Wednesday Workout


Wednesday Workout

Start with 50 situps (straight leg), then…
Complete 6 rounds of:
5 Deadlifts (95/65#)
5 Push Press/Jerk (95/65#)
And finish with another 50 situps

Chantal F working to get her chin over the bar

44 Responses

  1. Shane

    Hi folks. I was registered for the 4:15 class today (Wednesday) and have to change to 5:30. I managed to book a 5:30 spot but I can’t seem to cancel my 4:15. If an admin could kindly cancel my 4:15, that would open up a slot for someone else. Sorry for any inconvenience…

  2. lance

    Warm up
    3 rounds:
    10 push ups
    10 deadlifts
    20 lunges #45
    10 situpps
    shoulder press 5-5-5-5-5

    WOD 7:33

    Hard time on strength today ugh. Great job today everyone.

  3. krista

    i just HAD to do yesterday’s squat WOD this morning at home

    total: 607 YOUUCH!

    i’m planning to do CF Endurance’s TOSH bike WOD 3x (1/2mile + 1 mile+ 2 mile) today – that’s gonna be nasty after those squats!

      1. krista

        thanks Ed, your numbers were definite motivation – and now we’ll see how tomorrow feels.

        i’m a gluten for punishment though and did a nasty high paced (28km/h average) bike ride with a bunch of tri dudes tonight too. standing up is hurting right now, i can’t imagine what going down my stairs in the morning will feel like!

  4. Sonia

    Ohhh, would love to try this one!!! Nice combo! Have a nice day everyone;) Oh and Kevin would be happy to hear that my legs are really sore from yesterday, as I’m sure most of you are!!!

    Krista… 600!!! wow, that’s insane, good job!

  5. Ed

    Today was a great tale of LEG DEATH. We started of with some

    Mobility + Quads screaming + pain
    then we decided to do
    3 rounds of
    10 push ups
    10 deadlifts
    20 WALKING LUNGES WITH 45 LBS over head..
    10 bent knee sit ups

    Strength was…. QUAD RUPTURING FRONTSQUATS 5-5-5-5
    185-195-205-215 I had to call it quits, I almost pooped myself on the last one but I think it was a PR? I wants 225 ah well

    WOD with 95 lbs was


    did some light stretching afterwords…

    I hate it when you wake up and your ass is sore… (awkward)

  6. Liam

    WU x 3
    Strength = Cleans x 3
    95-105-115-125PR-135PR PR’s for both Weight and Reps.
    It felt prettt good, 135 felt manageable.

    50 Situps (straight leg)
    6 rds;
    5 Deadlifts
    5 Push Press/Jerks(95#) (You could do either Push Presses or Push Jerks, not both)
    50 Situps (straight leg)

    Time = 7:16
    Liked this one actually. A good fast one if one could manage to not put the bar down. Hmmmmm Goal Board?….
    Great work 6:30 crew! Strong finish tonight.

    1. Liam

      Oh, and by “prettt good” I mean, Prettt good….. what? Ya wanna fight bout it?
      Do ya?

      (I’m really fragile! please don’t hurt me. Yikes!)

  7. Chantal

    WU x 2

    push jerk 5-1-1-1-1-1 / 45-75-85-95-105-115(PR)

    50 Sit ups
    6 rounds of 5 Deadlifts & 5 Push Jerks (65#)
    50 Sit ups

    Good job everyone !

  8. Gabrielle

    Warm up times 3 (my right leg is still killing me on the squats :s)

    Strength Deadlift (decided to switch from front squat until my leg heals)

    3s of 115-125-135-145-150 (pr is 155 on 1s)

    WOD as prescribed at 65# 😀 did jerks the whole way through… Cleaning and the jerks slowed me down quite a bit as I found the weight heavy but I’m glad I did it rxd. I liked this one!

    My hat goes off to Shane who did 6 rounds of push presses and AND jerks! More fitness for you 🙂

  9. Marc H.

    CFWU x 3
    strength – Push Press 5’s
    95-115-135-145(PR)-150(PR for reps)
    WOD – 50 sit ups
    6 rounds of 5 deadlifts & 5 push press or jerks (95#)
    50 sit ups
    time 6:35
    Good push 630 crew

  10. Tracey

    Warm Up x2

    Deadlift x1

    50 Sit Ups
    6 rounds of
    5 Deadlifts (65#)
    5 Push Jerks (65#)
    50 Sit Ups

    Time: 7:06

  11. Heidi

    CFW x 3

    Cleans x 3

    50 sit ups
    6 rounds of 5 dead lifts 5 Rounds of Push Jerks (65#)
    50 sit ups
    Happy to have done this one as RX’d. Thanks to the morning crew for the extra push on this, or I may not have gone for it!

    Definitely feeling the squats today. Legs felt stiff, but still bearable at this mornings WO. As the day went on however, it went downhill fast. I am realizing that we have waaaay too many stairs in our house. Tomorrow will be a rest day after all 🙂

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