• 30APR 2014
    132 Comments
    Death by Power Cleans

    Death by Power Cleans

    Strength:

    Front Squats

    4 Sets of 15 unbroken reps (from the floor / no racks)

     

    WOD:

    Death by Power Cleans (135/95)

    1 Power Clean the 1st minute

    2 Power Cleans the 2nd minute

    3 Power Cleans the 3rd minute…

    Continue adding 1 rep each minute for as long as possible.

    Score = Total Rounds + Partial Reps

     

132Comments
  • Posted by cody on April 30, 2014 at 7:11 am

    Warm up:
    2rds: 200m row, 15 back ext, 15 ghd sit ups, 10 strict pull ups, 10 push ups, 10 dowel ohs, 10 pass thru’s.

    Strength: 4 rds of 15 front squats @ 135lbs.

    Wod: 12 rds completed + 9 reps

    Tough fun wod..

    Great race with Girvy, I hate losing by 1 rep :)

    Reply
  • Posted by Matt G on April 30, 2014 at 7:34 am

    Strength: Front Squats – 15×165, 15×145, 15×145, 15×135

    WOD: 12+10 Rx’d

    I did some pass throughs also – didn’t realize we were posting those. Crushed some toe touches as well.

    Reply
  • Posted by Hélène T. on April 30, 2014 at 7:57 am

    Warm up
    Strength – Front Squat -105lbs
    4 sets of 15 reps unbroken

    WOD: 9 rds + 7 Rx’d
    or Shannon minus 1
    Fun wod but tough!!! Good job 6 am.

    Reply
  • Posted by Laura K on April 30, 2014 at 9:32 am

    Nice group pic. A fun bunch of people.

    Reply
  • Posted by Myles on April 30, 2014 at 10:19 am

    Strength: Front Squats
    4 Sets of 15 unbroken reps (from the floor / no racks)

    WOD: Death by Power Cleans @ (135/95)
    1 Power Clean the 1st minute
    2 Power Cleans the 2nd minute
    3 Power Cleans the 3rd minute…
    Continue adding 1 rep each minute for as long as possible.
    Score = Total Rounds + Partial Reps

    13 Rounds + 9 Reps

    Reply
  • Posted by Sean on April 30, 2014 at 11:52 am

    Front squats – 4 sets of 15 at 65# – major mobility problems with these.

    Death by Power Cleans
    12 rounds + 11 reps at 95#

    Reply
  • Posted by Tom on April 30, 2014 at 12:54 pm

    front squats, 3 sets of 15 at 95, final set of 15 at 115.
    death by PC’s
    9 rounds plus 9 at 115.
    lost focus in that round and the clock caught me.

    Super Wow to Chantal and Myles this morning, you two killed this WOD

    Reply
    • Posted by Myles on April 30, 2014 at 1:16 pm
      in reply to Tom

      Nice work Tommy, thanks for keeping us on the bar…Needed that!

      Reply
  • Posted by Brock on April 30, 2014 at 1:12 pm

    Strength: Shared the bar with my buddy Tom @ 95# for 4 sets of 15 reps, that whas heavy enough as I wanted to have something left for the WOD.

    WOD: @ 115#, 11 rds + 6 reps + energetically cheered Myles and Chantal

    Awesome WOD and a great morning at MCF

    Reply
    • Posted by Myles on April 30, 2014 at 1:14 pm
      in reply to Brock

      Thanks for the push Brock…the cheering certainly helped in round 13!

      Reply
  • Posted by Best on April 30, 2014 at 1:18 pm

    wod RX 13 + 12

    Reply
    • Posted by Matt G on April 30, 2014 at 1:36 pm
      in reply to Best

      Nice score!! How were the squats?

      Reply
      • Posted by Best on April 30, 2014 at 1:41 pm
        in reply to Matt G

        Not doing strength this week Matt.. Still recovering from the weekend and 60 front squats would have set me back for next week. Fun wod got what I needed.

        Reply
    • Posted by cody on April 30, 2014 at 2:58 pm
      in reply to Best

      I guess we have to go back now Girvy and redo, see you at 16:00

      Reply
  • Posted by Jane on April 30, 2014 at 6:14 pm

    WOD @ 55# – 12 + 8

    Reply
  • Posted by Tracy Sears on April 30, 2014 at 6:33 pm

    4:00 Class

    Front Squats: 4 sets of 15 @ 55 – 60 – 65 – 65

    WOD: @ 70#
    Score: 11 Rounds + 8 reps

    Reply
  • Posted by Marc C on April 30, 2014 at 6:55 pm

    Front squats: 4 set of 15 @ 95#

    WOD: Death by Power Cleans
    Score: 10 Rounds + 6 rep @ 105 #

    Reply
  • Posted by Marc C on April 30, 2014 at 6:55 pm

    Front squats: 4 set of 15 @ 95#

    WOD: Death by Power Cleans
    Score: 10 Rounds + 6 rep @ 105 #

    Reply
  • Posted by JennyDew on April 30, 2014 at 6:58 pm

    Front Squats @ 95
    15 reps are A LOT.

    WOD
    12+9 Rx

    Great job as always nooners! And HAPPY BIRTHDAY SYLVIE!!

