From the picture, looks like the gym is what, 3×3 bigger? lol
This WOD is gonna be hard for me. Definitely not going to be prescribed, but I’ll aim high. Gotta build that upper body strength god damn it!
Kevin
3×4 Patrick!
lance
Warm upx3
Cleans 1-1-1-1-1
115-135-155-185-205(Woot! PR)
3 Rounds
5 Clean and jerk #155
10 Burpees
7:01
Pretty happy with how i did today very fun WOD very hard very quick. Also very happy with my new PR caught up to you pierre! Kevins next on my list! Great work today everyone.
Guy
warm up x3
Front Squat
1×85
1×95
1×115
1×135
1×165
3 rounds
5 Clean & Jerks (115#)
10 Burpees
6:38
Tim
Kevin, need to cancel my 4:15 today.
Kevin
Thanks for posting Tim. Mom’s taking the spot.
Owen
Kevin,
I have to cancel for 4:15 as well but will take a 5:30 spot if one is open
Owen
Just took the last 5:30
Darren
Kevin – Are there any more openings in the 4:15 class? Kelly and I would like to switch from the 5:30 if possible.
Elissa
Someone can have my 4:15 spot
Darren
We will take Elissa and Owen’s 4:15 spots – our 5:30 spots are open.
Chantal L.
Did the workout at the gym down home, feels good to worrrrrk ouuuut 😀
Forgot to mention I reached my goal of 10 kipping pull ups…Yeah! Time to set a new goal.
Ed
Thats wicked man!
Kevin
Congrats!!
Sonia
Good to be back at the gym… but I think the rest period was food for me.
Strength – Deadlift 5X3
135-155-175-195-215
3 rounds:
5 clean/jerk (105lb)
10 Burpees
Time: 4:14
Stayed and worked on muscle ups in a row. First time getting a muscle on first try… and did about 8 rounds of two in a row… getting so close to third one!
You’re getting closer MC… keep it up. 🙂
OHS –> 1 rep max
95-135-155-185 (PR by 5#….just to beat Kevin)
I didn’t get my weights up properly on the OHS (the difference between the weights was too big) and I managed to drop the bar on my lower back while trying to push jerk it up… it was very ugly!! My back is not sore…. yet, so that’s good!
WOD –> 3 rounds of
5 C&J (155#)
10 burpees
3:54
SInce Kevin did it before me, I had a time to beat! Thanks dude!
Kevin
4:10 and it hurt. My shoulders still haven’t recovered from 2 days ago.
Went for max double unders and made it to 76 (2 away from my pr)
Time: 5:35
Should have gone a little heavier on the C&Js.
Great WOD for getting back to the gym. Welcome Stephanie!
Kevin, I left my journal and water bottle at the gym.
Can you set them aside please?
Kevin
Ohhhhh! Those were youuuursssss.
I get them out of the garbage in the morning.
Jeff
haha!!!!!!!!!!!!!!!!!!!!!!!!!!!
Kevin
I think 27 exclamation marks is over-doing it, just a little.
Heather (Mum)
CFWU X 3
Strength 1-1-1-1-1
Overhead Squat 15-25-35-15-15-25-25 Working on technique. Thanks for the help Kevin.
WOD 3 rounds of
5 clean and jerks (50 lb.)
10 burpees
Time 6:38
yesterday I dropped by to see the construction crew and tried shoulder press. I finally broke my 60 lb. after many months. PR of 65. Goal of 70 by Jan. 31.
Great to get back and sweat out some of the Christmas sugar.
Way to go Sonia. You will do great at the qualifiers. Congrats Marcel on your pullups.
MC
CFWU x 2
OHS 1-1-1-1
65-85-105-125 PR!!
wod: 3 rounds of:
5 clean & Jerk #95
10 Burpees
Time: 6:10
I failed 2 jerks and had to do the full clean and jerk again.
Plank 1min
Practice muscle up with Sonia!
Nice to be back at the gym after a week and half break!!
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…
Warm up
Strength Deadlift 3-3-3-3-3 really trying to focus on technique!
135-185-205-225-245
WOD
3 Rounds
5 Clean and Jerk (155#)
10 Burpees
6:48
Happy I guess, my techniques on my cleans was really weak today. Felt really light though!
techniques… god I’m turning French!
From the picture, looks like the gym is what, 3×3 bigger? lol
This WOD is gonna be hard for me. Definitely not going to be prescribed, but I’ll aim high. Gotta build that upper body strength god damn it!
3×4 Patrick!
Warm upx3
Cleans 1-1-1-1-1
115-135-155-185-205(Woot! PR)
3 Rounds
5 Clean and jerk #155
10 Burpees
7:01
Pretty happy with how i did today very fun WOD very hard very quick. Also very happy with my new PR caught up to you pierre! Kevins next on my list! Great work today everyone.
warm up x3
Front Squat
1×85
1×95
1×115
1×135
1×165
3 rounds
5 Clean & Jerks (115#)
10 Burpees
6:38
Kevin, need to cancel my 4:15 today.
