Reminder – Tomorrow is Change for Change. Bring in $5 if you’d like to switch up your workout.
Strength – Front Squats – 5×1 rep @ 90%
30 Power Cleans (115/85#/70% PP)
30 HR Pushups
30 KBS (50/35#)
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Score is total time, including rest
Howdy! Is it 85# for front squats and his as well?!
Weight is the same for all movements.
you would love this WOD Maryno! Do it and post 🙂
I’ll give it a whirl as a study break!
Yay, Marie Noelle you will rock this one! We miss you, hope things are well!
Same here Shane! FYI next year it’s you and me for the spring fling!
That would be awesome!
Shane? You asked Shane for the Spring Fling? When a beast like me was available? *sigh*
That would be an amazing team!!!
Holy shit. That would be awesome in too many ways to count.
Can’t wait to see that it’ll be awesome!
Sorry kev Mack !! I thought you’d be taken!
Cancel my 6am please
Wu x 1 + 400m run + group wu
Front Squat x 1 (90%)
95(5)-135(5)-165-165-165-165-165
WOD
30 Power Cleans – 95#
30 HR Pushups
30 KBS – 50#
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Time: 15:49
1.5km run when I got home.
Nice work Vincent!
Wu x 1 + 400m run + group wu
Front Squat x 1 (90%)
60(4)-85(2)-105-105-105-105
These felt more like 80%… Looking forward to the 1RM day to see what my new 1 RM is! I’m sure it will be a PR
WOD
30 Power Cleans – 60#
30 HR Pushups
30 KBS – 35#
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Time: 14:02
Really good WOD! And pushups and I don’t get along very well and I still think its a good one 🙂
Nice job Val, your strength has been steadily climbing!
Thanks Shane!! It sure has been feeling that way too! Makes me happy.
Must be the good coaching we have 😉
Great picture! You guys were awesome!
Mobility and Wu x 1 plus 400m run!
Group mobility and Wu
Strength Front Squats x 1 @ 90%
185 x 3/ 255 x 2 / 315 x 1 for 5 sets
Wod @ 115 and 53
30 power cleans
30 hr Pushups
30 kbs
Rest 2 min
20 Front Squats
20 hr Pushups
20 KBS
Rest 1 min
10 s2oh
10 hr Pushups
10 kbs
9:43 rx’d
Really liked this one, hr Pushups seemed to be the hardest part!
Great class Kevin, great work 6 amer’s!
Nice time, Shane!
She was kicking ass this morning. He started his last set BEFORE I was done resting my 2 minutes!!!!!
I was trying to type Shane/he in the same time, not She. OOPS!
Absolutely dominated this! Was fun to watch during my rests hehe.
Thanks guys!
Crazy crazy time Shane!
WU x 1 + 400m run (yay, didn’t die, fall, ran out of juice, etc.)
Front squats x 1 @90%
WU sets: 95 x 5, 135 x 3, then: 160# x 1 reps for 5 sets
WOD Rx’d – 16:26 Weeeoooh.
Nice work Chantal!!
Good job on Rx-ing this WOD!! I would of loved to have been able to say the same!
Confession, I rounded down my weight calculations… lol
Nice work Chantal, big squats!!!
Irene says you’re welcome!
WOD Rx’d
15:18
Front Squat 5×1 @ 155#
155#!! How is that even possible!?!
Wowsers Jo, nice work. Strong!
You have a 175# front squat?
Found this article this morning and in the spirit of the upcoming Mother’s/Father’s Days, thought you might enjoy wrapping this around a CFTM gift card for someone you love. If you want, I’ll even help you deliver it 🙂 Enjoy!
http://www.wodtalk.com/featured-post/years-to-our-life-and-life-to-our-years-7-reasons-crossfit-is-the-perfect-workout-for-the-50-aged-population.html
Awesome!!!
Just emailed this to my parents.
Hint Hint Chris, Evan, Julia….
I already told my mother that the on ramp is her Mother’s Day gift :). She will like it. Hahaha
That’s awesome!!
Front Squats x1 @90% of 270
240-240-240-240-240
WOD Rx’d
10:51
Grrrr pushups!
