Saturday WOD
January 28, 2012
“Partner Overboard”
You’ll see when you get here.
Planks - does a body good
Categories: WOD's
CrossFit Moncton
The Sport of Fitness
“Partner Overboard”
You’ll see when you get here.
Planks - does a body good
Hey Guys.
Greetings from Calgary. I wanted to share this link with you. It is pretty amazing.
http://arrestedmotion.com/2011/11/joe-hill-x-reebok-worlds-largest-3d-street-artwork/
Did Wednesday’s WOD.
7 Rounds…
3 Cleans (160#)
4 HSPU
Time —> 3:57
Awesome work this morning everyone!!! That was a little crazy!
Crazy fast time Jeff!
Mobility warm up
Group, not in my backyard WU
WOD partner overboard
3 rounds of ;
250m row
Partner wall balls, 20, 20, 20
Partner med. Ball sit up, 35, 30, 28
Partner shoulder switches 35, 25, 30
Partner dead lifts 28, 24, 20
Partner box jumps 42, 50, 45
Partner Clapping push ups 23, 17, 18
Partner pistols 21, 21, 25
Partner burpees 25, 30, 30
Total score…. 662
Sebastian. Awesome job this morning thanks for partnering up. Really fun class this, everyone wad focused and into it. I ,ove these longer work outs.
Oh yes, happy 27 burpees trent enjoy your day.
I believe you owe Trent 2 more burpees
…
Ha ha I am going with a typo, easier than a burpee any day.
Just did 4 on the kitchen floor to make up for it.
Ya, but you only owed 2.
29 Birthday Burpees Happy Birthday Trent!
Group Warm Up (Not in my yard!)
“Partner Overboard” with Justin
3 Cycles, with 2 min rest in between cycles
Row 2x 250M
Partner Wallballs (14# I did not reach the 10 foot mark on most if not all)
Med Ball Situps (10#)
Shoulder Switches (65#)
Partner Deadlifts (135#)
Alternating Box Jumps (20″)
Partner Clapping Pushups
Partner Squats
Alternating Burpees
total reps: 631
This may have been the longest workout I’ve done to date! Tough one!
Today’s WOD…
“Partner Overboard!”
3 Rounds…
2x 250m Row (2 rowers. Each partner rows 250m at the same time)
Partner Wallballs (20/14/10)
Partner Med Ball Sit-ups (10/6) … straight leg / feet touch
Shoulder Switches (115/85/65/45)
Partner Deadlifts (185/135/95)
Alternating Box Jumps
Partner Clapping Pushups
Partner Pistols
Alternating Burpees
Rest 2 minutes
Score is total reps completed. There is no score for rowing.
The team rowing is the pace setter.
The time it takes for each team to complete the 2 x 250m row is the time the other teams have to do a movement. Upon completion of the row the Rowers yell out “Switch!”. Each team moves to the next exercise. At the beginning of each round, teams stand at the previous station and run to their station after 3,2,1…Go!
Was this one of yours Jeff? Looked awesome! Sorry I had to miss it!!
“Team Jartine”
Wall Balls @ 10# / 10′, Sit Ups @ 6#, Shoulder Switches @ 65#, Deadlifts @ 95#, Box Jumps @ 20″
Total Reps = 543
Nice work partner! Nobody does Partner Stripper Squats like we do! And your dance moves are stellar!
Damn!! Something else I missed!! Lol
Damn, I was there and missed the show!
LOL!! Awesome job partner
.
29 Birthday Burpees Happy Birthday Trent!
Group Warm Up (Not in my yard!)
“Partner Overboard” with Nadine
3 Cycles, with 2 min rest in between cycles
Row 2x 250M (sets the time for all the other teams)
Partner Wallballs (10# about 9′ high)
Med Ball Situps (6#)
Shoulder Switches (65# for the first set then 45#)
Partner Deadlifts (95#)
Alternating Box Jumps (18″)
Partner Clapping Pushups
Partner Pistols (2 hand grip)
Alternating Burpees
Total reps: 570
Great job Nadine!
Johnny or Marco,
Give a Guy a call please. Not sure exactly how to register. Don’t see your team there.
734-2228
Thanks!
