3 rounds
10 Squat Cleans (135/95# or 65%)
20 Box Jumps (24/20)
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Thanks Ron!
Mobility
WU x 2
Squat Clean
95×5
105×5
115×3
125×3
125×3
WOD: 3 rounds
– 10 Squat Cleans 95#
– 20 Box Jumps 24″
Time: 8:50
Warmup
DL to 235 x 3
Thank you so much for the advice, Marie-No and Ron! Next week I will take both of your suggestions and cut the weight in half while increasing reps to wok on finding that “Sweet spot”. I’ll start doing traditional stance DL too.
WOD 3 rounds of:
10 squat cleans, 75#
20 box jumps, 20″
10:13
This WOD was only OK for me. Box jumps are one of my favourite movements. I have a huge hate on for squats of all types lately.
This morning I felt super winded and overall, just shitty. I’m thinking this has to be mainly diet related because I’ve been slipping a bit lately. Boooo 🙁
Still a great time and heavy weight!
Yeah, Blake and Jason are always trying to dress like me.
True Story LOL 😛
HAHA! You guys don’t look like yourselves when you’re upside down!!! I had no clue who else was with Amanda before I read this post.
I had trouble too!! First got Amanda, then Blake but needed to turn my laptop over to get all three!!
Mobility
WU x 2 I got 4 or 5 Toes to rings (YEYYE! really happy about this!)
Squat Clean
45 to 95 lbs
WOD: 3 rounds
– 10 Squat Cleans 65# … need to continue to work on form
– 20 Box Jumps 20″
8:48
Nice work with the T2Bs! Fast time too!
WU x 2
Strength OHS x5
110-115-120-125-130(pr #5)
3 Rounds
10 Squat Cleans(R1 #120 – R2 #115 – R3 #100)
20 Box Jumps 24″
T – 11:27.
Not my best performance but it still felt good to do the WOD. Thanks for the encouragement guys!
…You showed up
“Showing up” is my favorite (and most important) PR 🙂
Mobility
WU x 2
Strength – Push Jerk x 5
55×5
55×5
55×5
Focused on technique. Thanks, Ron.
WOD: “Tidy Box”
3 Rounds
– 10 Squat Cleans 55#
– 20 Box Jumps 24″
Time: 11:21
800m Run
Strength
Practiced squat cleans at 65# and 75#
WOD: 3 rounds
– 10 Squat Cleans 70#
-BoxJumps 20#
time; 7:56
what a lung burner!
So freakin’ fast!
nice job!
Ditto.
Mob
WUx2
Strength
Front Squats 65,70,75,85,90
WOD
10 Squat Clean 70lbs
20 Box Jumps
10:23min
Front Squat x5
65 – 75 – 85 – 90 – 95
Box Jumps 18”
Mobility
WU x 2
Front Squat x5
65 – 75 – 85 – 90 – 95
WOD: 3 rounds
– 10 Squat Cleans 70lbs
– 20 Box Jumps 24″
Time: 9:51
Sorry to miss this one today. Looks like FUN!
I will be at the pharmacy giving flu shots until 7:30 tonight. I would almost rather be doing burpees.
(I said almost…)
Mobility
Warm-up x 2
Practiced squat cleans @ 55# and 60#
WOD: 3 rounds
10 Squat Cleans @ 50#
BoxJumps 20″
Time: 8:42
Great Job 8:30 Class!!!
Great idea to practice the cleans before the WOD. This is one move that I need to (probably should) practice almost everyday!
Mob and wu
Shoulder press 5 rm to #75
Wod with 70# and 12 inch box with step downs (1st box jumps since injury)
7:40
WU x 2
Dead lift x 5
135-185-225-245-275(felt heavy barely got the 5th)
3 Rnds
10 squat clean 135# scaled 125#
20 box jumps.
11:28
Form was horrible 1st round, focused a little and was better the other 2 but not anywhere near perfect.
