4 rounds is a huuuuuge PR for this WOD! Good job, I kept an eye on you the whole time just to make sure I picked up that #$^*@ bar when you did, or else I would of stopped at 5. It felt veeeeerry heavy this morning!
Gillyon
Well done, Mighty Mouse!
Michelle
Wow!
Also, good job coaching this afternoon 🙂
Lora
Nice work Joanna! That’s a big PR in a short time 🙂
WOD- scaled
Open 11.3
Scaled
AMRAP 5 mins
1 Squat Clean (60 #)
1 Puesh Jerk
Total: 23
I screwed up on calculating and my weight was too light! Brutal.
Lora
Oh yes….more weight for you next time!!
Elissa
I wish we had an 8 or 9 oclock class already! I have the day off tomorrow and that would just be fantastic!! 😛
Elissa
for the express.. is it possible to do strength tomorrow?
Amanda
He usually says no because people need to go back to work and they’re short on time. But I think he should give us the choice for the noon express, as not everyone has to go back to work. 😉
2 Rounds:
– 15 Wall balls (10# then 14# – fall on your bum HeavY)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
45-50-55-65-75-85-95-105 (fell on the second one, repeated and then got 2 reps)
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean (85#)
1 Push Jerk
Total rounds = 21
Cash out – cross legged forward lean
Amanda – Not to sure how to press reply to what you wrote, it only says quote – but I would love to have the option during express….. people that arent working could go from 12 until 1………… or something like that…. I know when I work evenings, its not fun to be done at midnight, and then have no other option except express….. poop! sorry for the ranting.. just wanted to give my opinion =)
Maria
Strength – 2x Squats Clean
45-55-65-75-85-95-100-105 x 1
Open WOD 11.3
AMRAP 5 mins
1 squat clean (70#)
1 Push Jerk
Felt really good today. Happy! Good job everyone!!
Lora
Nice work Mario!
Darsey
Squat clean
95-105-115-125-135-145-155-165-185-190(fail) PR
Wod 11.3 @135#
Total : 22 rds….PR of 7 rds using 30 more lbs
Oct 11/11 was 105# total 15 rds
Did the same modified WOD in Oct/11 with a score of 17 (same weight).
Ron
Strength: Squat clean
2 x 95,105,115,125,135,140,145,150,155
Loved the extra practice and felt better after every lift
***** Really glad to squat clean 5 pounds more than my body weight****
Sooo many things to work on with the clean – straight arms- shrug – burst up – quick under – relaxed hands – elbows up – It’s a freaking miracle I can get the stupid thing off the floor! Glad to get the 19 given they weren’t all pretty. Guess cleans are my next project 🙂
Jeff S
Mob..
2 rounds of
15 wallballs
15 burpees
Burgener x3
Squat clean practice
95-115-135-145-155-165
Thanks for sharing the bar bender!! 🙂
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…
Mobility
2 Rounds:
– 15 Wall balls
– 15 Burpees
Burgener WU x 3
Back Squat x 5
45-75-95-95(3)
WOD (modified): AMRAP 5 mins of Push Jerks at 65#
Score: 51 reps
Feels good to be back!
Welcome back man!
Good to see you this morning Vincent!
Mobility
2 Rounds:
– 15 Wall balls (14#)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
95, 115, 125. 130
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean (115#)
1 Push Jerk
Total rounds = 18
Cash out – cross legged forward lean
Mobility
2 Rounds:
– 15 Wall balls (6#)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
15, 20, 25, 30, 35, 40, 45, 50, 55
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean (50#)
1 Push Jerk
Total rounds = 18
Cash out – cross legged forward lean
Mobility
2 Rounds:
– 15 Wall balls (10 &14#)
– 15 Burpees
Burgener WU x 3
Strength – 2x Squats Clean
65-85-96-105-115
Open WOD 11.3
AMRAP 5 mins
1 squat clean (110#)
1 Push Jerk
12 rounds in total… no pr 🙁
crazy heavy weight girl! go Chantal!!
