Weighted sit ups 12×3
    25-35-45

    Tabata grasshoppers= 54 RX

  27. – Mob
    – WUx1

    Front squat + split jerk:
    95×3-125×1-125-135-135-135

    OH Weighted Sit Up
    55-65-65 (7 then failure, boo urns)

    Tabata grasshopers: 60

  28. Nice job guys on the TM!!

    Front Squat + Split Jerk
    145-145-155-155-155

    Weighted Sit-ups (w/ab mat) x12
    35-50-55

    Tabata Grasshoppers
    53 not Rx. Not even close.

  29. Mob. And WUx 1

    Front Squat and Split Jerk
    #55,55,65,65,65

    OHWS 12x# 15,20,25

    Tabata grasshoppers. 51

  30. WUx 1

    Front Squat and Split Jerk
    125-125-135-135-135

    OHWS 12
    45-50-65

    Tabata grasshoppers. 58

  31. Heather Colleen

    Mob WU x 1
    Front Squat and Split Jerk
    #45, 65, 75, 75, 80, 80, 80

    OH Situps x12
    #35, 40, 40

    Tabata grasshoppers (2 count) 65

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