Wednesday WOD

By / February 13, 2013

AMRAP in 10min

5 Two-handed Kettlebell Cleans
10 Pistols (alternating)
15 Double Unders

Compare to June 22/12

Crystal's getting strong!
Crystal’s getting strong!

72 thoughts on “Wednesday WOD”

  3. Vincent Roy

    Mobility
    WU x 2
    40 DU’s

    Skipped strength.

    WOD: 10mins AMRAP
    – 5 Two-handed Kettlebell Cleans (53#)
    – 10 Pistols (alternating)
    – 15 Double Unders

    Score: 6 rounds + 4 pistols

  4. Jack

    WU x 1 but with 20 vsnaps instead of 10 situps

    MU practice – still can’t string any together but did 5 singles pretty easy

    Strength: Push Press

    95 x 5
    125 x 5
    135 x 5
    145 x 5
    155 x 5
    165 x 4 (failed on 5th) – 5 lb PR but not for 5 reps

    WOD:

    AMRAP in 10
    5 kettle bell cleans @ 53
    10 pistols on a small box
    15 DUs

    Score: 6 rounds + 9 DUs

    DUs are becoming much easier. Did all but 2 rounds unbroken. I love this.

    PS: 1 lb away from goal weight. 180 today and goal is 179 lbs. Tomorrow may be the day. 🙂

    PPS: 2 more WODs till Dominican. I’m excited now.

    1. Mario

      Nice work on DUs, WOD, and weight goal! Hope Dominican doesn’t mess up that last one for you! 😛 Make sure weight gain is pure muscle mass!

      1. Jack

        I’m sure it is going to set me back a bit. LOL

        Gonna try and hit some vacay WODs while there and make use of the gym there. Maybe do some bicep curls in front of the mirror. 🙂

  6. Rob Brydges

    Wux2
    Strength. Dead lift x5
    185-195-205-215
    WOD. Amrap 10 min
    5 two hand kbs
    10 pistols
    15 du’s
    -4+2 pistons
    Rob Brydges

  8. Michelle

    WU x 2
    Push Press x 5 45-55-60-65-70.

    WOD: 10mins AMRAP
    – 5 Two-handed Kettlebell Cleans (35#)
    – 10 Pistols (alternating) with 18″ box
    – 15 Double Unders

    7 rds + 3 pistols

    1. Crystal

      Thanks buddy! All the encouragement I get from folks like you makes this the best gym I have ever joined! 🙂

  10. Shane Hayes

    Mobility
    Wu x 1
    Practice du’s, did some shoulder mobility
    Strength OHS
    95/ 115/ 125/ 135/ 140 x5 these actually feel better at heavier weight.
    WOD RX 7 rounds 4 pistols
    Du’s are finally starting to come together was able to string 7 and 8 together consistently.
    Great coaching this morning Patrick. Good work this morning Jack, suppose there is anyway I could fit in your suitcase!!

  11. Blake

    WU x 2

    Muscle Up practice – 4 unbroken. Concentrated at re-establishing false grip on the downward dip. Tied a PR but it felt much smoother.

    Singles practice – 100 singles: 1:07
    DU practice – Thanks for the tips Kevin, I know what I need to correct at least.

    Pistol practice – nailed 4 before knees started wobbling.

    WOD:
    AMRAP in 10min of:
    — 5 Two-handed Kettlebell Cleans @ 53#
    — 10 (alternatiing) Pistols with small box + 45# plate.
    — 45 Singles
    Score: 6 rounds + 10 Pistols

    Prety heavily scaled, but I am pretty happy with my first time doing pistols in a WOD ever (had some fear/knee issues before). Taking a step back to singles to really work out where I am failing at DUs…always something to work on.

    Overall a good intense workout!

    1. Mario

      Singles practice can get you to muscle-memorize jump timing, proper wrist position/rotation, standing/jumping straight etc. You can also practice getting that little bit of extra height to help the double pass, albeit slowing down your singles.

      Plus if you’re not stressing during singles, most likely to keep arms/shoulders relaxed.

      Good work Blake! Keep at it.

      1. Blake

        Thanks man. I have a different plan this time. Taking a step back and working harder on solid skipping technique in general… which I hope will earn me a ticket in to DU-Land.

  12. Sheldon W.

    MOB WU x 1

    Strength Deadlift x 3

    5x 145
    3, 225
    3x 265
    3 x 285
    3 x 300

    AMRAP in 10min

    5 Two-handed Kettlebell Cleans @ 53lbs
    10 Pistols (alternating) @ 18″
    15 Double Unders

    6 Rounds + 5 KB Cleans

  13. Crystal

    Mobility
    WU X 2
    Strength – Cleans (have such a hard time with these…trying to get them right) 65#
    WOD
    AMRAP in 10 min
    -5 Two handed Kettlebell Cleans @25#
    – 10 Pistols with big box and once I figured out I could sit on the box it didn’t feel like my ass was going to rip as much! Maria yelling sit sit sit! Finally kicked in! lol
    -45 singles
    Score: 5 rounds + 1 Kettlbell Cleans
    Pretty sure I sweated a puddle!