Happy birthday Trent!!!! I hope you have a fantastic day
doing birthday burpees shortly 
WOD at home
WU 10 minutes of biking, 4 strict unassisted pullups, CFWU x 1 plus 29 birthday burpees for Trent
WOD 3 rounds
10 deadlifts 125 lbs
20 pushups
50 situps
Time 12:31
Hoping to do a longer one tomorrow, but glad I was able to get a sweat in today
Have a great weekend everyone!!
Anyone opening the gym tomorrow?
Ask your hubby. I’m working
My hubby is working as well.
Cross Fit Dieppe
WU: 200 double under’s Time: 2: 28
Team of 3: I loved this WOD!
AMRAP: 7500m row: 1 rower per team
Teams of 3. One person rows a maximum of 500m before the next person jumps on the rower.
While one person is doing the rowing the other 2 team members are completing as many rounds as possible of the exercises listed below. The only catch here is even though, there are 2 of you, only 1 person can be working at a time. In other words, one person is getting a short break while your team mate is attempting to get through the round. You have to be ready to stop whatever exercice you are doing because it could be your turn to get back on the rower and do your 500m row; then your 2 team members finish that round and they start right from the top again. Trust me when I say that you truly start to appreciate the break at about rounds 3 and 4. The WOD is over when your team reaches 7500m on the rower.
1 Rolling Squat Thruster Clean 65#
1 OHS 65#
3 HSPU’s ( 25 lb plate and ab mat)
5 Power Snatch 65#
8 pistols
13 Push Press
21 Walking Lunges
34 Box Jumps “20″
Time: 39: 08
Rounds: 7 and 1 push press
Team members: Corinna, Ashley and Nathalie.
Wow!!! Another fun one I missed!! Good work Corinna!! I’m looking forward to hearing more about it
and you showing me what a rolling squat thruster clean is – sounds interesting 
Hey Corinna – it was good to see you as usual, and great working out with you! Was a fun WOD, and thanks for carrying the HSPU when we were the workers
Happy Birthday Trent.
29 Birthday Burpees for Hubby!!
“Partner Overboard!”
3 Rounds…
2x 250m Row (2 rowers. Each partner rows 250m at the same time)
Partner Wallballs (14)
Partner Med Ball Sit-ups (6) … straight leg / feet touch
Shoulder Switches (65)
Partner Deadlifts (135)
Alternating Box Jumps 12
Partner Clapping Pushups (knees)
Partner Pistols
Alternating Burpees
Rest 2 minutes
Total Reps = 706
Great partner today, Heidi you really push me, Thanks!! Great Workout!! I can barely walk now!!
Yeah, I a little stiff too, but I haven’t really stopped to relax yet today, so give me a couple of hours and I know I will be barely able to move. Tough WOD & great work today Elba. We make a good team.
“Partner Overboard!” Partner with Jason.
3 Rounds…
2x 250m Row (2 rowers. Each partner rows 250m at the same time)
Partner Wallballs (14)
Partner Med Ball Sit-ups (6# 1st round then 10# for 2nd and 3rd) … straight leg / feet touch
Shoulder Switches (85# 1st round then 65# for 2nd and 3rd round)
Partner Deadlifts (185)
Alternating Box Jumps 20″
Partner Clapping Pushups
Partner Pistols
Alternating Burpees
Rest 2 minutes
Total Reps = 786
Crazy WOD, we ended up doing more reps in the 3rd round.
Thanks for all the B-Day wishes and burpees.
Happy B-Day Trent. Have a good one
Happy Birthday Trent!
Mobility
Group WU “Not in My Yard” our team won
WOD — “Partner Overboard” Partnered with David
We did the WOD Rx’d
Total Reps = 701
David was the bookkeeper on this one, so no idea on the reps per round. Great job partner, this was a really tough WOD, but lots of fun — Thanks Jeff. Legs, butt and shoulders are screaming tonight!
Mobility speallers
Row 1000m 3:31
Warm up x2
Back Squat 315 x1
Push press
135×3, 155×3, 175×3, 185×3, 205×3, 215×3, 225×3, 230 (f, 1, f) haha
WOD
amrap 10 min
2 thrusters (95lb)
20 DU
4 thrusters
20 DU
6 thrusters
…
82 thrusters total.
Felt effin good today… WELL didn’t feel good, but did well.
Group WU:
Not in my yard (lots of fun)
Birthday burbees for Trent (happy birthday to a great guy)
WOD: Partner overboard with Jocelyn
Score: 696
I always look forward to the Saturday WOD, lots of fun.
Great job on organizing the day Jeff.