WOD
AMRAP 12 mins
Scaled:
5 Ring Dips (purple band)
25 DU’s (stick to them, it was slow but that’s the only way they’ll get better I hope anyways 🙂 )
5 Clean and Jerks (80 lbs)
= 140 reps (4 rds)
Good Job Everyone, Trent you did great this morning, proud of you!!!
Chantal L.
Yay for double unders!!
Amanda
Yes Elba you’re right! You have to force yourself to do them in wods to get better at them, even if it means sacrificing some reps or time. Great job!
Shannon
Great work Elba! Good job pushing yourself….you’ll benefit in the end!
Michelle
I felt the same way today Elba. And I have the whip marks (again) to prove it.
Those plyo boxes are stealing stuff….Chris found his water bottle under one last week too!
Shannon
Mob.
WU x 2
Strength- Front Squat
85-95-105-115-125
AMRAP in 12min
5 Bar Muscle-ups (Ring Dips- Purple)
25 Double Unders
5 Clean and Jerks (75#)
7 rounds + 2 Rings Dips= 247 reps
1st workout back from the nasty flu so was a little scared to try a WOD to be honest. I didn’t push myself too hard because I was scared to meet ‘MR. PUKIE’ HA :)! Felt great after the WOD though. Good to be back. Thanks Pat for pushing me to increase my weight.
Call me what you will but next bar muscle up wod I’m taping my hands or wearing gloves. First muscle up in the 4th round ripped my hands up pretty good.
Congrats to Andy for doing no band pullups this morning.
Thanks guys, it felt really good to do the bar muscle ups in a wod today. If only the ring muscle ups were the same;). With a little work it is possible though.
OHS X 3 to 115 PR for reps
AMRAP in 12min
5 Bar Muscle-ups (jumping bar muscle up)
25 Double Unders
5 Clean and Jerks 135#
Total 178
looking forward to my rest day tomorrow
Michelle
WU x 2
Strength: Deadlifts x 5 125-135-145-150
WOD: AMRAP in 12min
scale: 5 parallette dips
scale: 25 Double Unders (very broken!)
5 Clean and Jerks (65#)
Reps: 180
Blake
Way to stick with the DUs Michelle!
Blake
WU x 2
Strength: Deadlift x 5
210-220-230-240-250 (PR reps)
WOD: AMRAP in 12min
5 Bar Muscle-ups (scale: dips with skinny yellow band)
25 Double Unders (scale: 75 singles) …wimped out on DUs again!
5 Clean and Jerks (95#) …should have done a bit heavier
Reps: 194
Great all-around workout!
Amanda
Same goes for you – are you able to DO them? If so, you need to get doing them in your workouts!
Blake
I know, I know… I am at the point where I can do 100 singles in about 50 seconds, so I just need to get in and do them! Wimp Wednesday…doh!
WOD; 5 dips with band, 75 singles, C&J @95
Reps 242
thanks for doing the class this morning Pat, good job.
Gillyon
How’s the back, Tom?
Tom
feeling good, really good, went to see Todd Clayton and he worked his majic. thanks for asking.
Michelle
Three colleagues have asked me today, with concern in their eyes, what happened to my arm. No, I was not beaten, I was doing double unders. Somehow, I’ve moved from whipping myself in the a$$ and legs, to now whipping my arm.
Chantal L.
I usually wear long sleeves following double unders, and scarves around my neck after cleans… but now that summer is coming along, I dunno what to do! Yikes!
Joanna
WOD RX’d
3 Rounds even PR from last time (2+4bar MU)
Lora
Well done Jo! That’s awesome!
Jamie
WU x 2
Strength – Squat Clean x 5
Worked on full extension
135-155-175-185-185
WOD – AMRAP in 12 mins
5 Ring Dips with Yellow Band
25 DUs
5 Clean and Jerks 135#
5 Rounds and 25 DUs
Tracy S
WU X2
Strength: Push Jerks
(x5) 45 – 55 – 60 – 65 – 70
Still discomfort when lowering weight; but far improved to where it was a couple of months ago.
WOD: AMRAP in 12 mins
~ 5 Parallette dips
~ 25 Double Unders
~ 5 Clean and Jerks @ 50#
5 Rounds + 5 dips + 25 DU + 2 C&J
Gillyon
CW x 2
Deadlifts (5) 95-115-135-145-115(10)
AMRAP in 12 minutes
5 ring dips (small purple)
25 double unders
5 clean & jerks (65lbs)
6 rounds + 3 clean and jerks.