Wux2
Strength. Back squat x3
135 155 165 175 180
WOD Tidy Box
3 rounds
10 Squat Cleans (135/95# or 65%). Did 95lbs
20 Box Jumps (24/20)
In 8:52. Should have been 7:35 (Only did 10 boxJ so I did 15 more as punishment ). Hehe
Mobility
WU x 2
Strength : Push Jerks
5 x 50-55-65-65-70-75 (little mistake in my numbers tonight haha)
WOD
3 rounds of
– 10 Squat Cleans (55lbs)
– 20 Box Jumps
Time : 7:01
Great one tonight !!! Great job everybody 🙂
mob wux2
strength squat clean
95×5 115×5 125×5 135×5 145×3 155×2
3 rounds
10 squat clean 125#
20 box jump 20 in
9:21
Strength – Practiced squat clean (have not done those in a long time)
WOD – Tidy Box for 3 Rounds
10 Squat cleans @ 95
20 Box Jumps @ 20″
Time = 8:22
It’s been a while…
Mobility
WU x 2
Strength: Front Squat 5×20-25-30-35-40
WOD – “Tidy Box”
3 Rounds:
– 10 Squat Cleans (135/95# or 65%) …. 65% = 30#
– 20 Box Jumps (24/20) …. used an 8″ box (at least, I think it was 8ish)
Time – 11:40
…and I discovered that I can will myself to NOT throw up, despite an overwhelming urge to do so! Not being in a class for 3 weeks really exacerbated the butt whoopin’ I usually get during a WOD.
Welcome back Robyn. Tough first WOD back and remember …any wod that you don’t throw up is a good wod!!
True enough, Heather! 🙂
Mobility
WU x 2
Strength: clean squats
5reps
35-40-45-45-50
WOD
3 rounds
10 Squat Cleans (35lbs. )
20 Box jumps (4 x 45lbs. )
(2nd round only did 10 box jumps, so did 30 box jumps in the last round)
Time: 7:26
WU x 2
Squat Cleans x 3
45-55-65-80-95
WOD: 3 Rounds
10 Squat Cleans @ 70#
20 BJ’s @ 20″
Time: 10:35
Well that was absolutely gross. 1st round of SC, weren’t so bad, but my BJ’s were a mess and I gassed out very quickly and that set the tone for the rest of the WOD. I really underestimated this one.
“my BJ’s were a mess”
Think about that Heidi. You’re setting yourself up here.
hahahaha
Lol
LOL!
WU x 2
shoulder press x5
95-105-115-135-150 (3) (3# PR for reps)
WOD: 3 rounds
– 10 Squat Cleans 115#
– 20 Box Jumps 24″
Time: 9:49
Mobility
Wu x 50 no show burpees
Strength practice squat cleens to 155
Wod. Tidy Box
Squat cleens @ 115
Box jumps @ 24”
8:50!!
Awesome Wod, much harder than I anticipated.
Great job Shane!
Mobility
WU X 2
Strength – Shoulder Press X 5
135-145-150-155-160
WOD – Tidy Box
10 Squat Cleans @ 120#
20 Box Jumps @ 20″
Time – 9:30
WUx2
Strength – Narrow OHSX5
15-25-30-25-40
Daily Planks to 3min
WOD
“Tidy Box”
3 rounds
10 Squat Cleans (120#)
20 Box Jumps (24″)
Time–>8:00
Great job 6:45 crew!
Great work Gabe, nice time.
2nd wod back.. slow and steady.
mob
2xWU
press x 5
65-85-95-105-115
wod
10 squat cleans (scale to cleans at #95)
20 box jumps (scale to step ups to 20 ” )
time 6:47
went at this slow and methodical again as trying to make slow transition back to health..
great job 6:30 class
pretty quick time for taking it “slow”… good job!
Wux2
Squat cleans
135×5 145×5 165×5 175×3
WOD RX
6:43
Brutal WOD
nice time!
Awesome time Darrell.
MOB
WU X 2
Squat cleans – 65-75-85-85-95
wod
10 squat cleans (scale #75)
20 box jumps 20 ”
Time 9:10
Been a long time since I’ve done box jumps in a wod. Pretty sure I’ll feel all 60 of them in the morning 🙂
WU x 2
P. Press x 1
105=125-140-160-170
WOD — 105 lb & 24″ box
Time – 8:44
Mobility
Wu x 2 ( med blue band for ring dips and pull ups)
Strength
Back squat 5 x
95-105-115-125-135
WOD – Tidy Box
10 Squat Cleans @ 95#
20 Box Jumps @ 20″
Time 10:10
Mobility
WUx2
Strength
Cleans # 70
WOD- Tidy Box
50, 55, 60, 65, 70
10 squat cleans @ #50
20 Box Jumps 20″
Time 9:21