Did you know we have a class dedicated to the Olympic lifts? The snatch and C&J are the staples, but we also work on accessory lifts to help with parts of each movement. If you would like it added to your membership (which is free by the way), you just need a couple minimum requirements – be able to full snatch 45/65# and be able to clean and jerk 65/95# (women/men weights).
If you would like it to be added to your membership so you can start reserving those classes or have any questions, just send Kevin an email.
Good Mornings x5
Keep weight ‘light’ for 5 sets.
Rest 2 minutes between sets.
Practice HPC for 10 minutes, building up to WOD weight.
EMOTM for 5 minutes
6 Hang Power Cleans (155/110#/65%)
Max Burpee Box Jumps (24/20″) in remaining time
Cashout – Accumulate 5 minutes in a plank
Good Mornings x5
35-45-55-60-60
Practice HPC for 10 minutes, building up to WOD weight.
worked up to 85# that felt good.
EMOTM for 5 minutes
6 Hang Power Cleans @ 85#
Max Burpee Box Jumps
Burpee Box Jumps = 27
Cashout – Accumulate 5 minutes in a plank (5 min plank unbroken)
Great class Patrick! I wasn’t sure if I was going to clear a couple of the box jumps. This is quick no time to think/rest just keep moving and pick up the bar. I really enjoyed the WOD. Great work 6am’ers!
5 mins unbroken!! You’re a tank. Good job Maria!
Agreed! Amazing.
You should have seen her do the 10 min plank unbroken…
Thanks! I’m just stubborn is all 🙂
Agreed – amazing
Way to go!
Stellar performance Maria!
Awesome job Maria!
Awesome work Maria!
Amazing!
Definitely recommend Oly class! 😉
Agreed! It helps so much with technique! Breaking down the lifts into different components really helps with the over all movement. Lots of things click after doing Oly classes.
Me too – really like this class and I am missing it. Can’t wait to pick it back up after christmas.
Mobility
WU x 1 + 200m row
Group Mobility
Weighted Good Mornings x5
35-55-55-65-65
Practice HPC for 10 minutes, building up to WOD weight.
55-60-65
EMOTM for 5 minutes
6 Hang Power Cleans @60#
Max Burpee Box Jumps 20″ in remaining time
9, 6, 6, 5, 7
Score: 33
Cashout – Accumulate 5 minutes in a plank (extremely broken)
Wow is all I can say. Thanks Patrick, good job everyone!
That’s a lot of burpees Kelly! Good job!
Thanks Maria, right back atcha 🙂 I must say, I had no love for this WOD 🙁
Good job Kellly!! Amazing score!
Lots of hard work Kelly! Excellent score.
Great job Kelly
Great job Kelly!
Nice work Kelly!
WU x 1 + 200m row
Good Mornings x5
All with empty 35# bar – my hammies are still semi mad at me and 35 felt just right.
Practice HPC for 10 minutes, building up to WOD weight.
I did 75, 85… my goal was 95 but 85 felt plenty heavy. Glad I stuck to that weight.
EMOTM for 5 minutes
6 Hang Power Cleans @ 85#
Max Burpee Box Jumps
Burpee Box Jumps = a sad sad 11. My mental game just wasn’t there. Tired legs gives you too much time to thing about jumping on that box. Ugh. My tip of the day: don’t think, just do.
Cashout – accumulate 5 mins. in a plank. Did 10 sets of 30 seconds.
Great work Chantal! It was much tougher than it looked.
Mob + WUx1
Back Squat 5-5-5-5-5
185-205-225-245-265
Shoulder Press 5-5-5-5-5
80-90-100-110-120
Row 30 mins = 6144m
(kept about 2:30/500m pace)
Nice work Mario!
Mob + WU x1 + 200m row
Good Mornings 5 set of 5 (rest 2 min between sets)
45-50-50-50-50#
Hang Power Clean
Build up to WOD weight
45-65-85-95 #
EMOTM for 5 min
6 HPC 95#
Max burpee box jumps (24′) for remainder of min : 33 total
Cashout:
5 min plank.
Good job Morgan! Solid form on the HPCs!
Excellent job Morgan!
Nice work Morgan!
Mob + WU x1 + 200m row
Good Mornings 5 set of 5 (rest 2 min between sets)
95-105-115-125-135
Hang Power Clean
Build up to WOD weight
95-105-110-115
EMOTM for 5 min
6 HPC 115#
Max burpee box jumps (24′) for remainder of min
Total –> 31 burpee box jumps
Cashout:
5 min of accumulated plank (7:10)
Great job 6:00 am peeps!
Another solid performance by the Great Gabe!
Good job Gabe!
C’est beau Gab!
Great work Gabe!
Thanks!
Open gym
Snatch 75# 2×3
C&J 100# (2+1)x3
Pause Back Squat 140# 3×3
WOD RX
25 Burpee Box Jump 20″
Easy pace 2008m Row in 9:13
Great job Jo!
Lots of work Jo! Nice work!
