Check out Heather S. in the July newsletter!
This workout has 2 parts.
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
*If you let go of the bar during one of the sets, you must redo that set.
Rest 3 minutes
Max air squats in 1 minute.
Score is total reps completed in the ladder with your total air squats.
The only thing I can see wrong with Rob’s form is the Bruins logo on his T-Shirt.
WUx2
Strength: Shoulder Press
5x 45-50-50-60-60(4)
WOD:
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
= 66 reps
That was a tough one!
75# for the cleans
20 cleans & 56 air squats
So that’s 76 reps then?
No, I think I meant to write 46 air squats
WU x2
Hang Squat Clean
45×5 65×3 75×3 85×3 95×3 105×2 115×1 125x1PR 130x1PR
WOD @ 95#
83 total reps
Excellent HSC PRs and WOD results Jo 🙂 Congrats!
WU x2
Push Jerk x5 45-55-65-75-80 (didn’t fail but was getting pretty heavy. i think my pre-CF hiatus weight was 90×5)
WOD: with 65#
99 total reps
nice to meet you greg and michelle, good to see you again matt
36 HSC, 63 squats
CFWU x 2
Hang Squat Cleans
5×65
5×85
5×105
5×125
out of time
WOD: @ #125
Total:69
Hang Squat Cleans (kept light, neck still sore)
65×5
75×5
Then 3x 85-95-105-115-125-135
WOD
HSC @ 135 = 37
Air Squats = 63
Total = 100
How can you squat so quickly with legs that long???
Hang squat cleans
45×5 55×5 65×5 75×3
WOD at 65#
total: 71
Push Jerk 5RM -> 50-55-60-65-75
WOD @ 60# – Total – 67
Yay Greg & Michelle!! 😀
Push Jerk (3’s)
50-55-60-70(2)
WOD at 45# Total 54
Welcome Greg and Michelle!!!
Strength Front Squat
5 x 45-55-65-75-85-90
WOD
HSC @ 55# = 38
Air Squats = 49
Total = 87
“Fitness isn’t about getting ready for a trip, or a wedding or a reunion. It’s about getting ready for your life.”
Great newsletter article Heather! 🙂
Thanks Jeff. I was getting ready to go to a class the other day and the thought hit me – What if a year ago I hadn’t found Crossfit? Not a good thought :'(
awesome newsletter Heather
awesome profile Heather! so down to earth about it, yet massive numbers to boast about!
WUx2
Strength Front Squats
3x 100, 115, 120, 135, 140
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
72 reps (95# for HSC)
CFWU x 2
Practice Hang Squat Clean x 5
65-85-105-115-135(Just one at a time)
WOD @ 115#
29 Hang Squat Cleans
43 Squats
72 Reps
This is a very long overdue post…but I had my reasonings.
Though it is a month late, I want to thank everyone for the support and funding that helped send a Crossfit Moncton crew to the games last month. The money raised paid for our registration and enabled us to rent and fuel a van for the weekend. The generosity of the Crossfit Moncton members amazes me. We are a very giving group.
The games was a strange event for me personally. I was in awe of the other athletes…a bit star struck. But, I just wasn’t feeling like myself. I left the second WOD feeling very disappointed with my performance. I just did not feel the drive I usually feel during a WOD. However, when I arrived home, I realized two things 1) I cracked my rib in the first WOD, and 2) I was 6 weeks pregnant. Hehehe
Still waiting on my rib to heal, but I am looking forward to hitting up some Crossfit Mommy WODs with you, Sonia!
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!! CONGRATULATIONS!! 😀
Congrats Gillyon!!!!! I’m soooooooo happy for you!!!
I didn’t that Dave’s little guys could swim. 🙂
Congrats! Congrats! Gillyon and Dave!! I am so happy for you both!
Gosh, I had no idea that you had cracked your rib after that first WOD!! I remember you telling me that week-end that your side was really bothering you…makes sense now!! I hope that you are feeling better…smiles..
Wow!!!! Congratulations you two!!!
Congrats Gillyon and Dave 😀 I knew you had it in you Dave
WoW ! That is great news!! Congratulations to both of you! 😀
So happy for you both! Congrats!
Congrats Gill and Dave!!!
Congrats Gillyon & Dave! Hope your rib is feeling better Gillyon (ouch).
Yay, another Crossfit Baby! A big congrats to you both.
