Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

January 12 workout

  • Home  
  • January 12...

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.”

“The Silvers”, Freedom CrossFit – video [wmv] [mov]

All smiles

Before – All smiles

After -Not so smiley

After -Not so smiley

Related Posts

13 Responses to “January 12 workout”

  1. That video is awesome. It makes me smile and it gives me shivers.

  2. I posted on the main site that it is hands down, the best video on CrossFit.

  3. What – you guys don’t have enough snow in Moncton??

  4. I was surprised you subbed the VS out! I guess those Frederictonians can’t handle it πŸ˜‰

  5. What an amazing video!!! The word β€œcan’t” is definitely not in their vocabulary. This might sound wimpy, but I got choked up watching this.

  6. We don’t need to pretend shovel – got the real thing baby!

  7. Me too Julie. I wasn’t gonna say anything though πŸ˜‰

    Do you know what else makes me cry? Shoveling. I’m thankful that I never have to do it πŸ™‚ And I’m not about to start with virtual shoveling either… Rest day for me.

  8. Virtual shoveling is like squatting in the smith machine.

  9. CFWU x3 (1 round of pull-ups)

    Strength: Push Jerk 5-5-5-5-5
    65-70-75-85-100(x3) PR

    30-25-20-15-10-5
    Virtual Shoveling
    Pull-ups (started with jumping kipping, and ended with green band kipping)

    Time: 15:42

  10. CFWU X2

    No Strenght – I was late – sorry! (I will bring a tardy note next class Mr. Wood)

    30-25-20-15-10-5
    Virtual Shoveling
    Pull-ups
    Time – 15:30

  11. CFWU x 3 (2 rounds jump kipping pull ups)

    strength: cleans 5-5-5-5-5
    45-50-55-60-65
    kept a bit light to concentrate on technique, i’ve only done these a few times

    WOD: 30-25-20-15-10-5
    virtual shoveling (45# bar with 10# weight)
    pull ups

    (first 30 were kipping pull ups as best i could, although quite slopping i’m sure, then to the green band for the rest)

    18:08

  12. Strength: OHS 5-5-5-5-5

    65-85-95-115-135(failed at rep 3…but was a PR for max)

    WOD: 30-25-20-15-10-5
    Virtual Shoveling (45# bar with 45# weight)
    pullups

    12:54

    I LOVED that WOD! πŸ˜€
    Ripped open my right hand… πŸ™

  13. I forgot that the bar needed to touch both sides for 1 rep, so I guess I only did 1/2 the shovels…but it was a great workout. I’ll know for next time.

    45# bar with 45# plate
    Pullups

    14:30

Submit a comment