Choose a Strength – Bar Muscle-ups or max height Box Jumps
AMRAP in 2:30 min
4 Bar Muscle-ups
8 Kettlebell Swings (70/53#)
Rest 1 min and repeat
The boys in blue
46 thoughts on “Up and Over”
Vanessa Champion
WU+mobility+group KB wu
Max box jump
20″, 24″, 26″, 27″.
Tried adding a 10# plate to the 27″, but I kept jumping my feet to the sides of the plates. Next time I’ll get it!
WOD: AMRAP in 2:30min
4 bar muscle ups (8 dips)
8 KBS (70/53#) 35#
101 reps
Cash out: 800m run
Really loved working on the box jumps. Thanks for the encouragement Patrick!
Ginette
Mobility
Warm up
Group warm up
Strenght: box jumps: went up to 19″
WOD: AMRAP IN 2:30 MINUTES
Scaled to 8 dips
8 KB swings 25#
Total reps:109
Great class coach Patrick….fun!
Jackie Cantin
Great job on those box jumps Ginette!
Francis Lavoie
Mobility
WU x 1
Group WU with Kettle bell (had to stop half way as something in my wrist popped)
Strength: Max box jump
Made it on 44″ PR
Tried with an added 25# plate on top of that and got two nice bumps on my shins.
Tried again with a 10# plate at 45″ and could get my toes on but not stand up.
WOD: AMRAP 2:30 min x 2 (1 min break in between)
4 bar MU (did 8 dips with heel on box)
8KBS @ 35#
1st
4 rounds & 2 Dips
2nd
4 rounds & 1 dip
Total reps 131
Maria
Mobility
Warm up
Group warm up
Strength: Bar Muscle up progressions
WOD: AMRAP 2:30 min x 2 (1 min break in between)
Scaled to 4 jumping bar muscle ups (I was a little nervous about this! first time trying these)
8 KB swings 40#
Total reps:55
Julie J
Mob
WU x 1
Group Warm up w/KB
Skill: Max Height Box Jumps
Started with the 12″ box just because I’m a chicken shit since the last time I fell off a higher box! I know it’s mind over matter, I just took a long time to be able to go higher.
Finally I was able to do 16″ and I’m quite happy with that!!
WOD: AMRAP 2:30 X 2 Rounds
8 Paralette Dips
8 KBS – had to do 25# one-armed Russian KBS – problem with elbow
Rest one minute
Score: 120
Cashout – 1 min plank
Thanks for the torture with the elbow Kevin – greatly appreciated!!
Also, thanks Crystal for the encouragement to add some plates to the 12″ box so I could do 16″! Great job on your jump on the 20″!
Crystal
Twas my pleasure! It’s such a mind game but you did it and so did I so YAY us!
Max. Box Jump to 45 1/4″
.
Couldn’t quite get back to my PR of 47″, but I don’t think last time I did that many weighted lunges the day before…
WOD:
2 rounds of:
AMRAP in 2.30 of
— 8 Pushups
— 8 Russian KBS @ 70#
125 reps
Cashout: 1 min unbroken plank
Crystal
Mob WU X 1
Group WU and Mobility
Box Jump…finally on the 20″! Thanks for all the encouragement everyone and the claps!
WOD:
2 rounds of
AMRAP in 2:30 of
-8 Dips
-8 KBS @ #35
107 reps
Cashout: 1min plank
Happy to have finally got a nooner in! Great job everyone!
Blake
You did awesome on the box jumps Crystal! Definitely a mental battle and you kicked ass!
Crystal
Thanks Blake! Same goes to you! You definitely proved white men can jump! lol
Jackie Cantin
MOB
WU x 1
Group kettlebell warmup @ 35 lbs
Strength:
Find max box jump – 20″ (one year ago, was too scared to jump on the smallet box). Fun to do this today and lots of PRs all around.
