Cheyenne – that’s an awesome time! And thanks for the laugh on naming the WOD ๐
Patrick
Practiced the handstand
WOD:
1-2-3-2-1 Lengths of gym
Burpee Long Jumps
5-10-15-10-5
Pullups
4:29 Missed my PR by 36 seconds. Previous time was 3:53 ๐
Amanda
CFWU x2
Strength: Cleans
3x 65-70-75
then 4x 85.
WOD:
1-2-3-2-1 Lengths of gym
Burpee Long Jumps
5-10-15-10-5
Pullups (subbed ring rows for pullups)
T = 6:56
Another one that I really enjoyed, I’m having a good Crossfit week. ๐
Also very excited to have been able to use my arms in a WOD, haven’t been able to do anything with them for a few weeks but my shoulder is finally showing some signs of improvement.
Joanna
WU x2 (finally got the kip for toes to bar! lets see if i can keep it)
Push Jerk x5
65 70 75 85 95 (cleaned from floor, 1 min rest between sets)
WOD –
5 Burpees then amrap wallballs with remaining time for 1 min (first min)
5 burpees then amrap wallballs with remaining time for 1 min (second min)
Rest 2 mins repeat x5 rounds or as many rounds needed to get to 100 wallballs
I needed 6 and a half rounds to get to 100. 10# ball 10ft wall. Kevin nicely told me it was only 5 rounds this morning. After my first round then told me I really had to get to 100 wallballs..as many rounds as needed. What a lucky girl I am to have such a nice guy…it really wasn’t as bad as I was expecting though, and my wallballs need work anyway. Good practice.
Kevin
Push Jerks x3 with 1min rest
95-135-155-175-190-200 (tied PR)
“Sonia’s Creation” – basically my goats
21-15-9 reps
Push Press (135#, from rack)
Ring Dips
11:28
Was muscular fatigue instead of cardio. Those are the ones I need to work on, especially the upper body. Thanks coach!
Sonia
Well done. No prob!!
Elissa
Kevin, i got an email saying i got a spot at 4:15
could you cancel my 5:30?
thanks (:
Kevin
Already done.
Sonia
strength 5’s
power clean with 1min rest btw sets 75-95-105-115-130
5 rounds or as many rounds as you need to get to 100 wall balls
2 min rounds(1st min do 5 burpees then amrap wall balls, 2nd min 5 burpees amrap wall balls) with 2 min rest btw
Finished it in 4 rounds (only had to do 5 wb in the second min of the 4th round) all with 14lb ball and 10ft
I feel my wallballs are improving, didn’t hate them as much today ๐
Patrick
You power cleaned 130×5 ??? I’m so embarrassed. Nice work!!
Joanna
Great job on that workout Sonia! And 130 x5 with the 1 min rest..awesome! I kind of like the 1 min rest, definitely not easy makes the strength like a mini workout but it’s good!
Marc H.
Good job coach Sonia. Like Joanna said, I love that formula for strength.
MC
Impressive Sonia!! Good job!!
Elissa
wow,, good job Sonia!!
I was just googling videos of cleans and power cleans…
very neat to see proper technique. (:
Sonia
Thanks guys:)
Jamie
CFWU x 2
Strength – Squat Clean x 5
100-110-120-140
Need to drop my weight back and work on form
WOD – Frogger
Time: 6:46
PR by 12 secs
Jeff
Cleans – 5RM
75-95-125-145(3) Tight from yesterday’s WOD
WOD: “Frogger” —> 4:43
PR by 38 seconds
Marc H.
You beast
Marcel
That was a great time Jeff, wish I could’ve kept up.
Raychell
CFWU X 2
Strength Shoulder Press (1’s)
50-55-60-65-70
WOD
1-2-3-2-1 Lengths of gym
Burpee Long Jumps
5-10-15-10-5
Pullups(green band)
9:19
That was a good one!
CASHOUT: 1 min. calf stretch each leg & 1 min. couch stretch each leg.
Pierre
Cleans 5RM –> 115-135-155-165-185 (PR for reps)
WOD w/ pullups on bar –> 3:20 (PR by 53s)
But last time I did the pullups on the rings….that makes them much slower.
Marc H.
trรจs vite Pierro
Ed K
WU
Strength with max 1 min between sets
OHS 3RM
135-145(f)-140-145-150-155
WOD…
WOD โ
5 Burpees then amrap 135lb thrusters with remaining time for 1 min (first min)
5 burpees then amrap 135lb thrusters with remaining time for 1 min (second min)
Rest 2 mins repeat x5 rounds or as many rounds needed to get to 75 Thrusters
6 and a half rounds…. ouf
That was one of the hardest workouts Ive ever done.