Super strong, holy cow!
Nice work Chantal!!
Mob.
2 Rounds
15 WB (10 lbs)
15 Burpees
Burgener WU x 3
Strength
Squats Clean 2’s
35-45-55-65-75-85
WOD
Open 11.3
Scaled
AMRAP 5 mins
1 Squat Clean (75 lbs)
1 Puesh Jerk
Total: 19 Rounds
Cash out: cross legged forward lean
2 Rounds:
– 15 Wall balls (20#)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
95×3, 115×3, 115×3, 125×3, 125×3. 130×2 130×2
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean (110#)
1 Push Jerk
Total rounds = 16
Cash out – cross legged forward lean
2 Rounds:
– 15 Wall balls (14#)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
65×2, 85×2, 95×2, 105×2, 125×2.
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean (115#)
1 Push Jerk
Total rounds = 15
Cash out – cross legged forward lean
Squat Cleans x2
65 85 105 115 125 135 140×1 PR
WOD RX’d
11 + 1 Squat Clean (PR from 7 + 1 Squat Clean)
4 rounds is a huuuuuge PR for this WOD! Good job, I kept an eye on you the whole time just to make sure I picked up that #$^*@ bar when you did, or else I would of stopped at 5. It felt veeeeerry heavy this morning!
Well done, Mighty Mouse!
Wow!
Also, good job coaching this afternoon 🙂
Nice work Joanna! That’s a big PR in a short time 🙂
Thank you girls 🙂
WoooooHoooo, Nice PR Joanna
Congrats on the big PR!
Nice Jo!
2 Rounds:
– 15 Wall balls (14#)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
65×2, 85×2, 95×2, 95×2, 95×2.
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean 85#)
1 Push Jerk
Total rounds = 14
Cash out – cross legged forward lean
Mobility
2 Rounds
15 WB (10 lbs)
15 Burpees
Burgener WU x 3
Strength
Squats Clean 2′s
35-45-55-65-75-85
WOD- scaled
Open 11.3
Scaled
AMRAP 5 mins
1 Squat Clean (60 #)
1 Puesh Jerk
Total: 23
I screwed up on calculating and my weight was too light! Brutal.
Oh yes….more weight for you next time!!
I wish we had an 8 or 9 oclock class already! I have the day off tomorrow and that would just be fantastic!! 😛
for the express.. is it possible to do strength tomorrow?
He usually says no because people need to go back to work and they’re short on time. But I think he should give us the choice for the noon express, as not everyone has to go back to work. 😉
Just called you-had
to cancel 4:15.
2 Rounds:
– 15 Wall balls (10# then 14# – fall on your bum HeavY)
– 15 Burpees
Burgener WU x 3
Strength – Squats Clean x 2
45-50-55-65-75-85-95-105 (fell on the second one, repeated and then got 2 reps)
WOD: Open WOD 11.3
AMRAP 5 mins
1 Squats Clean (85#)
1 Push Jerk
Total rounds = 21
Cash out – cross legged forward lean
Amanda – Not to sure how to press reply to what you wrote, it only says quote – but I would love to have the option during express….. people that arent working could go from 12 until 1………… or something like that…. I know when I work evenings, its not fun to be done at midnight, and then have no other option except express….. poop! sorry for the ranting.. just wanted to give my opinion =)
Strength – 2x Squats Clean
45-55-65-75-85-95-100-105 x 1
Open WOD 11.3
AMRAP 5 mins
1 squat clean (70#)
1 Push Jerk
24 rounds. Good one!
Good job!
BEAST!!!!! 😀
Another Mighty Mouse!
Nice score Maria!