WOD
AMRAP in 2:30 (2 rounds with 1 minute rest between)
8 paralette dips
8 kbs @ 30
Round 1 – 4 r and 4 kbs
Round 2 – 4 r and 3 kbs
Total: 135
Shawn Johnson
I think you’re cheating yourself a few reps. I count 151
Charline
Mobility
WU x 1
Group KB warm-up @35 lbs
Strenght:
box jumps up to 19 inches
WOD:
AMRAP in 2:30 (2 rounds with 1 min rest between)
8 dips + 8 KB swings
total: 98
thanks coach Patrick!
Kevin Mack
Mobility
WU x 1
20 Burpees
Group Warm up w/KB
Skill: Max Height Box Jumps
20-22-26-29-31-32-34″
WOD: AMRAP 2:30 X 2 Rounds
8 Paralette Dips
8 KBS – 53#
Rest one minute
Round 1 – 3 rd and 6 kbs
Round 2 – 3 rd and 4 dips
Score: 114
Cashout – 1 min plank
30 Burpees
Steph L
Mobility
WUx1
45 BDay Burpees Happy Birthday Jeff
Group KB WU
Practiced Bar Muscle Ups
WOD:
AMRAP 2:30 x2
4 Bar Muscle Ups (off a box jumping BMU)
8 KBS @ 40#
Rest 1 min between rounds
1) 2 Full Rounds
2) 2 Full Rounds + 2BMU
Total = 50Reps
Fun WOD Great Job 5:45 Crew!
Melanie
Mobility + WU
Group WU
Max box jump = A lot of anxiety!!!
20″, 23″, 24″, – couldn’t ‘mentally’ go any higher (Grrrr..)
WOD: AMRAP 2:30min (2 rounds)
8 paralette dips + 8KBS @ 35#
Rest 1 minute
1- 4 rounds
2- 3 rounds
Total: 112
Cashout: Plank (45+15 sec)
Frank
wux2
Group WU with KB
bar muscle up progression and practice
WOD:
2 rounds of:
AMRAP in 2.30 of
– 4 scaled bar muscle ups (20″ box on 7′ bar)
– 8 Russian KBS @ 50#
57 reps
Cashout: 1 min unbroken plank
great class, learned lots about bar muscle ups!
Amanda
WOD with jumping muscle-ups and 50# kb: 48 reps
I had a 20″ box and I think I was on the 6’6″ bar
That was a fun one, I hope to get a real bar muscle up one day. 🙂
Darrell
WUx1
Mobility
WOD
Jumping bar Mu
70# KBS
56 reps
Tom L
Mob
WU + 45 Jeff B-Day burpees
Group WU
Strength : Box Jumps
Worked my way up to 43″ PR (never done box jumps as a strength, I like)
WOD: AMRAP IN 2:30 MINUTES 2 rounds (1 min rest between rounds)
Scaled to 8 dips
8 KB swings 40#
Total reps: 114
Great class Amanda
Craig H
Nice jump young grasshopper.
jeff
mob,
group WU and mob
bar MU practice with coach Amanda.. learned alot!
wod RX
29 glorious reps
tonight got my first legitimate bar MU, had done a few before but kinda cheated with using a forearm to pull over the top. happy day..
and thanks to everyone for doing birthday burpees for me!! extra fitness for everyone!!
Tom L
Congrats Jeff!!!
Jeremy L
Congrats on the bar muscle ups and happy birthday!
Craig H
Happy birthday bar muscle up to you. Looked quite graceful for your first one tonight.
Nicole
Mobility
WU
Group WU
Strength: Max Box Jumps: 38″
(thanks to Jeff and Pete for your help and encouragement)
WOD: AMRAP IN 2:30 MINUTES x 2
Scaled to 8 paralette dips
8 KBS @ 35#
Total reps: 89
Cashout: plank 1 minute
+ a portion of 45 Jeff B-Day burpees with ? (a nice person who decided to do bday burpees for Jeff) and Amy
Amy
You were awesome doing those box jumps!