Marc H.
Nice work today Ed.
Shelley
WU x 2
Strength: Front Squat
25×5 – 30×5 – 35×5 – 40×5 – 45×1
WOD
1-2-3-2-1
Burpee long jumps
5-10-15-10-5
pullups (rings)
Time: 7:38
Cashout lmin. calf stretch each leg & 1 min. couch stretch each leg
Darrell
WUx2
Cleans
95×3 125×3 145×3 160×3
WOD
4:09
Thanks for the help Jeff!
Mario
CFWU x2 (purple dips x15/12)
Deadlift x5
185
Sumo Deadlift x5
200-215-225(x1) … back still busted from yesterday, but felt good still.
WOD Rx = 6:09 … somehow the first set of 10 and the 15 pull-ups were a bit uncoordinated, couldnt keep a steady pace. Rest was fine.
Marc H.
Mobility + 2x(burpees+Ring Pull ups+OHS+T2B)
Push Press with 1 min. rest between sets
135-155-165-175-185-195
WOD โ
5 Burpees then amrap 135lb thrusters with remaining time for 1 min (first min)
5 burpees then amrap 135lb thrusters with remaining time for 1 min (second min)
Rest 2 mins repeat x5 rounds or as many rounds needed to get to 75 Thrusters
took me 8 rounds and I’m toast. Thanks for the push everyone, it helped wonders ๐
MC
Frogger as rx’d- 5:40 min
30 secondes PR. Very happy!!
Gabriel
WUX2
Strength- Cleans – practiced proper form. Thanks for the coaching MC!
WOD: “Frogger”
as Rx’d
Time –> 7:41
10 Second PR and no bands this time. So am very happy! ๐
Great job 6:30 crew!
Martine S
WU x 2
Strength: back squats 3x
70-80-90-100-105-110
Thanks MC for the tips regarding my squats
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Please xcel my 7am Thx
WUX2
Strenght: OHSX5
35-40-45-50-55
WOD: PUNISHMENT
1-2-3-2-1
Burpee Broad Jumps Length of Gym
5-10-15-10-5
Pullups
Time: 11:16
You did great. Burpees are looking really good!
I didn’t name it that?!
Cheyenne – that’s an awesome time! And thanks for the laugh on naming the WOD ๐
Practiced the handstand
WOD:
1-2-3-2-1 Lengths of gym
Burpee Long Jumps
5-10-15-10-5
Pullups
4:29 Missed my PR by 36 seconds. Previous time was 3:53 ๐
CFWU x2
Strength: Cleans
3x 65-70-75
then 4x 85.
WOD:
1-2-3-2-1 Lengths of gym
Burpee Long Jumps
5-10-15-10-5
Pullups (subbed ring rows for pullups)
T = 6:56
Another one that I really enjoyed, I’m having a good Crossfit week. ๐
Also very excited to have been able to use my arms in a WOD, haven’t been able to do anything with them for a few weeks but my shoulder is finally showing some signs of improvement.
WU x2 (finally got the kip for toes to bar! lets see if i can keep it)
Push Jerk x5
65 70 75 85 95 (cleaned from floor, 1 min rest between sets)
WOD –
5 Burpees then amrap wallballs with remaining time for 1 min (first min)
5 burpees then amrap wallballs with remaining time for 1 min (second min)
Rest 2 mins repeat x5 rounds or as many rounds needed to get to 100 wallballs
I needed 6 and a half rounds to get to 100. 10# ball 10ft wall. Kevin nicely told me it was only 5 rounds this morning. After my first round then told me I really had to get to 100 wallballs..as many rounds as needed. What a lucky girl I am to have such a nice guy…it really wasn’t as bad as I was expecting though, and my wallballs need work anyway. Good practice.
Push Jerks x3 with 1min rest
95-135-155-175-190-200 (tied PR)
“Sonia’s Creation” – basically my goats
21-15-9 reps
Push Press (135#, from rack)
Ring Dips
11:28
Was muscular fatigue instead of cardio. Those are the ones I need to work on, especially the upper body. Thanks coach!
Well done. No prob!!
Kevin, i got an email saying i got a spot at 4:15
could you cancel my 5:30?
thanks (:
Already done.
strength 5’s
power clean with 1min rest btw sets 75-95-105-115-130
5 rounds or as many rounds as you need to get to 100 wall balls
2 min rounds(1st min do 5 burpees then amrap wall balls, 2nd min 5 burpees amrap wall balls) with 2 min rest btw
Finished it in 4 rounds (only had to do 5 wb in the second min of the 4th round) all with 14lb ball and 10ft
I feel my wallballs are improving, didn’t hate them as much today ๐
You power cleaned 130×5 ??? I’m so embarrassed. Nice work!!
