Gym is closed tomorrow.
Anniversary WOD & BBQ on Saturday!
Squat Clean + Jerk
Build up to WOD weight
3 rounds
7 Bar MU (14 Pullups/Ring Rows)
7 Squat Clean and Jerks (205/145#/heavy)
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
Mobility, run 400m, Wu x 1
Group mobility and Wu
Strength squat clean and jerk
135/155/185/205 too heavy for the Wod. Really lost alot of overhead Strength since shoulder injury.
Wod 3 rounds
7 bar mu’s
7 squat clean and jerk
Did 8 reps at 175, dropped to 155
Muscle ups went awesome!
Great class Kevin and great work 6 amer’s!!
Curious, what was your time? π
Time was 9:44
400m run+ WU x 1
Group mobility and Wu
Strength squat clean and jerk
135-145-145-145-155-155-155
Wod 3 rounds
7 bar muβs
7 squat clean and jerk @ 145#
Time–>13:20
Way to go 6am crew!
Iron scap
500m row
Tabata alternating plank and 2.5# superman
10 jumping pull ups
Squat clean and jerk
65-85-95-100f-100-100-100
Wod with ring rows and 85#
Time:8:25
Had a great last 8:30 class! I even loved the heckling lol βΊοΈ I’ll miss this class, it’s my fave time to wod
Superfast WOD time!
Looks like someone needs to go heavy!
C&J up to 135 (failed the jerk at 145#)
WOD with Bar MU and 125#
2 Rounds in 14:33
Could have squeezed another MU or 2 but I had a tear and didn’t want to bother for today. I’m still happy with my result having not tried a bar MU in a couple years. Fun WOD.
Thanks for the compliment BJ π
That last post was a
6am class
Mobility, run 400m, WU X 1
Squat clean and jerk
25-30-35
3 rounds WOD
14 ring rows
7 squat C+J @ 30lbs
Time 10:42
Thanks for the great class!
Welcome aboard Amanda. Hope to see you out again with the 6 a.m. crew.
Build up to WOD weight
135-185-205
3 rounds
7 Bar MU
7 Squat Clean and Jerks (205#)
Made it to 2+2BMU at 15 min cap
Quite pleased with that. First time doing Bmups since September of 2014. Thanks for sticking around Jo and Brian.
Isn’t that your BW?
Nice work to get lots of Bar MU’s in after those frickin’ heavy C&J’s!!
Squat Clean + Jerk
Build up to WOD weight
65,85,95,105,105,105
3 rounds
7 Bar MU (14 Ring Rows)
7 Squat Clean and Jerks 95#
7:35
* could of been a little heavier i guess ???
Mob + 400m run + WU
Squat Clean + Jerk
Build up to WOD weight
55,75,85,90#
3 rounds
7 Bar MU (14 Ring Rows)
7 Squat Clean and Jerks 85#
12:05
Cashout : 400m run 25/30
Couldn’t feel my bum…..
400m run+ WU x 1
Group mobility and Wu
Strength squat clean and jerk
55-65-75-80-85
Wod 3 rounds
14 ring rows
7 squat clean and jerk @ 80#
Timeβ>13:20
Everything felt so heavy this morning, I almost went lighter for the WOD – so glad I added the extra weight and did 80#. Thanks Kevin!
Great job Laura! That’s heavy!
Strength up to 105# SC & J (this felt heavy enough after yesterday’s WOD!)
WOD
with Pullups and 95#
time = 9:18
Debating on which weight to use, but this felt heavy enough for today. Happy Canada Day tomorrow everyone!
Squat Clean & Jerk
Build up to a heavy WOD weight
55# x 3 – 65# x 2 – 75# x 2 – 80# x 1 – 85# x 1 (these last few felt heavy and wonky, so I lowered the weight for the WOD)
WOD: 3 rounds
7 Bar MU (scaled to 14 ring rows)
7 Squat Cleans & Jerk (@75#)
Time: 9:04
Happy 53rd birthday Tracy! Why don’t you join us for an afternoon WOD? π
Clean & Jerk to 175#
WOD:
3 rounds
— 7 (Jumping) Bar MU
— 7 Squat Clean & Jerks @ 150#
Time: 14:43
Need to practice more Bar MU’s for sure. Maybe a couple # heavier but not too much.
That was one sweaty mess!
Nice work!! Merica!
π
Squat Clean & Jerk
Build up to a heavy WOD weight
95# – 115 – 135 – 155#
WOD: 3 rounds
7 Bar MU (scaled to 14 ring rows)
7 Squat Cleans & Jerk (@115#)
Time: 12:30
Thanks for coaching, Kevin!
