Up Overhead

Shoulder Press x5
62-67-72-77-82%

AMRAP in 10 min
12 Push Press (95/65#/60%)
15 KBS (50/35#)

Steve working his butt off
Steve working his butt off

37 thoughts on “Up Overhead”

  1. Open Gym:
    Shoulder Press x5
    62-67-72-77-82%
    40-45-50-50-55#

    AMRAP in 10 min
    12 Push Press (55#)
    15 KBS (35#)

    4 Rounds + 12 Push Press

    Fun “Open Gym” (turned 7am class?) Thanks Blake!

  2. Shoulder Press x5
    62-67-72-77-82%
    96-103-111-120-127

    WOD rx’d
    6 rounds and 12 Push Press.

    Nice sharing the bar with you Matt.

  3. Open Gym!
    Mob, WU

    Shoulder Press x5
    62-67-72-77-82%
    My 1RM is 100#, so % = # πŸ™‚

    Used fraction plates to get the exact weights today. Take that, math!

    5 Rounds NFT
    – 150m row @ new damper setting (7)
    – 5x Power Clean @ 70% = 105#

    Loved this! I tried to only take a minute or so between rowing and lifting and back. Kept a sweat going, but also felt like my form on the cleans was staying on point.

    1. Loved your math comments – made me laugh out loud!! (So funny the things that make crossfitters happy πŸ™‚ )

  4. Open gym
    Fun Warm up + other stuff
    Squat cleans x 4
    85-85-95-105-115

    Wod rx’d
    AMRAP in 10 min
    12 Push Press (65#)
    15 KBS (35#)

    6 rounds + 7 pp

    Thanks for setting the pace Blake – chasing you on the PP helped because 12 reps is MANY more than I’d choose to do in rounds 3+ πŸ™‚ .
    Another good day in the 7 a.m. class!

  5. Should Press X 5

    140-150-165-175-185

    WOD RX’d = 5 rounds and 7 KBS

    Thanks for the class Steph and technically I did RX+ cause I used 53#…..it does make a difference if you ask me πŸ™‚

  6. Salem Crossfit

    WarmUp
    -Down & Back (D&B) High Knees
    -10 Squats
    -D&B Butt Kickers
    -10 Lunges
    -D&B Bear Walk
    -10 pushups
    -D&B Side Shuffle
    -10 Good Mornings
    -Arm & Shoulder Band Stretch
    -Banded Lat Stretch

    Bench Press
    Reps, 10-9-8-7-6-5-4-3-2-1- increase each rep by 5 lbs
    # 175-170-165-165-165-165-160-160-160-160 (rough morning trouble with the math! forgot to add the #45 bar thinking I was not able to lift today wow that light and I can’t push it: πŸ™

    400 metre run + a wipe out, tuck drop and roll into a puddle of water – Great Day! Never stretched my hip this way before but lets just say my hips are now open πŸ™‚

    5 rounds
    – 10 TTB – scaled to toes to pole
    – 20 Lunges scaled to 20 pushups due to wipe out
    – 30 Double under (scaled to none due to fall)

    400 metre run and Stop!

    Thanks Kelly and Mark for the motivation great on the road workouts with great people!

  7. CrossFit Salem
    Mobility

    1. Group Warm-up
    D&B High Knees
    10 Squats
    D&B Butt Kickers
    10 Lunges
    D&B Bear Crawl
    10 Pushups
    D&B Side Shuffle
    10 Good Mornings
    Arm & Shoulder Rotations
    Banded Arm/Lat Stretch
    20 Band Pass-throughs & Pull aparts

    2. Bench Press
    10-9-8-7-6-5-4-3-2-1 reps
    55-60-65-70-75-80-85-90-95-100#

    3. Metcon
    Complete for Time:
    Run 400m
    5 Rounds
    – 10 T2B
    – 20 Lunges
    – 30 DU’s
    Run 400m

    Time: 17:14

  8. CrossFit Salem
    Mobility

    1: Warm Up 2
    D&B High Knees
    10 Squats
    D&B Butt Kickers
    10 Lunges
    D&B Bear Crawl
    10 Push Ups
    D&B Side Shuffle
    10 Good Mornings
    Arm and Shoulder Rotations
    Banded Arm/Lat stretch from the rig
    20 Band pass throughs & pull aparts

    2: Bench Press (10-9-8-7-6-5-4-3-2-1 reps )
    WU: 95#x8reps
    #175-170-165-165-165-165-160-160-160-160

    3: Metcon
    Complete for time:
    Run 400m
    5 rounds:
    – 10 Toes to Bar (Knee Ups)
    – 20 Lunges
    – 30 Double Unders (60 Singles)
    Run 400m

    Time: missed clock

    CrossFit Salem Klutz Injury Report

    Day 1: Mark D. – Face plant into glass wall. Nose and pride healing nicely.

