The registration for the Open started yesterday. As of writing this, we have 14 people on our team. Will we break 100 this year??? Register here ->Β https://games.crossfit.com/competition
EMOTM for 10 min
1 Strict HSPU + 3 Kipping
*Option – 1 Strict Press + 3 Push Press
May increase the weight every 2nd round if you’d like
12 minute wave
1st minute – 1 Muscle-up
2nd minute – 2 Unbroken Muscle-ups
3rd minute – 3 Unbroken Muscle-ups
Etc.
If broken, start your next round over at 1.
*Option – 2x pullups/ring rows
EMOTM for 10 min
1 Strict HSPU + 3 Kipping
Stricts got hard the last 2-3 rounds…
12 minute wave
1st minute β 2 Unbroken pullup
2nd minute β 4 Unbroken pullup
3rd minute β 6 Unbroken pullup
Etc.
If broken, start your next round over at 1.
10 was my biggest round.
Total score was 65.
Was fun sharing the bar with you again, Gilles.
Was a fun WOD. Spent a lot of it giggling with Maria and Gilles hehe.
Thanks Amanda!
That’s why I enjoy these EMOTM wods, you can talk, giggle with your neighbor and psych each other up!
Mobility, WUX1 (12 reps)
Group Mob.
EMOTM: 1 press, 3 push press for 10 min.
0-3min: 45lbs., 4-6min: 55lbs., 7-9min.: 60lbs. Next time try to get to 70 lbs.
WOD: 12 min. wave: Pullups
Started with blue band and was able to do 2, 4, 6, 8 strict, next 10, 12, 14, 16 with green band and some kipping in the 14 and 16 round, back to 2, 4, 6, 8 with blue band for the rest. Total reps: 82 Really noticed a difference since doing only ring rows the last month or more.. I could never have done so many strict pullups with the blue band before, most ever was 3. Very happy with the WOD today! Great job morning crew! Thanks Amanda! I always enjoy your classes π
Wall Sit 1 min., should try for 2min. next time.
EMOTM for 10 min
1 Strict HSPU + 3 Kipping w/abmat and 10# plate
I still get butterflies going upside down π Got tough are around halfway
12 minute wave
1st minute β 2 Unbroken pullup
2nd minute β 4 Unbroken pullup
3rd minute β 6 Unbroken pullup
Etc.
If broken, start your next round over at 1.
completed 12s unbroken, lost it at 14.
total kipping pullups : 77
I love these EMOTM workouts! Fun class Amanda.
Great job 6am’ers! It was nice to see you!
I just registered for the Games Open!! Can’t wait!
I just registered too!! I am away the week of March break though so I hope that won’t mess anything up. I just have to get the Wod each week in right??
Yup! We do them at the gym on Friday night but if you’ll be away on Friday we should be able to get it done for you another day. You have from Thursday night at 9pm to Monday night to get your wod in.
Mobility
Wu x 1 (12) reps
Group mobility
EMOTM 10 minutes
1 strict hspu + 3 kipping hspu
Part 2
12 minute wave
1st minute 1 mu or 2 Pullups
2nd minute 2 mu or 4 Pullups
…. Etc
Got 1 mu shoulders didn’t feel good doing it switched to Pullups
1 mu 85 Pullups.
Great class Amanda, great work 6 amer’s!
Late so no warm up. Right into lat rolls. Sorry for getting there late Lora!
Group WU
WOD: EMOTM 10 min
1strict HSPU +3 kipping
Scaled to press+push press
50#. Tried to switch to 55# at 7 mins which is my 5rm for press but I just couldn’t get it up
12 minute wave
Pull ups with green+blue band
86 reps
Next time less bands
1min wall sit + rep calculations π
Great class Lora Always like when I can get to a 7am class
I wish I had a camera handy for your “wall sit + rep calculations”. That was funny.
Great work on the Press + Push Press EMOTM…you were really close on that 55# lift. And I agree with you, less bands on the pullups next time. You are getting stronger! π
EMOTM for 10 min
1 Strict HSPU + 3 Kipping
i enjoy HSPU i went just wit hthe abmat for the first few then i switch with a 25 pound plat on each side for 3 rounds then switched wit hanother 25 pound plate for 3 rounds then the last round i removed the abmat felt sting with these and thanks for the but against wall tip kevin helps a lot
*Option β 1 Strict Press + 3 Push Press
May increase the weight every 2nd round if youβd like
12 minute wave
1st minute β 1 Muscle-up
2nd minute β 2 Unbroken Muscle-ups
3rd minute β 3 Unbroken Muscle-ups
Etc.
If broken, start your next round over at 1.
