Squat Clean

1 – 1 – 1 – 1 – 1 – 1 – 1

AMRAP in 12 minutes

7 Ring Dips
5 Box Jumps (24)
7 CrossFit Push-ups
5 Front Squats (135)


Post results to comments.


Man-gym Rules for all the Mantastic Men in our "box":

If you compliment a guy on his six-pack, you'd better be talking about his choice of beer.

Phrases that may not be uttered "man-to-man" at the box:

  • Yeah, baby, push it!
  • Go deeper!
  • C'mon, one more time, harder!
  • Nice ass, are you a Sagitarius?
  • When you're done, wipe your balls.

43 Responses to ““Mantastic””

  1. Ramrod

    Ok but females can still talk about how they can clean and jerk nicely to eachother all they want

  2. dub

    I guess Silverback is no long allowed to speak at the box, was this a sneaky way of silencing him?!

  3. Flying Fred Curry

    Silverback is the only man to climb Mt. Everest twice in the same day……naked.

  4. Junior

    7 rds + Para dips and box jumps
    Para dips

  5. Teach

    6rds+ 5 reps (115#)
    Thanks Coach Jim for the help! It made total sense and when I corrected my grip, I PR’d…it’s amazing how that works ๐Ÿ™‚ I definitely felt the good vibes on that last lift!
    As for the AMRAP – well ring dips are my nemesis, so that’s that…BOOM!
    Bullhorn – thanks for the assist with putting my bar and box up for me! I was on time for work!

  6. Billdozer

    245 felt great, 255 was okay, and the 265 went to shit, I needed Sensei Taco there with me.
    7rds(RX) That was a tough little amrap, good job Kenny you were flying, and Ramrod threw on the vest today, good work.

  7. Billdozer

    Just checking, are we still allowed to say that we miss someone’s musk?

  8. Easy Rider (aka Robert Hammond)

    185-195-200*-200*-200*-200*-200* Technique issues
    7+12 rx

  9. Easy Rider (aka Robert Hammond)

    Teach, SpeedyJ, FPR, Ramrod, Billy, Cal, Juan and IT might be a pretty good affiliate team of 8. There’s a good argument for Silverback as well.
    I’m sure I’m leaving off some other good athletes.

  10. Keith Fogle

    The last rep was more like a power clean and front squat — have to work on form.
    Amrap 5 rds + 15 reps (115#)

  11. Billdozer

    Silverback is going after the Masters division title this year!

  12. Billdozer

    We need Juan on the team in case they make us build our own boxes for box jumps.

  13. ingrid

    95# squat cleans max rep.Rt. wrist still weak.
    amrap 12 min:
    6 rds + 5BJ
    60#,18″BJ,box assist ring dips
    3 days of rest takes a toll.Thanks G,I need to improve my form.

  14. G

    Ramrod & Whiskey,
    Just in case you haven’t checked you email.
    See ACO standard of movements on link below:

    or go to the CFDC website announcement board.

  15. G

    Man-code/bro-rules/manjokes….I just love them all….all for fun…you guys can utter any phrases and anyway you want at the box.

  16. MasterG

    7 rds – 105#,BARD,
    Tough WOD post 4 day 12 hr night shifts!!!
    Felt good in the end!!
    Looking forward to my 3 days off!!!
    Good job 0830 peeps!!!
    Have a great weekend!!!

  17. SpeedyJ

    Good job Jamie on those weights! Was going to be there at 5:30 but late night with junior high basketball…be there at 5..heavy squat clean is a first for me.

  18. Teach

    Speedy J – I’ve missed you this week ๐Ÿ™‚ Hope basketball is going okay – keep those squirrely middle school kids in check!

  19. Black'n'Blue/TripleB

    6 rounds (BARD, 95#)
    Great job 9:30! Good having Vanessa make an appearance!

  20. Junior

    Speedy J! I’ve missed you too! I’ve missed Bonnie too! Y’all come back. We need more girls! ๐Ÿ™‚

  21. Old Hickory (aka Andrew J)

    6 RDS + 4 (BARD, 95#)

  22. dianna

    8rounds+12 (para-box dip,18″box step, 75#)
    getting under the bar-its a mind thing.

