Easy on paper


Easy on paper

For time:
Row 500 meters
150 Double-unders
50 Burpees

Chantal's skipping face

51 Responses

  1. lance

    3 rounds of:
    10 push ups
    10 med ball cleans
    25 double unders
    10 good mornings

    Strength 3-3-3-3-3
    Overhead squats 135-140-145- ran out of time

    500 meter row
    150 double unders
    50 burpees

    Time 13:53

    Great job this morning everyone.

  2. Patrick

    Backsquat 3-3-3-3-3

    For time:
    Row 500 meters
    150 Double-unders
    50 Burpees

    Time: 25:06 <–no, that is not a typo 🙂

  3. Kevin

    Awesome finish on the row Steve! To inform others, he fell of the seat with 80m to go. But instead of stopping to get back on, he finished the row sitting on the rail and pulling like mad with his arms! True determination!

  4. Jeff

    Push Jerk – 5RM

    “Tank is on Empty”
    500M Row
    150 Double unders
    50 Burpees

    Time: 18:38

    It took me forever to get my first few double unders after that row!
    Great determination Pat!!!

  5. Ed

    Warm up x3 of
    10 push ups
    10 med ball cleans 20 lbs
    25 Double unders
    10 good mornings

    Strength Push jerk- 3-3-3-3
    135-155-165-185(Pr) No time for a 5th but I think 190 was attainable

    Row 500 meters
    150 Double-unders
    50 Burpees


    and some streching!

  6. Sonya

    I Love this picture of Chantal. She is amazing at skipping. Miss you guys and cant wait to get back to crossfit…going to suck to take a step backwards but looking forward to returning when my son doesnt need around the clock care. Keep up the good work you guys. See you soon.

  7. Patrick

    I’ll be doing a lot of bicep curls for the next week.

    Everyday WOD:

    AMRAP in 24 hours:
    1 bicep curl (choice of beer, rhum&coke, or any tropical drink)
    2 sips
    3 head turns to check out the beach scenery
    Post total reps in 7 days

    1. Jeff

      Heather, we are all doing 50 birtday burpees for you today!
      Liam, for you it’s double the 25 that were required.

      Happy Birthday!!! 😀

    2. Liam

      Thanks everyone!
      Enjoy the Burpees!
      Super fun!
      For me, it’s the 3rd Anniversary of turning 29.
      For Mum… she’s really just 25. And ROCKING IT!!!

  8. Jane

    Happy Birthday Heather!! Eat cake with sugary icing or we can no longer be friends! 😀

    Happy Birthday Rumpy!! No babies…cake only! 😀

  9. Jamie

    CFWU x 2

    Strength – Deadlift

    Row 500 meters
    150 Double-unders
    50 Burpees

    Time: 21:30

  10. Guy

    Warm Up

    Deadlift 5-5-5-5-5 / 135-185-195-205-215

    Row 500 m (1:49.9 PR)
    50 DU + 300 Singles
    50 Burpees


    Thanks for the encouragement Adam!

  11. Chantal

    CFWU x 2
    Strength (Deadlift)1-1-1-1-1

    Row 500 meters
    150 Double-unders
    50 Burpees
    Time: 14 min something

    Happy B-Day Heather and Liam !!!

  12. MC

    Warm up x 2
    Press (3): 45-65-70-65-65

    500 m row
    150 DU
    50 Burpees
    Time: 13:59 min
    Your legs are like Jello after that row. Happy with the 5+ DU in a row for the whole workout!! 🙂
    Tracey you did great today…you never give up and kept moving!!

    Happy Birthday Mum and Liam!!

  13. Owen

    Warm up x 3
    OHS 5’s 25, 30, 35, 40, 45

    WOD modified
    500 meter row 1:44:6 PR
    150 Box steps
    50 burpees


    Happy birtday Heather and Liam!!

  14. Melanie

    CFWU x2
    Strength: Front Squat x5

    Got my first pull-up without a band! 😀

    500m Row (PR 2:15 I think…)
    450 Skips
    50 Burpees

    Time: 16:03

    And signed the wall…. big night for me…

    Happy Birthday Heather and Liam!

  15. Dan

    CFWU x2

    Backsquat x5

    500m row 1:42
    150 DUs
    50 Burpees


    Did all the DUs but had to chain them together with singles.

    Happy birthday Mum and Liam!!! The 20s are a great age!

  16. krista


    Front Squat x 5
    45-65-95-115-120 (PR for reps – thanks for the feet pointer MC)

    500m row (1:57.4 – PR)
    150 DUs
    50 burpees


  17. Heidi

    Warm Up x 2
    Strength: Push Jerk X 1
    45-60-75-85-95(F)-90(F)….No PR today 🙁

    Wod: 500 M Row
    50 DU’s + 300 Single skips
    50 Burpees
    Time: 14:39

    The days almost over, but I hope the birthday duo had a great day.

  18. Raychell

    CFWU X 2
    Strength: Deadlift (5)

    WOD (Modified due to ankle)
    Row 500m (2:17)
    150 singles(on one foot)
    50 push ups
    Time=9 something

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