*Option β 2x pullups/ring rows
*i did pull ups for this and my biggest round was 16, ps my hands were both bleeding bad and hurt and i pulled of a total of 90…over all i had a great week now im off to saskatoon eh have a great week?end guys take care see yas in a few weeks
50 no show burpees from yesterday π
Mobility
EMOTM 10 mins
1 shoulder press + 3 push press
Started at 65# and somehow ended with 85. Thanks Amanda for the kick in the butt, I just felt like slacking this morning.. but you made sure I add some # to the bar. And sorry about your wacky Led Zepplin song… it was really creepy π
12 minute wave on ring rows (2x the reps): 69 reps
1 min wall sit
SO I’ve stopped doing ring rows in wods probably as soon as I learned I could get a pullup with a big fat band and kipping. Fast forward to three years down the road… still doing kipping pullups with fat black band… maybe able to do a few reps strict. Fast forward again to the end of december after doing strict only on ring rows for a month: I did Angie with the big fat band and the first 10 reps or so were strict and fairly easy. Conclusion: if I would of stuck to strict ring rows longer 3 years ago, my pullups would probably be significantly better today. Conclusion #2: I have no more shame (girls have big egos too) into using the ring rows as I WAS PROVEN that I will get faster results. The end.
Great post about the pullups π
We have 27 registered already! Awesome!
Make that 28. First Opens for moi!
First one!? You’ll love it!
awesome, Val!
Its my first time aswell! should be fun!
You girls will do great!
WOD 1
EMOTM for 10,in: 1 Strict HSPU + 3 kipping HSPU
abmat+10#+25# (x2min)
abmat + 25# (x2min)
abmat + 10# (x6 min)
WOD 2
MU wave in 12 min
Round 1-3: 0 MUs
Switched to pullups
Total 66 (highest of 14 Pull-ups)
Note to self: managed to do 1 MU before the WOD but then I couldn’t muster any more.. Also did the first 3 rounds of Pull-ups strict as I thought that was the workout..
1min wall sit
Fantastic job getting to 14 pullups! And nice progression on your HSPUs π
So pumped for the open this year. I never feel more alive then during competition.
I just registered for the Open OMG!!! Gerry doesn’t even know yet I’m telling you guys first LOL. :).
I heard Patrick laughing from the dining room…he called me in to read me this post, it cracked him up! haha!
EMOTM for 10 min
1 Strict HSPU + 3 Kipping
Did 6 without a mat
Did 4 with an abmat
12 minute wave
1st minute β 1 Muscle-up
2nd minute β 2 Unbroken Muscle-ups
3rd minute β 3 Unbroken Muscle-ups
Etc.
Total: 24 muscle ups
Impressive! Great job, Patrick π
Emotm 10 mins
1 strict + 3 kipping hspu (abmat and 10# plate)
12 min pull-up wave (blue band strict)
46 reps
Mobility, WUX1 (12 reps)
Group Mob.
EMOTM: 1 Strict HSPU + 3 Kipping for 10 min
Scaled to 1 strict press, 3 push press.
0-3min: 65#, 4-6min: 75#, 7-9min: 95#
12 minute wave
1st minute β 2 Unbroken pullup
2nd minute β 4 Unbroken pullup
3rd minute β 6 Unbroken pullup
Etc.
If broken, start your next round over at 1.
Scaled to pull ups with blue + pink band
Total 67 reps (highest was 10)
Cashout 1 minute wall sit
Emotm 10 mins
1 strict + 3 kipping hspu (abmat for last 7 sets)
12 min MU wave
1-2-3-4-2-1-2-2-1-2-3-2
25 in total (or Patrick +1)
mob wux1 12 rep
group mob
part 1
EMOTM 10 min
1 strict push press
3 push press
1-2 @ 95#
[email protected] 100#
[email protected] 105#
[email protected] 115#
12 min wave
1st min 2 pull up
2nd min 4 pullup
3rd min 6 pull up
etc
total 84
1 min wall sit
good to see you Amanda
Yeah!! I was so happy to see you this morning, it had been way too long! Great job on the wod, love watching you do pullups!
Mobility
WU x 1
Group mobility
WOD Part 1
EMOTM 10 min
1 press + 3 push press
1-2 65#
3-4 70#
Rest at 75#
Part 2 12 min wave
Ring rows
Score: 54 (highest round was 8)
Cash out: 1 min wall sit
Mobility
Wux1
Group Mob
EMOTM 10 Mins
1 Strict HSPU + 3 Kipping HSPU
WOD RX
Total Reps = 7
Need a lot of work on muscle ups not able to do them consistently yet.
Nice job Lance, stick with it buddy you were very close on so many of them!
Mobility
Wux1
Group Mob
EMOTM 10 Mins
1 Strict HSPU (abmat) + 3 Kipping HSPU
WOD RX
Total Reps = 25 or 26 i lost my paper some where.
