Open WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:

1 Squat Clean (165/110#)
1 Push Jerk

Compare to Apr.9/11

Jeff and Gerry find rowing challenging with a baby

97 thoughts on “Open WOD 11.3”

  1. Wait list people – you are more than welcome to come in for the warm-up, work on a skill or stretch, and then the workout.

  2. WU x2
    Practice Squat Clean & Jerk up to 110#

    Wod as Rx – 7 Rounds (14 reps..1 rep less than in Apr)

    Great job 6am! Some of you got an extra “bonus” just before the workout and were using more weight than you thought you would be, but you all did it!

  3. Great first WOD! Thanks Coach Patrick for your help today! 🙂

    Mobility x 1
    WU x 2

    Strength practice Clean & Jerk
    10reps x 25#
    5 reps x 35#
    3 reps x 45#

    WOD – Modified
    Power clean and Jerks 11 AMRAPs @ 45# for 5:00min.

    2 x 10reps McKenzie Push-ups.

    Cash out 25# for 0:55 sec overhead hold.

  4. Squat clean 5x
    45-60-70-80-90

    WOD @ 85#
    total: 16

    Really happy to see some of the 6am crew with us this am :). Great job everybody!

  5. WU x2

    Stretching & flexibility

    WOD:
    Complete as many rounds and reps as possible in 5 minutes of:
    1 Squat Clean (110#)
    1 Push Jerk

    = 1 squat clean.

    Grrr

    Frustrating, because I managed to get one in last time I did this…so I was thinking that I’d maybe get a few in this time. I had a mental block this morning that kept me from getting under the bar, so I’ve got some work to do. I know I CAN, just need to get past the mental block.

    Great job on the cashout, Cheyenne! 😀

  6. Wux2

    Strenght – Front Squat
    75-85-95-105-125

    AMRAP 5 min
    1 Squat Clean 105#
    1 Push Jerk

    13 rounds

    cashout – Overhead Hold – 5:06 mins

    Simple yet very effective workout. Great Job 6am.

  7. I have to cancel my 4:15 p.m. class. I have been sick since Saturday and I was hoping for a miracle recovery today…..bummer.. Today is my b-day so the 4:15 p.m. class is now off the hook for doing 39 burpees.

    1. Happy birthday Corinna 🙂 so sorry to see you are not feeling well on your birthday, but I hope you have a great day nonetheless! Big hug!!!

    2. Happy Birthday Corinna! Hope you feel better soon! And 39?? I think you are just trying to make us do more burpees 🙂

    3. Happy B-day! You’re just a few weeks older than me… although I think you must’ve ment 29!!?!! Good recovery…

    4. Have a really Happy Birthday Corrina and don’t feel bad about not being there for birthday burpess…I think there’s another birthday this week 🙂

    5. Oh Corinna HAPPY HAPPY BIRTHDAY!! I would have been happy to do burpees for you 🙂 Hope you are better soon!

    6. Happy birthday Corinna! Sorry you are sick on your birthday….hope you are feeling better soon. I think cake will keep for a few days 😉
      (PS and thanks for NO burpees!)

  8. Drove up to CrossFit Fredericton today on the bike. Quite enjoyed my time there.

    OHS x5
    95-115-135-145-155-165(x3) wrists were not feeling great

    3 rounds of:
    10 Hang Power Clean (135 pounds)
    10 Ring Dips

    2:27

    Ring dips are still a goat.

    Nice to meet everyone!

  9. WU x 2 (PR on pull-ups: 2 sets of 10 no bands…)
    practice squat clean and push jerk up to 100lbs
    (5 lbs PR for Push jerk).
    WOD with 90 lbs: 10 rounds

    25 lbs overhead hold: 3:20

  10. CFWU x 2

    Strength – Shoulder Press x 3
    65-85-105

    WOD – AMRAP in 5 mins – Knee still pretty sore, subbed WOD
    1 Clean 135#
    1 Push Press

    18 Rounds

    Cash Out – Overhead Hold 45#
    6:15

  11. WUx2

    Strength – Push Press X5
    95-105-115-125-135×4

    WOD: Open WOD 11.3
    1 Squat Clean (135#)
    1 Push Jerk

    13 rounds 1 squat clean

    Did this as Rx for the Games Open and had 2 rounds + 1 squat clean

    Cashout – Overhead Hold 45#
    1:43

    Great job 4:15 crew!

  12. WU x 2

    Strength: Front Squat 3’s
    40-45-50-55-60

    WOD:
    AMRAP 5 minutes
    1 Squat Clean (55#)
    1 Push Jerk
    15 rounds

    Cashout-Overhead Hold 25#
    5:43

  13. WU X2
    Strength: Front Squats
    (1 RM) 65 – 85 – 100 – 115 – 120 (matched previous PR)

    WOD: (modified due to shoulder)
    ~ Deadlifts
    ~ HANG Squat Cleans @ 75#
    RESULTS: 17 Rounds
    Started with 85#, but the first couple of attempts just didn’t go up. After the WOD tried the 85# again, just to prove I could do it… which I did 🙂

    CASHOUT: Overhead Hold with 25# plate:
    TIME ==> 8:01 😀 That was crazy – but Fun!… Thanks for all the cheers.

