50 Med Ball Situps
1 mile Med Ball Run
50 Med Ball Situps
Partners in crime.
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50 Med Ball Situps
1 mile Med Ball Run
50 Med Ball Situps
Partners in crime.
Categories: WOD's
Subscribe to our RSS feed and social profiles to receive updates.
Mobility
WU x 2
Strength: shoulder press
5x 115-135-145-155×4-160×3
WOD: The Punisher
(with 20# med ball)
50 Med Ball Situps
1 mile Med Ball Run (scale 800m)
50 Med Ball Situps
Time: 13:01
Mobility
WU x 2
OHS x 5
45-55-70-80-90
WOD: “The Punisher”
50 Med Ball Situps @ 20#
1 mile Med Ball Run
50 Med Ball Situps
Time: 14:21
Way to Rx it Vincent! Nice job!
Great time, Vincent
Strength OHS x 5
55-65-70-75-80
WOD The Punisher @ 14#
50 Med Ball Sit-ups
1 mile med ball run
50 Med Ball Sit-ups
Time= 15:20
Wow! Great workout, Heidi you really motivated me to finish that run!
Awesome work Maria!
Mobility
WU x 2
Strength: Foam roller
WOD: ”The Punisher”
50 Med Ball Sit ups(20#)
scale – 800m Med Ball Run(20#)
50 Med Ball Sit ups(20#)
Time: 10:48
cash out – 15 MacKenzie Push ups
mobility
wu x 2 with Figure 4 2×10 sec each leg
strength – Push Jerk x 5
50, 55, 60, 65, 65, 70 have to go lower and land my feet closer Thanks Jo need some more work
WOD : “Th Punisher”
scale – 35 Med Ball Sit ups(6#)
scale – 800m Med Ball Run(6#)
scale – 35 Med Ball Sit ups(6#)
Time = 8:39 (should have only scale the run and used10# med ball)
cash out – Figure 4 2×20 sec each leg
15 MacKenzie Push up
Practice skill of the week – Wall Ball 2fer1
Mobility
WU x 2
Strength: Push Jerk
45×5
50×5
55×5
60×5
65 Tried just couldn’t get it this morning
WOD: “The Punisher”
50 Med Ball Situps (10#)
1 mile Med Ball Run (scale 800m)
50 Med Ball Situps
Time: 11:29
Cash Out: 15 Mackenzie Push ups
Mob / WU x 2
Strength: Back Squat x 5 @ 50%
80 – 85 – 95 – 110 – 120
Really glad to be easing my way back to squats!
“The Punisher”
50 Med Ball Situps @ 20#
1 mile Med Ball Run (scale 800m)
50 Med Ball Situps
TIME: 11:32
Really would have liked to do the 1 mile. Got 5/600m before knee pain crept back so I scaled to the 1/2 mile. Still very pleased with my progress this AM!
Cash out: 15 Mackenzie Push ups
Nice job 7 AM-ers!
Great work Blake. Way to listen to your body and ease yourself slowly back in to squatting/running…hope you’re back to 100% soon
WU x 2
Strength 3 x shoulder press
65-75-80-85-85
WOD “The punisher”
Scale:
35 med ball situps (35)
800m run
35 med ball situps
10:57
Note to self: Only scale the run only next time. Should of continued to 50 situps. On another side, I was able to complete a 90 degree floor rotation in 35 situps. And that’s why I don’t use a mat my friends!
That was funny…and even more so because you couldn’t stop laughing while you were doing it lol
LOL! Too funny re: the 90 degree floor rotation
Nice job on those shoulder presses too!
WU x 2 – making it to eye level with good rhythm on Butterfly pullups.
Strength: Cleans x5
115-125-135-145-155(PR #5)
WOD @ 20# med ball
Time: 13:10
Felt some good to be in the box this morning. Well everyone started eating clean last week; it was probably my worst week. Time to unofficially start the challenge with you guys.
Yayyyyy!!
Paleo time
Wicked time Trent!
WODKILLA
Nice job!!! You can eat like crap and still get a crazy time like that??? Paleo is going to be like ROCKET FUEL for you! We’re going to have to change your name to “The Flash”. Do you have a red unitard?
