WOD @ 95#
(Small band first 17 pull-ups then medium band)
Time: 9.40 (I think?… totally fried my shoulders trying to do them all with a small band)
Question: anyone have a fresh set of shoulders because I seem to have lost mine?
Patrick
You’ll never find fresh set of shoulders around here. Try global gym π
Lora
Isn’t that the truth? LOL!
Sebastian
Haha.. Good one!
Heather (Mum)
WU X 2
Strength X 3
Deadlift
75-80-90-100-110
WOD
2 rounds
30 pullups (red)
10 Jerks (55)
Time 7:17
The more senior of the Wood family had the best time. Frank The Tank strikes again.
WU x 2
Strength: Back Squat x 1
70, 80, 95, 105, 115(F)
WOD : 2 rounds
30 Pullups (red band first 10 and added yellow band for the rest my left arm is still hurting)
10 Jerks (unbroken, could have probably used 60#)
Time = 5:29
cash out – Bar hold & drop
Practice double under not happening this morning got one
Shannon
WU X 2
Strength x 5
35-45-55-60-65
WOD: 2 rounds
30 Pullups (Purple)
10 Jerks 70#
Time: 6:06
Cashout: Bar hold and drop
Double Unders
Nadine
Only 7 people registered for the dragon boat festival?? COMMON PEOPLE!!! Lets do this!! π
Jamie
CFWU x 2
Strength – Squat Clean x 3
95-115-125-135-145
WOD – 2 Rounds
30 Pullups
10 Jerks 140#
Time:7:14
1 Tire Flip
Greg Mac
WU x 2
Strength: Cleans x 5
85-100-115-130-145
WOD: 2 Rounds
30 Pullups
10 Jerks (120#)
Time: 7:57
Hannah
Mobility
Wu x 2
Shoulder press singles: 55, 65, 70, 77, 87 PR
Wod @ 11 minutes ; 1st 10 Min pu on green band; might have done 5 extra on thickest?
Michelle
WU x 2
strength Deadlift x 5 105-115-125-135-145 (x10)
WOD 2 rounds
30 Pull ups (Medium band) quite horrible, last 10 sets of 1 or 2, and many “no reps” in between
10 Jerks 60# (unbroken)
Time 9:45
Double Unders: 9 strung together (PR + Kevin said I was “legit”, not a bad way to end the day π )
Great job!!! I am going to buy that tank from you. Was it $25?
Corinna
It is 25$, but the red tank sold and the white tank will be way too big for you!
Gillyon
I took it home and love the fit. π It is big, but I think it will be great on super hot days. I will leave the cash in the office for you. Also, maybe next week I can come to BMHS at lunch for a visit. Will that work for you? If so, what day?
Corinna
I am so happy that you like the fit!
Lora
Nice job on the WOD Corinna π
Corinna
Thanks Lora. Good job yourself. Don’t be discouraged with your WOD today; be proud of yourself that you did 60 pull ups with out a band!
So discouraged by my results on this WOD today. Did all pull ups without a band, but they were PAINFULLY SLOW! Mostly done in singles and doubles in the last round. Might have been able to go a little heavier on the jerk, but with my less-than-perfect mechanics and the pounding my shoulders took on the pull ups, I was pleased to have a small reprieve when it was time to do the jerks…
Guess I know what I need to work on π
Cashout- bar hold and drop (ahhhhhhhh!!!!)
Great work 5:45 crew!
Jeff S
You shouldn’t be disappointed, watched you persevere through those pullups and resist the urge to get a band.. 30 pullups is like a chipper, one a time as long as you keep at it! π Nice work!!
Tire Flip. 1st partnered with Karren great job, then at the end did 1 by myself!
Nice job 6:45 gang! Great to meet you Kevin!
Corinna
Eh Gillyon. How about meeting me Monday after school at 4:00 p.m. at the new Star Bucks for a coffee? The noon hours are a bit crazy for me with extra help and duty.
Krista
WU x2
Push press 5 x 45-50-55-60-65 5# PR. Could have gone another 5# at least but didn’t want to tire too much before the WOd either
2 rounds
30 pull ups med band ( blue)
10 jerks 55#
5:36
Should have put more wight on the jerks was way too light, but the pull ups killed me!!