WU – 2 Rounds
15 WB (14lbs)
15 Burpees
Burgener WU x 3
Strength Squats Clean 2x 65-75-80-85-90-95- 100 (x1, PR of 10#)
AMRAP 5 mins
1 Squat Clean (65 lbs)
1 Push Jerk
Total: 21 Rounds – PR of 6.5 rounds, and 5# heavier 🙂
Nice sharing the bar with you, Tracy!
Nice PR on the Squat Clean.
Always enjoy seeing you and Greg on Monday’s
Nice work Michelle!
Did a WOD @ Home tonight
MOB/Stretching
“The Chief”
Max rounds in 3 minutes of:
95# pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
R1 – 4Rds + 3 Push Ups = 78
R2 – 4Rds + 1 Power Clean =73
R3 – 4Rds + 2 Power Cleans =74
R4 – 4Rds + 3 Power Cleans =75
R5 – 4Rds + 3 Push Ups = 78
Total: 378
PR of 30 Reps with 10# more!!! Very happy with this one & its still my all-tiime favorite WOD!
Wowsers….Nice PR!
Great stuff there Eric!
Thanks folks! 🙂
WU 2 Rounds of
15 Wall Balls #20
15 Burpees
Squat Cleans
3x 95-115-135-155
I did one jerk for each set
WOD: AMRAP in 5 min
1 Squat Clean #155
1 Push Jerk #155
14 Rounds
Bon travail Guy!
C’est beau Guy!
Mobility
2 Rounds:
– 15 Wall balls
– 30 bday Burpees
– 15 Wall balls
Burgener WU x 3
Squat cleans
95-5
115-2
125-2
135-2
145-2
155-2
WOD: AMRAP in 5 min
1 Squat Clean #130
1 Push Jerk #130
Score: 17 rounds
WOD: 11.3 scaled to 145lbs.
16 rounds.
Thanks for all the encouragement today, I definitely heard everyone on that last rep. 🙂
Good Job Dan, saw that last rep…and was cheering 🙂
Mobility
15 wall balls @ 14#
30 bday burpees for Nadine 🙂
15 wall balls
Group Burgener WU x 3
Strength: squat clean practice (x2)
45(5)-65-85-95-115-125
Nice sharing a bar with you Chris.
WOD as Rx
Games WOD 11.3
1 squat clean @ 110#
1 push jerk
Total: 15 rounds (3 round PR from Oct – and I only landed on my a$$ once!)
Great job Lora!
Mob., Stretches, Low Back work, DU practice, WU, Burgener WUx3
Squat Clean:
2x (95, 105, 115, 125, 135, 145, 155)
1x (175, 195, 205, 215) (PR = 225)
WOD Rx = 14 rounds (PR = 15)
Felt really good today. Happy! Good job everyone!!
Nice work Mario!
Squat clean
95-105-115-125-135-145-155-165-185-190(fail) PR
Wod 11.3 @135#
Total : 22 rds….PR of 7 rds using 30 more lbs
Oct 11/11 was 105# total 15 rds
Nice work on the 2 PRs!!
Those are some big gains Darsey! Great job!
That is impressive Darsey! Good job!
Way to go Darsey! More weight next time.
awesome!!!!
Superb job Darsey!
WU 2 Rounds of
15 Wall Balls #20
15 Burpees
Group Burgener WU x 3
Squat Cleans x2
95-105-115-125-135-145-155-165-175×1
WOD: AMRAP in 5 min @ 135#
1 Squat Clean
1 Push Jerk
21 Rounds
PR of 7 1/2 Rounds from Oct 11 2011
800m run
Cashout + Foam Rolling
Great job 6:45 crew!
Huge PR Gabe! Congrats!
Nice PR Gabe!
Mobility
15 Wall Ball (10lbs) x 2
15 Burpees x 2
Burgener WU x 3
Strength : Squat Clean 5 x 30-40-50-50-50
WOD
AMRAP in 5 min.
Squat Clean
Push Jerk
(40lbs)
Total : 26
Thanks Kevin and Jo for putting the music loud tonight because that one made me scream haha !! Good job 6:45 crew 🙂
Nice change with the WU today.