So, anyone willing to guess boy or girl?? Congratualtions!
It’s a loose or win nothing lottery again!!!!
Congratulations Dave & Gillyon that’s fantastic news, the baby that is not the cracked rib.
Fantastic news and congratulations to both of you!
That baby is already an athlete! 😀
Oh Gillyon!!! What awesome news 😀 A big congratulations to both you and Dave! I hope your rib is healing well – hugs!
That’s amazing news Gillyon! Congratulations to you and Dave!
You’ll be in even better shape in a few years of slinging and chasing your kid around! *hehe*
whaaa?
I can’t think of a more deserving couple to get pregnant. Lucky kid!!!
Congratulations to you both
love this news Gill! Congrats. You will b a wonderful mom! Xox
Wow, congratulations!
WU x 2
Practice Hang Squat Clean
65×3,65×5,70×5,75×5,85×4,95×4,105×4,115×4,125×3,135×3(PR10#)
WOD @ 105#
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
Total reps = 83 (2 full rounds & preform 2 HSC)
33 Hang Squat Cleans
50 Squats
CONGRATULATIONS Gillyon!!
Fell better soon
WUx2
Strength – shoulder press
40×5 45×5, 50×5, 55×1 ugh!
WOD #45
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
Total reps = 47 (21full round & only 3 of the 4th round
24 Hang Squat Cleans
23 Squats
This was hard for me as squats are my biggest goat plus been away for 3 weeks. Good to be back though, good to see everyone!!!
WU x 2
Started with Push Press for strength until I realized we could also do Hang Squat Clean so I gladly switched.
75-85-95-105: x 3
110: x 2
120-125-130-135: x 1
WOD: Rx @ 95 lbs
Total reps: 77
It was awesome seeing you today Gabrielle! Glad to hear you are feeling better!
Nice work 3:15 p.m. crew!!
Thanks for the run afterwards Corinna!
Anytime. Good work today!
Front Squats X 1
70-85-95-105 (not low enough)-105-115
WOD
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
Squat Hang Cleans @ 45#
Total: 74 (40 Air Squats)
WU x 2
Practiced Hang Squat Clean
WOD – Total Reps 75
40 – Squat Hang Cleans @ 45#
35 – Air squats
Also 800m run
Felt good today and enjoyed this workout! Great job 3:15 crew…
WU X2
Strength: Push Press (1RM)
55×5 – 65×1 – 75×1 – 85×1 – 95×1(f)
WOD:
~ 32 reps HSC @ 65#
~ 40 reps air squats
TOTAL: 72
Liked this one!!
———————————————-
~ Congratulations Gillyon & Dave!!!
~ Awesome article Heather! Congrats on everything you’ve accomplished in this past year!!
WU x 2
Hang squat clean
95×3
135×1
185×1
195×1
205-f
205×1
WOD @ 135#
28+54=82 reps
123# would have been my 60% but Kevin influenced me to 135#
1 mile jog for a cashout
WU = 75 burpees
Strength: shoulder press(x3)
70-75-80-90-105
WOD: 95# total = 101
51 HSC 50 air squats
Cashout : 800m run
Enjoyed this workout and also seeing all those I haven’t seen in awhile – Gabrielle, Gabe, Cheyenne!!!
See yas soon!
WUx2
Strength Cleans
1x 95-105-115-125-135 (PR)
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
75 reps (85# for HSC)
WU X 2
Push Press 3’s
60- 70- 80- 90- 95
Thanks for the help with the Push press Mel – it’s sooo much easier when you do it right!
WOD
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
26 HSC + 47 Squats = 73 reps
800 m run
Nice job everyone!
Great article in the monthly newsletter. You are doing an amazing job!
Awesome newsletter Heather. You look amazing! Congrats on all your hard work!
WUx2
Strength – OHS X5
65-75-85-95-105(4)
WOD @ 95#
32+43=75 reps
I did not count right at the gym, I forgot 1 full round of HSC, so not 60 but 75
A fun one I am looking to do again 🙂
Great job evening crew!
Excellent Newsletter, way to go Heather!!!
Push Press x10
65-85-95-105-115
WOD @135
30 + 59 = 89
The 5th rep of my 2nd round slipped out of my hands. Guess the weight was perfect. 🙂
Great job 5:30, loved this WOD. The workout felt great today.