Note to self: get a new log book.
Note to self: Write stuff down.
think you said 27 at the gym big fella! nice work!
And then you went back for more…5 muscle ups at the end of the night. Great job!
WU+ group mobility
WOD: EMOTM 10 min
1strict HSPU +3 kipping
Scaled to press+push press
Rounds 0-1-2-3-4 95#
Rounds 4-5-6 100#
Rounds 7-8 105#
Round 9 110#
12 minute wave
Pull ups with black+blue band
67 reps
1min wall sit
500m row 1:57 boooo
nice to see you back, and thanks for being the Demo girl except that almost went sideways! lol try and pick a lighter starting weight next time?
110# strict press? (after a shitload of previous presses?) My hero!
Nice work Kimmy!
Thanks for alerting Jeff to my waitlist status π
Oh and that 110# strict press was not pretty. Lots of wiggling to get it up!
EMOTM for 10 min
1strict press + 3 push press
started at 55# (3 rounds) then did rest at 60#
12 minute wave
1st minute β 2 Unbroken pullup(green band – strict pullup)
2nd minute β 4 Unbroken pullup
3rd minute β 6 Unbroken pullup
Etc.
If broken, start your next round over at 1.
failed on 12’s at 11 ;(
Total score was 77
nice job Sarah! getting to 11 is a great score!
Thanks Jeff!! Always love your classes!
That a girl Sarah!
Mob
Wu x 1 12 reps
Group mob
Emotm 10 mins
1 strict press
3 push press
Rounds one and two @45 #, rest of rounds @ 55#
12 min wave
1st min 2 ring rows
2nd min 4 ring rows
3rd min 6 ring rows
Etc….if broken, start over at 2
Score 67
Commentsβ¦
13th – 207
14th – 179
15th – 143
Today – 30?????
hmmmm, Lora hasn’t started yet? π
I’m doing my best here, but I can’t do much damage without her! lol
MOB
WU x1 12 reps
Group Mon
Emotm
1 strict press + 3 push press
Round 1,2,3 50# Round 4,5 65# rounds 6,7 75# Rounds 8,9 85#
12 min wave
1st min 2 ring rows
2nd min 4 ring rows
3rd min 6 ring rows
If broken, must start back at 2.
Score 76
Mobility, WUX1 (12 reps)
Group Mob.
EMOTM: 1 Strict HSPU + 3 Kipping for 10 min
Scaled to 25# + Ab Mat
12 minute wave
1st minute β 2 Unbroken pullup
2nd minute β 4 Unbroken pullup
3rd minute β 6 Unbroken pullup
Etc.
If broken, start your next round over at 2
Scaled to pull ups
Total 79 reps
WOD with kipping pullups: 66
Grrr….I wanted that set of 12 so bad! only got to 9. Sorry for all the swearing about it. π
Great class, Jeff – thanks!
Mobility
WUx1
EMOTM for 10 min
1 Strict HSPU + 3 Kipping With 10# Plate+ Abbmat
12 minute wave
1st minute β 2 Pullups
2nd minute β 4 Pullups
3rd minute β 6 Pullups
Etc.
If broken, start your next round over at 2
Biggest Round was 12
Total Pullups: 75
Cashout: 1min wall sit
Mob
Wu
Emotm 10min
1 strict hspu
3 kipping hspu
25+10# plate + abmat. Thought I might go lower during the wod but failed and had to use both plates. I was able to finish all rounds
12min wave
Did 3 rounds of pull-ups and shoulder felt funny finished with ring or rows
Score 58 reps
Registered for the open today should be a good time.
MOB
WU x 1 (12 reps)
Group Mob
WOD:
Part 1 :
EMOTM 10 min.
– 1 Press
– 3 Push Press
(35# – 35# – 40# – 40# – 40# – 40# – 45# – 45# – 50# – 50#)
Part 2 :
12 minute Wave
– 1st min – 2 unbroken Ring Row
– 2nd min – 4 unbroken Ring Row
– 3rd min – 6 unbroken Rong Row
– etcβ¦
(2 – 4 – 6 – 8 – 10 – 12 – 14 – 5 – 2 – 4 – 6 – 8)
Total of reps : 81
**Cashout : 1min Wall Sit**
MOB
WU x 1 (12 reps)
Group Mob
WOD:
Part 1 :
EMOTM 10 min.
– 1 Press
– 3 Push Press
(50# β 50# β 60# β 60# β 70#(PR) β 70# β 80#(PR) β 80# β 85#(PR) β 85#)
Part 2 :
12 minute Wave
– 1st min β 2 unbroken Ring Row
– 2nd min β 4 unbroken Ring Row
– 3rd min β 6 unbroken Ring Row
– etcβ¦
Total : 66
Cashout : 1min Wall Sit
Mob + Wup x 1 (12 reps – strict)
Group Mob
1) EMOTM for 10 min.