  14. Wendy

    Crystal You look fabulous!!!!

    Mobility
    WUx 2
    Strength-Back Squats
    30-35-40-50-55
    WOD
    AMRAP in 10 mins
    5 tow handed kettlebell Cleans #25
    10 Pistols 18″box and 2″plate
    45 singles

    5 rounds
    Goodtimes with coach and Lance 🙂

  15. Lance

    Mobility
    Wux1

    EMOTM Clean & Split Jerk
    5 mins 3 reps #135
    7 mins 1 rep #185

    WOD RX

    6 Rounds 8 Pistols

    Member Challenge 2 mins max Shoulder Press #65

    Very Surprised i can do pistols now still gotta be careful about depth though. Thanks for the race Kevin in the wod and the member challenge helped me push a lot harder.

  16. Kevin

    Front squats x2
    135-155-185-210-235-235-235

    WOD Rx’d!!
    6 + 3 Pistols

    2nd wod ever doing pistols! Pretty pumped! And now very sore.

    Member challenge 2 mins max Shoulder Press #65
    43 reps

    Thanks Wendy and Lance for letting me play with you.

  17. Jason Gagnon

    Mobility
    Wu x 2
    No Strength Shoulder hurts so did some mobility and stretching for it

    WOD
    AMRAP in 10 Min

    5 Two handed Kettlebell Clean #53
    10 Pistols alternating
    15 DU

    Score: 7Rd + 3 Pistols

    PR of 1Rd +1 pistols and also did not do any singles this time and last time was with 35#
    so this is huge progress really glad with this.

  18. Gilles

    mobility
    wu x 2
    strength – Back squats x 5
    135, 165, 185, 205, 220×4

    WOD : AMARP in 10 mins
    5 Two handed Kettlebell Clean #53
    10 Pistols alternating
    scale 45 singles
    Total rounds = 6 rounds & 7 pistols (PR 1 round & 2 pistols with 3# more on KB and no box for my pistols)

  19. Shawn Johnson

    Mobility
    WUx 2
    Strength-Front Squats
    95-105-115-125-135
    WOD
    AMRAP in 10 mins
    5 two handed kettlebell Cleans #53
    10 Pistols 18″box and 25lb plate
    15 Double Unders

    4 Rounds + 6 Pistols

  20. Chantal Guerette

    Mobility
    WU x 2 (knees to elbows instead of situps)

    Strength : Back Squats
    5 x 75-80-90-100-105

    WOD
    AMRAP in 10 minutes
    – 5 two handed kettlebell cleans (35lbs… thanks Kevin!!)
    – 10 pistols (about 15″)
    – 15 DU

    Total : 6 rounds and 7 DU

    Since the Hopper, I’ve been afraid of the 35lbs kettlebell. I was not ready for all that weight in July and I did it anyway. Ended up almost puking (it came up in my mouth a little hahaha). Today, Kevin to told me to use the 35lbs and I was freaking out a little… BUT I DID IT !!!! YAY 😀

  21. Mario

    Mob + WU

    OHS 5-5-3-3-3-3-3-1
    = 45, 95, 115, 135, 155, 170(3RM PR), 185(x1, match 1RM) … stopped

    WOD Rx = 7rds + 1 pistol

    Good one! Rough on back w/ KB cleans, but I managed. Something I can do at home, added it to “the list”. 😀

  22. Frank

    WU x 2
    front squat x5
    155-185-205-230-255 (1)

    WOD: 10mins AMRAP
    – 5 Two-handed Kettlebell Cleans (50#)
    – 10 Pistols (alternating) with gray bench
    – 45 single unders

    Score: 5 rounds + 18 Single Unders
    good to be back after missing 5 days due to my 2nd bout with the flu in 3 weeks!

  23. Chris

    WU x 2

    front squat
    155(3)-185(3)-205(3)-225(3)-235(1)pr

    WOD: 10mins AMRAP
    – 5 Two-handed Kettlebell Cleans (53#)
    – 10 Pistols (alternating)
    – 15 Double Unders

    Score: 7 rounds + 5 cleans

    Nice sharing a bar Frankie! Got a PR on front squats and pistols in wod for first time.

