The workout starts and ends with 50 Box Jumps.
Alternating:
10-8-6-4-2 SDHP (95/65#)
2-4-6-8-10 Power Cleans (95/65#)
*Added challenge – Do entire set with barbell unbroken*
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Kevin,
I’ll have to cancel for this morning, Sorry.
Damn you Kevin Wood! My shoulder are killing me.
CFWU x 2
Strength x 3 Deadlifts
185-210-225-245-265
W.O.D.
50 box jumps
10-8-6-4-2 SDHP (95#)
2-4-6-8-10 Power Cleans (95#)
50 box jumps
Time: 13:03
Glad I didn’t eat much before the workout, I was contemplating signing the wall!
WU x2
Strength – Push Jerk x3
65-70-75-80-85(pr for reps)
Also did 90×1 just for fun … PR!!!
50 Box jumps then…
10-8-6-4-2 SDHP 65#
2-4 6-8-10 Power Clean 65#
then…50 Box jumps
Time – 13:19
Oh..did i mention i did my first strict pull-up? AND then did it twice more because as usual Kevin missed the first ones :o)
Nice!! You must be getting some SPECIAL training from Coach. 😀
Awesome Jo!! You’re starting to be a pull-up queen! 🙂
Machine!!
Backsquat 5-5-5-5-5
135-145-155-165-175
50 box jumps
10-8-6-4-2 SDHP (95#)
2-4-6-8-10 Power Cleans (95#)
50 box jumps
9:44
Post ’em up guys! I’m today’s sponsor 🙂
Warm up
strength shoulder press- 1-1-1-1
135-145-155(f)-150(f) gased myself on 155 way to sore… I was fighting for it for like 10 seconds sigh.
WOD
50 box jumps
10-8-6-4-2 SDHP (95#)
2-4-6-8-10 Power Cleans (95#)
50 box jumps
9:12
2 well needed rest days booyah
Oh, and I did the challenge
What is the reward of the “Added challenge”? 🙂
Knowing that you did a great job! And maybe a high-5.
If I do this unbroken, I expect Brad *bleep* Pitt to be there waiting to plant one on me!
Ok, but a high-5 from you is not really a reward!
Oh, it’s good to have you back!
I didn’t get a high-5 🙁
Hi Kevin, I’m really sorry but I have to cancel my 3:15 today.
Kevin,Please cancel our 5:30 spots.Thanks!
Hey Kevin, If anyone needs to cancel their spot for tomorrow morning can you please let me know? Thanks
Sure thing!
Kevin, I have to go to Saint John with ol’ what’s his face, so I need to cancel tonight, sorry.
Warm up of mobility and fast 30 min walk with Copin
yesterday’s WOD
2 rounds of
25 straight leg sit ups
25 dips
150 single unders
time: 5:23
second modified WOD from today
(light weight to practice form)
10-8-6-4-2 SDHP (35#)
2-4-6-8-10 power cleans (35#)
time: 4:03
Have a great weekend guys! See you Monday 🙂
CFWU x 2
Strength – Overhead Squats
5-5-5-5-5-5
45-55-65-75-85-95 PR for Reps
WOD
50 Box Jumps
10-8-6-4-2 SDHP 95#
2-4-6-8-10 Power Cleans 95#
50 Box Jumps
Time: 12:48
And you were going to stop at 85. Pfff! Challenge yourself! You can do it!
Thanks, felt pretty good doing 5 at 95!
WU x 2
Back squat : 45×1 55×1 65×1 70×1 (PR) 75×1(PR) 80×1(PR) 🙂
WOD:
50 Box Jumps (little box)
10-8-6-4-2 SDHP 45#
2-4-6-8-10 Power Cleans 45#
50 Box Jumps
Time: 11:38
Great job on the PR Steph!
Félicitations Steph! 🙂
YAY Steph!
14 mai 2010
wu x 2
strength
push jerk x 1
35, 45, 55, 60, 65
wod
50 box jump (3 plats)
10-8-6-4-2 sdhp (45)
2-4-6-8-10 power cleans (45)
50 box jump
time – 11.33
WU x 2
Deadlift 3RM -> 95-105-125-135-145
WOD @ 65# – 14:30 😀
Super travail tout le monde!
WU X 2
Front Squat 5-5-5-5-5
45-50-55-60-
WOD 35 lb. Time 12:20
warm-up *2
Overhead squat * 1
20 / 35 /35 /35 /45 fail/ + finally got a real correct 45
WOD
55 lbs
SDHP 10 – 8 – 6 – 4 – 2
Power Clean 2 – 4 – 6 – 8 – 10
+ 50 Box Jumps ( Start, Finish)
Time 9:01
Good time Gerry congrats. OHS are a real b*&^(!
wow Gerry, that’s a FAST time!
