Push and Pull

AMRAP in 12 min
10 Floor Press
5 Strict Chinups

First WOD with the doors open! Finally some nice weather.

60 thoughts on “Push and Pull”

  1. Mob
    50 Bday Burpees!!
    Happy Bday Rachel!!

    Strength
    Deadlift 5’s
    140-150-160-170-180

    WOD
    12 min AMRAP
    10 Floor Press (65 lbs)
    5 strict chin up (used medium yellow band)

    Total: 10 rds + 6 FP

    Good Job Everyone, good race Shannon and Jocelyn!! 🙂

  2. Mob
    50 Bday Burpees!!
    Bonne Fete Rachel!!

    Strength
    OHS 5â€ēs
    40-45-50-55-60

    WOD
    12 min AMRAP
    10 Floor Press (55 lbs)
    5 strict chin up (used black and Purple band)
    Total: 7 rds

  3. Mob. 400m Run WUx1

    Front Squat x5
    115 125 135 140 150

    AMRAP 12 mins
    10 Shoulder Press 55#
    5 Strict chin-ups

    6 Rounds

    Subbed floor press for shoulder press because of shoulder – not able to press out (like pushups) but pressing straight up is fine. Happy Birthday Rachel! Nice to have the doors open in the morning, come on summer!

  4. Elissa King-aling

    WU X 1 +400M Run

    Shoulder press x 5
    45-55-60-65(heavy)- 65×3

    AMRAP In 12:

    10 floor press (65#)
    5 strict pu (2nd biggest band… green?)

    6 rounds

    cash out: 82 box jump (18”) 😀

  5. Darrell Dryden

    Wux1
    Run 400m
    Push Press
    120×3 130×3 140×3 150×3 160×3
    Wod
    @ 115#
    9 RNDS 9 Floor Press

  6. Mob
    Happy 50 Bday Burpees Rachel!

    Strength Push Jerks 3â€ēs
    110-115-125-130-140-95×5 for technique.

    WOD
    12 min AMRAP
    10 Floor Press 100# for the first 6 rounds then Joanne add weight to 115#
    5 strict chin up

    Total: 9 rds + 2 Chin ups

  7. MOB
    400 m run
    WU X 1 (TTR for SU)

    WOD
    12 min AMRAP
    10 Floor Press 75# for the first 2 rounds then 65#
    5 strict chin up

    7r + 4 FP

    Happy 50th Rachel and welcome to the 50’s club. Amazing how much more we can do in our 50’s than in the 30’s and 40’s! Who knew??

  8. 50 Birthday Burpees as a warm-up – Happy B-day Rachel!

    Push Jerks x3
    135-155-165-175-185

    WOD @ 115#
    8 rounds

    Trent, more weight next time!

  9. Next Swim WOD has been confirmed – May 4th from 8:30-9:30pm. Limited to the first 20 people to bring in the $5 fee.

  10. Mobility
    50 Burpees

    Strength- Cleans x 5
    55-65-75-85-95

    AMRAP in 12 min
    10 Floor Press (60#)
    5 Strict Chinups (Purple band)

    10 rds 5 Floor Press

    Happy Birthday Rachel 🙂 I loved having the doors opened this morning it was awesome!!!!!!!!!!!!
    During the WOD, I was so frustrated as my bar kept rolling everytime I left to do my chin ups. It almost hit Elba and Heidi a bunch of times. Also, I should have tried chin ups before WOD, as I had never done them before. Other than that, great work everyone 🙂

  11. Hi all. I just got an order in from the Cross Fit store. I ordered three article of clothing and only one of the three pieces of clothing fit me. So to make a long story short; I have a red CF reebok tank top that it too small and a white CF reebok tank top that is too big.

    I will leave them at the gym. They are 25$ each. I love the Reebok store, but I will no longer be ordering from them because it is just too tricky with trying to figure out the sizing and by the time you pay the 25$ Fed Ex delivery charge and the importation taxes; it is just not worth it in my opinion. Enough of my ranting!!

    1. I love it when you order clothes from the Reebok store 🙂

      I will take a look when I get to the gym later…

    2. I’m interested in trying the red tank if it’s still available, I should be at gym Thurs pm, I’m out of town until then.

  12. Express Class
    WUX1
    400 m Run

    AMRAP in 12 min
    10 Floor Press (70#) – did the first round at 65#, other 7 at 70#
    5 Strict Chinups (red band)

    7 Rds + 3 FP

    The red band was almost too easy, but purple band was too hard. I friggin hate pullups…just sayin’

  13. Mobility
    50 Burpees
    400 M Run

    AMRAP in 12 min
    10 Floor Press (65#)
    5 Strict Chinups

    5 rds + 2 chinups

  14. 400m run
    WU x1

    WOD
    AMRAP in 12 min:
    10 Floor Press (65#)
    5 Strict Chinups

    = 5 rounds + 2 chin ups.