Mob
400m run
WU x1
Group Mob
Squat Clean & Jerk
55-65-75-75-85-90F-90-90
WOD
3 Rounds 15min cap
-14 ringrows
-7 Sq cleans &jerk (85#)
Time: 14.00 (and I had an emergency phonecall while this was going on for work)
400 m. run + WU
Squat Clean & Jerks
55-70-80-90
WOD
3 Rounds
14 Pull Ups
7 Squat Clean & Jerks @ 80#
Time = 12:55
Really liked this one (can’t believe I said that about a WOD with pull ups, but my love of C & J’s outweighed the pain of PU’s) Not sure about the weight. In hindsight, I think I could have done 90#, but on the other had, I almost was at the time cap, so I was probably where I needed to be)
Happy Canada to all. Really looking foward to a mid-week day off π
I love the pic,it looks like David took the bus to the corner!
squat c+j to heavy
40#, 50 #
WOD
14 ring rows
7 squat c+j 45#
9:45
Mob, 400m run, WU
Group mob/WU
Squat clean + push jerks
75×3 – 95×3 – 105×3 – 115×3
Was having a tough time getting full knee extension at 115…gotta work on that
WOD
3 Rounds
-14 Ring rows
– 7 Squat clean + push jerks @ 105#
Time : 11:55
Thank you to Marcel and the 6pm class. I needed some positivity and to lift stuff tonight.
Great effort John loved your intensity.
great coaching Marcel!
400m run+ WU x 1
Group mobility and Wu
Strength squat clean and jerk
135-155-175-155
Wod 3 rounds
7 bar muβs (scaled to 14 pullups)
7 squat clean and jerk @ 155#
Timeβ>14:23
Thanks Frankie, heavy C & J and lots of yelling…loved it!
Squat clean & jerk (build to wod weight)
85-105-125-125-125#
Stayed at 125# to work on a few form things before the work out, and didn’t want to go heavier given what was coming…
WOD scaled to:
14 pullups
7 squat clean & jerks @ 125#
*15 min cap
2 rds + 2 C&J at cap
As always, need to work on the dip & drive…had a couple no reps in there and almost lost my mind.
Thanks Kevin & Marcel for lots of tips through out and thanks Frankie for the encouragement (and maybe counting my reps better than me? haha)
Great work 6pm class!
Thennnn since it was the LAST oly class, I joined in π
Squat clean + hang squat clean + jerk (1-1-1)
35-55-85-85-85# (stayed light given the wod first)
Snatch balance + pause OHS (1-2)
55-75-85#
Cash out:
Snatch high pull (3×3)
85-85-85#
SURPRISE cashout 2:
3 rounds:
10 KB cleans
100m waiter’s carry (50m right arm, 50m left arm)
-both with 35# KB
time: __:36 ..I forget the minutes, I was tired.
I haven’t been an oly member for long but I did love that class! sad to see it go but excited to see how the new schedule pans out π
Great push as usual tonight Cara, don’t be too hard on yourself, your cleans looked fantastic and the jerk is better than you think – always something to work on.
Today I joined the 4pm class and I am happy to say no kittens died today! βΊοΈ
I woke up with a by ouchie bum and realized the gym was closed Wed, then decided to go anyway! I am so glad I did!
Strength – Squat Clean & Jerk(build to wod weight)
35-40-45-50-55-60-65
I probably could have done more weight, but my knees started getting wonky and I was really trying to get the whole ‘catch it in a squat’ deal!
Wod 15 min cap
3 rounds
14 Ring Rows
7 Squat Clean & Jerks
I was worried I wouldn’t make the time cap, so I started off my cleans really sloppy.. Once realized I was well short of the 5 min per round suggestion I slowed down and worked on getting it right.. So glad I did.. I was feeling good then Kevin noticed I was squatting to wide! Sigh, so much to fix!
My time was 12:00
Squat Clean + Jerk
Build up to WOD weight
55,65,70,70,70
3 rounds
7 Bar MU (14 Ring Rows)
7 Squat Clean and Jerks 65#
13: π
Thanks for the help Kevin gonna work on this one to get movement down so I can go heavier.
WOD with 95# & pullups
9:15
That should have been a little heavier I think. Fun wod….two of my favorite movements
5k run at home….hilly, hot and pukie
Time: slowest ever I think π 34:39
Squat Clean and Jerk
3 x 55#, 65#, 75#
1 x 85#, 95#(split), 95#(split) Felt pretty good
WOD: 3 rounds
14 ring rows
7 squat clean and jerks 85#
TIme: 12:40
Thanks for the great tips Kevin!! Nice to see the afternoon crew today π