Overhead squats require practice and patience. You’ll be doing well over 45# down the road. Keep stretching and it will get easier.
Push Press – 3RM
65-95-115-145-95
WOD (95#):
11:18
Thanks for being a sponsor Pat!
wupx2
front squats x5
60-70-80-90-100(failed)
wod-(55)
time:13:50
CFWU x 2
Front squat x 3’s
85-105-125-130-135
WOD
50 box jumps (used 3 plates)
10-8-6-4-2 SDHP 75#
2-4-6-8-10 Cleans
50 Box jumps
8:58
Warm Up x 2
Cleans x 5 Reps
45-55-60-65-70
WOD:
50 Box Jumps
10-8-6-4-2 SDPH (67.5 #)(No, that’s not a typo. I had a lop-sided morning!)
2-4-6-8-10 Power Cleans (67.5#)
50 %*$&#& Box Jumps
Time: 11:36
Ed – Thanks for the push on the final box jumps. I really did need the added encouragement, but I confess at the time, I secretly wanted to smack ya 🙂
WU x 2
Push Jerk 1RM -> 45-50-55-60(PR)65(F)
WOD @ 45# – 13:58
Have a great weekend everyone!!!
WU x2
WOD @ 65- 10 something. Forgot to write it down!
I Accomplished the challenge and had a ‘special’ high 5!!
Good job 5h30 crew!! 🙂
10:13
CFWU x2
Push Press x1
75-85-95-100(PR)-105(PR) 😀 Yeah!
WOD:
50 box jumps
10-8-6-4-2 SDHP (55 lbs)
2-4-6-8-10 Power Cleans (55 lbs)
50 box jumps
Time: 12:30
Stupid box kept getting taller whenever I wasn’t looking… :S
Great PR’s Mel!
Awesome Push Press Mel!!
That 105 was fast! There’s more in the tank!
Clean 5RM –> 95-115-135 ….I am slowly getting back in the moves, but everything feels heavy!
WOD w/ 95# –> 7:30
Was not able to do unbroken sets!
Warm Up x2
Shoulder Press x3
35-45-50-55-60
WOD:
50 Box Jumps
10-8-6-4-2 SDHP (55)
2-4-6-8-10 Power Cleans (55)
50 Box Jumps
Time: 9:31
Great PRs on the Push Press Mel!
Wow! Great job everyone.
AM
Push jerks x1
45×10
135×3
165-185-195-205-215-230(F)
PM
Good mornings x1
45×10
135×3
165-185-195-205-215(PR!)
Australia Regional WOD
3 rounds of:
6 muscle-ups
12 Squat Snatches (90#)
18 Toes to bar
14:02
Brutal workout. I’ve found a new goat! High rep squat snatches!
And of course, Sonia would have ranked 1st in the entire country of Australia! Start saving your pennies!!
And 21 posts of results! Not too shabby! If we could only get the Gunningsville Gals to post, that would be another 5!!
You ask and you shall receive:)
warm-up x 2
back squat
15-20-25-35-45-55-60 (x5 each)
50 box jumps – 2 plates
10-8-6-4-2 SDHP (45#)
2-4-6-8-10 power cleans
50 box jumps
9:05
YAY!! Thanks!!
Oh, and a higher box jump next time 😉
Here it is……
WU x 2
Back Squats
15×5
20×5
25×5
35×5
45×5
55×3 and was told to “try” again 55×5
WOD 11:33
And my first post completed.
Remember when a 15 bar was “impossible”?
Great progress already!
Warm up x 2
Deadlifts
55×5
65×5
75×5
85×5
95×5
WOD 13:03
What a Workout!!
I’m a little late getting this up, but here it is!
Warm up x2
Push Press
45×5
50×5
55×5
60×3
WOD
50 box jumps (2 plates)
10-8-6-4-2 SDHP (45#)
2-4-6-8-10 power cleans
50 box jumps
time – 10:10
TWHS!
Strength 5×5
Shoulder press at 80lb
WOD 1
Front Squat (105lb) 10-8-6-4-2
Double unders 20-30-40-50-60
Time: 8:38 Man double unders suck when you have to do so many!!! Lots of wasted seconds!!!!
WOD 2
3 rounds
3 muscle ups
6 squat snatches (55lb)
9 Toes to bar
Time: 4:06
Really happy with this one, and really enjoyed it!!!
Good job Kevin!