Nicole
Thanks Amy 🙂
It was fun!
Amy
Mobility
WU
Group warm up with KB
Skill- Max height box jumps
I’m very glad we did this. Box jumps always made me nervous. I got up to 24″.
WOD with 30# & dips
Total 107
Amy
Cashout 1 min plank unbroken (very excited about this)
Plus birthday burpees for Jeff
Jeremy L
Mobility
WU x1
Max box jumps 5 reps with Tom
Got up to 40 ” I think I did 5 reps
Great job Tom you made the 43″ look easy
Wod
Did jumping bar muscle upsand 53# kbs
Score : 38.
Fun class Amanda thanks for the tips on the bar muscle ups
Jackie
Mobility
WU x1
Group WU
Box jumps with Sarah.
18-20-24 PR !!
45 – 1 arm birthday burpees for Jeff S.
Wod :
8 Wall pushups with 1 arm
8 Russian KBS swing with 35# kb
Total score : 71
Great class Amanda.
Great class 545
Happy birthday Jeff S
Craig H
Mob
45 birthday Burpees
Group wu
Strength was bar muscle up progression
Wod amrap 2:30 x 2 1min brek between rounds
4 bar muscle ups jumping from a 20″ box to a 7’7″ bar
8 Kbs 53#
Score 71 reps (3rounds+2rounds 7 Kbs)
Thanks for all the pointers on the bar muscle ups first time over the bar. 🙂 had to pay for that view with my first official major hand tear.
Jeff L
Mobility
WU X 1
Group WU with KB and mobility
Max box jump height – 24+2 45# plates
WOD with dips and 70# KBS
Round 1 – 68
Round 2 – 60
Total – 128
Cash out – 1 min plank
Kelly B
Mobility + WU
Group WU with KB @ 35#
Strength: Max Height Box Jump – 28 inches
WOD:
AMRAP in 2:30 min x 2
8 Dips
8 Kettlebell Swings @ 30#
Rest 1 min in between rounds
Wu x 2 …plus I threw in the 45 burpees for our Birthday boy Jeff S.
Hope you had a great day.
Being the dare devil I am 12, 18 & 20 on the box jumps lol.
Wod 2 rounds 2 &1/2 mins scaled
8 paralette dips (sad to report my knees could not have been more bent..geesh)
8 KBS @ 35lbs
Total reps: 117 (I know what your thinking Tracy Kinnie!)
Laura K
Ps. Thanks for the great class Marie Noelle.
Corinna
WU x 1
45 Birthday Burpees for Jeff. Happy birthday Jeff! Hope you had an awesome day buddy!
Kbs x 10= 35-40-45-53
Practiced BMU’s. The progression using the rack and popping the hip was awesome!!!!!
Skill – Box jumps
Hadn’t gotten a chance to try more than 20″ before, New PR @ 28.5″!
WOD – scaled to paralette dips, KBS 40#
Total – 106
Cashout – 1 minute plank
Gabriel
Oly Class
WU 2 sets of
15 Med Ball Squats
15 Pike Pushups
15 Good Mornings
15 Burpees (Height)
Samson stretch
1 14 Back Squat x5
135-160-175-185-195
Deadlift with 45# plate
2×5 @ 180#
2×3 @ 280# (Stayed here, found these difficult)
1×3 @ 280#
2×3 @ 280#(Was easier with 2 Plates as I need to have a wider stance.)
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…
WU+mobility+group KB wu
Max box jump
20″, 24″, 26″, 27″.
Tried adding a 10# plate to the 27″, but I kept jumping my feet to the sides of the plates. Next time I’ll get it!
WOD: AMRAP in 2:30min
4 bar muscle ups (8 dips)
8 KBS (70/53#) 35#
101 reps
Cash out: 800m run
Really loved working on the box jumps. Thanks for the encouragement Patrick!
