For the future, could have tried a heavier kettlebell. Thanks for class Kevin!
Alaina
Great job Laura!
Heather S
Shoulder press
WUp 50-60; 5×5 @70#
WOD: Amrap 8 mins
6 Russian KBS 53#
4 push jerks (scaled to 90#)
9 rounds even
I really wanted to do this Rx but glad I didn’t because the Jerks were plenty heavy at 70%!
Thanks for coaching Kevin and for the “fine tuning” of the shoulder mob.
AMRAP in 8 minutes
6 Russian Kettlebell Swings (70/53#) Used 50#
4 Jerks (145/100# or 70%) Used 65#
Total 11 rounds + 6 KBS + 1 jerk
*Next time use 70# or 75#
Amanda
wow I did not enjoy that wod π
I knew that I should have used less than the % for this but I was scared I would regret it after so I went with it and now I wish I hadn’t! ah well, lesson for next time.
used 53# kb and 95# jerks… 5 rounds + 4 jerks
Heather S
Yup those 4 jerks sneak right up on you. If I had a nickel for every time I’ve thought “Hey that doesn’t look too bad” before a wod…
Heidi
Agreed Heaather. That is the 2nd WOD this week alone that I under estimated. The 1st was Monday’s floor press, front squat, & deadlift treat.
Amanda
oops, I meant to write 5 rounds + 3 jerks. And I have no idea what I told Kevin for a score after the wod, but I’m pretty sure it wasn’t either of those two scores.
I enjoyed sharing a bar with you. Why do you need to call me names?
Heidi
Shoulder Press X 5 sets x 5 reps @ 55#
8 Min. AMRAP
6 Russian KBS @ 35#
4 Push Jerks @ 85#
Total – 9 Rounds.
KB was lighter than I wanted. 45# would have been good, but was gone & I didn’t want to risk my back at anything over that. Push jerks were friggin’ heavy. I should have tried a couple out before 3-2-1 Go! Anyway…made it through with respectable score, so I guess the weight was right. As I stated in an earlier post….I really underestimated this one. Way tougher than I thought….yet still fun that the sick CrossFit kind of way π
Morgan
Shoulder Press 5 set x5 to @ 75%
95-115-125-125-125-125-125
Before the WOD, I took the 45# KB and immediately had buyers remorse after I took a couple of practice swings. So, I brought it back to get the 40#. There weren’t any left, so I trudged back with the 45#.
Then Kevin came by, picked up my 45# and brought me back 50#.
I thought he was out of his freaking mind.
But, it urns out he was absolutely right, because I did it. Thanks Kevin π
Great work 4pm!
Today Paige and I joined different classes..
Paige joined the 7am class
She used 50# for the shoulder press
For the wod she used 30# on the kettlebell, and 55# for the jerks..
When we talked she felt she should have used the 35# kettlebell, and I convinced her she should have used 65# for the jerks because, hey we both managed it for the Hopper!! She got 8 rounds (woot woot)
So I had my turn at 4pm..
Shoulder press I used 55#
For the wod I used the 40# kettlebell, I promised myself last time I would used the 45# next time.. ~> Next Time! Promise! I used 55# for the jerks.. I know I know.. I realized 10 reps in the hopper versus 4 times however many rounds I get.. I got 10 rounds! Boo-ya!
Thanks Kevin!
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…
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Shoulder Press
5 x 5 @ 50#
AMRAP in 8 minutes
6 Russian Kettlebell Swings (45#)
4 Jerks (70#)
8 rounds, 3 jerks
For the future, could have tried a heavier kettlebell. Thanks for class Kevin!
Great job Laura!
Shoulder press
WUp 50-60; 5×5 @70#
WOD: Amrap 8 mins
6 Russian KBS 53#
4 push jerks (scaled to 90#)
9 rounds even
I really wanted to do this Rx but glad I didn’t because the Jerks were plenty heavy at 70%!
Thanks for coaching Kevin and for the “fine tuning” of the shoulder mob.
Nice job Heather!! You are right about the jerks!
Mobility
WU x 2
Group Mobility
Shoulder Press
5 x 5 @ 50#
AMRAP in 8 minutes
6 Russian Kettlebell Swings @45#
4 Jerks @70#
Total: 11 rounds + 6 KBS
Last time: 12 rounds (35# KB and 40# for the Jerks)
Great job everyone. Thanks Kevin.
Awesome score Kelly!!!
Wow what a huge PR. Nice!
M+WU
Group mob
Shoulder press x5 reps
5 sets @ 75%, 50lb
“Russian Jerk”: AMRAP 8 mins
6 Russian KBS 45lb
4 jerks 70lb
8 rounds+ 3 jerks
KBS probably could have been heavier.
