Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Tuesday, February 28, 2017

Clean and Jerk – 15, 9, 3

Compare to July 02, 2015

Coach’s notes:

Post loads for each set to comments.

WOD Leaderboard

Comments: 13

15 @ 85#
9 @ 105#
3 @ 125#
This was challenging after yesterday’s and 17.1 but a gooder! Sadly, today was my last day at CFC I definitely will miss the people that make is so awesome! Thanks, Laura and great work 6am!


Whitney, I had no idea you were leaving too. I know we don’t workout together much but I will miss your infectious fierceness and enthusiasm.

Good luck in the future!


15 @ 75#
9 @ 95#
3 @ 115#
Did all squat cleans – hooray for extra challenges! Great work 7AM, thanks Laura!
Whitney, you will definitely leave a void in the CFC community. Thank you for bringing a spirit of friendly competition, your edgy-ness, and your vibrant personality to the morning crew. Love you, long live Team Tyrannosaurus RX!


15 @ 85# UB
9 @ 90# UB
3 @ 107.5 UB

The weight was not tough, holding on to the bar was the kicker for me.

Go heavier on that last set of 3 then you think….great nugget of info from Michelle this morning. Was spot on!

Thank you Vanessa for being my partner in crime today!

Awesome class Michy!!


95lbs – 10/3/2
115lbs – 5/2/2
135lbs – 1/1/1

Apparently I have a long way to go toward cycling properly.

Thanks for everything Jay!


15@80# so not unbroken
4@90#. Bailed the 5th jerk and called it a night.
Fighting a cold and to be honest I only came tonight for Jay.

Thanks Jay and Audra

Jay, thank you for everything.
I’m going to miss you, you “scruffy-looking nerf herder.”


155 x 11… was going for 15 but decided to call it my 9
135 x 15
185 x 3
No 10’s left so jumped to 215
215 x 3

Thanks Jason your excellent coaching made my deadlift everything it is today (better than Cory’s). Best of luck in the future, I hear the reverse bear crawl grows on you.


So… Last time I did this one, I didn’t listen to Jay and I injured myself, pretty sure it was that workout that I decided I better start listening to him….
95- unbroken
115- two sets
135- dropped each one
140- dropped each one
Haven’t had more than 130 overhead since doing this WOD the last time! Big win for me tonight!
Thanks Jason and Audra!


135×15 Unbroken
155×9 Unbroken
205×3
225×3

Thanks Jason. I’ll miss you 😭


85 – 15 ub
95- 9 ub
105-3 ub
Called it a night ! Too tired to clean :)
Thanks Audra :)
Thanks jay :) gonna miss ya


85# for 15 touch and go unbroken
95# for 9 ub
105,115 for 3 unbroken then 125 for 2 unbroken a failed jerk on the 3rd and a single to finish the 3

Thanks Jay (can’t believe this is the last time I’ll write that 😭😭) and Audra


65# for 15
80# for 9
3 at 85, 3 at 95 then
#100 for 2 with attempt for 3….twice
Thanks Jay!!


Open Gym – Limited time

4 pushups with back row in plank (40# DMBLS)
6 front squats (80#)
8 box jumps (24″)
AMRAP – 5 minutes
Got 4 rounds done + 2 P/U

5 minute rest then

4 burpees
6 kettle bell swings (1.5 P KB)
8 thrusters (95#)
AMRAP – 10 minutes
Got 6 rounds done + 4 BP + 6 KBS

A little nastier than expected

Then worked on CJ – up to 185#


Log in to comment