Thanks for posting Tim. Mom’s taking the spot.
Kevin,
I have to cancel for 4:15 as well but will take a 5:30 spot if one is open
Just took the last 5:30
Kevin – Are there any more openings in the 4:15 class? Kelly and I would like to switch from the 5:30 if possible.
Someone can have my 4:15 spot
We will take Elissa and Owen’s 4:15 spots – our 5:30 spots are open.
Did the workout at the gym down home, feels good to worrrrrk ouuuut 😀
CFWU x3
Strenght 1-1-1-1-1
Deadlifts 80-100-120-140(PR)-150(PR)
WOD 3 rounds of
5 Clean & Jerk (45#)
10 burpees
Time: approx. 5:27
Caught a cold. Gotta cancel my 5:30 today 🙁
killer workout at the baladi studio today – i just HAD to get the 50s in one more time before the year end..
filthy 50s
24″ box jumps, jumping ring pull ups, 35# KB swings, walking lunges, toes to wrists on rings, push press 45#, supermans, 15# dumbbell thrusters to sub wall balls, burpees, and double unders
time: 28:08!
1 min 40 PR from may!
it was those darned knees (toes) to elbows (wrists) on the rings and the DB thrusters that killed me. i’d take wall ball ANY day over the thrusters
michael and murph are in my sights for the near future i think too – love the longer benchmark metcons
CFWU x 3
Strength – Push Press
3-3-3-3-0-1
85-105-125-130-145-140
WOD – 3 Rounds of
5 Clean and Jerk 120lbs
10 Burpees
Time: 6:17
CFWU x3
Push Press
3-3-3-3-3
85-105-125-130-140 failed got 2
3 rounds
5 Clean & Jerks (105#)
10 Burpees
Time 5:12
Forgot to mention I reached my goal of 10 kipping pull ups…Yeah! Time to set a new goal.
Thats wicked man!
Congrats!!
Good to be back at the gym… but I think the rest period was food for me.
Strength – Deadlift 5X3
135-155-175-195-215
3 rounds:
5 clean/jerk (105lb)
10 Burpees
Time: 4:14
Stayed and worked on muscle ups in a row. First time getting a muscle on first try… and did about 8 rounds of two in a row… getting so close to third one!
You’re getting closer MC… keep it up. 🙂
CFWU x 3
Clean 3-3-3-3-3 / 35-45-50-55-65
3 rounds of:
5 Clean & Jerk (1 round @ 70#, 2 @ 65#)
10 Burpees
6:19
Well… I just registered for the games… No turning back now!
You are gonna dominate!
YAY! You are going to kick a$$!! Can’t wait! 🙂
OHS –> 1 rep max
95-135-155-185 (PR by 5#….just to beat Kevin)
I didn’t get my weights up properly on the OHS (the difference between the weights was too big) and I managed to drop the bar on my lower back while trying to push jerk it up… it was very ugly!! My back is not sore…. yet, so that’s good!
WOD –> 3 rounds of
5 C&J (155#)
10 burpees
3:54
SInce Kevin did it before me, I had a time to beat! Thanks dude!
4:10 and it hurt. My shoulders still haven’t recovered from 2 days ago.
Went for max double unders and made it to 76 (2 away from my pr)
Then rowed 2km as a ‘cool down’?
7:21.2
Shoulder Press: 3 reps max
65-85-105-115-125(1)
WOD: 3 rounds of…
5 Clean & Jerks (115#)
10 burpees
Time: 5:35
Should have gone a little heavier on the C&Js.
Great WOD for getting back to the gym. Welcome Stephanie!
Kevin, I left my journal and water bottle at the gym.
Can you set them aside please?
Ohhhhh! Those were youuuursssss.
I get them out of the garbage in the morning.
haha!!!!!!!!!!!!!!!!!!!!!!!!!!!
I think 27 exclamation marks is over-doing it, just a little.
CFWU X 3
Strength 1-1-1-1-1
Overhead Squat 15-25-35-15-15-25-25 Working on technique. Thanks for the help Kevin.
WOD 3 rounds of
5 clean and jerks (50 lb.)
10 burpees
Time 6:38
yesterday I dropped by to see the construction crew and tried shoulder press. I finally broke my 60 lb. after many months. PR of 65. Goal of 70 by Jan. 31.
Great to get back and sweat out some of the Christmas sugar.
Way to go Sonia. You will do great at the qualifiers. Congrats Marcel on your pullups.
CFWU x 2
OHS 1-1-1-1
65-85-105-125 PR!!
wod: 3 rounds of:
5 clean & Jerk #95
10 Burpees
Time: 6:10
I failed 2 jerks and had to do the full clean and jerk again.
Plank 1min
Practice muscle up with Sonia!
Nice to be back at the gym after a week and half break!!