WOD
12 min AMRAP
10 Floor Press (55 lbs)
5 strict chin up (used black and Purple band)
Total: 7 rds
Amanda
Happy birthday Rachel!! Sorry I missed your birthday burpees!!
Joanna
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!
Amanda
I’m having the opposite problem…can’t press straight up but out straight is fine.
Happy Birthday Rachel! Sorry I missed you’re burpees!! I’ll do them at lunch 🙂
Maria
and that is “your not you’re” I HATE when I do that.
Josh
MOB
400 m run
WU X 1
Back Squat X 5
75-85-95-105-115
WOD @ 95# and purple band
7 Rounds + 5 FP
Kevin
Next Swim WOD has been confirmed – May 4th from 8:30-9:30pm. Limited to the first 20 people to bring in the $5 fee.
Shannon
Mobility
50 Burpees
Strength- Cleans x 5
55-65-75-85-95
AMRAP in 12 min
10 Floor Press (60#)
5 Strict Chinups (Purple band)
10 rds 5 Floor Press
Happy Birthday Rachel 🙂 I loved having the doors opened this morning it was awesome!!!!!!!!!!!!
During the WOD, I was so frustrated as my bar kept rolling everytime I left to do my chin ups. It almost hit Elba and Heidi a bunch of times. Also, I should have tried chin ups before WOD, as I had never done them before. Other than that, great work everyone 🙂
Corinna
Hi all. I just got an order in from the Cross Fit store. I ordered three article of clothing and only one of the three pieces of clothing fit me. So to make a long story short; I have a red CF reebok tank top that it too small and a white CF reebok tank top that is too big.
I will leave them at the gym. They are 25$ 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!!
Lora
I love it when you order clothes from the Reebok store 🙂
I will take a look when I get to the gym later…
Krista
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.
Corinna
I’ll hold the red one for you. I think it will fit you Krista.
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)
Joanna
Glad you had a better day! Awesome job on the pullup!
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! 🙂
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…
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!! 🙂
You too Elba 🙂 Fun morning!
Nice score Elba!
Mob
50 Bday Burpees!!
Bonne Fete Rachel!!
Strength
OHS 5′s
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
Happy birthday Rachel!! Sorry I missed your birthday burpees!!
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!
I’m having the opposite problem…can’t press straight up but out straight is fine.
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”) 😀
Wux1
Run 400m
Push Press
120×3 130×3 140×3 150×3 160×3
Wod
@ 115#
9 RNDS 9 Floor Press
Happy Birthday Rachel.
Happy b-day Rachel!!
Mob
Happy 50 Bday Burpees Rachel!
Strength Push Jerks 3′s
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
Good job man!
Happy Birthday Rachel! Enjoy your special day 🙂
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??
Happy 50th birthday Rachel. You look awesome girl!
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!
LOL. Yes Coach.
Happy Birthday Rachel! Sorry I missed you’re burpees!! I’ll do them at lunch 🙂
and that is “your not you’re” I HATE when I do that.
MOB
400 m run
WU X 1
Back Squat X 5
75-85-95-105-115
WOD @ 95# and purple band
7 Rounds + 5 FP
Next Swim WOD has been confirmed – May 4th from 8:30-9:30pm. Limited to the first 20 people to bring in the $5 fee.
Mobility
50 Burpees
Strength- Cleans x 5
55-65-75-85-95
AMRAP in 12 min
10 Floor Press (60#)
5 Strict Chinups (Purple band)
10 rds 5 Floor Press
Happy Birthday Rachel 🙂 I loved having the doors opened this morning it was awesome!!!!!!!!!!!!
During the WOD, I was so frustrated as my bar kept rolling everytime I left to do my chin ups. It almost hit Elba and Heidi a bunch of times. Also, I should have tried chin ups before WOD, as I had never done them before. Other than that, great work everyone 🙂
Hi all. I just got an order in from the Cross Fit store. I ordered three article of clothing and only one of the three pieces of clothing fit me. So to make a long story short; I have a red CF reebok tank top that it too small and a white CF reebok tank top that is too big.
I will leave them at the gym. They are 25$ 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!!
I love it when you order clothes from the Reebok store 🙂
I will take a look when I get to the gym later…
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.
I’ll hold the red one for you. I think it will fit you Krista.
50 bday burpees. Happy birthday Rachel >:(
Deadlift 5x
135-155-175-195-205
(re-learning how to setup for lift and rehabilitating my lower back)
WOD @ 95#: 7 rounds
Kevin,
How wide apart should be olympic rings?
I had the same question when I installed mine.
Officially… 50cm…
http://en.wikipedia.org/wiki/Rings_(gymnastics)
Thanks Jeff
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’
Mobility
50 Burpees
400 M Run
AMRAP in 12 min
10 Floor Press (65#)
5 Strict Chinups
5 rds + 2 chinups
400m run
WU x1
WOD
AMRAP in 12 min:
10 Floor Press (65#)
5 Strict Chinups
= 5 rounds + 2 chin ups.
Loved this one!
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
Nice work Gilles.
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
Bonne Fete! 😀
Happy B-Day 🙂
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
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
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.
*movements
Damn right you should count it LOL
3lbs x 80 reps adds up! I always count it!
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
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…
I had no voice left from all the grunting I was doing.
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!
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
ummm… did you say bicep curls? 😉 lol
Nice WOD though. Good job!
Strength push press x 5 to 125
AMRAP in 12 min
10 Floor Press (115#)
5 Strict Chinups
9 rds 7 press
Nice WOD darsey.. You finished stroonnnngggg!!
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)
Glad you had a better day! Awesome job on the pullup!
WOD (135#) —> 6 Rounds + 8 Floor Press
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!
400m Run
WUx1
Strength: Shoulder Press x5
45-55-65-70
WOD: 12min Amrap
10 Floor Press (#55)
5 chin ups (green)
5 Rounds
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! 🙂
Strength:push jerk
5 x 90,95,100,110,115
WOD: AMRAP 12min
10 floor press #115
5 strict pull ups
Score: 7 rounds