Don’t give any ideas… halloweeen is coming soon…
Mob
Wux2
Strength. Hand stand slap-chops
WOD. ”the Punisher”
50 med ball sit ups
1 mile med ball run
50 med ball Situps.
In 15:34
Rob Brydges
Hand stand slap-chops? What the…?
Wu x 2
Front squat x5
115-130-145-155-165
The punisher
50 Med ball sit ups 20#
1 mile med ball run( scale 800m) 20#
50 med ball sit ups 20#
11:17
Mobility
WU x1
Push Jerk 3s
180-180-180-180-180
The Punisher at #20
50 medball Situps
1 Mile Medball run
50 Medball Situps
Time 15:19 RX
Great coming to the morning class today not very often i see the morning crew nice seeing you all.
Great work Lance!
Visited Crossfit Kingspoint, Orlando, very awesome box
Strength EMOTM 10 mins 2 thrusters
95-155#
Wod Rx
4 rounds for time
Row 21 calories
15 kbs, 53#, kb must touch the floor
9 burpees
Rest 1 min between rds
Time 10:40
I represented crossfit Moncton well, by getting the fastest Rx time of the morning. Woohoo
Dat a boy. Good Job man.
Nice!!
Way to go Darsey!
Glad to hear it wasn’t a Mickey Mouse operation. lol
That’s so awesome Darsey!! Great job!!
Question: KB must touch the floor? I’ll need you to demonstrate one of these for me when you get back
Way to represent CFM!! And like Amanda, I want a demo of those KBS.
Mobility
Warm Up x 2
Push Jerk 5x
95-115-135-145-135
WOD Rx’d: 15:24
Another humbling experience. My bad shoulder didn’t seem to be a factor in this wod and I thought I would do well, however muscle fatigue kicked in really quick on everything I did.
Lots of people did awesome on this one. Nice work!
I think you still did well.
Agreed! That’s a great time
Awesome job Patrick!
Sad that I am missing this one!
I am looking for a few volunteers for the Girl Power event on October 6th. Volunteers will still get to take part in the WOD. If you are able and are interested, email me (gillyonalexander@me.com) or grab me at the gym.
WU
Sumo DL to 215 x 5. Felt great this morning. This was a 10% reset since I haven’t deadlifted anything in 2 weeks.
WOD
50 med ball situps (10#)
1 mile med ball run
50 more med ball situps
=16:50 I think. The run sucked but that’s not a new thing for me… Haha! Great work 6am’ers
Scaled version.
35 med ball situps (6#)
800 m run
35 med ball situps
Time 14:07
Nice job Heather
Mobility
WU x 2
Push jerks x5 55-65 -70 (stopped due to lower back pain)
WOD: “The Punisher” as Rxed (woot! woot!)
50 Med Ball Situps @ 14#
1 mile Med Ball Run
50 Med Ball Situps
Time: 15:06
Awesome and a sweet time! Must be the Paleo
We called time at the same time and I recorded 14:51. One of us is wrong.
Ha! Ha! I’ll take yours
Well done Michelle! Congrats on RX!!!
Mobility
WU x 2
Foam Rolling & Lacrosse ball (I felt super tired today, my arms were not collaborating at all)
WOD: “The Punisher” as Rxed
50 Med Ball Situps @ 14#
1 mile Med Ball Run
50 Med Ball Situps
Time: 15:56
Glad I did it Rx, good job everyone!!
Great work Elba!
Nice job on the wod today Elba!! :0) and of course for using the word of the day from z103!! LOL
Great job Elba!
MOB – WU x 2 (no pull ups)
Strength: Front Squat x 5
105, 115, 120, 130, 140
WOD: “The Punisher”
50 Med Ball Situps @ 20#
1 mile Med Ball Run
50 Med Ball Situps
Time 17:06
Mobility Class w/Joanna – LOVED this class and will make it a part of my weekly schedule from now on, as much as I can.
Thanks, Joanna!
WU x 2
Strength: Deadlift = 5×60-65-70-75-80
Thanks for the correction of my form, Kevin!
WOD: “The Punisher”
50 med ball sit ups @ 4#
800m run
50 med ball sit ups @ 4#
(I could have used more than this, I’m sure Time to pry my fingers off the door frame of my comfort zone!)
