Check out Amber Weatherby in the newsletter this month.
Today’s workout is brought to you by:
Maritime CrossFit
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24/20β)
30 Power Cleans (135/95/60%)
20 Jerks
10 Thrusters
Group WU
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
95-115-125-135-135-135-135-135
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24β)
30 Power Cleans (105)
20 Jerks
10 Thrusters
Time = 17:46
Nice work Shawn!!
MOB + Group WU
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
65# x 3
75# x 2
90# x 2
100# x 1
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24/20β) – 20″
30 Power Cleans (135/95/60%) – 95#
20 Jerks
10 Thrusters
TIME: DNF…12 Jerks
Thanks to whoever put my bar and weights away.
Maritime CrossFit
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
65-75-85-95-105-115-125-135
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24/20β) – 20
30 Power Cleans (135/95/60%) – 95# – Did 5s,4-4-2
20 Jerks – 5-5-5-4-1
10 Thrusters – 3-4-3
15:52
Went well overall. Thanks for the tips Shane!
Mobility
Group Warm up & Mob
Every 90 secs for 8 rounds
3 Power cleans
2 Jerks
1 Thruster
95×2
115×2
125 x4
For time
500m Row
400m Run
50 Air Squats
40 Box jumps
30 Power Cleans
20 Jerks
10 Thrusters (#95)
Time 14:33
Ankle is still messed up so had to scale, I did a 500m row instead of run, 40 Situps instead of box jumps, thanks Shane for the class. Have a great day everyone.
Warmup
Strength – 90s between rounds for 8 rounds
3 power cleans
2 jerks
1 thruster
55-55-65-65-75-75-85-90
(Hmmm I think I had more in me. 95 for sure)
WOD @75lbs
15:59
Liked this. I think it is worse on paper (does that ever happen?). I think the heat made it worse. Would like to try this again in a nice crisp day.
90 sec between rounds for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
55-55-60-65-65-70-70-75
Maritime Crossfit WOD
500m row
400m row
50 air squats
40 box step ups (12″ box)
30 Power cleans @45#
20 Jerks
10 Thrusters
Time:18:07
A couple of people said they thought this WOD wasn’t too bad. For me, it was really terrible. I have asthma and the air felt heavy and humid today. Therefore, I found it hard to breathe and almost met Pukie towards the end of the WOD.
BUT I finished under the time cap and left the gym feeling pretty proud of myself π
You definitely should feel great! That air is no joke, well done :)!
You should feel proud, that air quality is no joke. Well done :)! ππ»ππ»
Mobility
Group warm-up on the rower. Had to do 7, 1, 9 burpees.
Strength β 90s between rounds for 8 rounds
3 power cleans
2 jerks
1 thruster
40, 45, 45, 50, 50, 55, 55, 60
WOD @ 40
16:25
Not too proud of my thrusters…got stuck once in the bottom (lost my brace and too low in the squat). Hot, hot hot morning. Thanks for the class Shane!!
Maritime CrossFit
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24/20β)
30 Power Cleans (135/95/60%)
20 Jerks
10 Thrusters
Score : 13:53 @ 75#. Definitely had more to give weightlifting wise as I completed 10 cleans on my first round. Re-adjust next time ! 80-85# maybe ?!?
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
65-85-95-105-115-125-135-145
WOD Rx’d
12:53
A little slower than I hoped, but still happy to be in the 12’s.
Row – 1:45
Run – ?? but not fast
Sq – 25+25
BJ – 30+10
PC – 6-6-6-6-5-1
PJ – 10-6-4
Th – 6-4
Mob
Group Mob & WU
Every 90 secs-8 Rounds
3 PWR Cleans
2Jerks
1 Thruster
45-50-55-60-65-70-75-80#
WOD: 20 Min Cap
500M Row
400M Run
50 Squats
40 BoxJumps(15″)
30 PWR CL (55#)
20Jerks
10 Thrusters
Time: 19.56
Complex: 95-95-105-105-135-135—–135
WOD with 95#
17:35
Fun muggy class! Merci Coach Marcel!
Nice improvement on your cleans tonight Alex.
Amber, I loved your article in the Newsletter. So honest. Everybody has a story to tell, and yours was certainly one of my favourites so far.
group mob
every 90 sec for 8 round
3 power clean
2 jerk
1 thrusters
65-75-75-75-
85-85-85-95
for time
500 m row
400 m run(500 m row)
50 squat
40 box jump (step)
30 power clean 85#
20 jerk
10 thrusters
time 12:45
Group MOB (300m rowing + 10 burpees in total)
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
55-60-65-70-70-70-70-70# *stopped at this #, shoulder pain
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24/20β) *scaled to 18″
30 Power Cleans (135/95/60%) *scaled to 65#
20 Jerks
10 Thrusters
TIme: 18:31
Holy heat & humidity. Thanks for the class Joanna!