    Reply
    • Posted by Lora on April 30, 2014 at 9:14 pm
      in reply to JennyDew

      Nice work on the WOD and the front squats Jenny! And YES, 15 reps IS A LOT! My legs are cooked.

      Reply
  • Posted by Sarah H on April 30, 2014 at 7:27 pm

    Strength – Front Squat
    35(warm up)55-65-75

    Death by Power Cleans @ 75#
    15 Rounds even

    Thanks Terry great class!

    Reply
    • Posted by Lora on April 30, 2014 at 9:12 pm
      in reply to Sarah H

      Nicely done Sarah. You are giving the guys a run for their money with your "battle cries". LOL!

      Reply
    • Posted by Laura K on April 30, 2014 at 9:43 pm
      in reply to Sarah H

      The beast has been unleashed. You are in the zone these days. Great work.

      Reply
  • Posted by Jackie H on April 30, 2014 at 7:43 pm

    Wu + 500m row for time 2:40
    + 15 TB

    Strength- Front squat
    55×15, 60×15, 65×10

    WOD
    Death by power cleans
    @ 60lbs
    12+10

    Beep test, 5.2 I quit, oly shoes and running are not recommend.

    Great class Johnny! Good job 4:30!

    Reply
  • Posted by jeff s on April 30, 2014 at 8:17 pm

    mobility and WU

    strength front squats 4 sets of 15 @ 135 (legs felt really fatigued today not sure still remnants from the weekend)

    wod Rx
    14 + 11

    little pissed off at myself for not pushing a little harder on last round to finish it.. :(

    Reply
    • Posted by Lora on April 30, 2014 at 9:09 pm
      in reply to jeff s

      Great job babe! You could have finished that easy if you were paying attention! LOL

      Reply
    • Posted by Laura K on April 30, 2014 at 9:41 pm
      in reply to jeff s

      You still did pretty darn good!

      Reply
  • Posted by jeff s on April 30, 2014 at 8:17 pm

    mobility and WU

    strength front squats 4 sets of 15 @ 135 (legs felt really fatigued today not sure still remnants from the weekend)

    wod Rx
    14 + 11

    little pissed off at myself for not pushing a little harder on last round to finish it.. :(

    Reply
    • Posted by Jack on April 30, 2014 at 8:28 pm
      in reply to jeff s

      You did great anyway. I can relate as to why you stopped. If you weren’t yelling at me I would have as well. :)

      Reply
  • Posted by Jack on April 30, 2014 at 8:30 pm

    Front squat x 15
    95,135,165,165,165

    Wod: death by cleans

    15 rounds RX’d with 4 seconds to spare.

    Great wod. Love cleans.

    Reply
  • Posted by Jeff on April 30, 2014 at 8:41 pm

    7:00pm

    9.12km run.
    Unbroken.
    52:36
    5:46 pace
    Felt great!

    Reply
  • Posted by Lora on April 30, 2014 at 9:06 pm

    Mobility
    Strength: Front squats
    45# x 15
    65# x 10
    95# x 5
    115# x 15 (unbroken) x 4 sets (these got SPICY around rep 10 or 12 each set)

    WOD "Death by Power Clean" @ 95#

    15 rounds Rx (with 21 sec left on the clock)

    Would like to try this again without a 15 round cap.

    Great class Coach Denis!

    Reply
  • Posted by Laura K on April 30, 2014 at 9:09 pm

    Front squats 4 sets of 15 reps
    25 30 35 40
    Death by cleans @45lbs
    15 rounds with 14 secs to spare.
    When I finish something that 90% of the people didn’t, I know something is wrong!
    Next time I will go heavier. I still was panting like I was in labor so all was not lost.
    Thanks Denis and Terry V. for the fun night.

    Reply
    • Posted by Jack on April 30, 2014 at 9:16 pm
      in reply to Laura K

      You crack me up. Panting like you’re in labour. Lol

      Reply
    • Posted by Lora on April 30, 2014 at 9:21 pm
      in reply to Laura K

      Hahaha! Nice work Laura! Sorry I had to rush out. Wanted to stick around to cheer you on. And YES more weight for you next time. You are stronger than you think!

      Reply
  • Posted by Jeff on April 30, 2014 at 9:17 pm

    Hey gang! The 15 round cap is equal to 120 reps. The majority of those reps were completed late in the WOD and at high intensity. As today was a training day and not a competition, we wanted to ensure you were still functional to continue WODing this week. Bring on tomorrow’s WOD! Cheers!

    Reply
  • Posted by Mark R on April 30, 2014 at 9:52 pm

    Strength – some light front squats. 2 x 5 @ 125 and 2×10 @ 125#

    WOD – Death by power cleans @ 135
    11 + 9 Rx

    Great work Jack! You killed this one.

    Reply
  • Posted by Scotty on April 30, 2014 at 10:06 pm

    WOD 10+6 with 75lbs

    Reply
  • Posted by nicole leblanc on May 1, 2014 at 5:01 am

    Front Squats 4sets x 15reps
    55- 65 – 75 – 85

    WOD: Death by Power Cleans

    11R + 8 @ 85#

    Did the beep test upto level 7.3

    Reply
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