Well, it was faster than you anticipated 🙂
Nice time Kevin, I thought u would get me!
1.3km run
Snatch practice 5×35#-45-55. 5#pr
400m run
Front squat 1-1-1-1-1 @90% 125#
30 power cleans (115/85/70% of push press). 50#
30 HR push-ups
30 KBS (50/35) 35#. 5:13
Rest 2 mins
20 front squats
20 hr pushups
20 KBS. 10:58
Rest 1 min
10 S2OH
10 HR push-ups
10 KBS
Final time 13:45
Time cap 18 mins
Great work Vanessa, heavy squats!
Did you rob a bank today?!
No, I should have though hahahaha nothing makes you run fast like robbing a bank 😉 lol
Front Squats 5×1 90% @ 185
Wod rx 12:08 +/- a few seconds (Forgot to write it down)
first rest 4:20
second rest 9:48
Lab: pushups off of Kettle Bell.
10 pushups
5 pullups + 20#
10 pushups + 20#
5 pullups + 35#
10 pushups + 20#
5 pullups + 40#
10 pushups + 20#
5 pullups + 45#
10 pushups + 20#
4 pullups + 50# (chin didn’t go over bar on last 3)
10 pushups + 20#
10 pullups + 20#
5 pushups on #25 plates
5 pushups from floor.
Nice job Trent, great work in the lab too!
Where do you get your lab ideas! So organised!
Is there a % for the warmup sets?
50% and 75% then 90% for your 1 rep sets
Thanks Val!
Front squats at 90%
125#
WOD Rx
time 13:47
S2O was toughest part for me. Thanks for “sticking” it to me Kevin with my pushups lol I paid more attention to get my damn knees off the floor.
Good job!
Nice work Maria, front squats are getting up there! Strong!
Mobility
Wux1
Group Mob and Wu
Front Squats @ 90%
135×5-225×3-255-255-255-255-255
WOD
Time: 9:52 RX
Did everything unbroken except for the HR Push ups gawwd push ups are going to be the death of me! Great job today everyone had a great time doing it with the nooner class!
Nice work big guy!
Great job Lance and you are so right about the push ups!
Front squats 5×1 reps @ 135#
WOD rx’d: 16:17. Happy with that!
Nice job Amanda! Heavy squatting!!!
Great work Amanda! Heavy squats!
Golf claps!
Front squats 1’s @ 145
Wod rx’d – 14:57
Fun sharing the bar tonight with the boys
My god Heather u are strong, great work!
Probably helps for keeping the boys in line!!
I know!? Super strong!
Crazy mama!!!
You’re awesome Heather! I knew you were going to do well on this one!
Great work Heather.
Wu x 1 + 400m run + group wu
Front Squat x 1 (90%)
135(5)-245-245-45-245-245
WOD Rx
30 Power Cleans – 1155#
30 HR Pushups
30 KBS – 50#
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Time: 16:55
Nice squats Frank and good work on the Wod!
Big squat weight Frank!
mob wux1 +400 m run
front squat @ 90%
115×5 175 x3 -205-205-205-205-205
WOD RX
30 power clean 115#
30 HR push up
30KBS 50 #
rest 2 min
20 front squat
20 HR push up
20 KBS
rest 1 min
10 S2OH
10 HR push up
10 KBS
Time 11:41
Wu x 1 + 400m run + group wu
Front Squat x 1 (90%)
55(3)-85(3)-100-100-100-100-100
WOD
30 Power Cleans – 45#
30 HR Pushups–knees
30 KBS –25#
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Time: 12:49
Mobility
400m run
WU x1
Strength – Front Squats – 5×1 rep @ 90%
65×5, 95×3, 120, 120, 120, 120, 120
These felt really good.
30 Power Cleans (115/85#/70% PP) – @55# Broke these up 18 & 12
30 HR Pushups – sets of 5
30 KBS (50/35#) – unbroken 6:05
2 min Rest
20 Front Squats – unbroken
20 HR Pushups – sets of 5
20 KBS – unbroken 11:57
1 min Rest
10 S2OH – unbroken
10 HR Pushups – sets of 3-5
10 KBS – unbroken
Final Time: 15:18
Push ups get the worst of me all the time, but I really liked this one.