Great job on that workout Sonia! And 130 x5 with the 1 min rest..awesome! I kind of like the 1 min rest, definitely not easy makes the strength like a mini workout but it’s good!
Good job coach Sonia. Like Joanna said, I love that formula for strength.
Impressive Sonia!! Good job!!
wow,, good job Sonia!!
I was just googling videos of cleans and power cleans…
very neat to see proper technique. (:
Thanks guys:)
CFWU x 2
Strength – Squat Clean x 5
100-110-120-140
Need to drop my weight back and work on form
WOD – Frogger
Time: 6:46
PR by 12 secs
Cleans – 5RM
75-95-125-145(3) Tight from yesterday’s WOD
WOD: “Frogger” —> 4:43
PR by 38 seconds
You beast
That was a great time Jeff, wish I could’ve kept up.
CFWU X 2
Strength Shoulder Press (1’s)
50-55-60-65-70
WOD
1-2-3-2-1 Lengths of gym
Burpee Long Jumps
5-10-15-10-5
Pullups(green band)
9:19
WU: X2
Strength: Push Jerk
45×5 ~ 55×5 ~ 65×5 ~ 75×5 ~ 80×5
WOD: w/ red band
TIME —> 7:46
That was a good one!
CASHOUT: 1 min. calf stretch each leg & 1 min. couch stretch each leg.
Cleans 5RM –> 115-135-155-165-185 (PR for reps)
WOD w/ pullups on bar –> 3:20 (PR by 53s)
But last time I did the pullups on the rings….that makes them much slower.
trรจs vite Pierro
WU
Strength with max 1 min between sets
OHS 3RM
135-145(f)-140-145-150-155
WOD…
WOD โ
5 Burpees then amrap 135lb thrusters with remaining time for 1 min (first min)
5 burpees then amrap 135lb thrusters with remaining time for 1 min (second min)
Rest 2 mins repeat x5 rounds or as many rounds needed to get to 75 Thrusters
6 and a half rounds…. ouf
That was one of the hardest workouts Ive ever done.
Nice work today Ed.
WU x 2
Strength: Front Squat
25×5 – 30×5 – 35×5 – 40×5 – 45×1
WOD
1-2-3-2-1
Burpee long jumps
5-10-15-10-5
pullups (rings)
Time: 7:38
Cashout lmin. calf stretch each leg & 1 min. couch stretch each leg
WUx2
Cleans
95×3 125×3 145×3 160×3
WOD
4:09
Thanks for the help Jeff!
CFWU x2 (purple dips x15/12)
Deadlift x5
185
Sumo Deadlift x5
200-215-225(x1) … back still busted from yesterday, but felt good still.
WOD Rx = 6:09 … somehow the first set of 10 and the 15 pull-ups were a bit uncoordinated, couldnt keep a steady pace. Rest was fine.
Mobility + 2x(burpees+Ring Pull ups+OHS+T2B)
Push Press with 1 min. rest between sets
135-155-165-175-185-195
WOD โ
5 Burpees then amrap 135lb thrusters with remaining time for 1 min (first min)
5 burpees then amrap 135lb thrusters with remaining time for 1 min (second min)
Rest 2 mins repeat x5 rounds or as many rounds needed to get to 75 Thrusters
took me 8 rounds and I’m toast. Thanks for the push everyone, it helped wonders ๐
Frogger as rx’d- 5:40 min
30 secondes PR. Very happy!!
WUX2
Strength- Cleans – practiced proper form. Thanks for the coaching MC!
WOD: “Frogger”
as Rx’d
Time –> 7:41
10 Second PR and no bands this time. So am very happy! ๐
Great job 6:30 crew!
WU x 2
Strength: back squats 3x
70-80-90-100-105-110
Thanks MC for the tips regarding my squats
WOD with blue band
Time 7:54
WU X 2 (Wall ball & vsit)
stenght:push press x1
65-75-85-95-105(pr)-115(pr)-120(pr)-125(pr)
WOD W yellow band:
8:21
๐
Back squat x3
135-185-205-215-225-235×1-245×1 PR
WOD Frogger: 3:52 PR by a few seconds.
Bench press x3
115-135-155-165-175-185×1-200×1 PR
Big PR day for me. ๐ Great job Mark, Ed and Andrew getting that terrible looking Thruster WOD done.
CFWU x 2
Strength x 3 Push Press
95-105-115-135-145
WOD Frogger: 6:16
PR by 48 seconds. Pull ups need work — need to control swing, too much wasted movement.
wux2
Back Squat 3’s
80-85-90-105-120
wod w green band for pullups
time=8:17