Cash out bar hold & drop…felt nice π
Great job 5:45, glad I could join you, so were my boys!!
Jeff S
Nice work krista, you were fast.. And yes you needed more weight on the jerk! π they looked far too easy for you!
Jeff S
1xmob
2xWU
Strength OHS x 3 (first time at this since knee surgery, basically starting over! )
45×10-65-65-75-85-95
WOD @165
2 rounds
30 pullups
10 jerks
7:38
Liked this WOD.. And like Dan said, I felt like someone had added weight to my bar while I was off doing pullups!! :))
Elissa King-aling
WU X 2
Front Squat x 5
65-70-80-95-105
WOD
30 Pull ups (thickest band – and kipping on last round) :/ h-a-r-d!
10 Jerks @ 70#
Time: 9:58
Cashout: Barhold & Drop 15 sec
Strength: started with OHS but felt some issues with my shoulder so I worked my way up to my WOD weight for the Jerks to see if my shoulder could take it.
WOD @ 85# : 10:something. I think I must have wrote my time in someone else’s book (Kim?) π
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Great picture Elba. You were really flying!
Thanks Heather!! haha for some reason thats not how I felt through the WOD!! π
WU x 2
Strength: Back Squat
5x 145-165-195-225-250
WOD
2 rounds
30 Pullups (small and medium purple band)
10 Jerks (9×145 + 1×135 & 10×135)
Time: 5:44
WU x 1
strength front squat x 5
75-80-85-90-95
WOD @ 70#
Time 8:53
WUx2
Front Squat 3x
95-135-145-155 (stopped because of mild pain in my right knee)
WOD @ 135#: 9:21
WU x 2
Strength: Front Squat x3
50-55-60-65-75
WOD
2 rounds
30 Pullups (Black and purple band)
10 Jerks (65#)
Time: 6:53
WOD as Rx’d
7:17
The OHS x5
95-115-135-145-155
WUx2
Practiced Jerks x3
65 85 105 115
WOD @ 100#
7:33
Mobility x1
WU x 2
Strength: Back Squat
5 Reps
25-30-35-40-45
WOD
2 rounds
30 Ring pulls
10 Jerks @ 45lbs
Time: 7:03
Cashout: Barhold & Drop 15 sec
Good job everybody on the tire flips! WOW!
WU x 2
Daily 100 Singles – 1:13 (73 unbroken)
Strength: Back Squat x 1
180(3) – 195(3) – 210 – 225 – 235 (PR 10#)
I felt like I could have done more but Kevin was RIGHT THERE!
WOD:
2 rounds
30 Pullups (small purple band)
10 Jerks @115#
Time: 7:36
Cashout: Barhold & Drop
Skill: Managed a solo Tire Flip
Nice PR on your back squat and LOL @ “…could have done more but Kevin was RIGHT THERE!”
WU X 2
Strength: Push Jerk X 5
75-85-95-105-115
WOD
2 Rounds
30 Pull ups(1st round Green Band, 2nd round Brown)
10 Jerk Press 85#
Time: 7:51
Cash Out: Barhold drop 15sec- 1 tire flip
WU x 2
Strength: Push Press x5 (75-85-95-105-115)
WOD @ 95#
(Small band first 17 pull-ups then medium band)
Time: 9.40 (I think?… totally fried my shoulders trying to do them all with a small band)
Question: anyone have a fresh set of shoulders because I seem to have lost mine?
You’ll never find fresh set of shoulders around here. Try global gym π
Isn’t that the truth? LOL!
Haha.. Good one!
WU X 2
Strength X 3
Deadlift
75-80-90-100-110
WOD
2 rounds
30 pullups (red)
10 Jerks (55)
Time 7:17
The more senior of the Wood family had the best time. Frank The Tank strikes again.
