Tomorrow is Change for Change. Bring $5 to switch up your workout.
AMRAP in 10 min
30 Double Unders
6 Snatches (95/65#)
6 Burpees
Don’t forget to occasionally tighten your ropes. We’ve been having lots of the brackets coming off at the gym.
Reminder
Post-Games Gathering â 7:30pm on Saturday, March 31 at our house. Address is on the whiteboard. Please sign-up so we know how many to expect.
Nice smile Guy….I mean Martine
Busted!! I just went for the cookie.
Mobility
WU Burgener
Strength
Squat Snatch 5’s
35-45-55-65-70
WOD
Scaled
10 min AMRAP
90 singles
6 Squat Snatch (45 lbs)
6 Burpees
Total: 4 rds + 15 singles
I like this one, Godd Job guys!! ð
Mobility
WU Burgener
Strength-Thanks for Sharing the Bar Cheyenne
Squat Snatch 3âēs
15-20-25-30-35
WOD
Scaled
10 min AMRAP
10 DU and 60 singles
6 Squat Snatch (35 lbs)
6 Burpees
Total: 3 rds + 6 Squat Snatch
Great did some DU in the Workout for my first time!! ð Need some more Practice to get more than 2 in a row ð
High Five buddy! ð
You too it was awesome:)
Thats awesome!! Your doing great!
Saweet!
Great Job Leesa!! So proud of You ð
Thanks!! ð
Kevin can you fix that? I think that was Leesa’s post. ð
Great job on working the DU’s into the work out Leesa. Ya gotta do this, or they will never come.
those cookies are not trail cookies :o)
Mobility
WU Burgener
Strength-
Squat Snatch 3âēs
15-20-25-30-35-40-45
WOD
Scaled
10 min AMRAP
10 DU and 60 singles
6 Squat Snatch (45 #)
6 Burpees
Total: 3 rds + 3 Squat Snatch
FINALLY only took me a year ð I can do some Double Unders, not in a row but It’s a start. Now to work on stringing them together.
Awesome – and don’t think you’re getting a break on our vacation from them either ð
Yes dear…..
And you’ll be doing the entire WOD with DU really soon!! Good Job Maria ð
Squat Snatch 3-5 reps each
45 65 75 85 95 (FINALLY first time 95# feels good and not near impossible!)
WOD Rx’d
5 Rounds + 15 DU
Another good race this morning Kevin ð Nice snatches 6am!
Quite enjoyed this workout… Once it was over.
Rx’d
5 rounds + 3 snatches
Mobility
WU Burgener
Strength- Squat Snatches
35 X 5 (2)
45 X 5 (2)
55 X 3 (2)
WOD
10 min AMRAP
90 Singles
6 Squat Snatch (45 lbs)
6 Burpees
Total: 3 rds + 1 Squat Snatch
Burgener warmup
WOD:
AMRAP in 10 min
30 Double Unders
6 Squat snatches (55#)
6 Burpees
= 3 rounds + 2 snatches
This was a fun one! And I was happy to be doing some DU’s, feels like I haven’t done them in ages?!
You did some last Thursday ð
Mobility
Burgener Warmup
Practiced Squat Snatches x 5
45 (2) – 65 (2) – 45 (kept working on my drop-squat)
WOD
AMRAP in 10 min
30 DUs ~ (did 10 DU + 60 singles in round 1, then 90 singles in rounds 2 & 3)
6 Squat Snatch @ 55# (should have been a *little* heavier)
6 Burpees
Total: 3 rounds + 3 Snatches
Very disappointed in my skipping regression. No excuses other than I need to get a lot more practice in. Always something to work on!
Good job 7 AM-ers!
“A lot of people ended each workout disappointed that they didnât get 10 more burpees, 3 more snatches, a muscle-up, or more pull-ups. But that misses the point.”
“Now That The Open Is Over” from CrossFit Fury
Great article Kevin!
Great article Kevin, puts things into perspective.
Loved it!
“…we have no right to take our health and fitness for granted with a lack of appreciation.”
Yup. I needed the reminder!
That is a great article Kevin, I’m guilty of being hard on myself after each WOD, wishing id done more to help represent our box, and someone special to me always propped me up by saying ‘you had knee surgery 3 days before this started, you started xfit 4 months ago’ and that helped put it in perspective for me, it’s ok to analyze stuff after but be happy with the accomplishment , just strive to improve yourself each day, in and out of the gym! My new words to live by! . Love this xfit family, and love this sport, the support and comraderie are amazing!
this sure hits home for me… 5 weeks into this long journey of achilee rupture healing and recovery… what I would give right now to do one single (let alone one double under)… so training IS a luxury I’m forced not to take for granted anymore… I’ve been keeping an eye on the site and it’s kept my mental health up just seeing all the energy and personal accomplishments during the games and since… keep up the good work… can’t wait to get back to it…
Wishing you a speedy recovery Natacha! You are definitely missed by many at the gym : )
thanks Corinna!
