“Freaky Green Beans”

Warm-Up

Suicide sprints


Strength

Power Clean 3 – 3 – 3 – 3 – 3

Done as a group.  You have 20 seconds to perform 3 Power Cleans.  5 minutes between sets.


Conditioning

AMRAP in 7 Minutes

  • 7 Pull-Ups
  • 5 Burpees
  • 3 HSPU


Post results to comments.


Girls summer challenge group photo
A big congrats to all our female competitors for participating in the Girl's Summer Challenge this past Saturday.  We are proud of you!  Aida, Famelicious, G, Andrea, Mimi, Teresa and Katalin did the first two WODs.  Sharon and HeatherD made it to the third WOD.  Katie wasn't able to proceed to the third WOD.  Stephanie (Arnold) made it to all four WODs. (photo courtesy of CF Houston).

We would like to extend our big THANK YOU to those who came by to cheer us on.  CF Houston will be posting on their website more photos from the event soon.  In the meantime we have a few photos uploaded by some or our own spectators – Sarah N, "Admiral Nate", Gracie..just to mention a few so far (view album).


60 Responses to ““Freaky Green Beans””

  1. Josh P.

    155-165-170-190-205(2)
    6 rounds +12 (pike) AMRAP.
    As per usual, great pacemaker group this morning. Here’s hoping that Jared’s hammy makes a full recovery after going down so hard on the sprints.

  2. Rosie

    65-70(m)-70-70-75
    6 rds(RR,20#DB Press)
    Jared,hope u get better soon! 🙁
    Thx Jim for letting “test the water” w/the HSPU.. I’ll b there soon 😉

  3. Callum

    ended the cleans at 225 and 6 RDs 12 reps (2 mats for HSPU)

  4. Matt

    155-175-195-205-185
    6rds + 12reps (45# plate HSPUs)

  5. Gatekeeper < -III-------III-

    135-145-155-165×0-160×1(pr)
    6+4rx
    Feel better Jared.
    Great work Pacemakers!
    Thanks G and Macho!

  6. Gatekeeper < -III-------III-

    135-145-155-165×0-160×1(pr)
    6+4rx
    Feel better Jared.
    Great work Pacemakers!
    Thanks G and Macho!

  7. Beast (aka JA)

    Toe, did you leave my tank there? I want to wear mine!

  8. Silverback

    175-185(1)-175-175(2)-175(2)
    Very ugly day for me on the cleans.
    Metcon: 7 Rds (Rx)
    Way to blow through the metcon TI and Ramrod!

  9. Josh P.

    Wingman –
    Shoot me an e-mail, jlpipes (AT) gmail.com, re: Tough Mudder…
    Josh

  10. Barbella

    85-90-95-95-100(1)
    the chest pounding was attractive LOL
    6 rds (RR,pike)
    OMG, 2-4 WOD’s in one day..Congrats to the girls on Sat.-loads of admiration here.

  11. mario c

    85-90-100-105-115
    4 rds + 7 reps. (#45 plate + 1 abmat on HSPU)

  12. Bobo

    185-195-205-205-205
    6 rounds +13 RX.
    Felt like i was running in sand on the shuttles and sprints. been avoiding those for too long.
    Sorry for distracting you T.I. with my Silverback mating call. Think i might have stolen some mojo from him today. hehe.
    way to crank out that metcon T.I. and Ramrod. Lets see what Wolverine does with that?

  13. Freakin' PR

    105-110-115(1)-115-120(2) (PR)
    7 rounds (Rx)
    It was great to be a part of the competition on Saturday! We have the best fans and best coaches!!! Ready for the next one…

  14. Nicole Disco D

    55,65,70,75,85 5rds 9reps, pike 1abm, 2″

  15. Gatekeeper < -III-------III-

    135-145-155-165×0-160×1(pr)
    6+4rx
    Feel better Jared.
    Great work Pacemakers!
    Thanks G and Macho!