Good mornings
5×5
(35-35-40-45-50)
Hpc
55(6)-60(6)-65(6)-70(6)-75(3)
Wod @ 75#
30 burpees
5 min plank (took 6:50)
Thanks Patrick for the great class!
Great job! 30 burpees is an awesome score.
Amazing. I could tell you were pushing really hard on this one 🙂
My brain can’t figure out how you did so many burpees in so little time, Natacha!! Nice work!
Solid work Natacha.
Thank youS!!
C’est besu Natacha!
Nice work Natacha!
Mobility
WU x 1 + 200m row
Group Mobility
Weighted Good Mornings x5
35-45-45-45-45
Practice HPC for 10 minutes, building up to WOD weight.
35-55 (left wrist started to bother me so I stopped)
EMOTM for 5 minutes
6 KB Swings @35#
Max Burpee Box Jumps 18″ (? black box) in remaining time
6, 5, 6, 6, 6
Score: 29
Cashout – Accumulate 5 minutes in a plank (5 x 1 min)
Thanks Patrick!
Nice score Laura! Hope your wrist feels better next time. If not, let the coach know.
Great job Laura!
Great work Laura!
Open Gym
Decided to do Oct 24/14
OHS X 5
Did all sets at 50% = 80#
*final four sets with foam rollers in front of knees and goal was to squat and not knock them down….that was fun
WOD done @ 50% of OHS = 80#
5 Rounds
9 Deadlifts
6 Hang Power Snatch
3 OHS
Time = 5:56
Thanks for the class Kevin!!
oooh, you picked a good wod! It was a tough one!
Nice job Jeff!
Mobility
WUx1
Open Gym
Hang Power Clean WU 35-55-65-75
WOD: 5 Rounds
20 Wallballs @ 14# 10′
10 Hang Power Clean @ 75#
Time: 10:57
Thanks for joining me Mel!!!
Fun Class thanks Kevin!!
Nice Wod Steph! Great work!
Mobility
WUx1
Open Gym
Good mornings x5
15-35-40-45-50
Warmed up with power cleans @ 55-75×5
WOD: with Stephanie
5 Rounds
20 Wallballs @ 12#/9″
10 HPC @ 75#
12:39
Thanks Stephanie for letting me join in on the ‘fun’!
Ain’t nothing fun about wall balls! lol. Great job Mel!
Agreed!
Great work Melanie!
Good Mornings x5
5 sets and rest 2 minutes between sets
35, 40, 40, 45, 45
Practice HPC for 10 minutes, building up to WOD weight
40, 45, 50, 55
EMOTM for 5 minutes
6 Hang Power Cleans @55)
Max Burpee Box Jumps 20″ in remaining time (step ups)
Only 15 burpees 🙁
Cashout – Accumulate 5 minutes in a plank (beside Maria…just sayin’)
1:30, 1:00, 1:00, 1:00 :30
Fun and deceptive. Thanks for the class Patrick.
Nice work Jackie!
Ginette…missed you this morning!
So strong!
Great work Jackie, that was tough!
I am wrecked from this week, but I couldn’t pass up today.
Good AMs x5
45-45-45-45-45
HPC x3
95-135-145-155
WOD Rx’d
8-7-7-7-10
Total – 39!
Cashout – 9 minutes and 11 seconds of pure joyful bliss to get a 5 minute plank
Thanks for the back smash Amanda. And thanks for being my reluctant partner CAM.
Nice work coach!
Awesome total Kevin with your highest round at the end!!
– Mob
– WUx1
– 200m row
– 10x hang clean with a bar
Good mornings x5
45-65-75-85-95
Hang power clean x6
85-95-105
WOD at 105# & 23″
9-5-4-4-3 = 25 … Ughhhhhhhh you’d think I’d have learned by now not to underestimate a WOD because “it’s only 5 minutes” 😛
Accumulate 5 minutes in a plank: 7 minutes (1min-1min-30s-30s-1m-35s-25s)
Haha, nice work Ryan! The short ones are usually some of the toughest ones!!!
Mobility and Wu x 1 + 250m row
Group mobility and Wu
Strength weighted good mornings
65/ 95/95/95/95/95
Hang power cleans
95/ 135/ 135/ 155, 6 reps each time
Wod EMOTM for 5 min
6 hpc @ 155#
Max Burpee box jumps @ 24” Rest of min.
10/6/5/5/7
33 rx’d
I paced a little more than I should have could have got a couple more burpees in. Good Wod for getting a puked feeling.
Great class Patrick and great work 6 amer’s!
100 lbs more than me on the WOD. Think about that… Man, I hate getting old. 😉
I am just stubborn and foolish most of the time Jackie!!
You are kicking &&[email protected]&@ Jackie!!
Good mornings.. Just used a 35# bar, trying not to anger my sore hamstrings or my back
WOD with 95#, got 21 burpee box jumps
Got to pair up with the awesome Heather Steeves – thanks Heather!! Nice work on the wod!
That was a fun wod & class.