Mobility
WU Burgener
Strength
Squat Snatch 5âēs
45-55-65-75 – 85(f) 80(f) 75 Nice shareing the bar with a guest from Fredericton. Didn’t get your name sorry.
WOD
10 min AMRAP
30 DUs
6 Squat Snatch 70# ()
6 Burpees
Total: 3rds + 3 Squat Snatch
Was able to complete a different type of C2B, lol ooh crossfit moments.
And now you have your own special bar Trent ð
WU burgener 8 3
Squat snatch
AMRAP8 10 min
30 dbl unders
6 snatch (95)
6 burpees
3 + 13 dbl under
squat snatch to 85#.. kept weight low, lots of reps, worked on form
WOD
10 min AMRAP
30 DUs
6 Squat Snatch at 65#, Kevin increased weight to 75 after 1Rd
6 Burpees
4rd + 1 burpee
That Kevin can be a sneaky guy!
Burgener Warmup
Squat Snatches to 65# (worked on form)
WOD
10 AMRAP
90 Singles
6 Squat Snatches (50#)
6 Burpees
4 rounds + 2 squat snatches
Mobility
WU Burgener
Strength
ptacticed Squat Snatch 5âēs
45-65-75-85
WOD
Scaled
10 min AMRAP
90 singles
6 Squat Snatch (75 #)
6 Burpees
Total: 3 rds + 4 squat snatch
Mobility
Burgener WU
Strength: Squat snatch practice
35-45-55-65
Too many reps of each to count. Sweet mother of god my technique needs work!
Thanks for all the coaching MC. You helped me SOOOOOO much!
WOD
@55#
10 min AMRAP
30 double unders
6 squat snatch
6 burpees
Total = 4 rounds + 13 DU
Damn, those squat snatches are tough. Having most of my trouble with the squat distance of me feet. Hip flexibility? Core strength? Shoulder flexibility? All of the above?
On another note: Samuel (my 7 year old) did 3 unassisted pull ups tonight (kipping). I’m a proud momma! ð
Congrats Samuel! Monkey see monkey do!
WOD @ 45lbs
I feel on my butt so many times during the snatches and I had quite of few no reps because the weight fell in front of me on my way up!
4 rounds + 30 doubles + 2 snatches.
Snatches were tough for sure, but this is a movement that I need to devote a lot of time to.
Good luck and have fun in TO!! ð
I really need work on this movement too. It has always been easier for me to do “power” versions of snatches (and cleans)…guess that tells me something ð
Mobility
WU Burgener
Strength- Squat Snatch – Practice with 45#
WOD : AMRAP 10 min
scale – 90 singles
6 Squat Snatch (45 #)
6 Burpees
Total: 4 rounds & 90 singles
cash out – stretchingfoam roller
Mobility
WU Burgener
Strength- Squat Snatch x 3 â thanks Maria for sharing a bar this morning
15, 20, 25, 30, 35, 40, 45
WOD : AMRAP 10 min
scale â 90 singles
6 Squat Snatch (35 #)
6 Burpees
Total: 3 rounds & 3 squats
cash out â 5 min stretchingfoam roller
Wu x1
Practice squat snatch 45, 65
Shoulder still tight.
Burgener wu
Amrap in 10 Mins.
Skip singles 90
6 Front squat 95 lb (shoulder)
6 burpees
5 rounds plus 53 singles.
Practiced Squat Snatch to 65#
WOD:
10 Min. AMRAP
30 DU’s
6 Squat Snatches 55#
6 Burpees
Squat snatches felt good. It was the DU’s that killed me on this one….what else is new??? Good WOD though, really liked it, once it was over.
WOD: Sub’d Power Snatches due to small injury.
4r + 5 Snatches
I’m feeling more and more like the old me every day. Lets try a muscle up WOD.
Careful what you wish for.
Wod as Rx’d -> 3 plus 5 snatch
That’s one heavy snatch…
Mobility & Burgerner WU
Squat snatch practice to 55#
10 min AMRAP
30 DUs broken – strung up to 16!! I let a little scream out I was so excited haha PR since yesterday of 15!! And 1st workouts with DUs…won’t get em if I don’t practice.
6 squat snatch 45#
6 burpees
4 rounds + 17 DUs
Shoulders couldn’t handle the attempted headstand to handstand tonight…try again on Saturday ð
Good job 6:30!! Kudos to all those perseveringly on the DUs ð
1xmob
3xbergener
Squat snatch practice x 5
45-65-95-115-125-135×3
WOD
30 DU (my mantra.. Work on freakin DU)
6 squat snatch
6 burpee
2 rounds + 2 burpee
Suffered through DU, snatches.. Burpees are my fav move right now!! Lol. Next to DU that is!
Finish off with 10 min penalty for sucking at DU.. Still suck at DU! 10 mins again tomorrow!! Lol
Great job 6:30
Wod@ 35lbs
5 rounds