Squat Clean practice to 185#
Thanks Sean and Dan!
WOD (Rx’d) —> 14 Rounds (PR by 5 rounds)
Result in March and October 2011 were both 9 rounds.
Love that WOD cause it’s my bodyweight.
Great job 5:45 crew! Fun class.
Awesome job today Jeff!
Congrats Jeff!
Superb job Jeff!
Nice one!!
Mobility
15 wall balls (6#)
30 burpees
15 wall balls (6#)
Burgener WU X 3
AMRAP 5 mins
1 squat clean (45 #)
1 push jerk (45#)
Reps = 25
Mobility
15 wall balls (20#)
30 burpees
15 wall balls (20#)
Burgener WU X 3
AMRAP 5 mins
1 squat clean (110#)
1 push jerk (110#)
Reps = 16
Technical lift! Thanks for all the pointers! Need to keep working hard at it.
WU
Strength: Squat Clean
65-85-95-105-115-125-135
140 and 145: I cleaned, but not a squat clean
WOD @ Rx 110lbs
17 rounds
Last time 13 rounds + 1 rep
Happy with this!
Another great fundamental class.
Nice job doing this one as Rx and getting great scores Joanna, Chantal and Lora!
Congrats Corinna. Nice work!
Wow! That is a great PR Corinna! Excellent work!
Mobility
2 Rounds
15 Wall Ball – 20#
15 Burpees
Burgener WU x 3
Strength – Squat Clean 95-105-115-125-135
WOD @ 120#
AMRAP in 5 min.
1 Squat Clean
1 Push Jerk
Total – 17 Rounds
15 Wall balls + 15 Burpees (X2) + Burgener WU (x3)
Strength: Squat Cleans
(x2) 65 – 75 – 80 – 85 – 90 – 95 – 100
WOD: “Modified”
– Deadlifts + Hang Squat Cleans @ 75#
Total: 21
Did the same modified WOD in Oct/11 with a score of 17 (same weight).
Strength: Squat clean
2 x 95,105,115,125,135,140,145,150,155
Loved the extra practice and felt better after every lift
***** Really glad to squat clean 5 pounds more than my body weight****
WOD: Open WOD 11.3 AMRAP 5min
1 Squat clean #115
1 Push jerk #115
Score – 27
Only did 5 push jerk, shoulder still hurting
Great job Ron! Take care of that shoulder!
WU
15 Wall balls+ Burgener WU
Strength: Squat Clean [email protected], 2x 55, 65 70 75
WOD @ 65
AMRAP in 5 min.
1 Squat Clean
1 Push Jerk
Total 17 ( or 18 ) … got confused in my count AGAIN! lol
Good job everyone tonight!! And thanks for the Burpees!! 😀
Great job Birthday Girl!
Happy Birthday!! Great sharing the bar with you 🙂
Mobility
15 wall balls @ 14#
30 bday burpees for Nadine
15 wall balls
Group Burgener WU x 3
Strength: squat clean practice (x2)
45 (5) 55-65-75 (2) 85 (5) 95 (2)
WOD
Games WOD 11.3
1 squat clean @ 85#
1 push jerk
Total: 19 rounds
800 m run
Cross legged stretch at home
Sooo many things to work on with the clean – straight arms- shrug – burst up – quick under – relaxed hands – elbows up – It’s a freaking miracle I can get the stupid thing off the floor! Glad to get the 19 given they weren’t all pretty. Guess cleans are my next project 🙂
Mob..
2 rounds of
15 wallballs
15 burpees
Burgener x3
Squat clean practice
95-115-135-145-155-165
Thanks for sharing the bar bender!! 🙂
WOD Rx
13 rounds
Nice work as RX’d Jeff!
Nice work Jeff!
Mob
WU
Squat cleans 5 x 35, 2 x 55-65-70-75
WOD @ 65#
23 reps