Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m
Wishing Pierre a speedy recovery!
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Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m
Wishing Pierre a speedy recovery!
Categories: WOD's
Subscribe to our RSS feed and social profiles to receive updates.
“Wishing Pierre a speedy recovery”? What happened to Pierre?
Pierre had surgery on his back yesterday, herniated disc I think.
Crub! Well hopefully by the time your back is recovered Pierre, your wrist will be good to go too. Hope you’re not in too much pain buddy and get better soon!
Actually, it was a Pilonidal SInus!
Nothing related with my disc or spine!
Wow Pierre! I have no idea what a Pilonidal Sinus is but it sounds like it wouldn’t be fun – I wish you a speedy recovery too
Dude! Hope you’re ok. Let me know if you need help with anything while you’re out of commission. You know, moving furniture, yard work, ‘husband duties’
Get well soon buddy!
Oh, Pierre, I had know idea. Speedy recovery mon ami
****no idea****Gawd I know a Crossfit teacher will catch that one!
WU
Strength Front squat 5-5-5 No rack so I had to clean it
155-185-210 <- PR on clean haha
Mini Murph with 20lb weighted vest
19:05
Crazy fast on that WOD and you were carrying a weighted vest!! Good on you Ed
Thanks
WU x 2 yellow band kipping pullups, green band dips for 10
Strength push jerks 1s
45×5, 65×5, 75×2, 90-95-100-105-110(f)
That last one would have been a PR, but I just wasn’t feeling it today – tired!
WOD Murphy Junior
800m run
50 pullups yellow kipping
100 pushups on my knees
150 squats
800m run
Time 20:20
Corinna, I really pushed hard to keep up with on that first run, if I had done my pushups on my toes, you would have completely kicked my butt on this one
YOU ROCK GIRL! thank you for the push!
Cheyenne, your push jerks are really coming along
the more the weight went up, the better your technique was – so cool to watch 
Great job morning crew!
Great job on the Pullups!
Gab…..Thank YOU! You my friend AMAZE ME!
Thank you amigos
Hey Kevin, I’m going to have to cancel my 530. I’ve been hit hard with the “back to school teacher cold”
See you next week.
WU x2
Strength – Back Squat x5
95 105 115 125(PR Reps) 130..2 reps before it rolled over my head on the 3rd..still a PR for reps though!
Murph Jr
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run
Time – 23:29
Great job this morning Gabrielle you flew through that! And way to go with the weight vest Ed!
xo to your head Joanna
I am not in pain yet, because I have pain killers!
Deadlifts
45×10
135×5
225×5
275×3
295×3
310×7
Mini Murph with 20# vest
20:52
Cashout – Vacuum gym
Hi Kevin, if a spot in the 6 am class opens up tomorrow morning, please let me know.
CFWU x 2
Push press 5′s
45×10
135-145-155-165
Mini Murph with 20# vest
22:07
Now my back is officially dead. Thanks to Advanced Health & Physiotherapy Clinic for the 12:15 appointment, it might be alive fairly quick.
A big thanks to Active Therapy Clinic.
Strength 5×3
Shoulder press 70-75-80-85-90(f)
Murph Jr with 12lb vest
20:59
This was a good one, I liked it even though I usually don’t like long wods
Hope you have a speedy recovery Pierre
Best of luck Pierre, Hope you feel better soon. I am sure MC will take good care of you.
Get well soon Pierre! With your health & fitness – I have no doubt you’ll make a speedy recovery.
Take care!!
Kevin, I will take a 6:00 a.m. tomorrow as well if one opens up.
Hi Kevin…I just booked a 4:15, so could you cancel my 5:30 for today.
Speedy recovery, Pierre!!
Umm Kevin is the calendar working correctly, I had unreserved my 6am last night for today and I just notice it’s still reserved? Also my 6am for tomorrow was erased?
Pierre…hope you have a speedy recovery.
Hey Kevin, I meant to do this earlier.. sorry for the late notice but i am canceling my 5:30 tonight, but i would like one for tomorrow if one becomes available… I’ll try to keep an eye on it.
CFWU x 2
Strength – Push Press
5-5-5-5-5
90-100-110-120-130
WOD – Mini Murph
800m Run
50 Pullups
100 Pushups
150 Squats
Run 800m
Time: 26:50
WU x 2
Strength: Push Jerk x 1
75-85-95-110-115(F)
Murph:
800 m run
50 pull ups (yellow band)
100 push ups
150 squats
800 m run
Time: 23:47
Great job this morning Gabrielle!! I nearly died on that first 800m run this morning because you were on my heels the entire time!!! Your work outs have been awesome lately girl.
Great WOD!
Thank you Corinna
it’s killing me that I won’t be able to do fire fit with all of you, but I know you guys are going to impress and have lots of fun 
All the best Pierre get well soon.
Thanks guys for all the good words!
warm up x2
Strength, clean and jerks x1
65, 75, 86, 95, 105 (pr by 10# on the clean)
Mini Murph scale 2
400m run
35 ring pull ups
70 push ups
105 squats
400m run
Time:18:54
Time to recover: 22:35
Great WOd’s Gabrielle!
Wishing you a speedy recovery Pierre!
Wow Tracy, gr8 work!
WU X2
Strength: Push Press: 45-50-55-60-65!
Mini Murph: (scaled)
400m Run
35 Pullups (blue) / 70 Pushups / 105 squats
400m Run
Time: 19:42
It’s only my 4th class, and I actually liked this WOD!!…. except I’ll split up the push-ups differently in the future… too many at the end and struggled to finish them. I can already see a much improved time for me and Murph in the future!
)
WU x 2
Push Press 5′s: 145-145-155-165-175.
WOD with 20 lbs vest: 15:59
Great WOD Gabrielle, although I wouldn’t have told you this while I was doing it!
Could you bring some of water from your house at the gym Pierre? I would like to do a few test on it because that’s freaking crazy man. Amazing
Some water**
Wow man awesome job i can’t wait to do a work out with you
Thanks guys. I always have a 2 litre jug of water at the gym. You’re welcome to take samples! Got nothing to hide!
Hell yes! Loved this workout despite it destroying me. Great work everyone in the 6:30 class. Pierre you’re a monster; great time.
Cleans x1
95-135-155-175-185(PR)-195(PR) Not sure where this came from but 20lbs Clean PR ftw.
WOD: Mini Murph @20 lbs
Time: 24:10
Shit dude nice clean PR
Get well soon Pierre, slow and easy with the rehab.
WU * 2
Strength: Front Squat * 1 rep.
110 – 115 – 120 – 125 – 135PR
Murph Jr.:25min limit
800 m run
50 pull ups (yellow/green band)
100 push ups (20 reg + 80 knee)
150 squats
800 m run
Time: 24:18
Good effort from all the 6:30 gang !!
Nice work Gerry!
anyone have the website for the oly lifting shoes?
CFWU X 2
Strength
5 – 45lb. press (Don’t tell Kevin).
Good Mornings 5′s
10-15-25-30
WOD
400 m run
35 ring rows
70 pushups
105 squats
400m run
Time 21:39