Nice work Amanda!
mob wux1 + 200 m row straight leg
group wu mob
weighted good morming 6 set 5 rep
hang power clean
95×6 95×6 115×6
EMOTM for 5 min
6 HPC 115#
max burpees box jump ( 20 in)
step on and off
8-4-5-5-5 =27
cash out plank
4:43 min in 5:00 min
Nice work Gilles! You and Maria showing off your planks.. A little jealous!
Great job Gilles! Had you been 100% you would have had that plank 🙂
Good mornings
35-55-60-65-70
WOD @ 75# 10 Burpees box Jumps
I think I did too much that involved my grip/forearms this week and I went too heavy on the HPC. On the 4th set I didn’t get any burpees. I grip kept letting go on the 4, 5, 6 reps.
Definitely room for improvement…
Nice work, way to tough it out!
Good mornings 5×5
45-65-85-85-85
HPC build up to wod weight
EMOTM for 5 minutes
6 Hang Power Cleans (125lbs)
Max Burpee Box Jumps (24″) in remaining time
Score: 34
Thanks Joey!! That was fun!!!
Great work Pat!
Holy burpees batman! You were very motivating this morning throughout the WOD, looks like you took your own advice and did not stop!
Oly class is fantastic! Helped me improve leaps and bounds and still improve more each class!
Mobility
WU x 1 + 200m row
Group Mobility
Weighted Good Mornings x5
35-55-75-85
Practice HPC for 10 minutes, building up to WOD weight. One arm KB
30-40-45
EMOTM for 5 minutes
6 Hang Power Cleans @ 45#
Max Burpee Box Jumps 24″ in remaining time = 25
Cash out accumulate 5 minutes in a plank – it took me 6:25
Awesome work on the plank again tonight Gerry.
Wux1 250 row
Group wu
Good Mornings x5
75-95-105-115
Practice HPC for 10 minutes, building up to WOD weight
95-115-135
EMOTM for 5 minutes
6 Hang Power Cleans @ 125# lowered weight to 115 for last 2 rounds as wrist was sore. I was playing around too much with a hook and closed grip and lost time.
Max Burpee Box Jumps
Burpee Box Jumps = 16
Cashout – Accumulated 5 minutes in a plank In 7:50 minutes – fore arms and shoulders were burning throughout
Mobility
WU x 1
Group mobility and WU
Good mornings x 5
35-45-55-60-65
Practice HPC to warm up for WOD
55-60-65
WOD @ 65#
21 burpee box jumps
Happy with that. Fell (ish) in the second round and was worried I’d lose my box jump mojo, but just kept going.
Cashout: accumulate 5 min plank (6:50)
Fun class 🙂
Way to persevere and show that box who’s the boss!
Mob + wu + 200m row
Good Mornings x5
35-40-45-50-55#
Practice HPC for 10 minutes, building up to WOD weight– 60#
EMOTM for 5 minutes
6 Hang Power Cleans @ 60#
Max Burpee Box Jumps @ 18″
Burpee Box Jumps = 16
Cashout – Accumulate 5 minutes in a plank (9:00)
800m run
Thanks to Amanda for taking some time to work with me in the warm-up room before class!
Mobility
Warm up x1
Strength: Front squat
85×5-100×5-110×3-120×2-130×2-140×1(5#Pr)
WOD:
-500 meter row
-5 rounds of Cindy(5 pullups, 10 push ups, 15 squats)
-50 burpees
-50 double unders
Time: 18:49
You going to just be modest and omit the fact that this was your first ever wod with double unders?
Also, good job on your front squat PR
WU B x 2 + 200m row
Good AM 5×5
45-55-60-65-70
HPC practice
65-75-85-95-100
WOD @ 95 + 20″ box
Total: 24 (7-5-5-3-4)
5 minute plank – unbroken (that was harder than it should have been
You almost cut my plank time in half! Jealous!
Yeah but your time was cooler than mine…
Weighted Good Mornings – 5 sets of 5
35# – 35# – 40# – 40# – 40#
Hang Power Cleans – Build up to WOD weight
40# x 3 – 45# x 3 – 55# x3 – 60# x 3
WOD: EMOTM for 5 min
6 HPC (65% @ 60#)
Max box jump burpees @ 20″
Burpees: 27
Cashout 5 min of plank
Weighted GM’s 5 sets of 5
65 – 95 – 115 – 120 – 120
HPC:
135 – 145 – 155
Wod Rx’d
Burpees: 34
Thanks for the tips on HPC’s and the push at the end Kevin! I hate/love you for it 😀
I couldn’t resist, I want 100 posts :). You know, one thing I hear from a lot of people is “Crossfit is WAY too competitive for me.”. If they would just read a few of these posts they’d see we don’t compete against one another, we celebrate one another. Big difference 🙂
A little late posting oops 🙂
Mobility & WU
Weighted good mornings @40#
WOD @ 55#
5-3-2-2-3
Total 15
Great class, I’m glad I was able to make it in.