M+WUx2
Group mob
Shoulder press
5×5 @ 75%
95×5
100×5
105-105-105-105-105
βRussian Jerkβ Rx
AMRAP 8 mins
8 rounds
Last time I had 6 extra reps but I was 20# lighter on both the KB and the Jerk so PR for me!
WUx2
Group mob
Shoulder press
5Γ5 @ 75%
45Γ5
65Γ5
85-85-85-85-85
βRussian Jerkβ
AMRAP 8 mins
10 rounds
PR of 3 reps from May 21st 2013
Great work 6am’ers!
Shoulder press
5×5 at 75%
35-45-55-55-55-55-55
Russian Jerk
AMRAP in 8 min
6 russian KBS 40#
4 jerks 65#
8 rounds
Mob. and WUx2
Shoulder Press 5×5 @ 75%
5x 35-55-55-55-55-55# Thanks Heidi!!
Russian Jerk:
Amrap in 8 min.
6 RKBS 53#
4 Jerks 80#
Score: 9 rounds plus 1 Jerk
Thanks Kevin!!
Great picture guys!!!!!!
Shoulder Press 5×5 @ 60#
WOD with 70# KB / 100# Jerks
9+1KBS
PR from 7+6 KB in 2012 with same weights
Wow, 70#…awesome!!
Nice PR Jo π
I’m so proud of the grit and determination of our Teens. Congratulations to all of you!
Great picture! We have some impressive young athletes!
I really wanted to do today’s workout, but my body says “NO” π
Mobility
WU x 2
Group Mobility
Shoulder Press
5 x 35# WU
5 x 5 @ 50#
AMRAP in 8 minutes
6 Russian Kettlebell Swings @40#
4 Jerks @ 60#
Total: 9 Rounds
Great work to the teens very impressive!!!
Shoulder Press
5 x 5 @ 75%
WU 40-50
5 x 5 @ 60#
AMRAP in 8 minutes
6 Russian Kettlebell Swings (70/53#) Used 50#
4 Jerks (145/100# or 70%) Used 65#
Total 11 rounds + 6 KBS + 1 jerk
*Next time use 70# or 75#
wow I did not enjoy that wod π
I knew that I should have used less than the % for this but I was scared I would regret it after so I went with it and now I wish I hadn’t! ah well, lesson for next time.
used 53# kb and 95# jerks… 5 rounds + 4 jerks
Yup those 4 jerks sneak right up on you. If I had a nickel for every time I’ve thought “Hey that doesn’t look too bad” before a wod…
Agreed Heaather. That is the 2nd WOD this week alone that I under estimated. The 1st was Monday’s floor press, front squat, & deadlift treat.
oops, I meant to write 5 rounds + 3 jerks. And I have no idea what I told Kevin for a score after the wod, but I’m pretty sure it wasn’t either of those two scores.
Never regret using lighter weights. Use light weights, go faster, finish out of breath sweaty on the floor.
#crossfitwisdom
Mobility
WU x 2
Group Mobility
Shoulder Press
5 x 5 @ 65#
AMRAP in 8 minutes
6 Russian Kettlebell Swings @50#
4 Jerks @90#
Total: 8 rounds
Holy shit, nice work Amy π
Agreed. Some heavy shit with a lot of rounds.
Mobility + WU x 2
Group Mobility
Shoulder Press
5 x 5 @ 95#
AMRAP – 8 minutes
6 Russian Kettlebell Swings (35#)
4 Jerks (65#)
Total: 10 rounds
First class with no lower back issues before, during or after.
Yay for your back!!
And, I love our teens. They are awesome athletes and such nice people!! Great job guys, I can’t wait to watch you all competing again!
Love the picture of our young people…who are truly the best in all respects.
WU x 2
Press Movement Practice
Shoulder Press
5 x 5 @ 75%
Warmup 5×35
58, 58, 58, 58, 58(4). Should have used a little less weight, but made an error loading the bar.
AMRAP in 8 minutes
6 Russian Kettlebell Swings @40
4 Jerks @55
7 Rounds, 2 Jerks
Fun one!
That should read 48# on the shoulder press.
Shoulder press
5 rm
50-60-65-70(4)-70(4)-70(5)
Wod with 53# kb and 75# jerk
10 rounds and 6kbs
(Last time got 12 rounds with 70# jerks)
Rode bike
WUx2
Group mob
Shoulder press
5Γ5 @ 75% = 125#
βRussian Jerkβ Rx
AMRAP 8 mins
total = 8 rounds
20# PR on Russian KB and 10# PR on Push jerks
Wow, nice job Frankie!