  14. WU x 2
    No strength
    Practiced squat cleans and jerks (x5)
    65-85-95-105

    WOD
    AMRAP 5 minutes
    1 squat clean (110#)
    1 push jerk
    Total = 12 rounds

    First time doing this and very happy to do as Rx’d. I had clean and jerk envy when all of you were doing this WOD in April for Games WOD 11.3…. I was still new to CF then and wouldn’t have come close to this weight or this score….

    Cashout – Overhead hold (25#) – 6:00

    Great job 4:15 crew.

    Welcome to CFM Blake. 🙂

  15. Squat Clean & Jerk practice

    Open WOD 11.3 (165#) —> 9 Rounds

    Same score as the Open. Should have done better but the bar was feeling heavy and I wasted time being angry.

    Welcome to CFM Blake! You worked hard tonight!

  16. WU X 2
    squat clean & jerk practice

    Open WOD
    AMRAP 5 minutes
    1 squat clean (95#)
    1 push jerk
    Total = 15 rounds

    Note for next time – 95# was slightly over my 80%, but think I should have gone a little heavier.

    Cashout – Overhead hold (25#) – 10:14

    Great job everyone and thanks for all the encouragement … you guys rock!

    1. I think most people would have a hard time holding their arms up for 10 minutes without any weight. To do it with 25lbs, I didn’t think I would see that at the gym today. Hats off to Heather.

  17. WUx2
    Squat Clean + Jerk practice x3
    65-85-90-95-100-105(Couldn’t squat clean it, but power cleaned and front squatted it)

    WOD @ #95
    I spent a 1min and 20secs trying to get the 110 cleaned, didn’t work. So I stripped the bar to #95.
    Total: 8 Rounds

    Last time I did this as Rx twice, first time: 0 rounds, second time: 2 rounds. I’m pretty happy that I consistently got #95 in a squat clean today. Certainly beats last week when I couldn’t get #75 😀

    Cashout: Overhead hold #25 – 4:01

  18. WuX2
    practice squat clean + jerk

    Complete as many rounds and reps as possible in 5 minutes of:

    1 Squat Clean 135#
    1 Push Jerk

    Total:16

    Cash out: 45# overhead hold
    Time: 3:09

  19. Kevin, thanks for the coaching today. I think my technique on the squat cleans- though still needs work- improved. I’ve got bruises on my legs, is that a sign?

  20. my second WOD, funny 4 days have passed since my first and i still can’t bend my arms far enough to put food in my mouth.. hmmm maybe this is the reason for all the low body fat % that i see around the gym? lol..

    WuX2
    practice squat clean + jerk

    Complete as many rounds and reps as possible in 5 minutes of:

    1 Squat Clean 95#
    1 Push Jerk

    Total:19

    Cash out: 45# overhead hold
    Time: 4:01

  21. wu x2
    Practice squat clean & jerk x 3
    65,95,115,125,130,135×1,140×1

    WOD: AMRAP 5 min
    1 squat clean (140#)
    1 push jerk (140#)

    10 rounds
    cash out – overhead hold (45#) – Time = 3:04

  22. Happy birthday Corinna! hope you are feeling better soon

    wu x2
    Practice squat clean & jerk x 3
    35,40,50,55

    WOD: AMRAP 5 min
    1 squat clean (55#)
    1 push jerk (55#)
    10 rounds
    cash out – overhead hold (25#) – Time = 4:08
    back stretch

  23. WU x 2

    Squat Clean & Jerks: 65-75-85-95-105

    WOD: AMRAP in 5 Minutes
    1 Squat Clean (110#)
    1 Push Jerk (110#)
    Completed 1 squat clean and 0 push jerks, which is exactly what I got last April. I feel I have it in me, but just couldn’t seem to drive that bar overhead. I gonna be working on this.

  24. WU x 2

    Practice Squat clean and Jerk
    65-85-95-105-115

    WOD as RX’d

    15 rounds, PR of 1 rep… had 14+ 1 squat cleans at the games! yay! 😀

    Cashout Overhead hold @ 25# – 2:03

  25. WUx2

    Strength – Clean & Jerk x 3 95-105-115-125-135

    WOD: Open WOD 11.3
    1 Squat Clean (135#)
    1 Push Jerk

    11 rounds 1 squat clean

    Did this as Rx for the Games Open and had 3 rounds + 1 squat clean

    Cashout – Overhead Hold 45# Time — 2:11

  26. WU x 2

    Practice squat clean and jerk

    WOD: Open WOD 11.3
    1 Squat clean 105#
    1 Push jerk 105#

    Score: 11 rounds + 1 squat clean

    Cashout: Overhead Hold 45#, 2:26

  27. Thanks to everyone in the 4:15 pm for being so welcoming and making my very first WOD so fun! Tracy’s Cashout was something to witness! Congrats to Heather on the 10:14!
    My first post:

    WU x 2

    Practice Squat Clean/Push Jerk x 5
    45, 55, 65, 75, 85 (Power Clean x 2)

    WOD: AMRAP 5 min
    1 squat clean (70#)
    1 push jerk (70#)

    Score: 15 rounds

    cash out – overhead hold (45#) – Time = 1:50

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