Stuck around after the WOD to work on some things. Thanks Pat and Kevin for your help even though I was a bit hostile.
Tried and got a kipping pullup, but really need to work on my grip strength and core. Feels like everything is so slow to come at this point. Grrrrrrrrr.
Hahaha “a bit hostile”!! Great job on the wod and that pull-up was BEAUTIFUL!
Thank you Heather.
haha you weren’t hostile, you didn’t throw a single punch! lol
Only because her arms were too tired from the wretched push ups
Mob
WUx1
Front Squat x 1 (90%)
35(5) 55(3) 65-65-65
WOD
30 Power Cleans – 40#
30 HR Push-ups (from knees)
30 KBS – 30#
2 min rest
20 Front Squats
20 HR Push-ups (from knees)
20 KBS
1 min rest
10 S2OH
10 HR push-ups ( from knees)
10 KBS
Time: 12:41
Great class, thanks Chantal! 🙂
Your form on your lifts and kb swings looked really great Krystal! Great job!
Thanks Amanda! 🙂
Front squats 5×1 reps @ 145lbs
WOD
Rx: 16:33
Nice job Elba.
holy frig. Having a baby didn’t really slow you down, eh? Great job!
Mob + WUx1 + 400m Run + Group WU
Front Squat 5x1rep @ 90$ ~ 255#
WOD Rx = 12:27
GHD Situp/Ext alt, 3×15 each
EMOTM 20 mins
HSPU – 20x1rep
EMOTM 10 mins
Farmer Carry – 1x20m @ 105# barbell
Mobility
400m Run + WUx1
Group Mobility
Front Squats 5×1 @ 120#
WOD: @ 70#
30 Power Cleans
30 HR Pushups
30 KBS 35#
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Time : 13:46
Great Class Chantal!!
Well done missy!
Run 400 m
WU x1
Front squats: 5 X 135
WOD: @ 70#
30 Power Cleans (sets of 10)
30 HR Pushups (sets of 5)
30 KBS 35# (sets of 20/10)
2 min Rest
20 Front Squats(unbroken)
20 HR Pushups(sets of 5)
20 KBS (unbroken)
1 min Rest
10 S2OH (5/4/1)
10 HR Pushups (Very broken)
10 KBS (unbroken)
Time : 16:04
Last round was really tough.
Liked this WOD, but tweaked my lower back again…grrr!)
Arrived late only didn’t have time for the run.
Wu x 1 + group wu
Front Squat x 1 (Less than 90% due to wrist)
135(5)-165-165-165-165-165
WOD
30 One-arm KB Power Cleans – 53#
30 HR Pushups
30 KBS – 53#
2 min Rest
20 Back Squats 95#
20 HR Pushups
20 KBS
1 min Rest
10 One-arm KB S2OH 53#
10 HR Pushups
10 KBS
Time: 14:40
Mobility
400m run
Group mob and WU
Front squats 55(×5)-70(×3)-80-80-80-80-80
WOD @ 55#, push ups from knees & 30# KBS ( I should have used 35#)
Time 16:26
Front squats 1rep x 5sets 90%
125-125-125-125-125
WOD @ 65
#35 KB/ red band assisted push ups
Time= 14:10
Mobility
400m Run + WUx1
Group Mobility
Front Squats 5×1 @ 80#
WOD: @ 35#
30 Power Cleans
30 HR Pushups
30 KBS 25#
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
Time : 11:36
I think I should have done this with more weight.
Front squat 1-1-1-1-1 @90% 125#
WOD
Weight @55#
Pushups unassisted but not great form.
KBS 30#
Time 13:23
Strength – Front Squats – 5×1 rep @ 90lbs
30 Power Cleans @ 55lbs
30 HR Pushups
30 KBS 25lbs
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
total time: 15:08
WU+MOB
Strength 5×1 Front Squats @ 90%
1-1-1-1-1 @ #175
WOD
30 Power Cleans @ 85lbs
30 HR Pushups
30 KBS @ 35lbs
2 min Rest
20 Front Squats
20 HR Pushups
20 KBS
1 min Rest
10 S2OH
10 HR Pushups
10 KBS
16:04