Strength : Shoulder Press(X 5)
95-95-95-95#
AMRAP in 8 minutes
6 Russian Kettlebell Swings (70#)
4 Jerks (105#)
8 Rounds + 1 Jerk
1 round less than last time but 20# more on the jerks. Fun WOD.
Thanks for coaching, Kevin.
Mob, WUx2
Shoulder press 5×5 @ 70#
WOD
AMRAP 8 minutes
6 Russian KBS 50#
4 Jerks 95#
Total: 9 rounds + 6 KBS
Really surprised myself with this one. Every jerk felt heavy, from the first one, but I just kept telling myself “it’s only 4…”
Note to self: heavier kettlebell next time, dummy.
Press x5
95-95-95-95-95
WOD Rx’d
14 rounds + 6 KBS (PR of 13 reps – didn’t think that was going to happen)
Thanks for sticking around to count my rounds Jeff!
14 rounds?!?!?
I’m certain he could get 15 rounds next time.
Thasalottareps.
Shoulder press 5 X 5 at 165#
WOD Rx’d 9 rounds and 5 swings.
1 rep off PR. Hard time breathing today
Wod-7 rounds 1 jerk
Rx
I enjoyed sharing a bar with you. Why do you need to call me names?
Shoulder Press X 5 sets x 5 reps @ 55#
8 Min. AMRAP
6 Russian KBS @ 35#
4 Push Jerks @ 85#
Total – 9 Rounds.
KB was lighter than I wanted. 45# would have been good, but was gone & I didn’t want to risk my back at anything over that. Push jerks were friggin’ heavy. I should have tried a couple out before 3-2-1 Go! Anyway…made it through with respectable score, so I guess the weight was right. As I stated in an earlier post….I really underestimated this one. Way tougher than I thought….yet still fun that the sick CrossFit kind of way π
Shoulder Press 5 set x5 to @ 75%
95-115-125-125-125-125-125
WOD
9+2J Rx
Shoulder Press 5 x5
55-60-65(4)-60-60
Russian Jerk
6 Russian KBS @50#
4 Push Jerk @65#
Total: 8 rounds +6 KBS
Before the WOD, I took the 45# KB and immediately had buyers remorse after I took a couple of practice swings. So, I brought it back to get the 40#. There weren’t any left, so I trudged back with the 45#.
Then Kevin came by, picked up my 45# and brought me back 50#.
I thought he was out of his freaking mind.
But, it urns out he was absolutely right, because I did it. Thanks Kevin π
Great work 4pm!
Bad. Ass. π
Why thank you π
mob wux2
shoulder press
5×5
95×5 100×5 105×5 105×5 105×3 95×5 95×5
Russian Jerk
AMRAP in 8 min
6 Russian KBS 60#
4 jerk 115#
total 9 round
Shoulder press 5×5 @ 75#
WOD Rx: 8 rds
Used the 45# bar and was not ready for the throat cutting haha I was being a bit of a baby so I think I can improve on this next time π
Thanks Amanda!
[email protected] 60# & 145#
8+1KBS
Mobility
WU x 2
Group Mobility
Shoulder Press
4 x 5 reps @ 65# 1 x 5 reps @60#
AMRAP in 8 minutes
6 Russian Kettlebell Swings @30#
4 Jerks (scaled to push press) @ 60#
Total: 12 Rounds
Damn shin splints. Accidentally jumped on a few of the cleans.
Today Paige and I joined different classes..
Paige joined the 7am class
She used 50# for the shoulder press
For the wod she used 30# on the kettlebell, and 55# for the jerks..
When we talked she felt she should have used the 35# kettlebell, and I convinced her she should have used 65# for the jerks because, hey we both managed it for the Hopper!! She got 8 rounds (woot woot)
So I had my turn at 4pm..
Shoulder press I used 55#
For the wod I used the 40# kettlebell, I promised myself last time I would used the 45# next time.. ~> Next Time! Promise! I used 55# for the jerks.. I know I know.. I realized 10 reps in the hopper versus 4 times however many rounds I get.. I got 10 rounds! Boo-ya!
Thanks Kevin!
Shoulder press 5 sets of 5 @ 75#
Wod as rx’d: 9 rounds and 6 lbs. 3 reps
Short of last time, but 5# more on the jerks, so PR! Yay!
Lbs = kbs
MOB + WU x 2
Shoulder Press
5 x 5 @ 55#
AMRAP in 8 minutes
6 Russian Kettlebell Swings (45#)
4 Jerks (60#)
9 Rounds even. Thanks for switching the KB Kevin! I really liked this WOD.
Shoulder Press
5 x 5 @ 75%
35-45-55-55-55-55-55
AMRAP in 8 minutes
6 Russian Kettlebell Swings #30
4 Jerks #40
10 rounds 6KBS