I was glad I did 50s. I was going to do 35s for the sit ups without even giving myself a chance to push and do more. But the 50s happened!
Now, to add more med ball weight.
Great class, 5:45ers!
Forgot to post my time! 12:58
Great job Robyn! More weight next time!
Yep yep!
Mobility is class is also one of my favourites! Glad you could join in tonight.
Great work on the WOD too!
Glad to have you in the mobility class shoulder partner! And great job on the wod – 50 medball situps are serious stuff
Mobility
WU x 2
Strength Cleans 5 x 60-65-70-75-80
WOD “The punisher”
50 medecine ball situps (10lbs)
1 mile run with medecine ball
50 medecine ball situps
Time : 14:48
The run was hard on the first lap but then I just wanted to finish it so I think I did better on the second half
Jill GREAT job on those situps !!! See you Wednesday people 
Great work, Chantal!
Back Squat 5-5-5-5-5 = 265# (PR 10#)
WOD Rx (20#) = 16:01
Nice back squat PR, Super Mario
Awesome job on the WOD too.
WU x 2
Strength: push press x 5
115,125,135,145,155 (#10 pr)
WOD: “The Punisher”
Time: 12:14 RX’d
Fast time Jack! Way to go!
WU x 2
back squat x 5
170-195-225-250-280 (5# PR for reps)
WOD: “The Punisher” Rx
50 Med Ball Situps @ 20#
1 mile Med Ball Run
50 Med Ball Situps
Time: 17:44
MOB, Wu x 2
Strength; Shoulder Press 35, 40, 45, 50, times 5 reps. 55 x 1 rep.
Nice working with you Jill and Tracy (even though Tracy asked me if I had a shoulder injury..I had to tell her this was me at 100 percent healthy lol!!).
WOD :
50 med ball (10lbs) situps
1600m row with a a 20 lbs vest
50 med ball (10lbs) sit ups
time 14:35
It was nice seeing so many people working out. It was fun.
Great job Laura!
I literally fell on the floor laughing when I read this one!! you are sooo funny!! nice job on the row tonight too Laura, you looked all military with the vest on!
Mobility
WA x 2
Strength – cleans
20# 25# 30# 35# 40#
WOD “The Punisher ”
50 med ball sit ups 10#
800m med ball run
50 med ball sit ups
12:48
Cashout 15 Mackenzie pushups
Great job tonight, Amy
You are making GREAT progress!
Thank you for all your help & encouragement.
WU x 2
Shoulder press x 5 — 95-100-105-115-120 x 4
WOD Rx’d — Time: 19:46
Thanks Frank and Mario for pushing me at the end to complete this in under 20. My ankle failed me on the mile, so I had to hobble the last 800.
Back Squat
135×5 155×5 175×5 195×5 205×5 135×10
WOD
13:50
WOW! Fast time Darrell! Nice!
WUx2
Strength- OHS x5
45-65-75
Then mod OHS with arms not as far apart with 15# bar.
WOD as Rx’d (20#)
“The Punisher ”
50 Med Ball Situps
1 mile Med Ball Run
50 Med Ball Situps
14:55
Cashout 15 Mackenzie pushups
Foam Rolling
Daily Planks to 5min
Great Job 6:45 crew!
Great job on the WOD, Gabe! Your sit ups were super fast!
No strength
WOD with 10#
T = 14:51
I was stressed about this one all day, I was pretty sure this one wasn’t going to chew me up & spit me out. It wasn’t nearly as bad as I had imagined though. I think I might even have liked it. Faster run next time though.
I was one of the first ones done the situps and out the door, and then every single person passed me on the run. Ahhh Crossfit, such a confidence booster, yet so humbling at the same time. lol
as a crossfitter you are suppose to relish the opportunity to attack the unknown, its how you expand your circle of your experience!! and push that margin out further!! and yes I brought the teacher an apple when I was at my Cert!! lol.. you did awesome today!
Soooooo, in other words, you are really freakin’ fast at situps!
Mobility Class – shoulder stretching/mobility – ahhhhhhhh! Thanks, Jo!