  24. Melanie B.

    Mobility
    WU x 2

    Strength:
    Cleans: 40-45-50-50-50

    WOD: 10mins AMRAP
    – 5 Two-handed Kettlebell Cleans (20#)
    – 10 Pistols (alternating): on the big box plus a 25 lbs plate
    – 45 Singles

    Score: 6 rounds plus 5 kettlebell cleans.

    Great job everyone! 🙂

  25. natacha

    mobility
    wu x 2

    deadlifts 1RM to 185# (matched old PR thanks to Pat who convinced me to try again after a fail… merci Patrick!)

    WOD Rx’d: 6 + 3 kb cleans

    did 15 DUs with 2 singles in between each

    good full body tired after last 2 days workouts

  26. Gabriel

    WUx2

    Strength – Front Squats X5
    135-155-175-195-215

    WOD
    AMRAP in 10min

    5 Two-handed Kettlebell Cleans 53#
    10 Pistols (alternating)
    15 Double Unders (Scalled to 45 Singles)

    6 rounds 4 Pistols

    Cashout: Couch stretch

    Great work 6:45 crew!
    Great job on the challenge, Luc, Jeremy and Jeff S!

  27. Andrea

    Mobility
    WUx2
    Strength:
    Back squats x5
    45-50-60-65-75
    WOD 10 min Amrap:
    5 two handed kettle cleans #25
    10 pistols alternating on small box with 45 lb. weight
    45 singles

    7 rounds

    Great workout!

  28. Tania

    Mob.
    WU X 2 – Got rid of the purple band 🙂
    Strength: Front squat 5 x 40, 45,50,55,60

    WOD: AMRAP 10 min.
    5 – two handed kettlebell cleans #25 (need to go up in weight)
    10 pistols – crate +45# plate + 10 # plate
    45 singles

    7 rounds + 5 KBC

    Fun one! 🙂

  29. Maddy

    Mob
    WU x 2 – Actually did the 20 pullups (with black band and some kipping) for the 1st time! Before tonight I had done 4 or 5 every couple of weeks. I’m starting to understand all the talk about callus and ripping hands…

    Practiced DU, pistols, 2 handed kettlebell cleans instead of strength.

    WOD
    5 two handed kettlebell (squat) cleans @ 25#
    10 pistols – 20″ box
    45 singles

    6 rounds even

  30. LiammaiL

    Holy Hell!
    I’m happy we got our heavy shipments of wine kits on Monday and Tuesday…. because I don’t see my legs functioning super duper well tomorrow… and Friday….

    I’ve only been outta the game for 4 months, but there are sooooooo many new faces at the gym! Which is great! Really happy to see my CFM Family growing!

    Down to business:
    MOB
    WU x 2

    Strength = Front Squats x 3
    95-115-125-145-155
    155 was really feeling heavy… man, 4 months really saps the legs.

    Speaking of legs….
    WOD: (Should be called the “leg killer”… or the lower body Spaghetti Maker!)

    AMRAP in 10
    5 Kettle Bell cleans @ 35
    10 pistols used black box for my bottom
    15 DUs

    5 rounds flat…. and flat is where I ended up. Flat on my back.

    Great work 6:45 crew!

    Wish I stairs didn’t exist!
    *hehe*

  31. Heather S

    MOB
    WU X 2 (ripped open a blood blister on my hand from last weeks wod)
    Back squat 3’s
    135-145-155 (re-did not low enough)- 135-135 (to get lower)

    AMRAP 10 minutes
    5 KBcleans 35#
    10 pitols (bench)
    15 DU’s

    6R + 4 KB

    Super disappointed, COULD NOT get the stupid DU’s going for more than 3 or 4 at a time. Sometimes the best outcome is just that you showed up. Guess that was today.

  32. Amy

    Mobility
    WU x 2

    Strength Shoulder press – 5x 35-40-45-50-55(2)

    WOD
    – 5 2 handed KB cleans(25#)
    – 10 pistols with grey bench
    – 45 singles
    3 rounds 17 singles

  33. Heather Colleen

    Mobility
    WU x 2

    Strength : Front Squats
    5 x 65-70-75-80-80

    WOD
    AMRAP in 10 minutes
    – 5 two handed kettlebell cleans #30
    – 10 pistols (about 18″)
    – 15 DU –> First time ever doing all DUs in a workout, and 10-12 were unbroken each round!! What a difference. 🙂

    Total : 6 rounds and 1 pistol

  34. Kevin Mack

    Mobility

    WU x 2

    Strength: Overhead Squats x 5
    40,45,50,55,60#

    WOD: 10mins AMRAP
    – 5 Two-handed Kettlebell Cleans (35#)
    – 10 Pistols (alternating) (to a milk crate plus 45 & 25# plates)
    – 15 Double Unders (scaled to 45 singles)

    Score: 3 rounds + 5 pistols

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