(I figured it out…it was 6 rounds. Had a moment during the WOD and forgot to count a round)
My little kitty, Lydia, loved cheering the 3:15ers on. Thanks Jo for standing by her. 🙂
Shannon
Great job Gillyon!
Darrell Dryden
Wux2
Cleans
135×5 155×5 175×5 185×2 195×2
Wod @135 Jumping bar muscle ups
6 rnds 5 bar muscle up
Managed to get 2 bar muscle ups
Gabriel
Great job Darrell!
Hannah
wu x 2
dead lifts X 3: 135, 145, 155, 165, 175 x 2
wod: 5 dips, 75 singles, clean & jerks @ #65
4 rounds + 20 singles
20 reps less than last year. Struggled today with the humid bar and the grip transition at the top of the muscle-ups so failed quite a few reps. Still a great WOD and nice to do a move we don’t do often. Great job everyone!
Gillyon
Tom :
feeling good, really good, went to see Todd Clayton and he worked his majic. thanks for asking.
Todd Clayton is so great. He is like magic! Glad you are feeling good!
Jeff L
WU x 2
Strength – Front Squats x 5
95-110-125-135-145
WOD – AMRAP 12 Mins
5 dips
75 singles
5 Clean and Jerks @ 110#
total – 5 rds plus 5 dips
Frank
WU x 2
Strength: back squat x 5
155-180-210-235-260 (5# PR for reps)
WOD: AMRAP in 12min
5 Bar Muscle-ups (scale: pushups as right shoulder still hurting and unable to perform dips)
25 Double Unders (scale: 75 singles)
5 Clean and Jerks @ 135#
total: 5 + 75 single unders
PR of 1 round – 2 clean+ jerk (@105#)
Corinna
WU
Practiced trying to get a bar muscle up to no avail. I actually got 2 or 3 jumping bar muscle ups with a box.
WOD:
5 rings dips ( I got 1 jumping bar muscle up, but I switched to ring dips)
5 Clean and Jerk’s @ 95 lbs
25 double’s.
I did this WOD in the wrong order. Need to read the board.
5 rounds + 5 dips+ 2 clean and jerk’s.
I will definitely incorporate the jumping bar muscle up in my warm up! I hope this will eventually help me with getting a muscle up in the future!
Chantal G
Mobility
WU x 2
Strength : Front Squats 5 x 45-50-55-60-65
WOD
AMRAP in 12min.
– 5 dips (blue band)
– 25 Double Unders
– 5 Clean and Jerk (35lbs)
Total : 6 rounds
First WOD with double unders tonight 🙂 My arms and legs are all bruised haha !!
* First pullups with purple band tonight (I did one just to try hehe)
Gabriel
Good for you with the DU’s Chantal! Great job!
Lora
Your double unders looked sooooo good! Well done!
Chantal G
Thanks guys 😀
Sarah
WU x 2
Strength: Cleans
Worked on form 45 & 50
WOD:
AMRAP in 12min
5 paralette dips
75 singles
5 Clean and Jerks (50#)
Total: 7 Rounds + 2 C & J
Great WOD! Thanks for counting for me my ginger friend Taylor 😉
Gabriel
WUx2
Strength – Good Mornings X5
75-95-115-135-155
Subbed GM for OHS for today, resting wrist a bit more.
WOD
AMRAP in 12min
5 Bar Muscle-ups (Ring Dips)
25 Double Unders (75 Singles)
5 Clean and Jerks (115#)
5 rounds + 5 ring Dips + 52 Singles
Total–> 197
Stretching + Foam Rolling + Lacross Ball on shoulders
Great job 6:45 crew!
Kevin
AMRAP in 12min
5 Bar Muscle-ups
25 Double Unders
5 Clean and Jerks (135#)
5 rounds + 5 MU (39 rep PR)
First time ever that I was able to string any in a row. And first round I got all 5 in a row. I don’t know what happened, but it just clicked.
Krista
Good job, connecting them!!
Kevin
And very pumped about the first CrossFit Kids class! What an awesome group of kids!
Lora
Was hard to tell who was having more fun….the kids or the coaches! 🙂
Nadine
Let me know when Aiden will be allowed in!!!! 😀
Lora
Mobility
WU x 2
Strength: Back squat (x5)
95-135-155-175-195
Felt heavy today…legs are still tired from all the back squats last Friday.
