Wednesday WOD

By / January 8, 2014

Note: There’s no Oly Class tonight due to the Group Fundamentals this week.

Strength – Deadlifts 3×6 reps

25 Burpees

3 rounds
10 Deadlifts (275/185#/65%)
50 Double Unders

25 Burpees

Katie and Alison - first time bench pressers
Katie and Alison – first time bench pressers

84 thoughts on “Wednesday WOD”

  1. Alaina

    Mobility
    Warm Up X 2…used blue band for a few pull ups but like the ring rows better
    Strength: Deadlifts 6 X (95, 115, 135) PR of 15 lbs
    Wod: 25 Burpees
    3 rds. of 10 deadlifts at 100 lbs., 150 single skips
    25 Burpees
    Time 8:37
    Handstand Hold…..30 secs. and 40 secs., harder without leaning butt against wall πŸ™‚
    Thanks Patrick for the breathing demo, that really helped my lifting!!

  2. Valerie Arseneau

    Mob + WU x1
    Strength – Deadlifts 3Γ—6 reps
    95-115-125

    25 Burpees

    3 rounds
    10 Deadlifts (95#)
    50 Double Unders

    25 Burpees

    11:35
    It was a bad DU day. Couldn’t get a good rhythm going. Cost me lots of time.

    2. ValΓ©rie Arseneau

      And cash out 1 min hand stand hold unbroken. Almost lost balance at 58secs ahaha.

  4. Vincent Roy

    Mobility
    WU x 2
    Barbell WU

    Deadlift x 6
    135-155-180

    WOD

    25 Burpees

    3 rounds
    – 10 Deadlifts @ 135#
    – 50 Double Unders

    25 Burpees

    Time: 8:40

    Cashoud: Handstand hold (30s, 30s)

    2. ValΓ©rie Arseneau

      I’m sad I wasnt able to say goodbye to you. But we shall keep in touch. You are missed! Best of luck Maryno!

  7. Ginette

    Mobility
    Warm up x2
    Strength: dead lifts 6-6-6 (65, 85, 90)

    Wod: 25 burpees
    3 rounds of: 10 dead lifts#65 and 150 singles
    And 25 burpees to finish it off!

    Time: 10:14

    Cash out: hand stand hold:46 seconds

  8. Ginette

    Forgot my watch this morning, will pick it up tomorrow….left it on the bar! Can somone put it away for me!

  9. Leslie

    6am class

    DLx6
    115, 135, 155

    WOD @ #110

    Time: 13:25

    Handstand hold : Full minute

    Thanks for the great coaching Patrick. Great way to start the day!

    1. Lora

      6am? Nice job on those DL’s. I can hardly move my body weight around at that time of the day…

  10. Chantal L.

    WU + mob

    Deadlift review
    DL 6-6-6
    135-185-205

    WOD @ 175# – 11:41

    Cashout 1 min plank (broken down in two… my arms were slipping away from the sweaty mess)

  11. Blake

    WU + Mob

    Barbell Warmup

    Deadlift x 6
    170 – 235 – 290

    WOD @ 220# – 11:08

    Quite possibly “Most DUs in a WOD” PR! Managed to string mostly 15’s together.

    Cashout 1 min (unbroken) Handstand Hold

    Thanks for the company Tracy!

  13. Steph L

    Mobility
    WUx1

    Hamstring Smash

    Deadlift x6
    85-105-120

    WOD:
    25 Burpees
    3 Rounds of:
    – 10 Deadlifts @ 120#
    – 50 Double Unders
    25 Burpees

    Time: 9:01

    Cashout: 1Min Handstand Hold

  14. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength – Deadlifts 3Γ—6 reps
    85, 115, 135

    WOD:

    25 Burpees

    3 rounds:
    -10 Deadlifts @105#
    -50 Double Unders (scaled to 150 singles)

    25 Burpees

    Time: 10:00 (I think)

    Cashout: 1 min handstand hold unbroken πŸ™‚

    Great class Patrick!

