AMRAP in 8 min
Shoulder to Overhead (115/80#/60%)
Each time you break, perform 50 Double Unders
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans (205/145#/80%)
Each time you break, perform 30 Air Squats
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WUx2
AMRAP in 8 min
Shoulder to Overhead @100
break – 50 DUs
30-20 = 50 reps
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @140
break – 30 Air Squats
5-5-5-3 = 18 reps
Great job!!
Mobility
WU x 2
Group Mobility
Max skipping in 1 min – 151 singles
AMRAP in 8 min
Shoulder to Overhead @55#
Each time you break, perform 50 Double Unders
Total: 80 (20, 10 15, 10, 15, 10)
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @75#
Each time you break, perform 30 Air Squats
Total: 43 (10, 10, 10 ,13)
Cashout: 800m run
Good job everyone! Thanks Kevin 🙂
Nice work Kelly!! Missed you 🙂 Thanks for the run!
Mobility
WU x 2
Group Mobility
AMRAP in 8 min
Shoulder to Overhead @40#
Each time you break, perform 50 Double Unders
Total: 48 (17, 10 14, 7)
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @45#
Each time you break, perform 30 Air Squats
Total: 22 (10, 7, 5)
Cashout: calf drop, couche stretch & 400m run
Good job Rachel!! Nice to see you as always 🙂
Mob. and WUx2 plus 250m row
Amrap 8 min.
S2OH #65
Break: 100 singles
(25-20-15-10-10-10)
Total: 90 plus 500 singles
4 min. rest
Amrap 8 min.
Hang Power Cleans #100
Break: 30 squats
(5-4-4-4)
Total: 17 plus 110 squats
800m run with Kelly, Jackie, Gilles, Rachel
Thanks Kevin!!
Mobility x1 warm up x2
Barbell warmup
Wod
Amrap 8 min
S2oh (115/80/60%) (shoulder press 65#)
Break 50 DU (plank60secs). Total reps 50
4min rest
AMRAP 8min
Hang power cleans (205/145/80%)
(Muscle cleans 65#)
Open hold, reverse plank, or whatever it’s called.. Lol… 30sec. 71 reps
Great class 6am,, thanks for the modify Kevin!!
Wish I hadn’t slept in, this looks very fun!!
looks fun?? lol
WUx1 (tried double-dip WB 4#…not so much. Did 15 WB at 20# instead.)
AMRAP in 8 min
Shoulder to Overhead @ 50#
break – 50 DUs
Total: 63
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @ 80#
break – 30 Air Squats
Total: 37
So. Many. Clean/Hang. Bruises. Oy.
Please cancel my nooner…. last minute conference call… grrrr…
AMRAP 8mins
S2OH 32 reps unbroken @45# then Kevin decided that was too light and added 20# to the bar. 18 reps @65#
Total: 50 reps
4 minutes rest
AMRAP 8 mins
Hang Power Clean
9 reps @75#, then Kevin added 5# more. 14 reps @80#
Total: 23 reps
Cashout: 800m run(24/30) with Lisa. Thanks for running with me. I was a hurting unit this morning from all those hills at the Obstacle Course Prep class last night.
Kevin, I was giving you the evil eye after you added that 20# to my Push Press, but you were absolutely right. Sometimes I think you believe in us more than we believe in ourselves. I totally did it! I think I may need a new 1RM for Push Press 🙂
Also signed the wall for my Pukeapalooza on Saturday Maria 😛
Great class 8:30!! Awesome effort everyone!
Awesome job Tara!!! This wod looks painful but you definitely needed that extra weight! You’re one strong lady!
Haha! Pukeapalooza 🙂 Great job on the WOD!
85 lb S2OH/145 lb Hang Power Clean
Score-45/19
115# S2OH
170 Hang Power Clean
37-21
AMRAP in 8 min
Shoulder to Overhead @ 75#
break – 50 DUs
Total: 46 (I’m pretty happy with how my DUs were going today)
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @ 110#
break – 30 Air Squats
Total: 23…them was heavy…
Thanks Kevin!
S2O @ 75#: 40
HPC @ 125#: 13
HPC were too heavy and my form was bad, I should have used less than my 60%
WOD = 45 + 15 Rx
(21+10+14, 3+4+4+4)
… yup, sure feels like a crossfit.com WOD. Good work nooners!
Mobility
WUx1
Max skipping in 1 min – 110 DU’s
AMRAP in 8 min
Shoulder to Overhead @ 60#
Each time you break, perform 50 Double Unders
Total: 56 (20,11,10,15)
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @ 90#
Each time you break, perform 30 Air Squats
Total: 40(10, 10, 10 ,10)
Great Nooner Thanks Kevin!
AMRAP in 8 min
S2OH @ 50#
REPS:49
BREAK:100 singles
4 Minute Rest
AMRAP in 8 min
Hang Power Clean @ 65# and the Kevin made it 70#
REPS: 41 (ooooooo ! too light :S )
BREAK: 30 Squats
WHAT?! Too light you say ?! This is nuts!!