Tried a couple of jumping bar muscle ups before WOD. Scariest part of that was getting DOWN from the bar. OMG!!! Will practice these – so hopefully they don’t continue to scare the bejeezus out of me…
WOD
AMRAP 12 min
5 bar muscle ups (sub 5 ring dips with skinniest band) – all unbroken
25 double unders
5 clean and jerks @ 95#
Total = 6 rounds + 2 C&J
My “goal” was 7 rounds but I missed it by 3 C&J…dang! And next time, no bands for ring dips.
Practice handstand holds
Great work 6:45 crew!
Jeff S
Nice work on the WOD Lora.. And you’re right, no more bands!! 🙂
Jeff S
1xmob
2xWU
Strength front squat x 5
95-135-155-175
Thanks for sharing the bar Lora..
WOD
5 jumping bar MU
25 DU
5 clean and jerk @ 135
3 rounds 4 DU
Lora
Well done! Keep at those double unders. They do get better….
Nadine
Mobility
WU x 2
Cleans 5 x 60-65-70-75-80
WOD
AMRAP in 12min.
– 5 dips ( 2 extra sm bands)
– 25 Double Unders
– 5 Clean and Jerk (65lbs)
Total : 4 rounds 1 C&J
The DU’s took a lot of my time but I rather do them and practice, then give up and go back to the singles! 🙂
Awesome job tonight guys! 🙂
Shawn
Mobility
WU x 2
decided to skip strength today to spend some time working out some soar muscles with the roller and lacrosse ball.
Wod rx
2 rounds plus 1 clean n jerk
hands took a beating but was happy to do the wod as rxd
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 x 2
Strength: Push Jerk
5x 95-125-145-165-185×2 -145×5
WOD: AMRAP in 12min
5 Bar Muscle-ups (scale: dips with purple band)
25 Double Unders (scale: 75 singles)
5 Clean and Jerks (115#)
Reps: 249
Great job on pullups this morning…I am jealous ha!
Yes, Great job on pullups, and the wod. Fantastic day at the gym for you! 🙂
Good Job on the Pullups 🙂
thanks guys… your support is much appreciated
WU x 2
Strength: Back squats x 5
75, 80, 85, 90, 100
WOD: AMRAP in 12min
scale: 5 Ring dips with purple band
scale: 75 singles
5 Clean and Jerks (50#)
Reps: 235 (6 rounds & 60 singles)
Beau travail!
WU x 2
Strength: Cleans x 1
95, 115, 125, 135, 145
WOD: AMRAP in 12min
scale: 5 Ring dips (only used yellow band for some ring dips)
scale: 75 singles
5 Clean and Jerks (105#)
Reps: 180
WU x 2
Strength
Clean 3’s
60-65-70-75-80-85-90
WOD
AMRAP 12 mins
Scaled:
5 Ring Dips (purple band)
25 DU’s (stick to them, it was slow but that’s the only way they’ll get better I hope anyways 🙂 )
5 Clean and Jerks (80 lbs)
= 140 reps (4 rds)
Good Job Everyone, Trent you did great this morning, proud of you!!!
Yay for double unders!!
Yes Elba you’re right! You have to force yourself to do them in wods to get better at them, even if it means sacrificing some reps or time. Great job!
Great work Elba! Good job pushing yourself….you’ll benefit in the end!
I felt the same way today Elba. And I have the whip marks (again) to prove it.
Good Job Elba!!
Thanks Girls for your support :)!!! I dream the day I am going to do them really fast!!
Keep working on those doubles Elba. It will pay off! And sooner than you think.
has anyone picked up my set of keys by accident??
Nevermind i found them… Under a plyo box???
Those plyo boxes are stealing stuff….Chris found his water bottle under one last week too!
Mob.
WU x 2
Strength- Front Squat
85-95-105-115-125
AMRAP in 12min
5 Bar Muscle-ups (Ring Dips- Purple)
25 Double Unders
5 Clean and Jerks (75#)
7 rounds + 2 Rings Dips= 247 reps
1st workout back from the nasty flu so was a little scared to try a WOD to be honest. I didn’t push myself too hard because I was scared to meet ‘MR. PUKIE’ HA :)! Felt great after the WOD though. Good to be back. Thanks Pat for pushing me to increase my weight.
WU x 2
Strength: Push Press 5’s
110-115-120-130-140
WOD Rx 136 Reps
Call me what you will but next bar muscle up wod I’m taping my hands or wearing gloves. First muscle up in the 4th round ripped my hands up pretty good.