  15. Jack

    WU x 2 with elevation mask @ 3,000 ft

    Deadlift (3×6)
    225,275,315

    WOD:

    25 burpees

    3 rounds
    10 deadlift @ 275lbs
    50 DUs

    25 burpees

    Forgot to write down my time. 13:?? RX’d

    Cashout 1 min handstand hold unbroken

      1. Jack

        It was very heavy. I felt every rep.It made the double unders rough and the last set of burpees like passing though the gates of hell.

  16. David

    *Not done at CFM*
    WU

    Deadlift 3×6
    225-275-315 (felt like I could of done a little more)

    WOD:
    25 Burpees
    3 rds
    10 Deadlifts #215 (65% of a little more than 315)
    50 DUs (not a speed rope)
    25 Burpees

    Time: 9:20

  17. Rob B

    Wux2
    Deadlifts. 3×6 sets
    225-245- stopped at 2 sets
    WOD
    25 burpees
    3rounds
    10deadlifts. Did 185lbs
    50du
    Then. 25 burpees
    12:15
    Rob Brydges

  18. Kevin Mack

    WU x 2
    Group Mobility

    Deadlifts. 3Γ—6 sets
    135 – 185 – 235(2)

    WOD
    25 Burpees

    3 Rounds:
    10 [email protected] 175#
    50 DU’s scaled to 150 singles

    25 Burpees
    Time 14:12

    One minute handstand hold.

    Thanks for coaching Kevin.

  19. Jackie

    Mob
    Wux1
    Leg smash & mobility

    Strength – deadlifts 3×6

    95,115,135 ( last time we did deadlifts I did 135×2 only. Mastered 6 today! ) may not be a PR but it certainly is progress! I have reached more PR the last 2 months… Then… Well I can’t tell you how long.

    WOD
    25 Burpees
    3 rounds
    10 Deadlifts @ 95
    150 singles
    25 Burpees
    Time: 10:13

    Thanks Kevin, great job 4:15!

  20. Gillyon

    Warmup
    Leg smash

    Deadlifts (6) 135-155-185
    WOD with 145lbs
    Time – 7:32

    Great class Kevin.
    Did not do well upside down tonight. I’m not feeling so great today…so I think I only accumulated 30 seconds inverted.

  21. Melissa H

    Mobility
    WU x 1
    Group mobility

    Deadlifts x 6
    95-135-155

    WOD
    25 Burpees
    3 rounds
    10 deadlifts @115#
    150 singles
    25 Burpees

    Time: 13:09

    Cashout: 1 min handstand hold

  22. Tania

    Deadlifts x6 130,140,150
    WOD:
    25 burpees
    3 rounds
    10 Deadlifts @ 115#
    150 singles (was not having good luck with my skips so didn’t even attemps doubles)
    25 burpees

    Time: 8:51
    I want to do this one again for change for change. Was not feeling 100% today.
    Great class Kevin! Everyone pushed themselves so hard today! Good work!

  24. Lora

    Mobility + WU
    Strict pull-ups 4-3-3-3

    Group mobility – hamstring smash and hamstring stretches

    Strength: Deadlfts 3×6
    95(5)-135(10) warm up sets then
    185-225-265# (crap these felt heavy)

    WOD @ Rx

    25 burpees then
    3 rounds of:
    10 dead lifts @ 185#
    50 double unders
    then 25 burpees

    Time: 7:53

    Cashout: 1 min handstand hold (unbroken)

    Really liked this WOD. Great job 5:45 crew.

    4. jeff

      Nice work on the wod.. you were so quick.. you started burpees and I think i was still on my second round! πŸ™‚

  25. Heidi

    WU x 2 + bar bell wu

    Deadlifts x 6
    125-150…then 175×1-160×1…then stopped, lower back as feeling wonky

    WOD with 110# deadlifts. Kept the light for today.
    Time = 10:45

  26. Gilles

    mob wux1
    group mob

    strength deadlift
    6-6-6
    225-245-275

    wod
    25 burpees
    3 round
    10 deadlift 225#
    50 DU ( 150 single)
    25 burpees

    time 10:33

  27. Frank

    WU x2
    Strength – DeadliftsΓ—6
    225-275-300

    25 Burpees

    3 rounds
    10 Deadlifts (205#)
    150 single unders

    25 Burpees

    10:52
    Cashout: 1 min handstand hold (unbroken)