Mobility
Warm up
Group warm up
Strenght: box jumps: went up to 19″
WOD: AMRAP IN 2:30 MINUTES
Scaled to 8 dips
8 KB swings 25#
Total reps:109
Great class coach Patrick….fun!
Great job on those box jumps Ginette!
Mobility
WU x 1
Group WU with Kettle bell (had to stop half way as something in my wrist popped)
Strength: Max box jump
Made it on 44″ PR
Tried with an added 25# plate on top of that and got two nice bumps on my shins.
Tried again with a 10# plate at 45″ and could get my toes on but not stand up.
WOD: AMRAP 2:30 min x 2 (1 min break in between)
4 bar MU (did 8 dips with heel on box)
8KBS @ 35#
1st
4 rounds & 2 Dips
2nd
4 rounds & 1 dip
Total reps 131
Mobility
Warm up
Group warm up
Strength: Bar Muscle up progressions
WOD: AMRAP 2:30 min x 2 (1 min break in between)
Scaled to 4 jumping bar muscle ups (I was a little nervous about this! first time trying these)
8 KB swings 40#
Total reps:55
Mob
WU x 1
Group Warm up w/KB
Skill: Max Height Box Jumps
Started with the 12″ box just because I’m a chicken shit since the last time I fell off a higher box! I know it’s mind over matter, I just took a long time to be able to go higher.
Finally I was able to do 16″ and I’m quite happy with that!!
WOD: AMRAP 2:30 X 2 Rounds
8 Paralette Dips
8 KBS – had to do 25# one-armed Russian KBS – problem with elbow
Rest one minute
Score: 120
Cashout – 1 min plank
Thanks for the torture with the elbow Kevin – greatly appreciated!!
Also, thanks Crystal for the encouragement to add some plates to the 12″ box so I could do 16″! Great job on your jump on the 20″!
Twas my pleasure! It’s such a mind game but you did it and so did I so YAY us!
Great job girls!!
Mobility
WU x 1
Group WU with Kettle bell
Strength: Max box jump
30″ – 34″ – 35 1/4″ – 36 3/4″ – 38″ – 39 1/2″ – 40 3/4″ (f)
WOD: AMRAP 2:30 min x 2 (1 min break in between)
8 Dips
8 KBS @ 53#
1st
4 Rounds & 4 Swings
2nd
4 Rounds
Total reps 140
Mob / WU x 1
Group WU with KB
Max. Box Jump to 45 1/4″
.
Couldn’t quite get back to my PR of 47″, but I don’t think last time I did that many weighted lunges the day before…
WOD:
2 rounds of:
AMRAP in 2.30 of
— 8 Pushups
— 8 Russian KBS @ 70#
125 reps
Cashout: 1 min unbroken plank
Mob WU X 1
Group WU and Mobility
Box Jump…finally on the 20″! Thanks for all the encouragement everyone and the claps!
WOD:
2 rounds of
AMRAP in 2:30 of
-8 Dips
-8 KBS @ #35
107 reps
Cashout: 1min plank
Happy to have finally got a nooner in! Great job everyone!
You did awesome on the box jumps Crystal! Definitely a mental battle and you kicked ass!
Thanks Blake! Same goes to you! You definitely proved white men can jump! lol
MOB
WU x 1
Group kettlebell warmup @ 35 lbs
Strength:
Find max box jump – 20″ (one year ago, was too scared to jump on the smallet box). Fun to do this today and lots of PRs all around.
WOD
AMRAP in 2:30 (2 rounds with 1 minute rest between)
8 paralette dips
8 kbs @ 30
Round 1 – 4 r and 4 kbs
Round 2 – 4 r and 3 kbs
Total: 135
I think you’re cheating yourself a few reps. I count 151
Mobility
WU x 1
Group KB warm-up @35 lbs
Strenght:
box jumps up to 19 inches
WOD:
AMRAP in 2:30 (2 rounds with 1 min rest between)
8 dips + 8 KB swings
total: 98
thanks coach Patrick!