Congrats to Andy for doing no band pullups this morning.
Awesome Trent 🙂
Very impressive Trent!
Congrats Trent!! 🙂
Thanks guys, it felt really good to do the bar muscle ups in a wod today. If only the ring muscle ups were the same;). With a little work it is possible though.
Good job!
Awesome job!!
That was very cool to watch. You made them look easy!!
Awesome Trent!
Way to go as Rx’d Trent!
Nice work as Rx Trent! Well done!
OHS X 3 to 115 PR for reps
AMRAP in 12min
5 Bar Muscle-ups (jumping bar muscle up)
25 Double Unders
5 Clean and Jerks 135#
Total 178
looking forward to my rest day tomorrow
WU x 2
Strength: Deadlifts x 5 125-135-145-150
WOD: AMRAP in 12min
scale: 5 parallette dips
scale: 25 Double Unders (very broken!)
5 Clean and Jerks (65#)
Reps: 180
Way to stick with the DUs Michelle!
WU x 2
Strength: Deadlift x 5
210-220-230-240-250 (PR reps)
WOD: AMRAP in 12min
5 Bar Muscle-ups (scale: dips with skinny yellow band)
25 Double Unders (scale: 75 singles) …wimped out on DUs again!
5 Clean and Jerks (95#) …should have done a bit heavier
Reps: 194
Great all-around workout!
Same goes for you – are you able to DO them? If so, you need to get doing them in your workouts!
I know, I know… I am at the point where I can do 100 singles in about 50 seconds, so I just need to get in and do them! Wimp Wednesday…doh!
WU X 2
strength, push press
5@ 95, 115,125,130,135 (pr 10)
WOD; 5 dips with band, 75 singles, C&J @95
Reps 242
thanks for doing the class this morning Pat, good job.
How’s the back, Tom?
feeling good, really good, went to see Todd Clayton and he worked his majic. thanks for asking.
Three colleagues have asked me today, with concern in their eyes, what happened to my arm. No, I was not beaten, I was doing double unders. Somehow, I’ve moved from whipping myself in the a$$ and legs, to now whipping my arm.
I usually wear long sleeves following double unders, and scarves around my neck after cleans… but now that summer is coming along, I dunno what to do! Yikes!
WOD RX’d
3 Rounds even PR from last time (2+4bar MU)
Well done Jo! That’s awesome!
WU x 2
Strength – Squat Clean x 5
Worked on full extension
135-155-175-185-185
WOD – AMRAP in 12 mins
5 Ring Dips with Yellow Band
25 DUs
5 Clean and Jerks 135#
5 Rounds and 25 DUs
WU X2
Strength: Push Jerks
(x5) 45 – 55 – 60 – 65 – 70
Still discomfort when lowering weight; but far improved to where it was a couple of months ago.
WOD: AMRAP in 12 mins
~ 5 Parallette dips
~ 25 Double Unders
~ 5 Clean and Jerks @ 50#
5 Rounds + 5 dips + 25 DU + 2 C&J
CW x 2
Deadlifts (5) 95-115-135-145-115(10)
AMRAP in 12 minutes
5 ring dips (small purple)
25 double unders
5 clean & jerks (65lbs)
6 rounds + 3 clean and jerks.
(I figured it out…it was 6 rounds. Had a moment during the WOD and forgot to count a round)
My little kitty, Lydia, loved cheering the 3:15ers on. Thanks Jo for standing by her. 🙂
Great job Gillyon!
Wux2
Cleans
135×5 155×5 175×5 185×2 195×2
Wod @135 Jumping bar muscle ups
6 rnds 5 bar muscle up
Managed to get 2 bar muscle ups
Great job Darrell!
wu x 2
dead lifts X 3: 135, 145, 155, 165, 175 x 2
wod: 5 dips, 75 singles, clean & jerks @ #65
4 rounds + 20 singles
WOD (Rx’d) —> 3 Rounds + 1 BMU
20 reps less than last year. Struggled today with the humid bar and the grip transition at the top of the muscle-ups so failed quite a few reps. Still a great WOD and nice to do a move we don’t do often. Great job everyone!
Todd Clayton is so great. He is like magic! Glad you are feeling good!
