Intro WOD

8
Feb

Intro WOD

Some of you have been with us for a few months now, so it’s time to see how far you’ve progressed since Day One.

AMRAP in 10min of:
5 pushups
10 situps (bent knee)
15 squats

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41 Responses

  1. Jamie

    CFWU x 2

    Strength – Front Squat
    3-3-3-3-3
    95-110-125-140-160

    WOD – AMRAP in 10 minutes
    5 Pushups
    10 Situps
    15 Squats

    10 Rounds plus 2 Pushups. First time doing this one.

  2. Tracey

    Kevin I would like to have a 6:30 spot for tonight. If one becomes available sign me up. I can also go at 5:30 if there is an opening, but would prefer 6:30.

  3. Pierre

    Alright guys, because there is no 415, the 530 and the 630 classes will be open.

    Please, if you booked for the 630 class don’t come at 530 because I don’t want to end up with 24 people at 530.

  4. Chantal L.

    Aww I really wanted to do this workout, but realised trough the day that I’m def. not ready for my exam tomorrow and I need to study!!!! Have fun everyone!

  5. Jeff

    Did this at Home.

    WU with skipping and DU practice.

    WOD: AMRAP in 10 minutes:
    5 Pushups
    10 Situps
    15 Squats

    12 Rounds + 5pu + 8su

    Nothing to compare to cause I didn’t do the drop in class. It’s been 5 months since I joined and I’m thinking I would have completed about 4 rounds back then.
    When I started I needed my hands on my legs for situp assistance.

  6. Steph F.

    I did this in Sherbrooke:
    WU x 3 (modified)

    WOD: AMRAP in 10 minutes:
    5 pushups
    10 situps
    15 squats

    8 rounds + 5 pushups + 10 situps + 11 squat .. almost 9 rounds!

    Can’t wait to be back in Moncton!

  7. Marcel

    CFWU x 2

    Strength – Back Squat

    3-3-3-3-3

    85-115-140-160-185

    WOD – AMRAP in 10 minutes

    5 Pushups
    10 Situps
    15 Squats

    11 Rounds plus 6 sit ups. Felt great after this workout as opposed to being almost dead after my intro WOD.

  8. Dan

    CFWU x2

    Deadlift x5 135-145-155-165-175

    WOD: AMRAP 10mins
    5 Push ups
    10 Sit ups
    15 Squats

    11 Rounds + 5 Push ups + 10 Sit ups

    I don’t remember exactly but I’m pretty sure that’s a 4+ round improvement over my intro WOD. And it’s only been a bit over a month. The big surprise was I felt like I had a ton of gas left in the tank.

  9. Heidi

    Warm Up X 2
    Push Jerk @ 1 rep.
    45-55-65-80-90(f), so tried 85, which is my current PR…but failed again. GRRR! It must be Monday.

    WOD: AMRAPS’s for 10 minutes
    5 push ups
    10 Sit up
    15 squats

    10 Rounds + 5 Push Ups + 10 Sit Ups

    I didn’t do this WO when I first started, so I don’t have the benchmark to compare. This was my first work out that I completed “real” push ups. (Normally I save the real one’s for the warm up only). Where there were just 5 in a row, thought it would be a good day to try them out….surprisingly, it felt pretty good….oh no…..now the bars been raised!

  10. Marc H.

    Warm up x 2
    Deadlift @ 5’s
    145-165-185-205-225
    WOD: AMRAP for 10 min
    5 push up
    10 sit up
    15 squats

    9 rounds + 5 pushups and 10 situps

    2 round improvement in a week but my breakfast was a variable the first time I tried it…haha
    Good job 6:30 group.

  11. Jack

    Warm Up x 2
    Push Press (sharing bar with Gillyon so I’d like to double check the weights, but I’m pretty sure it was)
    5 sets by 95-115-125-140-190
    WOD: AMRAP in 10 minutes
    5 push ups / 10 sit ups knees bent / 15 squats
    13 rounds + 5/10/7

    Didn’t have a number on the board for my push press, so that is my new PR.
    Didn’t try on the beginner AMRAP, (didn’t realize the intro class format was an evaluation, rather than a learning class) so this is my new PR for this workout as well.

    Great job for everyone in the 6:30 class. I saw a lot of motivated people kicking butt.

  12. Tracey

    CFWU x2

    Push Jerk:3-3-3-3-3
    50-55-60-65-70

    AMRAP in 10 min of:
    5 Push Ups
    10 Sit Ups
    15 Squats

    12 rounds + 5 Push ups + 7 sit ups

    Not sure how many rounds I had the first time I did this. Do you have this recorded Kevin?

  13. Patrick

    Clean 5-5-5-5-5
    85-95-115-135-145

    AMRAP in 10min of:
    5 pushups
    10 situps (bent knee)
    15 squats

    14 rounds + 11 squats

    I believe I doubled my result from last June. Gillyon it was a great battle 🙂

    Thanks coach Pierre, you always push me hard and I love it (that’s what she said).

  14. Gillyon

    CW x 2
    Back Squat: 5s
    45-65-95-115-130 (Thanks Jack for the motivation)

    AMRAP in 10min of:
    5 pushups
    10 situps (bent knee)
    15 squats

    14 rounds + 7 squats
    WOW what a battle! Thanks Pat for pushing me so hard! For many rounds we were in sync, but your quick pushups and squats beat me in the end. GREAT JOB!

    The 6:30 crew rocked this workout. We were all flying! 🙂

  15. Sonia

    Great job everyone on this workout… big numbers!!

    Shoulder press 5×1 65(warmup x5reps)-75-85-90-90-90

    AMRAP in 10 min
    5 pushups
    10 bent knee sit ups
    15 squats

    14 rounds +pushups and 6 situps (PR by 5 rounds)

  16. Kevin L

    WUx2
    Strength 3RM: Cleans 95, 115, 135, 155, 175(pr reps)
    WOD: AMRAP in 10 min
    5 push ups
    10 sit ups
    15 squats

    16!!! Almost 4 whole rounds more than what I got on Dec. 19th! Couldn’t believe it but I was some happy!

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