I thought I was over estimating myself but it turns out to be the opposite 🙂
I guess I need some new PRs!!
Thanks Kevin!
Mobility + WU x1
Group mobility and form work
S2OH @ 65# for 1st set then 75# for remainder of sets – Weight added by Kevin. 10# made a huge difference…ouch!
30-7-10-4 = 51 + 150 DU
Rest 4 min
Hang P. Cleans @ 100#
9-6-7-5= 27 + 111 air squats
AMRAP in 8 min
Shoulder to Overhead @105
break – 50 DUs
15-7-7-3 = 32
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @150
break – 30 Air Squats subbed to 30 sec plank (knee felt odd)
7-7-7-6-4 = 31
Very hard. Shoulder movements need work, but doubles weren’t so bad I guess.
Mob
WU x2
Group Mob
1 min skipping
AMRAP 8 mins
S2OH (55#)
If you break 100 single unders
Total = 55 reps
4 min rest
AMRAP 8 mins
Hang Pwr Clean (75#)
If you break 30 squats
Total = 20 reps
Thanks Kevin I loved the class this morning, see you tomorrow
AMRAP in 8 min
Shoulder to Overhead @85#
break – 50 DUs (100 singles)
52 Reps
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @125#
break – 30 Air Squats
23 reps
400m Run
WU x 2
Movement prep
8 min AMRAP
S to OH @ 45#
Break = 100 single skips
20/10/10/10/6 = 56
HPC @ 55#
Break = 30 air squats
10/10/10/3 = 33
Cashout: calf drop, couch stretch, 800m run with Alaina, Kelly, Gilles and Rachel.
Good one! Thanks Kevin.
S2OH @ 115# = 71 (25-20-15-11) – 100 singles in between sets
HPC @ 205# = 10 (2-2-3-2-1) – 30 air squats between sets
I liked the first part just a little bit more than the second part.
Thanks for the class Kevin!!
Mob, WUx2
Group mob
AMRAP 8 min
S2OH 80#
Break: 100 singles
15+15+10+10 = 50
Rest 4 min
AMRAP 8 min
Hang power clean 110#
Break: 30 air squats
5+5+5+5 = 20
Tried for a 6th on my last set and failed miserably lol
mob wux1
movement prep
AMRAP in 8 min
S2OH 95#
break=100 single
18-10-10-10-10-6=64 rep
4 min rest
hang power clean 125#
break=30 squat
10-10-6-7-10=43 rep
run 400 m
Mobility
WU x 2
Group Mobility
AMRAP in 8 min
Shoulder to Overhead @80#
Each time you break, perform 50 Double Unders
Total: 42 (15,10,10,7)
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @105#
Each time you break, perform 30 Air Squats
Total: 30 (6,6,8,10)
Nice job tank! 🙂
WUx2
group mob
AMRAP in 8 min
Shoulder to Overhead @115
break – 100 SUs
40 reps
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @135
break – 30 Air Squats
19 reps
WOD Rx’d
S2OH – 26-15-13-13-8
HPC – 5-6-6-6-1
Totals – 75 + 24
So much ouchy. Goal was to beat Jeff on the S2OH and Lance on the HPC. Success! Thanks for the class Maria.
Congrats Coach!
And you thought you wouldn’t be able to get that many S2OH 🙂
WUx2
AMRAP in 8 min
Shoulder to Overhead 115# scaled to 95#
break – 50 Doubles scaled 100 singles
14-12-13-10 = 49
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @ 210# scaled to 145#
break – 30 Air Squats
6-6-6-1 = 19
Thanks Maria. This was a brutal WOD!
WU x 1
8 min. AMRAP of S2OH @ 60% = 65# (I did Push Presses)
50 DU’s for each break
30-11-12-13 = 66
4 min. rest
8 min. AMRAP of Hang Clean @ 80% = 90#
30 Air Squats for each break
3-4-4-4 = 15
Oufff….that was a killer! I can’t decide which movement was worse.
AMRAP in 8 min
Shoulder to Overhead 55lbs
Each time you break, perform 50 Double Unders
total=43
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans 85lbs
Each time you break, perform 30 Air Squats
total = 21
WU and Mobility
AMRAP in 8 min
Shoulder to Overhead @ 45#
12-12-8-8 and 400 singles
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans @ 60#
10-10-6-6= 32 and 90 air squats
AMRAP in 8 min
Shoulder to Overhead (115/80#/60%) #50
Each time you break, perform 50 Double Unders
12-7-7-7-5 = 38 + 450 skips ( singles)
Rest 4 minutes
AMRAP in 8 min
Hang Power Cleans (205/145#/80%) #65
Each time you break, perform 30 Air Squats
8-6-7-5 = 26 + 110 squats
Mobility WUx1
Movement Prep
WOD
STOH- 35+30+36=101
HPC- 7-5-8= 20
Pretty surprised i reached 101 those last bunch of reps took everything out of me