It’s only 4 rounds

24
Mar

It’s only 4 rounds

4 rounds of:
9 Push Press (95/65#)
15 Situps
21 Kettlebell Swings

A sprint to the finish line

37 Responses

  1. Heather (Mum)

    CFWU X 2
    Strength 3-3-3-3-3
    Deadlift
    95-115-135-145-145
    WOD
    4 rounds of:
    9 push press 45 lb.
    15 situps
    21 KBS 20 lb.
    Time 11:56

    1. krista

      frig Heather! 145#! it was not so far away that you were hating the world with 100# less on that bar. keep it up tough cookie!

  2. Patrick

    Push Press 3-3-3-3-3
    65-75-80-85-95(x2)

    WOD: pulled the plug on the first couple reps of push presses. Felt a sharp pain in my usual spot (back of shoulder). Last time that happened, I pushed through the pain I regretted for weeks. We’ll see how if feels in a couple days.

    5 rounds of:

    9 SDHP with kettle bell (53lbs)
    15 wall ball situps (20lbs)
    21 squats

    ~9:19

  3. Marc H.

    CFWU x 2
    strenght – shoulder press 3’s
    95-105-115-130-145 PR for reps
    WOD – 4 rounds of:
    9 push press 95#
    15 situps
    21 KBS 1.5 pood
    time: 10:44

  4. Jeff

    Shoulder Press – 5RM
    45-65-85-105-120

    WOD:
    4 Rounds…
    9 Push Press (95#)
    15 Situps
    21 KBS (53#)

    13:09

    53#…dizzy, heavy and slow. First time I used the 53# in a WOD and I picked one with 84 reps! Push presses were tough after the presses for strength but did the WOD rx’d and glad about it! 😀

  5. Heidi

    Warm Up X 2

    Shoulder Press @ 1 Rep
    45-55-65-70-75(F)
    Was hoping for a new PR on this, but as usual, 5 lbs increases on the shoulder press are very tough for me….maybe next time.

    WOD: 4 Rounds of:
    9 Push Press (55#)
    15 sit ups
    21 kettlebell swings (25#)
    Time: 9:30

  6. Jack

    Warm up. One plus a few extra – shoulder was feeling really tight. Still.

    Squats (1s): 135, 185, 205, 225, 255 (trying to get deeper, without rounding my back excessively)

    WOD 95# and 53# … 7:55.. I think. Right shoulder started to tighten after, seems reasonable now. I’m happy that my cardio is starting to improve. Great workout.

      1. Jack

        Haha. That makes more sense. I thought I was about a minute and a half behind Pierre, and that he was a 6 something. I really should have written it down before I left! I should have just written sub-10 and waited for someone to tell me less, 🙂

  7. Liam

    WU x 2
    Strength = Cleans x 1
    1-1-1-1-1
    100-105-110-115(PR)-120(PR)

    WOD = 4 rds of:
    9 push press (95#)
    15 sit ups
    21 KBS (35#)

    Time: 9:15

    Third day in a row. I think the only thing that’s saving me is that I’m on my round of 1 rep max for strength. That and Warm Up was only times 2 today. I am a big ball of hurt and sore. But it’s the good kind of hurt and sore. I’m going to soak in a tub that’s WAY to hot and sip on a nice chilled glass of scotch. Mmmmm, Scotch!

    Great work 6:30 crew!!!

      1. Jack

        Straight up, a bit of water, or even an ice cube to melt and chill it some. What do you guys like for scotches? I think my favourite is Glen Farclas. Good work on the cleans Liam, and good job on the deadlifts Marcel.

  8. Marcel

    CFWU x 2

    strenght – deadlift 3’s

    185-210-225-245-260 PR for reps

    WOD – 4 rounds of:

    9 push press 95# (used 80#)
    15 situps
    21 KBS used 40 lb dumbell

    time: 10:49

  9. Melanie

    CFWU x2
    Strength: Push Jerk x3
    45-45-50-55-60

    WOD – 4 rounds of:
    9 push press (65 lbs)
    15 situps
    21 KBS (25 lbs)
    Time: 9:59

  10. Dan

    CFWU x2

    Cleans x3
    95-105-115-125-135 – Starting to get the form down a bit better.

    WOD: 4 Rounds

    9 Push Press @ 95 lbs.
    15 Sit ups
    21 KBS @35 lbs. (Think I could have done the 53, will know for next time.)

    Time: 9:24

    No box sits today which is good.

  11. Gabrielle

    Warm up times 3
    strenght deadlifts 95-105-115-125-135 (PR)

    WOD 4 rounds 9 push presses (45#), 15 sit ups, 21 KBS (25#)

    time 11:36 – Tracy 🙂 you whooped my ass good!!!! You rock!!!

    Felt like I was going to throw up, but I didn’t 😀

  12. Pierre

    Front Squat 3RM –” 135-155-185-205 (1 rep)

    My legs are feeling really week, even 3 days after the qualifiers!

    WOD w/ 53# –> 7:20

    Like with the front squat, I felt not too strong on that WOD!
    I am thinking about taking another day off tomorrow! Will see!

  13. Elissa

    WU x 2
    Strength = Deadlift x 1
    1-1-1-1-1
    135-135-135-155-155 (really chicken without my coach there with me..)

    WOD = 4 rds of:
    9 push press (65#)
    15 sit ups
    21 KBS (26#)

    Time: 11:26

  14. Kevin

    AM
    Shoulder Press x1
    45×10
    95-105-115-125(F)-120

    PM
    Front Squat x1
    45×5
    95-135-185-225-245(PR!)

    4 rounds of:
    9 Push Press (95#)
    15 Situps
    21 KBS (53#)

    6:22

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