  16. Beast (aka JA) <

    No worries Toe…I’ll be there tomorrow at 7 anyway. Thanks!

  17. Beast (aka JA) <

    No worries Toe…I’ll be there tomorrow at 7 anyway. Thanks!

  18. David "Chalkman" Henley

    155-165-175-180-185(pr)
    5rds+7 Rx

  19. dianna

    65-75-85-0-95(1)
    I got so surprised I couldn’t repeat it!
    4 Rds. (BB, pike)

  20. Easy Rider aka Robert Hammond

    165-175-185-195(2)-195(1)
    I see I’m not the only one with ugly cleans.. when they got heavy.
    Metcon: 6 Rds + 10reps(2 Abmt) Inspiring to be keeping up and pushing slightly ahead of G…. big asterisk however, (she did RX all the way)
    & Death by Pushpress (95lb) 11 rounds

  21. ZEN Jen (Jen M.)

    65-75-80-85-90(1)PR
    6R+12 reps
    Good job 4pm peeps!

  22. Wolverine

    135-155-175-185-205(2) 8+2 I don’t know what motivated me to get those last two reps.

  23. Julia

    65-70-75-85(2)-85
    6+3 reps (green/pike)
    Moved up from Beige to Green band! After the WOD did HSPU with Nisha and Abbye with 2 ab mats!
    As always, great 6p.m. crew!!

  24. April

    70-75-85(1)-80-80 4Rounds/7 pullups (1.5 ab mat)

  25. Nisha

    75-95-105-115(1)-110(2)
    4R+2 reps (green band, 2 abmats)
    Previous PR on power cleans was 95 so am happy with the progress..wish I couldv’e got the 3rd rep on the 110 but lost focus on the beginning of the pull and couldn’t get it up after that…next time 🙂

  26. H the B

    135-145-150(PR)-155(PR)-145
    6rds+12 (1 abmat)
    Sorry about the 2 post

  27. Green Lantern aka Playboy (fka bryan g.)

    145/165/175/175/180
    7 rds (2 abs)

  28. Taz

    65-75-85-95(*)-90(2)
    6+12 (pike;1/2band)
    ‘keep keepin up with you Zen on the AMRAP. That was fun.
    Great job Miles on your cleans.

  29. Chad Blaylock

    115-135-155(2)-145-145
    AMRAP – 5 + 2

  30. Ruel

    75-85-95-115-125(PR)
    AMRAP 7(1 abmat)
    Congrats to all that participated in last Saturdays’s competition…. You were all awesome!!!!

  31. Andrea aka Genie

    85-95-115(2)-115-125(missed)
    5 Rounds (1 Abmat)
    That 5th round, I swear I did 6 HSPU, and kept falling! but it took that many times to get it! Way to go Vamps and way to go all ACF that participated and to all that cheered us on. We truly have the most supportive people in our Box and and I am proud to have all of you (even the ones I haven’t met yet) as my extended family! Love you all!

  32. Andrea aka Genie

    85-95-115(2)-115-125(missed)
    5 Rounds (1 Abmat)
    That 5th round, I swear I did 6 HSPU, and kept falling! but it took that many times to get it! Way to go Vamps and way to go all ACF that participated and to all that cheered us on. We truly have the most supportive people in our Box and and I am proud to have all of you (even the ones I haven’t met yet) as my extended family! Love you all!

  33. Billdozer

    185-215-225(1)-225(1)-225(1)
    5 rds + 7 reps(2 abmats)
    Not my best day

  34. Abbye Mac

    75-85-95-100-110(0)…BUT was able to do 110 after the workout, I know it doesn’t count for the work out but its a PR for me!! So excited!
    7 rounds + 2 (RR and PPU)
    HSPU and Green Band Pull-ups after the work-out with Julia! Thanks Nisha and Coach G for the help!