1 strict HSPU (with ab matt)
3 kipping HSPU (trying this for first time and they were pretty broken as the mins went by, but glad I went for it) – Thank you for the tips Jeff, Corrina, and Ron π
I was able to complete 9 rounds (stayed within the 1 min limit for all, but the 9th round)
2) 12 Min Wave
1st min = 2 pullups (with red band)
2nd min = 4 pullups
3rd min = 6 pullups
continue
* if broken, start again at 2 pullups
2-4-6-8-10-12-2-4-6
Total = 54
Cashout = 1 min wall sit
Arrived late so no time for warm-up
Mobility with lacrosse ball and bands
EMOTM for 9 minutes
1 strict + 3 kipping HSPU’S. 2 x 45lbs plates and 2 x 25lbs plates
Failed strict at round 4 and removed one 25 lbs plate and did kipping pull-ups. Need to work on these.
EMOTM for 12 minutes:
1 bar muscle up with pink band. Keep going up by one EMOTM. Failure go back to 1.
1-2-3-4-5-6-7-1-2-3-4-5
Total: 43 bar muscle ups with pink band. Hands are ripped and my ab muscles feel like they have been in a fighting match with a pull-up bar.
Great class Jeff!
Warmup
Mobility
WOD 1 – abmat, then ab mat + 10# plate, then another 10#plate, last three rounds I ditched the second 10#plate.
Oh my I get frustrated with HSPUs. They gas me out so fast. I swore A LOT. Sorry about that.
WOD 2 – ring pull-ups
67
(2-4-6-8-10-12-1-2-4-6-8-6)
Thanks Jeff for the great class. Awesome choice for music. π
Mobility + wu x1
Emotm 10 min 1 strict hspu + 3 using kip – first 4 rds rx then arms gave out. I didn’t have access to plates / mats so I dud remainder of rds doing negatives for the 3 hspu but using kip on the way up.
12 min wave of 2 strict pull ups / 2 strict dips
Total of 46 pull-ups and 46 dips = total of 92 reps (got to rd 8 then womp womp… Back to 2/2 I went!)
15 min of core (body weight / weighted)
Urg shoulder / arms are in need of TLC…
Have a great Thursday night/ Friday CFM!
Mobility
Group foam roll
WOD 1 :
EMOTM for 10 min
1 Strict HSPU + 3 Kipping
Round 1 and 2 did HSPU with ab mat and 45# plate 3-9 did shoulder press and push press @95# Last round went back to HSPU. Switched due to shoulder not wanting to press out the HSPU. after lacrosse ball rolling the knot went away.
PR first time getting kipping HSPU.
WOD 2:
12 minute wave
1st minute β 1 Muscle-up
2nd minute β 2 Unbroken Muscle-ups
3rd minute β 3 Unbroken Muscle-ups
Etc.
If broken, start your next round over at 1.
Scaled to pull ups
Total reps : 57
Thanks Jeff for the fun class
Mobility & WU
Group mobility
WOD 1
EMOTM for 10 min
1 shoulder press + 3 push press 60#
I stayed at 60# the whole time. I should’ve added weight. I was worried about cleaning it from the floor but the last few minutes were too easy.
WOD 2
12 min wave with ring rows
Total 66
Mobility
WU x 1 (12 Reps) – got 3 strict pullups
Group mobility (shoulders)
WOD
Part 1: EMOTM (10 mins)
1 strict HSPU (1 Strict Press)
3 Kipping HSPU (3 Push Press)
Used my past 1RM to judge weight
50-55-60-60-65
Part 2: 12 Minute wave
1st min – 1 MU
2ns mins – 2 unbroken MU
3rd min – 3 unbroken MU …
I did ring rows (MU x 2)
1. 2
2. 4
3. 6
4. 6
5. 2
6. 4
7. 6
8. 5
9. 2
10. 4
11. 4
12. 2
Total: 47
Cashout – 1 min wall sit.
WU x 1 (12 reps)
Group mob.
EMOTM for 10 min
Scaled: 1 strict press + 3 push press
1-2= 70 lbs.
3-6= 75 lbs.
7-8= 80 lbs.
9-10= 85 lbs.
12 minute wave
1st minute β 2 Unbroken pullup
2nd minute β 4 Unbroken pullup
3rd minute β 6 Unbroken pullup
Etc.
If broken, start your next round over at 1.
Black band (strict no kipping)
2,4,6,8,7,2,2,3,2,4,4,2
Total= 46