  23. T.I. (Kenny)

    185-205-215-225(m x 4)
    9 RDS + 1(RX)
    An awesome class this morning. Billdozer, great job on the squat cleans. Thanks for pushing me Aida. Ramrod, awesome job on the cleans and with wearing a vest.

  24. Silverback

    Squat Cleans – Only got 205 once, wasn’t able to go higher. Completely in my head.
    AMRAP: 8Rds + 10 reps

  25. Barbella

    6rds + 14reps (65#,ParaBox assist)
    Good to see you Lauren!!
    Grace, totally agree with your “..any phrase goes” comment.

  26. FPR

    120-125-130-135-140(missed x3)…almost had it at 140….I will get it next time for sure!!
    8Rds + 3 (95#) Right back at you TI…just couldn’t move any faster on the ring dips.
    Great energy at 830!

  27. Bobo

    205 felt pretty good, not sure what happened with the rest? just never felt comfortable after that first 205 clean.
    amrap: 7 rds plus 17 reps. RX.
    couldn’t get into a rythm on this one either. body no worky today.
    Billy, I think one can comment on anothers musk. as long as you follow it up with a proper ‘good game’ butt slap.

  28. Bonnie B

    sorry to miss this one…
    i was a total slacker and hit the snooze button ๐Ÿ™
    5:30 comes sooo early sometimes ๐Ÿ™‚

  29. mario c

    mario c 45-55-65-75-80-90-95
    AMRAP 5 rds + 15 (box ring dips; 18″ step ups; FS #45)

  30. Dustin

    165-185-200-205-210-215. Anything past 190 was a PR for me. Somehow I only did 6 sets.
    6 rounds + 19 reps (RX)

  31. JohnnyB

    6 rounds; (115#)
    195????- no plates left Coach… LMBO
    Thanks Coach Jim! I detested ring dips…

  32. Tyler

    decided to do 1rm squat snatch and squat clean
    squat snatch – 185 (pr by 45#) sad i know!
    squat clean – 255 (had 275, but was too fatigued to push up from squat…lol)
    9 rounds + 7 ring dips
    everyone have fun tomorrow! wish i could be there ๐Ÿ™

  33. HeMan

    155-166-175-186*-186-186 (Love me some 5 1/2 lb plates)
    4 rds + 21 reps (band ring dips, C2G pu’s)

  34. Speedy J

    115-125-130-130-135*-135-135 felt good to get 135 with decent form, thanks for the coaching tips Jim, Billy and Ramrod.
    6 rds+20 (115#)..one dip at time..need to work on ROM.
    Anyone bringing kids tomorrow?…from the sounds of it, I don’t want to miss it.

  35. Lauren

    Great being back finally, didn’t perform as well as I would’ve liked and will probably try for a squat clean PR again when I’m back in the swing of things.
    AMRAP 5 rds (bard, 20″, 55#)
    Good coaching Ramrod, thank you for correcting my dips. I think the movement has clicked with me now.

  36. B Jules

    7rds+19 (Band assisted ring dips, 20″, 65#)
    Awesome workout tonight. Great coaching Jim. Thanks for the pointers. Thanks for putting me on the rings too! Felt good.
    Feel better Aimee! And sorry about the band snap!
    Awesome group at 6p.m.!

  37. G

    Got 140 at the Showdown in Beaumont. I’ll get it next time…grrrrr!
    MetCon: 7 rounds + 1 Ring Dip (Rx) – thanks for the push Jim!
    Good to see Ox at 530am, Maricel, Tony B, Lauren, Ben K “aka El Capitan” and Dustin back in action!
    Dustin, looks like your regular visits with the big guy is paying off =)
    Good luck to Seldge and Sheriff at the Fort Bend Football tomorrow.
    Looking forward to the Tacky Sweater Contest!
    See you guys at the box at 730 for some fun!

  38. Bryan G.

    135 – 155 – 165 – 175 – 180 – 185 – 190*
    5 + 19 rx

  39. Steve

    95, 115, 135, 145 (miss), 145 145 145
    AMRAT 8 rounds
    95 on squat
    box rings, box steps
    Good workout for me; need more practice on squat clean form