Mobility
WU x 1
20 Burpees
Group Warm up w/KB
Skill: Max Height Box Jumps
20-22-26-29-31-32-34″
WOD: AMRAP 2:30 X 2 Rounds
8 Paralette Dips
8 KBS – 53#
Rest one minute
Round 1 – 3 rd and 6 kbs
Round 2 – 3 rd and 4 dips
Score: 114
Cashout – 1 min plank
30 Burpees
Mobility
WUx1
45 BDay Burpees Happy Birthday Jeff
Group KB WU
Practiced Bar Muscle Ups
WOD:
AMRAP 2:30 x2
4 Bar Muscle Ups (off a box jumping BMU)
8 KBS @ 40#
Rest 1 min between rounds
1) 2 Full Rounds
2) 2 Full Rounds + 2BMU
Total = 50Reps
Fun WOD Great Job 5:45 Crew!
Mobility + WU
Group WU
Max box jump = A lot of anxiety!!!
20″, 23″, 24″, – couldn’t ‘mentally’ go any higher (Grrrr..)
WOD: AMRAP 2:30min (2 rounds)
8 paralette dips + 8KBS @ 35#
Rest 1 minute
1- 4 rounds
2- 3 rounds
Total: 112
Cashout: Plank (45+15 sec)
wux2
Group WU with KB
bar muscle up progression and practice
WOD:
2 rounds of:
AMRAP in 2.30 of
– 4 scaled bar muscle ups (20″ box on 7′ bar)
– 8 Russian KBS @ 50#
57 reps
Cashout: 1 min unbroken plank
great class, learned lots about bar muscle ups!
WOD with jumping muscle-ups and 50# kb: 48 reps
I had a 20″ box and I think I was on the 6’6″ bar
That was a fun one, I hope to get a real bar muscle up one day. 🙂
WUx1
Mobility
WOD
Jumping bar Mu
70# KBS
56 reps
Mob
WU + 45 Jeff B-Day burpees
Group WU
Strength : Box Jumps
Worked my way up to 43″ PR (never done box jumps as a strength, I like)
WOD: AMRAP IN 2:30 MINUTES 2 rounds (1 min rest between rounds)
Scaled to 8 dips
8 KB swings 40#
Total reps: 114
Great class Amanda
Nice jump young grasshopper.
mob,
group WU and mob
bar MU practice with coach Amanda.. learned alot!
wod RX
29 glorious reps
tonight got my first legitimate bar MU, had done a few before but kinda cheated with using a forearm to pull over the top. happy day..
and thanks to everyone for doing birthday burpees for me!! extra fitness for everyone!!
Congrats Jeff!!!
Congrats on the bar muscle ups and happy birthday!
Happy birthday bar muscle up to you. Looked quite graceful for your first one tonight.
Mobility
WU
Group WU
Strength: Max Box Jumps: 38″
(thanks to Jeff and Pete for your help and encouragement)
WOD: AMRAP IN 2:30 MINUTES x 2
Scaled to 8 paralette dips
8 KBS @ 35#
Total reps: 89
Cashout: plank 1 minute
+ a portion of 45 Jeff B-Day burpees with ? (a nice person who decided to do bday burpees for Jeff) and Amy
You were awesome doing those box jumps!
Thanks Amy 🙂
It was fun!
Mobility
WU
Group warm up with KB
Skill- Max height box jumps
I’m very glad we did this. Box jumps always made me nervous. I got up to 24″.
WOD with 30# & dips
Total 107
Cashout 1 min plank unbroken (very excited about this)
Plus birthday burpees for Jeff
Mobility
WU x1
Max box jumps 5 reps with Tom
Got up to 40 ” I think I did 5 reps
Great job Tom you made the 43″ look easy
Wod
Did jumping bar muscle upsand 53# kbs
Score : 38.