On paper really didn’t think I stood a chance of finishing this, happy with results & the push on finishing the thrusters at the end :)!
Group MOB.
Warm up – 3 rounds
Row EXACTlY 100m. 1 burpee for each m over or under
17 Burpees total, 3,7,7 (103m, 93m, 93m)
8 rounds, every 90 seconds
3 Cleans, 2 jerks, 1 thruster
65#,75#,85#,95#105#,115#,125#,135# (first ever 135# thruster. Could have gone heavier)
WOD
500m row (1:51)
400m Run
50 Air Squats
40 Box jumps (20″)
30 Cleans (95#)
20 Jerks (95#)
10 Thrusters (95#)
18:31
Not as bad as I thought. Was really doing well, up to the Jerks. #3 caught myself HARD in the chin, with my mouth open. Was fairly sure I broke some teeth. OUCH. Probably cost me 2 min overall. Had to take a break to recover and never fully got back in the game.
Last 3 thrusters synched with Christie. Thanks for the push.
3 rounds 100m row plus 3 burpees 1st 2 and 5 burpees last round
Maritime CrossFit
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
55-60-65-70-75-75-75-75#
For time:
500m Row
400m Run
50 Squats
40 Box Jumps
30 Power Cleans 55#
20 Jerks 55#
10 Thrusters 55#
17:18
Thanks Marcel great Sweaty 5pm
Great push on a tough WOD Janet.
PC-Jerk-Thruster complex
55-75-85-90-95-100-105-105
WOD @85, box [email protected]′
17:54
This one absolutely destroyed me…in every aspect!
Merci Marcel!
De rien…Glad I am still able to surprise! You gave it everything on that WOD and it showed – well done!
Loved reading the newsletter Amber. I love reading the successes folks have outside the gym.
Every 90 Seconds for 8 rounds
3 power cleans
2 Jerks
1 Thuster
55-65-70-75-80-85-90-85 (Back to 85 for last list. Oufff, the 90# thruster killed me)
WOD with weights at 70#. Time – 17:47
The weight felt good, but MAN…. that was one of the hottest, sweatiest WODs all summer long! For once, I don’t think 6 a.m. was any cooler. I agree with Gillyon’s comment about trying this again on a cooler day.
Good one. I enjoy WOD’s with lots of different movements.
Every 90 seconds, 8 rounds:
3 power clean
2 jerks
1 thruster
55-60-65-70-70-70-70-70 that’s all the wrist could handle today
Wod with 55# and 18″ box
17:07
Group WU
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
65-75-85-95-100-105-115-120
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (20″)
30 Power Cleans (85#)
20 Jerks
10 Thrusters
Time = 17:20
Still dripping sweat, thanks Chantal!
Every 90s for 8 rounds
3 Power Cleans 2 Jerks 1 Thruster
35# – 40# – 45# – 50# – 55# – 60# – 60# – 60#
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (12″)
30 Power Cleans (60% – 35#)
20 Jerks
10 Thrusters
Time: 17:11
3 pc 2 jerks and a thruster in a pear tree every 90 seconds for 8 rounds
95-95-95-95-95-95-115-135 ( Kevin told us to add more weight in last two no matter what I was content for 95 todayπ)
500m rowing about 1:50
400 m running who knows time
50 unbroken squats not bad considering my stupid knee
40 box jumps ( 20 inch thank you )
30 power cleans 115#
20 push press 115 (12-8)
10 thrusters (unbroken…. But I dumped all my weight 65#)
17:00
Liked this WOD although wasn’t feeling ready today and almost didn’t come
Mobility
Group warm-up on the rower. Had to do 14, 3, 3 burpees.
Strength β for 90s between rounds for 8 rounds
3 power cleans
2 jerks
1 thruster
45, 50, 55, 60, 65, 70, 75, 80
WOD @ 55
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (20β³)
30 Power Cleans @60% β 55#)
20 Jerks
10 Thrusters
Time: 17:24
WUx1
Group WU
Every 90s for 8 rounds
3 Power Cleans
2 Jerks
1 Thruster
80-80-95-95-105-105-115-115
For time:
500m Row
400m Run
50 Squats
40 Box Jumps (24β)
30 Power Cleans (95#)
20 Jerks
10 Thrusters
Time = 13:38