Can you feel the burn?

19
Jan

Can you feel the burn?

Five rounds for time of:
45# Overhead walking lunges, 50 feet
21 Burpees

***Reminder that the Sgt Mark Gallagher Memorial WOD will be taking place on Saturday at 10am. $10 donations to participate and other donations are welcome. Click HERE for more information.

Pierre performing a back lever

51 Responses

  1. Kevin

    I received a message from Heather Gallagher last night. I’d like to share it with everyone.

    “Thank you so much Kevin. I shared your message with my family and they were very appreciative. Together we decided that the Red Cross would be the best organization to donate funds to. Again, thank you for your message and email that you shared with me. Little notes like this actually do help.”

  2. Marcel

    CFWU x 2

    Strength x 5

    Back Squat 85-115-135-145-160

    5 rounds for time of:

    50 feet overhead lunges 45 lbs **
    21 burpees

    ** Subbed 20 lbs weight vest, still on the mend.

    Time: 15:33

    Strong effort by everyone in the morning crew!

  3. Ed

    warm up
    Strength Squat cleans 5-5-5-5-5
    95-115-135-155-165 got 3 reps and failed my 4th sigh. Zapped for energy today 🙁

    Five rounds for time of:
    45# Overhead walking lunges, 50 feet
    21 Burpees

    15:49 I think? I wanted sub 15 but I’m just pooped. Next time.

  4. Jamie

    CFWU x 2

    Strength – Squat Clean
    Worked on form, starting to get the hang of it finally!
    5-5-5-5
    90-100-110-115

    WOD 5 Rounds of
    50 Feet Overhead Walking Lunges 45lbs
    21 Burpees

    Time: 13:55

    Can feel the burn already!

  5. That WOD kicked my ass!

    Clean 3-3-3-3-3
    95-115-135-155-160

    WOD 5 Rounds of
    50 Feet Overhead Walking Lunges 45lbs
    21 Burpees

    Time: 12:48

    Way to push through everyone!! Sonia, I can tell your endurance for lunges is getting much better!

    1. Sonia

      Thanks Pat… great job today!
      Lunges were better today… shoulders hmmm hurting by the end. Just got a leg massage so my lunges should be even better next time 😉

  6. Cheryl

    Thanks for the drop in Kevin. Great gym you have there!! Next time I will get there in time for class….kinda drove around in cirles trying to read street signs covered in snow!

    couldnt muster enough gusto to do your wod on my own today yikes!

    push jerk 3 * 3 95, 105, 115-still feeling a low back twinge from deads last week…

    See ya soon….best of luck with your fundraiser…what an awesome idea…

    Cheers

    Cheryl

  7. Jeff MacRae- CrossFit PEI

    Nice back lever Pierre!

    Thanks for an awesome day on Sunday guys! Great efforts by everyone that was there, can’t wait to do it again!

    -Jeff

    1. Pierre

      Thanks Jeff!!

      But I am sure you saw a lot of better looking back lever than the one I did!

      Thanks for coming on saturday with Matt (he is quite a good gymnast…), it was a lot of fun and I learned a lot! I hope will do that again in the future!

  8. Sonia

    Strength 5×5 of front squats with 105lb

    WOD
    5 rounds:
    50 ft overhead walking lunges (35lb)
    21 burpees

    Time : 13:48

    I’m with you Lance… HATE burpees.. but these are improving too!

  9. CFWU x 2

    Overhead Squat 5-5-5-5-5 / 45-50-55-60-65

    WOD – 5 rounds of

    50 Feet Overhead Walking Lunges (25#)
    21 Burpees

    17:35 🙂

    Great job everyone! Welcome Kathy! Nice first workout!

  10. Owen

    CFWU x 2
    Push Press 1-1-1-1-1
    65-85-105-120PR-125,,,,didn’t happen

    WOD – 5 rounds of 50′ walking lunges with 25#
    21 burpees

    18:03

  11. Andy

    Cfwu x 2 (ring rows 10, 10)

    Strength 5’s Push Jerk
    45-95-115-135-140

    WOD
    50ft walking lunges
    21 burpees
    ————
    Completed 4 rds even in 19:38 then pulled the plug 🙁

    Lunges- 50×45#,50×45#,50×25, 50×25

    I was and continue to be 100% spent…..ass fully and completely kicked. Like Guy said “full to empty very quickly”

  12. Guy

    CFWU x2
    Strength Overhead Squat
    35 lbs work on technique
    I guess I am not very flexible down there.

    WOD
    50 ft walking lunges (1st round 45lbs) (other rounds 25 lbs)
    21 Burpees

    I am joining the burpees “hater” club.

    21: 43

  13. Gillyon

    CW x 2
    Cleans (3s)
    65-75-85-100PR(only did 2)-85

    WOD: 5 rounds
    50′ lunges with 35#
    21 burpees

    I only did 1.5 rounds with the lunges because my knee was paining pretty bad, so I subbed to 50 straight leg situps. I thought it would be great at first…but it sucked. Happy that my last 2 sets of burpees were uninterrupted.

    Time: 14:16

  14. Chantal L.

    CW x2

    Strenght – 3-3-3-3-3
    Back squats 70-80-90-100-110

    WOD 5 rounds
    50 lunges witch 25#
    21 burpees

    Time: 19 something, forgot my journal there! Kevin could you tell me before ereasing it? I didn’t write it down!

  15. Dan

    CFWU x2

    Shoulder Press 3RM:
    65-85-95-105-110

    WOD: 5 rounds
    50 overhead lunges with 45 lbs
    21 burpees

    18:06

    Good job 6:30 class!

    Every workout seems like the hardest xfit I’ve ever done and today was no different.

  16. MC

    CW x 2
    OHS (3 reps): 45-65-85-105-115
    Should have go heavier!

    wod: 5 painful rounds:
    – 50 ft OH lunges #35
    – 21 Burpees

    Time: 14:45 min
    Burpees were SSLLLLLOOOOOOWWWWWW!!
    Thanks Shallon to make me try to beat you lol!!

  17. Rob

    Great idea to pay tribute to Sgt. Mark Gallagher with a WOD. Hope you have a great turnout! Please send the WOD to me and I’ll participate virtually, post my time and send you a donation!

  18. Steph F.

    that’s the worst WO for me so far!

    WU x 2
    Front squat 3-3-3-3-3-3-2 / 15-25-35-45-55-65-70

    wod: 5 rounds of:
    50 ft OH lunges #25
    21 burpees

    time: 19:35

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