    Loved this one!

  15. Mobility
    50 B Day Burpees
    strength – Dead lift x 3
    185, 225, 245, 275, 300

    WOD ; AMRAP in 12 min
    10 Floor Press (115#)
    5 Strict Chin ups

    Total = 8 rds + 1 chin ups

  16. mobility
    400m run
    WU x1
    strength – Dead lift x 1
    100, 115, 135, 155, 175(PR 5#)

    WOD : AMRAP in 12 min:
    10 Floor Press (65#)
    5 Strict Chin ups

    Total = 7 rounds + 10 Floor Press
    cash out – shoulder stretch

  17. Run 400m ~ 1:45

    WU x 1

    2 Muscle Ups

    Push Press x1
    130 x 3 – 140 – 145 – 150 – 160 (PR)

    WOD : AMRAP in 12 min:
    10 Floor Press (105#)
    5 Strict Chin ups (used sm yellow band for last 2 sets)

    7 rounds + 10 Floor Press

  18. Mobility
    400m Run
    CFWU x 1

    Strength – Back Squat x 3
    200-215-230-245-260

    WOD – AMRAP in 12 min
    10 Floor Press 115#
    5 Strict Chinups

    6 Rounds and 9 Floor Presses

    800m Run

  19. WOD @118

    8 rounds even. 118 because I was using the fat bar, I don’t care I’m counting it. 🙂

    A pretty fun WOD, I really enjoyed the different moments.

  20. 400m run
    wux1

    clean x 5
    110-135-150-165-180 (5# PR for reps)

    WOD
    12 min AMRAP
    10 Floor Press (125 #)
    5 strict chin up

    6 + 7 press

  21. Mobility
    800m run x 2 (gorgeous day again!)
    WU x 1 (ring pushups and T2B)

    Strength: Deadlifts (x1)
    135(5)-185-225-265-285
    *not a PR but stopped here as back was feeling tight and 285 felt REALLY heavy 🙁

    WOD
    12 min AMRAP
    of
    10 floor press @85#
    5 strict chin up (used skinniest band for rounds 3-7, no band for round 1-2)
    Total = 7 rounds + 4 floor press

    LOL the silence at the buzzer tonight was kind of eerie…I guess we were all pretty much worn out…

    1. Lora, just so you know, the reason 285 felt REALLY heavy, is cause 285 is REALLY HEAVY! :). Nice job on the WOD!! You were flying at the end!

  22. Missing all of you, it’s been too long 🙁
    I got my own WOD in tonight though at a local gym…

    2 rounds
    500 m row
    50 squats
    40 K2E
    30 lunges
    20 pushups
    10 burpees

    Don’t know my time…good workout!!
    Then did a few sets of barbell one arm thrusters, bicep curls, dips, bent rows, lat raises, planks (front & side)

    Cash out: 2 km run & stretching

  23. Strength push press x 5 to 125

    AMRAP in 12 min
    10 Floor Press (115#)
    5 Strict Chinups

    9 rds 7 press

  24. WU X1 + 400 m RUN! (no walking today!!)

    Strength: Floor Presses (wanted to be sure this wasn’t going to aggregate my shoulder)
    (x5).. 35 – 40 – 45 – 50 – 55 – 60

    WOD: AMRAP in 12 min
    ~ 10 Floor Press @ 55#
    ~ 5 strict Chin-Ups (med purple + smallest band)
    6 Rounds + 10 FP’s

    AND….. got ONE strict Chin-up before the WOD started 😀 Then that was it… back to bands. Thanks to Rob for encouraging me to try it — otherwise would not have attempted it. Will try again next class too.

    Tough WOD, but liked it.
    Good day that the gym today (makes up for yesterday)

  25. 400m run
    wux1

    clean x 3

    110-135-10-165-175 PR for reps

    WOD
    12 min AMRAP
    10 Floor Press (115 #)
    5 strict chin up

    6 + 4 press

    Nice sharing the bar with Frank and Bender — great work guys!

  26. 400m Run
    WUx1

    Strength: Shoulder Press x5
    45-55-65-70

    WOD: 12min Amrap
    10 Floor Press (#55)
    5 chin ups (green)

    5 Rounds

  27. 400m run
    wux1
    clean x 3
    95×10-135-155-175-195-205(1rep F)
    WOD
    12 min AMRAP
    10 Floor Press (135 #)
    5 strict chin up

    8 rounds 10 floor press 4 chins.. Had 10 seconds and made multiple attempts for last one but couldn’t get freaking chin to the bar.. !! Lol. Thanks for coaching Jeff and nice race darsey till you buried me with 2 mins to go!! You had another gear! 🙂

  28. Strength:push jerk
    5 x 90,95,100,110,115

    WOD: AMRAP 12min
    10 floor press #115
    5 strict pull ups

    Score: 7 rounds

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