A) Power Clean (20 minutes work up to a heavy single)

B) AMRAP 8

3 Power Cleans @85% of best power clean.

6 Front Squats with same weight

9 Bar Facing Burpees

Post load and total number of rounds completed to comments

A) Power Clean (20 minutes work up to a heavy single)

B) AMRAP 8

3 Power Cleans @85% of best power clean.

6 Front Squats with same weight

9 Bar Facing Burpees

Post load and total number of rounds completed to comments

Comments

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7:30 Open – switching to 10:30AM class

Switching 6am for 6:30pm..

2 6am open

A: 220. PR for any kind of clean

B: 2+6 @187.2. Rx weight was 187, so that extra .2 explains my poor showing. Well that and my odd desire to continue trying to muscle clean. (I don’t recommend you guys try that!)

Just checked, and my best power clean was 205, so this morning’s was a 15# PR, and 5# over my best squat clean.

a) 190 (5# PR)

b) 3 rounds @ 165 Rx+

Note: 190 is a PR for any kind of clean. 85% of 190 is 161.5, but I thought I would be a bad a$$ and do 165.

MISTAKE!!!!Boy, cleaning 165 from the floor for 3 reps and 6 front squats during a WOD got heavy quick. I actually fell over trying to clean it in the 2nd round. I need to lift lighter when we do these percentage WODs.A) 171

B) 3 rounds + 3 PC @ 135/115

Did the 1st round at 135 then moved to 115

nice 171# PR ?

A. 103#

B. 3 rds + 2pc @ 88#

A) 175

B) 3 rds + PC + FS + 5 burpees

A) 200

B) 2 + 3PC + 3FS @165

165 was fine for clean…prob too heavy for my weak legs. I did 5 xtra cleans cause I dropped the FS so much!

A) 185 but then backed it down to work on form. Still pulling way too early.

B) 4 rounds + 1 PC @ 135.

A) 230 (5# PR). Fail at 235, jumped early…no clue how I got that piece messed up.

B) 4 rds + 2 PC @ 195 (RX)

Great job today. Nice PR!

A) 145

B) 4 rds + 3 PC @ 115#

A) worked up to 115 – almost got 120 (current pr) but not in the cards this morning.

B) 96.2 (rx would hav been 97.75) 3 rds + pc + 2fs

A) 195 (PR by 10#)

B) 3 rds + 3 PC @ 165 Rx

Good lifting with Ian and Tony today. That 8 minutes was brutal…

A) 165

B) 3rd + 3 PC + 1 FS @ 115

A) 151 PR (5# PR)

B) 3 rds + 3 PC + 6 FS + 8 burpees (so one rep short of 4 rds)

126# for the 1st round, 115# for the rest

A) 50

B) 4 rds @ 35

Cleans are so frustrating for me. I’ve got to stop thinking so much.

A) 115

B) 4 + 2 PC

A) 195# (PR, 10#), 205 (f); Need to keep working on elbows.

B) 2 rds + 3 PC + 4 FS @ 165# (Rx = 165.75#)

Today was ugly….

A) 108 I think, maybe… no PR’s today

B) 4 rounds + 3 PC + 6 FS @ 63; tried 83, but couldn’t get out of the FS – yuck

Thanks for trying to help me today, Katie, you made it look easy!

A) 109# (14# PR)

B) 3 rds + 3pc @ 88#

love it!!!

great job!

A) 145#

B) 3 + 3 PC + 4 FS @ 115#

A) 176#

B) 3 rds + 3 pc + 2 fs @ 150#

A) 185#

B) 3 Rounds + 3 pc and 2 fs @ 155

A) 111# – sorry Cheryl for my bad math today! I almost killed us both!!

B) 90# – 4 rds+3 PC

A) 215

B) 3 rds + 1pc at 185

A) 92

B) 3rds + 3pc+ 3fs at 77lbs

A) 97

B) 4 rds + 3PC + 6FS @ 63#

I had to promise Sarah to do squat therapy, because I lean forward too far, and dont go down far enough without a butt ball. Crossfit basics require lots of work.

