Promise not to throw up your Christmas cheer

3 Rounds
5 Clean and Jerk (155/115#)
10 Burpees

More renos at the gym!

34 thoughts on “Promise not to throw up your Christmas cheer”

  1. Warm up
    Strength Deadlift 3-3-3-3-3 really trying to focus on technique!

    3 Rounds
    5 Clean and Jerk (155#)
    10 Burpees


    Happy I guess, my techniques on my cleans was really weak today. Felt really light though!

  2. 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. Warm upx3

    Cleans 1-1-1-1-1

    115-135-155-185-205(Woot! PR)

    3 Rounds
    5 Clean and jerk #155
    10 Burpees


    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.

  4. Kevin – Are there any more openings in the 4:15 class? Kelly and I would like to switch from the 5:30 if possible.

  5. 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

  6. 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

  7. CFWU x 3

    Strength – Push Press

    WOD – 3 Rounds of

    5 Clean and Jerk 120lbs
    10 Burpees

    Time: 6:17

  8. CFWU x3

    Push Press


    85-105-125-130-140 failed got 2

    3 rounds
    5 Clean & Jerks (105#)
    10 Burpees

    Time 5:12

  9. Good to be back at the gym… but I think the rest period was food for me.
    Strength – Deadlift 5X3

    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. 🙂

  10. 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


    SInce Kevin did it before me, I had a time to beat! Thanks dude!

  11. 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’?


  12. Shoulder Press: 3 reps max

    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?

  13. 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.

  14. 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!!

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