Love the shot of Elba π
*Like π
Me too! Great shot! π
WU x 2
Strength: Back Squat x 1
70, 80, 95, 105, 115(F)
WOD : 2 rounds
30 Pullups (red band first 10 and added yellow band for the rest my left arm is still hurting)
10 Jerks (unbroken, could have probably used 60#)
Time = 5:29
cash out – Bar hold & drop
Practice double under not happening this morning got one
WU X 2
Strength x 5
35-45-55-60-65
WOD: 2 rounds
30 Pullups (Purple)
10 Jerks 70#
Time: 6:06
Cashout: Bar hold and drop
Double Unders
Only 7 people registered for the dragon boat festival?? COMMON PEOPLE!!! Lets do this!! π
CFWU x 2
Strength – Squat Clean x 3
95-115-125-135-145
WOD – 2 Rounds
30 Pullups
10 Jerks 140#
Time:7:14
1 Tire Flip
WU x 2
Strength: Cleans x 5
85-100-115-130-145
WOD: 2 Rounds
30 Pullups
10 Jerks (120#)
Time: 7:57
Mobility
Wu x 2
Shoulder press singles: 55, 65, 70, 77, 87 PR
Wod @ 11 minutes ; 1st 10 Min pu on green band; might have done 5 extra on thickest?
WU x 2
strength Deadlift x 5 105-115-125-135-145 (x10)
WOD 2 rounds
30 Pull ups (Medium band) quite horrible, last 10 sets of 1 or 2, and many “no reps” in between
10 Jerks 60# (unbroken)
Time 9:45
Double Unders: 9 strung together (PR + Kevin said I was “legit”, not a bad way to end the day π )
Mob.
50 No show Burpees
No Strength
Foam!!
WOD
30 Pull ups (medium yellow band)
10 Jerks (85 lbs)
Time: 5:36
Good Job Everyone π
That was my post Not Trent!!
Well done Elba! That is a fantastic result. Heavy jerks π
CWx2
Dead lift (5) 95-115-135-155. Thanks for the tip, Kevin!
WOD @ 70lbs
Time: 7:02
Strange workout…strategy is needed. Got my first rip since my return to CFM. π
DUs for warm up.
WOD @ 135lbs
Time: 6:50
WOD scaled to 135
6:40
Fun WOD, I didn’t know you could make a bar feel twice its normal weight by doing 30 pull ups before picking it up. π
Well said Dan, even cleaning the weight was a challenge after the pull ups.
Front Squats – 3R
95-125-145-165-185-205
WOD (160#) —> 7:57
Great job Jeff! Heavy Jerks!
WU
WOD:
2 rounds:
30 pull ups
10 Push Jerk’s (95lbs)
Time: 7:37
Great job!!! I am going to buy that tank from you. Was it $25?
It is 25$, but the red tank sold and the white tank will be way too big for you!
I took it home and love the fit. π It is big, but I think it will be great on super hot days. I will leave the cash in the office for you. Also, maybe next week I can come to BMHS at lunch for a visit. Will that work for you? If so, what day?
I am so happy that you like the fit!
Nice job on the WOD Corinna π
Thanks Lora. Good job yourself. Don’t be discouraged with your WOD today; be proud of yourself that you did 60 pull ups with out a band!
QTF!
Got an I-phone, found a TABATA app and gave it a try:
HSPU – 1-8 2-8 3-8 4-8 5-8 6-6 7-5 8-5
KBS – 1-11 2-11 3-11 4-11 5-10 6-10 7-10 8-10
VSNAPS -1-13 2-13 3-11 4-10 5-10 6-10 7-10 8-10
DIPS -1-14 2-14 3-12 4-12 5-12 6-12 7-12 8-12
SQUATS-1-15 2-15 3-15 4-12 5-12 6-12 7-12 8-12
Score:49
Dips were via Paralette and the KB was 30#
White Cross Fit Reebok tank for sale.
Size: Medium
Price: 25$
It is at the gym on the shelf by the water cooler.
WUx2
including 6 kipping pullups in a row (no band); PR by 2
OHS x 5
65-75-85×4-85×1
WOD:
2 rounds
30 pullups (1st round with smallest band – 2nd one with purple)
10 Jerks 65#
Time: 8:28
Nice work on the kipping pull ups Nath! π
Congrats on the pull ups π
Yay for lots of pullup progress!