WU x 2 (sub ring rows for pull ups)
Strength: OHS (x5)
45-65-75-85-95
(held for 3 seconds at the bottom of 45# and 65# sets)
WOD ” The Punisher” as Rx’d
50 med ball sit ups 14#
1 mile med ball run
50 med ball sit ups
Time = 14:46
Cashout – Mackenzie push ups
Great job 5:45 crew
Nice job on the Wod tonight.. and congrats on coaching your first class! yay.. Proud of you!
mob
2x WU
skip strength and did more knee mobility.. and stretching
wod Rx
13:56
This was a fun wod, went through the first round of situps unbroken and the first lap of the run was ok, but suffered on the second lap as I couldn’t figure out where to carry the damn med ball for more than 8 seconds at a time!! lol.. great job 4:15 crew
Great time on the run, “hop-a-long”.
Glad your knee is feeling a bit better…maybe not “1-mile-med-ball-run” better, but better just the same.
WU X 2
Strength – Squat Cleans X 5
95-115-135-145-150 (work on opening the hips up fully)
WOD – “The Punisher” Rx’d
50 Medball Situps
1 Mile Medball Run
50 Medball Situps
Time – 20:56
Congrats on doing this one Rx, Jeff! That 1-mile med ball run was killer, but you persevered! Awesome job!
Wod rx
Time : 14:47
Session with Crossfit Summerside!
MOB
WUx1
Strength 1x 40 powersnatch (arrived late… had a hard time finding the place)
2 rounds of :
– 3 rounds of 8 hang snatch 55# and 8 push ups
– 1 min double unders
Wasnt sure what weight to take as I was late… ended up with 55# after my first 8 I said “Shit thats too heavy!” and Jeff said “Nah… you’re good”…. It was heavy!! broke it down to 2 and 3 reps.
Super nice bunch at that box!!!
oh and time was 10:46 something like that. Forgot to write it… was chatting with all the other crossfitters.
WU x 1
Back Squat x 1:
105-120-140-160-175 PR
WOD: Rx’d @ 14#
Time = 15:56
I don’t think I’ve ever been so happy to set foot back in the gym door as I was following this run. Shoulders are feeling it.
Great time Heidi! Oh and yes, my shoulders took a beating too
MOB class
Wu X 2
Push jerk X 1
85-100-110-120 Form was bad (looked like push press) back to 95 x 3
Apparently I bend my elbows in every lift!! Gotta stop that…
The Punisher Rx’d
50 Med Ball Situps (14#’s)
1 mile Med Ball Run
50 Med Ball Situps
Time:17:38
One mile run was more like a trot, but the situps were great – only had to break them to get myself back on the mat – how do you people not sit-up your way right off the mat??
Glad I did it Rx’d thanks for setting the bar high Elba and Michele! (Peer pressure works
)
I do! I slid the entire length of my mat after 30 sit-ups!
Did you not notice me wriggling back after every 4th or 5th situp? I’m just happy my clothing stayed where it was supposed to
I always choose pants with a drawstring when there are sit-ups involved!!
Mobility class
WU x 2
Strength: Push Jerk
25×5
35×5
45×5
45×5
45×5
WOD: “The Punisher”
35 Med Ball Situps (10#)
1 mile Med Ball Run (scale 800m)
35 Med Ball Situps (10#)
Time: 9:55
Ran an extra 800m without the med ball after.
I’m disappointed I didn’t do this as Rx’d. I was worried since I never have run over 800m or done Med Ball Situps.
Thanks for all your help tonight “Coach Lora” and loved the Mobility class Joanna.
WU X 2
Strength – push jerks X 5
65-75-85-95-105
WOD – “The Punisher” Rx’d
50 Medball Situps
1 Mile Medball Run
50 Medball Situps
Time – 19.04
Was thinking of scaling the run but glad I didn’t.
Nothing to be disappointed with at all, Kevin! Even scaled, you still got a great workout. Probably even better than if you would have tried Rx, AND you didn’t have to stop because of back pain! I think you chose wisely.
Slow and steady, my friend. Slow and steady…
Mobility
Warmup X 2
Strenght: Clean (X 5)
30 – 35 – 40 – 45 – 45
WOD: The Punisher
35 Goblin squats (20 lb)
800m run (6 lb)
35 Goblin squats (20 lb)
Time: 12.22