WU x 2
Clean x 5: 60-65-70-80-85 (Did the last 2 as a Hang Squat Clean)
WOD with 75#
HSC = 33 reps.
Squats = 47
Total = 80
This was a fun one! Congratulations Heather on all of your accomplishments over the past year at CrossFit. Your numbers are great, and you are looking great to boot! Loved your quote.
WU x 2
Strength: shoulder press x 1
80-100-120-130-140 failed
WOD: 115# total = 70
29 HSC 41 air squats
Cashout : 800m run & stretching
Nice to have you back Johan!
Push Jerk – 5RM
95-115-135-155-170 (PR for reps by 15#) 🙂
WOD (Rx’d at 135#)…
27 HSC + 52 Squats = 79
800m run
Nice work 5:30 and 6:30! That was a good one!
Nice bro
WUx2
Strength = Push Jerks x 5
5-5-5-5-5
85-95-110-120-130
WOD @ #85
+
Squats
Total: 79
Liked this one! Still getting back into the swing of things, and I’d like to try this one again when I’m firing on all cylinders. Sorry to Tim… if you couldn’t breath during the WOD… my bad…. I did use the spray though!!!! Damn long weekends filled with beer and potato salad! *hehe*
WUX2
STR front squat 5rm
135-185-205-225-245-260pr
WOD
Hang squat cleans 135lbs – 50 reps
Squats- 63 reps
Total- 113 reps
** Hook Grip the whole way- even at the bottom.
As usual, cripes man.
WU x 2 (strict pullups on green band and back extensions instead of GMs, all pushups on toes – my elbow is finally starting to feel better – woohoooo!)
WOD at 55lbs = 38 HSCs and 47 air squats = 85 reps
Squat cleans – my absolute biggest goat – glad I was here to practice 🙂 I didn’t mind this one as much as I thought I would considering my not so healthy weekend :p
It was SO great to see everyone today! I missed you guys – it’s awesome to be back 🙂 nice to meet you Vincent! It’s fantastic to have so many new members – looking forward to meeting you all!
It was nice seeing you there Gabrielle!
Happy that you are back Gabrielle!! 🙂
Thanks for your help tonight 🙂
Great to see you back girl!
WUx2
Figure 4 on Post stretch
800m med ball run
Front Squat 3RM
140×5-150-175-200-230(PR reps)
WOD RX 135# = 80 reps
hmmm…. which lady will be next?
http://www.crossfit.com/cf-info/faq.html#WOD0
Anyone but Karen please.
I am hoping to see Angie this month. I still haven’t finished this one as Rx yet.
WU x 2
Strength 3’s OHS
70-80-95 (failed last one)-95 (only got one) – 95 failed
Disapointed, considering my goal was to get to 105 (90% of max)
WOD @ 70#
30 hang squat clean
37 squats
Total 67
Oh, and Congrats Gillyon and Dave!
WU x 2
Strength: Push Jerk x 5
50-55-60-65-70
WOD: Hot and Sticky
29 Hang Squat Clean – 45#
34 Air Squats
Total 63
WUx2
Strength: Shoulder Press (5)
15-15-20-20-25
Practice Skipping and Hang Squat Cleans – thank you for your help Gabrielle.
WOD:
40 Hang Squat Clean – 15#
23 Air Squats
63 Total
Jordan you’re progressing so well, it’s a pleasure to work with you 🙂
WUx2
Strength: Shoulder Press x3
45-65-70-75-80
WOD: Amrap 5 Mins
28 Hang Power Cleans #65
54 Air Squats
Total: 82
Copy cat 🙂
WU X 2
Strength: Hang Squat Cleans (x5)
65(x10)-75-85-95-105(4)
WOD @ 70#
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
Rest 3 minutes
Max air squats in 1 minute.
40 HSC + 48 Squats = 88 reps
Great work 3:15 crew!!
wu x3 minus squats
press max at 110
wod subbing with push press @ 75# and minute of pushups
62 & 28
cashout 2min plank, 3min wall sit, swim
Excited for the kid Dave and Gillyon… you’re going to be amazing parents 🙂
shoulder press x 3
45-50-55-60-65
WOD:
AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.
done with #65 (2 rounds + 1 + 1 of 2nd set
Rest 3 minutes
Max air squats in 1 minute. (28)
total reps = 60