WU x 2
Strength – Front Squats x 5
95-110-125-135-145
WOD – AMRAP 12 Mins
5 dips
75 singles
5 Clean and Jerks @ 110#
total – 5 rds plus 5 dips
WU x 2
Strength: back squat x 5
155-180-210-235-260 (5# PR for reps)
WOD: AMRAP in 12min
5 Bar Muscle-ups (scale: pushups as right shoulder still hurting and unable to perform dips)
25 Double Unders (scale: 75 singles)
5 Clean and Jerks @ 135#
total: 5 + 75 single unders
PR of 1 round – 2 clean+ jerk (@105#)
WU
Practiced trying to get a bar muscle up to no avail. I actually got 2 or 3 jumping bar muscle ups with a box.
WOD:
5 rings dips ( I got 1 jumping bar muscle up, but I switched to ring dips)
5 Clean and Jerk’s @ 95 lbs
25 double’s.
I did this WOD in the wrong order. Need to read the board.
5 rounds + 5 dips+ 2 clean and jerk’s.
I will definitely incorporate the jumping bar muscle up in my warm up! I hope this will eventually help me with getting a muscle up in the future!
Mobility
WU x 2
Strength : Front Squats 5 x 45-50-55-60-65
WOD
AMRAP in 12min.
– 5 dips (blue band)
– 25 Double Unders
– 5 Clean and Jerk (35lbs)
Total : 6 rounds
First WOD with double unders tonight 🙂 My arms and legs are all bruised haha !!
* First pullups with purple band tonight (I did one just to try hehe)
Good for you with the DU’s Chantal! Great job!
Your double unders looked sooooo good! Well done!
Thanks guys 😀
WU x 2
Strength: Cleans
Worked on form 45 & 50
WOD:
AMRAP in 12min
5 paralette dips
75 singles
5 Clean and Jerks (50#)
Total: 7 Rounds + 2 C & J
Great WOD! Thanks for counting for me my ginger friend Taylor 😉
WUx2
Strength – Good Mornings X5
75-95-115-135-155
Subbed GM for OHS for today, resting wrist a bit more.
WOD
AMRAP in 12min
5 Bar Muscle-ups (Ring Dips)
25 Double Unders (75 Singles)
5 Clean and Jerks (115#)
5 rounds + 5 ring Dips + 52 Singles
Total–> 197
Stretching + Foam Rolling + Lacross Ball on shoulders
Great job 6:45 crew!
AMRAP in 12min
5 Bar Muscle-ups
25 Double Unders
5 Clean and Jerks (135#)
5 rounds + 5 MU (39 rep PR)
First time ever that I was able to string any in a row. And first round I got all 5 in a row. I don’t know what happened, but it just clicked.
Good job, connecting them!!
And very pumped about the first CrossFit Kids class! What an awesome group of kids!
Was hard to tell who was having more fun….the kids or the coaches! 🙂
Let me know when Aiden will be allowed in!!!! 😀
Mobility
WU x 2
Strength: Back squat (x5)
95-135-155-175-195
Felt heavy today…legs are still tired from all the back squats last Friday.
Tried a couple of jumping bar muscle ups before WOD. Scariest part of that was getting DOWN from the bar. OMG!!! Will practice these – so hopefully they don’t continue to scare the bejeezus out of me…
WOD
AMRAP 12 min
5 bar muscle ups (sub 5 ring dips with skinniest band) – all unbroken
25 double unders
5 clean and jerks @ 95#
Total = 6 rounds + 2 C&J
My “goal” was 7 rounds but I missed it by 3 C&J…dang! And next time, no bands for ring dips.
Practice handstand holds
Great work 6:45 crew!
Nice work on the WOD Lora.. And you’re right, no more bands!! 🙂
1xmob
2xWU
Strength front squat x 5
95-135-155-175
Thanks for sharing the bar Lora..
WOD
5 jumping bar MU
25 DU
5 clean and jerk @ 135
3 rounds 4 DU
Well done! Keep at those double unders. They do get better….
Mobility
WU x 2
Cleans 5 x 60-65-70-75-80
WOD
AMRAP in 12min.
– 5 dips ( 2 extra sm bands)
– 25 Double Unders
– 5 Clean and Jerk (65lbs)
Total : 4 rounds 1 C&J
The DU’s took a lot of my time but I rather do them and practice, then give up and go back to the singles! 🙂
Awesome job tonight guys! 🙂
Mobility
WU x 2
decided to skip strength today to spend some time working out some soar muscles with the roller and lacrosse ball.
Wod rx
2 rounds plus 1 clean n jerk
hands took a beating but was happy to do the wod as rxd