WU x 2
Strength: Push Jerk Practice (x5)
65(10)-75-85-95-105-115
Good heavens will this movement ever click???
Thanks for sharing the bar Chris π
WOD
2 rounds
30 pull ups
10 push jerks @ 100#
Time = 10:19
So discouraged by my results on this WOD today. Did all pull ups without a band, but they were PAINFULLY SLOW! Mostly done in singles and doubles in the last round. Might have been able to go a little heavier on the jerk, but with my less-than-perfect mechanics and the pounding my shoulders took on the pull ups, I was pleased to have a small reprieve when it was time to do the jerks…
Guess I know what I need to work on π
Cashout- bar hold and drop (ahhhhhhhh!!!!)
Great work 5:45 crew!
You shouldn’t be disappointed, watched you persevere through those pullups and resist the urge to get a band.. 30 pullups is like a chipper, one a time as long as you keep at it! π Nice work!!
Great job on the pullups!!
WUx2
Strength – Shoulder Press x5
65-75-85-95-100
WOD
30 Pull ups
10 Jerks @ 125#
Time: 6:02
Cashout: Barhold & Drop 15 sec
Tire Flip. 1st partnered with Karren great job, then at the end did 1 by myself!
Nice job 6:45 gang! Great to meet you Kevin!
Eh Gillyon. How about meeting me Monday after school at 4:00 p.m. at the new Star Bucks for a coffee? The noon hours are a bit crazy for me with extra help and duty.
WU x2
Push press 5 x 45-50-55-60-65 5# PR. Could have gone another 5# at least but didn’t want to tire too much before the WOd either
2 rounds
30 pull ups med band ( blue)
10 jerks 55#
5:36
Should have put more wight on the jerks was way too light, but the pull ups killed me!!
Cash out bar hold & drop…felt nice π
Great job 5:45, glad I could join you, so were my boys!!
Nice work krista, you were fast.. And yes you needed more weight on the jerk! π they looked far too easy for you!
1xmob
2xWU
Strength OHS x 3 (first time at this since knee surgery, basically starting over! )
45×10-65-65-75-85-95
WOD @165
2 rounds
30 pullups
10 jerks
7:38
Liked this WOD.. And like Dan said, I felt like someone had added weight to my bar while I was off doing pullups!! :))
WU X 2
Front Squat x 5
65-70-80-95-105
WOD
30 Pull ups (thickest band – and kipping on last round) :/ h-a-r-d!
10 Jerks @ 70#
Time: 9:58
Cashout: Barhold & Drop 15 sec
Great job Elissa π
Sarah
WU X 2
Strength – Jerks 45-55-65-70-75
WOD @ 55#
2 rounds
30 pulls up (band)
10 jerks
Time: 6:59
WOO tough one.. my arms wouldn’t cooperate to bring the bar up for my last round of jerks! LOL π
——————————————————————————————————————-
Chris
WU X 2
Strength – Jerks 65-75-85-95-105-115
WOD @ 85#
2 rounds
30 pullups (band)
10 jerks
Time: 7:06
So glad Lora you did do another set on strength. I don’t think I could have done another one! ha Good Job!
WUx2
Push Jerks 5x 60-65-70-75-80
2 rounds
30 Pullups with green band
10 Jerks @ 70lbs
Time: 7:37
Fliped the tire with my sister π
Yay on a flippΓ© le tire haha ! Tu as un bon temps Nadine… π
WU x 2
Strength: OH Squat
3 x 95-95-105-110=115
WOD
2 rounds
30 Pullups
10 Jerks @ 125#
Time: 6:50
Nice job Marcel!
WU x2
Strength: started with OHS but felt some issues with my shoulder so I worked my way up to my WOD weight for the Jerks to see if my shoulder could take it.
WOD @ 85# : 10:something. I think I must have wrote my time in someone else’s book (Kim?) π
Oh and I threw the big tire around a bit with the Mexican Powerhouse. π That was fun!
Mobility and WU X 2
Strength : Dead lifts 5 X 80-85-90-95-100
WOD
2 rounds
30 pullups (with red band)
10 push press (35lbs)
Time : 7:37
Flip the tire with my sister !!! π