Fun class Amanda thanks for the tips on the bar muscle ups
Mobility
WU x1
Group WU
Box jumps with Sarah.
18-20-24 PR !!
45 – 1 arm birthday burpees for Jeff S.
Wod :
8 Wall pushups with 1 arm
8 Russian KBS swing with 35# kb
Total score : 71
Great class Amanda.
Great class 545
Happy birthday Jeff S
Mob
45 birthday Burpees
Group wu
Strength was bar muscle up progression
Wod amrap 2:30 x 2 1min brek between rounds
4 bar muscle ups jumping from a 20″ box to a 7’7″ bar
8 Kbs 53#
Score 71 reps (3rounds+2rounds 7 Kbs)
Thanks for all the pointers on the bar muscle ups first time over the bar. 🙂 had to pay for that view with my first official major hand tear.
Mobility
WU X 1
Group WU with KB and mobility
Max box jump height – 24+2 45# plates
WOD with dips and 70# KBS
Round 1 – 68
Round 2 – 60
Total – 128
Cash out – 1 min plank
Mobility + WU
Group WU with KB @ 35#
Strength: Max Height Box Jump – 28 inches
WOD:
AMRAP in 2:30 min x 2
8 Dips
8 Kettlebell Swings @ 30#
Rest 1 min in between rounds
Total: 176 reps
Round 1: 5 rounds + 8 dips
Round 2: 5 rounds + 8 dips
Wu x 2 …plus I threw in the 45 burpees for our Birthday boy Jeff S.
Hope you had a great day.
Being the dare devil I am 12, 18 & 20 on the box jumps lol.
Wod 2 rounds 2 &1/2 mins scaled
8 paralette dips (sad to report my knees could not have been more bent..geesh)
8 KBS @ 35lbs
Total reps: 117 (I know what your thinking Tracy Kinnie!)
Ps. Thanks for the great class Marie Noelle.
WU x 1
45 Birthday Burpees for Jeff. Happy birthday Jeff! Hope you had an awesome day buddy!
Kbs x 10= 35-40-45-53
Practiced BMU’s. The progression using the rack and popping the hip was awesome!!!!!
WOD: Bar Muscle Up using thin pink band and [email protected] 45lbs
Reps: 36 with a few bloody hand rips!
Great class Marie Noelle.
Mobility
WU x 1
Group warmup
Strength : Bar muscle up
This was fun 🙂 I did it on the 6,6” bar
Box jump PR – 33”
WOD
AMRAP in 2:30 x 2
– 8 dips
– 8 kbs (35lbs)
Round 1 – 5 rounds and 7 kbs
Round 2 – 4 rounds and 8 dips
Total – 159 reps
Happy with this 😀
Box jump practice
20″-24″-24″+10# plate – 24″+10# + 25# – 24″ + 45# plate
Wod
Scaled to paralettes and 45# kb
Total: 121
Mob.
WU x1
Group WU
Strength – Box Jumps
27″ PR
WOD: AMRAP in 2:30 x2
8 Paralette Dips
8 KBS (25#)
Total = 128
Cashout: 1 minute plank (unbroken)
Mobility
WUx1
Group WU/Mobility
Skill – Box jumps
Hadn’t gotten a chance to try more than 20″ before, New PR @ 28.5″!
WOD – scaled to paralette dips, KBS 40#
Total – 106
Cashout – 1 minute plank
Oly Class
WU 2 sets of
15 Med Ball Squats
15 Pike Pushups
15 Good Mornings
15 Burpees (Height)
Samson stretch
1 14 Back Squat x5
135-160-175-185-195
Deadlift with 45# plate
2×5 @ 180#
2×3 @ 280# (Stayed here, found these difficult)
1×3 @ 280#
2×3 @ 280#(Was easier with 2 Plates as I need to have a wider stance.)
Floor Hip Extensions X3
280#
300#
320#