  28. jeff

    mob..
    Wu
    group Wu and mobility

    deads 3 sets of 6
    225-285-305
    these felt really good tonight and light? must figure out what I ate today! :O)

    Wod

    25 burpees

    3 rounds of
    10 deads @ 275
    50 Du

    25 burpees

    14:14 RX… very happy to put that on the end.. wasn’t sure I was capable of finishing this one prescribed but DU are starting to click a little bit πŸ™‚

    Great class Amanda and great work 5:45

    2. Lora

      YAY for Doubles! You are finding your rhythm! πŸ˜€
      Nice DL’s too…..305# felt light? I don’t think its because of what you’re eating….more like what you’re smoking….LOL

  29. Mario

    Mob + WU x 2 + Ham Smash

    Deadlift 6-6-6
    225-285-345

    WOD @ 225# = 9:59

    GHD Hip Extension 4×10 reps

    Handstand Hold 45s + 15s

  30. Corinna

    WU x 1

    10 strict pull-ups

    Mobility

    Deadlifts: 3 x 6

    135-185-205

    WOD: [email protected] 185lbs

    Time: 7:33

    I really liked this WOD. I felt apprehensive about the DL ‘s, but they went better than expected.

    I minute HS Hold : lasted 30ish seconds..

    Thanks Amanada!

    2. jeff

      you literally took about 1/2 the time I did.. I feel badly for you guys that are good at DU cause you don’t get anywhere near the workout that I do! lol.. nice work! πŸ™‚

  31. Baukje

    Deadlifts: 3×6
    90-105-120

    WOD
    25 burpees
    3 rounds of:
    10 Deadlifts @90
    150 singles
    25 burpees

    Cashout: I needed help getting into the handstand and held it for about 20 seconds. I stayed after class to practice my January goal and get past my fear of being upside down: doing a handstand. With some awesome help from Jen and some of the coaches… I DID IT!!! πŸ˜€ Feels amazing!

    3. Amanda

      Very exciting!! I was so impressed with you for not giving up, you tried and tried until you got it!!

    5. Jen C

      Way to go Baukje πŸ™‚ Love that you are sticking to the goal, facing the fear, and kicking its ass! You have made great progress. Cheers πŸ™‚

  35. John Gunn

    Mob, WUx2 (35# OHS/GM, green+pink band pullups – first time back at pullups since the beginning of strict month)

    Group Mob

    Deadlifts 6RM
    155 – 185 – 210 (10# PR)

    WOD @ 165# + 150 SU – 15 minute cap
    DNF, had 21 burpees left to go. I really couldn’t get into a rhythm with my skipping, which absolutely killed my time. I was getting really frustrated. I think I need to keep working on my skipping.

    Cashout – 1 min hand stand from knees on box

  36. Melanie

    Mobility
    WU x2 (practiced ring dips with band)
    Group mobility

    Strength: Dealfit ( 3 x 6)
    95-115-135

    WOD: 15 min time cap

    25 Burpees

    3 Rounds:
    10 deadlifts @ 115#
    50 DU’s

    25 Burpees

    Time: 12:35

    Cashout: 1 min handstand (on box)

  37. Jen C

    Mob
    Wup x 1

    Strength: Deadlift
    6 @ 75lbs
    6 @ 90;bs
    6 @ 95lbs

    WOD: 15 min. time cap
    25 Burpees
    Plus 3 Rounds of
    10 deadlifts (85lbs)
    150 singles (should have been 50 doubles, but I really need to start seriously working on these)
    Finish with 25 Burpees

    Time = 8:50

    Cashout: 1 min handstand hold – almost made it to the 1 min mark.

    Great to be back after 2 weeks off

  38. Gabriel

    Deadlifts 6 rm
    225-275-325×4

    Wod @ 245# and 1st round DU other 150 singles

    Time–>12:11

    Hand stand hold
    30 sec

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