WOD: 265 PR / 3 Rounds Rx at 225#

Damn boy! what’s in the water @ Starbucks?

A) 86?

B) 55 4 rounds

A. 118..need 3 more pounds for a PR

B. 4 rounds plus 3PC, 6 FS and 1burpee

A. 167# (pr). Felt like 175 was doable if I got lower.

B. 3 rds + 3 PC + 4 FS. 125#. Squats were big limiter.

A) 175#

B) 3 rds +3PC + 5FS 155# (FS were an extra bitch due to right quad injury)

A) 120# (pr, but hideous) B) 4 rd +2pc @96.2#

A) 70

B) 65 2rds

A 106

B 3 rds + 2 PC 90#

Haley loaded the bar with 120 and thought it was 110!!!!

My first day! Thanks Leigh for taking it easy on me, your instruction was awesome!

A) 37#

B) 37#, 5rds

Welcome Kelly! Come check out the Jump Start foundations program!

https://hammerdowncrossfit.com/foundations-program/

Hope to meet you soon! Coach Sarah

Great job today Kelly.. 5 rounds !! way to go

You did awesome Kelly and welcome to Hammer Down!

A) 165 #

B) 3 RDS, 1st at 115#, 2nd & 3rd at 95 #.

Just need to get the technique down!!!

A) 160, 167 (f)

B) 3 Rnds + 3 PC’s + 4 FS @ 125# (78% of 160 as 136# [85%] was too heavy for AMRAP FS’s)

A) Hang Power Clean – hung out (haha) at 110

B) Mod for WOD of:

3 HPC

6 Push Jerks

9 pushups

@75#

6 Rounds even

A) 150

B) 3 rounds + 3PC @115

a) 140#

b) 3 rounds + power cleans + squats. first 2 rounds at 120#, dropped down to 115#

that.was.heavy.

A) 88#, tried 93 a bunch of times but failed

B) 3 rounds + 3 PC, 73#

A) 70#

B) 3 rounds (3 burpees shy of 4 rds) @ 50#

6:30 pm open

A) 65 pounds, not my best form today.

B) 3 rounds + power cleans+ front squats didn’t get to the burpees

A) 200 (5# PR). Finally hit 200#. Sweet.

B) 2 rounds + 3 + 6 + 3 Rx @ 170#

Day 1 of Recovery WOD and HDCF couldn’t have made it easier for me to come back. Thanks for all the support, motivation, and encouragement to get through the WOD… even if PC’ing at 25% of 1RM.

Great to be back and I look forward to getting stronger 1 day at a time. I’ll be DFL EVERYDAY if it means I can keep working out.

A) 65

B) Mod: 3 PC, 6 AS, 9 PU (5 rds + PC @ 65)

Welcome back man !!

A) 245 (265f, I will catch you Monroe)

B) 3 rounds +1 @210#

MOD:

A) FS: 112

B) 3 FS @ 72, 6 box jumps, 9 weighted sit-ups : 6 rds + fs + box jumps

A) 113#. Wrist still hurting from last week’s clean

B) 3rds + pc @ 93#

128#

4rds @93#

A) 135x5x3 bench ..wrist good

B) 4 rds plus pullups plus 1 bs

3 strict pullups

6 back squats @155# off rack

9 pushups

9 air squats

A) 88#

B) 4 rds + 3PC+6FS+5burps @74#

A) 196 I had 206 above my eyes and elbows underneath..just couldn’t get it

B) 3 Rd’s and Pc’s @ 165

A) 206#

B) 3 rds + 3PC+6FS+7burps @165#

Did FS instead of PC 110#

3 PC 53#

6 FS

9 Burpees

5 rounds

A) 245, 265 (f x 5)

B) 4rds + 2 PC at 210#

A) 138lbs (not hit my PR of 143 in a while)

B) 4 rounds + cleans + squats + 3 burpees Rx (118lbs)

A) 235 (PR)

B) 3 rds + 2PC (175#)

A) 185 (PR)

B) 2 rds + 3 cleans & 7 front squats (155#)

A) 175 (PR)

B) 2 rds 3 cleans 3 squats (145#)