    Day 2: Greg “Kung Fu Panda” D. – Major blow-out at 400m Run turn. Shoulder, knee, hip and pride damage. Tuck & roll through water puddle…very refreshing and impressive.

    …I can hear the music now…”Blame it on the Rain…You gotta blame it on something.”

    1. At leaste i did not look like a bird flying into a glass wall, my kunfu panda impression was weather related

  9. Mob
    WU x1
    10 KBS #30
    2 wall walks

    Group Mob

    Shoulder Press x5
    46.5#- 50-55-58-61.5

    AMRAP 10 mins
    12 PushPress (55#)
    15 KBS (30#)
    Total: 5 rounds & 2 PP

  10. WUx1 +10 KBS +5 Wall Climbs (These were fun and a bit scary!)

    Shoulder Press x5
    Didn’t really work the percentages as I don’t have a 1RM.
    52-57-60-65-70 (x3)

    WOD
    Push Press at #55
    KBS at #25
    4 Rounds

  11. Shoulder Press x5 (based on 125)
    78-84-90-96-102.5

    WOD Rx’d
    7 + 9 KBS

    Thanks to Jason for keeping me on pace.

    Cashout: sled pushes x 5 lengths

  12. Shoulder press x5
    65-70-75-80#
    These were extra tough today

    WOD Rx:
    6 + 3pp

    Cashout: gym length sled pushes x5 with Kevin and Daniel….I always think these are fun and then I pretty much die.

  13. Shoulder press based on 140
    Wod Rx’d- 7 rounds +1 push press
    Cashout- sled pushes 5Γ— legth of the gym. Good job kids. Fun class

  14. mob wux1 + 10 KBS +5 wall walk
    group mob
    shoulder press x 5
    75-80-85-95-100
    AMRAP in 8 min
    12 push press 75#
    15 KBS 50#
    6 round 12 push press

  15. Mob WU 10 KBS 35# 5 wall walks

    Shoulder Press x5
    62-67-72-77-82%
    45-50-55-60-65 (2 attempts) I should have started at 40#… Bad math.

    AMRAP in 10 min
    12 Push Press (40#)
    15 KBS (30#)

    Score 5 11pp.

    Should have done 45#… Again bad Crossfit math tonight. Came straight off the highway from Halifax, glad I came – needed it but my brain apparently didn’t follow in its entirety :).

    Thanks for the class Amanda!

  16. Shoulder Press x5
    Didn’t really work the percentages as I don’t have a 1RM.
    40-50-60-70-80# (last set x3)

    WOD
    Push Press at #60
    KBS at #35
    4 Rounds

  17. MOB+WU x1 + 10 KBS 50# + 5 wall walks

    Group Mob

    Shoulder Press x5
    62-67-72-77-82% (1rm is 100# so % = #)

    AMRAP 10 mins (RX)
    12 PushPress (95#)
    15 KBS (50#)
    Total: 4 rounds

    Pretty sure this is the first wod I have done RX so very happy about it πŸ™‚

  18. Wod RX’d: 4 rounds + 9 push press.

    Totally messed it up, I thought it said it was a 12-minute amrap and I was pacing it for that.

    Ah well. It was a fun class.

  19. Open gym

    Back squat x5
    85-125-145 (x5sets)

    Hang snatch
    55-65-75×3-85×1 (x3 sets)

    Mobility + WUx1

    Shoulder press x5
    50-55-60-65-70

    WOD

    Rx. 5 rounds + 6 KBS

  20. Shoulder press @ #75
    WOD
    Started off RX then it was heavy and I was beginning alot so brought it down to #55
    4rounds and 3 PP

    Did it solo as it was an open gym…must say I’m happy with my results because I SO did not feel like doing it.

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