Mid week WOD


Mid week WOD

Four rounds for time of:
Walking lunges, 50 steps
Sit-ups, 50 reps

**For the situps, your feet must touch the wall and you make contact on the wall with your hands.

Tyler knows how to get it up

Tyler knows how to get it up

52 Responses

  1. Kevin

    To the 4:15 crew…

    Please leave about 2 parking spots at the end (near the tires). The delivery guy needs space to get around the corner and doesn’t want to ding your car.


  2. Heather (Mum)

    CFWU X 2
    Strength 3-3-3-3-3
    Push Press 45-50-55-65-70(4)

    WOD 4 rounds 50 walking lunges (My personal favourite.)
    50 situps

    3 full rounds plus 50 lunges and 7 situps in 25 min.

  3. Kevin

    Did this one this morning. Good job Hilary and Mom!

    Finished in 13:42. The situps were tough, but I could definitely feel them in all the right places.

    1. Rob

      WOD’s like this I wish I had Dave’s torso and Kevin’s long arms… sure I’d look like I belong in the circus (heck I’m half way there now) but I’d have some pretty smokin’ wall sit-ups… Yup “DAVIN the sit-up machine”!! πŸ˜‰

  4. Hilary

    Strength 3-3-3-3-3
    Shoulder Press 45-50-55-60-65PR Finally I increased my shoulder press. Was only able to do one but super happy to increase.

    4 rounds
    50 walking lunges
    50 situps (straight legs and touch wall)

    Ah Kevin, forgot to write my time but I think it was around 16 min. Can you please post it so I can write it down?

    1. Hilary

      Not easily Pat! I kept counting down from 10 to make myself feel as if I was almost done. Glad I got it done in the am rather than think about it all day. Have fun but I know you all can do it. Some nasty words may be involved.

      1. Elissa

        miss you Hilary! I wish I could have chatted a bit more yesterday, I had to pick up my partner for 5:30! Are you working out saturday?

  5. Hilary

    Hi Elissa, I miss you too. Hope you are doing well. I am not able to go on Saturday anymore because Aidan has hockey and Ellie has basketball. I am going on Thursday at 5:30. I am trying for Mon Wed Fri at 6am and Tues Thurs at 5:30. I’d love it if you could come on Tues Thurs. I know you probably won’t be joining me at 6am(hehe)! I know you got tired of the med ball runs. Let me know. Hope you get to enjoy todays workout. It’s great after yesterdays. πŸ™‚

  6. Tracey

    Kevin, I am not able to make it for 6:30 tonight and booked for Thurs instead. I could not cancel the class on-line. See you tomorrow!

  7. Jamie

    CFWU x 2

    Strenght Clean

    Lunges and Walk Situps 4 x 50
    Time 17:37

    I liked this one!
    Kevin, I think I left my water bottle in the gym or on top of my car and drove away : )

  8. Jane

    CFWU x 2

    Strength – Front Squat – 3-3-3-3-3 / 45-50-55-60-70

    WOD: 4 rounds of

    50 Walking Lunges
    50 Sit Ups

    Time: 16:17

    Fantastic work everyone! πŸ™‚

  9. gillyon

    CW x 2
    Push Jerk: 3-3-3-3-3/45-65-75-85-90

    WOD: 4 Rounds
    50 Lunges
    50 Sit Ups


    Great push 6:30 crew. Dave…there was no catching you on this one. πŸ™‚

  10. Robin

    WU x 2

    Push Press 5 x 3

    65,85,65,65,65- The finger is just not ready for anything that requires a grip yet. Sooo frustrating.

    WOD: 4 rds
    50 Lunges
    50 Situps

    Time: 11:57

  11. MC

    Warm up x 2

    Deadlift practice: 65-65-65-65-65

    wod: 4 rounds of:
    50 walking lunges
    50 situps
    Time: 10:13 min, I wasted time with the new situps adaptation…but the last 2 rounds was a better pace! I don’t like the new situps…it hurt at the wrong spot…. painful shower tonight!!!

  12. Pierre

    Shoulder Press –> 3-3-3-3-3
    45-65 — 85-95-105-110-115(did only 2 reps…but still a PR for reps)

    WOD –> 11:02

    I love the new situps rules… that will make my situps stronger.

    Great push 5:30 crew… we rocked

    Let’s all say a good Welcome to Heidi!!!
    Great push on your first WOD!!

  13. Marcel

    CFWU X 2 (green band)

    Overhead Squat



    4 rounds
    50 lunges
    50 sit ups

    Time 17:49 thanks for the push everyone helped on the last reps

  14. Elissa

    Warm Up x 2

    Push Jerk 3-3-3-3-3
    70-80-90-100-110 (PR!)

    WOD: 4 rounds of:
    50 Lunges
    50 Situps

    Time: Pretty much 17:00. I forgot my book at the gym I think. and also forgot to write down my time!!! my head was in the sky!

    Maple syrup, apples and brie,,,, wow! does that really exist? wouldnt it be the tinnest portion ever? one slice of apple, with one table spoon of maple syrup..

  15. MC

    Oven Brie

    In the bowl who goes in the oven, put:
    – 3oz for 3 blocks (4oz if you want 4 blocks) of brie cheese
    – 2 table spoon of maple syrup (or cranberry)
    – pieces of pecane
    Cover and put in the oven at 350F until the brie is melt. Take of the cover and broil for 1 or 2 min.

    Slice an apple.
    Dip your apple in the brie….and enjoy!!!
    3 zone blocks… adjust quantity if you want more or less blocks!
    If you don’t want to eat maple syrup, slice half an apple more for the dipping. You could use bread instead of apple, but now it’s not really zone.

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