  35. Babs

    55-60-65-70-75
    6+8 reps (2″ band, 15#DB sit-press)

  36. Christine

    65-75-95(1)-85-90
    7 rounds (1/2″ band, 2Rounds push ups & 5Rounds 15# Dumbell Dips

  37. Pepper

    65-70-75-80-90 (1) but it wasn’t pretty so maybe I shouldn’t count it.
    6+5 reps (RR, 20# seated PP)
    Good job vamps…

  38. Noel (SKIP)

    Ah poop! I surpassed my PR but I couldn’t finish the last rep.
    115-135-145(PR)-155(PR again)-XX(poop’d)
    AMRAP: 5+7 (2″ band/pike PU)

  39. chrissy c

    75-85-90-95 (1)-85
    85 was a PR 🙂
    6 rounds even (thin white band on pull ups)
    Good to see you back Mogi!

  40. TC

    185-205-225-245(2)-245(2)
    5+12 (2 abmats)
    When I got home I ran 1.5 miles in 12 and change!!!! Trying to build my tank!!!
    G, I would like to do the Katy WOD in August but its full. Please let me know what if anything I can do.

  41. Sledge

    135-185-185-195-205
    6 rds+11 reps (Rx)
    My Biceps,elbows,forearms and lats are still killing me from Friday’s Tabatas. I still can’t straighten my arms out all the way. Try going through the Taser course when you can’t use your arms properly. Sometimes I can’t believe I volunteer this torture.

  42. Mogi

    135-145-165-175-175
    AMRAP Rx – 4 rounds
    Ouch.

  43. Dub

    155-165-175-185-195(1)
    5rds + 12 reps(1 abmat towards the end)

  44. Beast (aka JA) <

    No worries Toe…I’ll be there tomorrow at 7 anyway. Thanks!

  45. Dar

    Great workout today – speed, strength and metcon. Awesome job coaches for fitting that all in.
    75-80-85-95(1)-95(PR)
    5rnds+7 = 3 rounds with 2 abmats. Last two rnds pike.

  46. Keith Fogle

    Awesome workout, my 3rd WOD
    95-115-115-125-135
    5 rounds (pike)

  47. Beast (aka JA) <

    85-100-110-115-125(m) Power cleans
    5+4 reps (kipping pull-ups, 2 Abmats)
    Thanks for joining the Vamps Gatekeeper! You need to go on another pull-up bar next time. Your butterfly kips were so impresssive they were distracting me. Great job!
    Thanks Vamps for pushing me to go heavy.

  48. Beast (aka JA) <

    85-100-110-115-125(m) Power cleans
    5+4 reps (kipping pull-ups, 2 Abmats)
    Thanks for joining the Vamps Gatekeeper! You need to go on another pull-up bar next time. Your butterfly kips were so impresssive they were distracting me. Great job!
    Thanks Vamps for pushing me to go heavy.

  49. G

    Welcome on your first WOD last Friday Justin and Adelina!
    Welcome on your first WOD last Saturday Vilvesh!
    Welcome on your first WOD today, Lisa H and Marisol!
    Good to see Mogi, Maricel, Stephen D back in action.

  50. G

    95-105-115-120(1)-120(2)
    5 rounds + 12 Reps
    (4 Rounds of RX, last round 1 Abmat HSPU)
    Easy Rider, I succumbed to the abmat on the 5th round. It was fun pacing with you.

  51. Andrea aka Genie

    85-95-115(2)-115-125(missed)
    5 Rounds (1 Abmat)
    That 5th round, I swear I did 6 HSPU, and kept falling! but it took that many times to get it! Way to go Vamps and way to go all ACF that participated and to all that cheered us on. We truly have the most supportive people in our Box and and I am proud to have all of you (even the ones I haven’t met yet) as my extended family! Love you all!

  52. Beast (aka JA) <

    85-100-110-115-125(m) Power cleans
    5+4 reps (kipping pull-ups, 2 Abmats)
    Thanks for joining the Vamps Gatekeeper! You need to go on another pull-up bar next time. Your butterfly kips were so impresssive they were distracting me. Great job!
    Thanks Vamps for pushing me to go heavy.