Rain or shine…


Rain or shine…

4 rounds of:
Run 400m
Rest 2 minutes

Post time of each round to comments.

Knees, meet Elbows. Elbows, this is knees.

48 Responses

  1. Marcel

    CFWU x 3

    Strength x 1 Push Jerk

    85-95-105-125-130 PR (previous PR 105#)

    W.O.D. 4 rounds

    400 m run
    2 min. rest

    1:38 1:36 1:42 1:42

    Great job everyone!

  2. Marc H.

    I would like to thank Mum,Pierre,Gabrielle and MC for all the time spent at the gym the past week when Kevin was bathing in the sun. You all did a wonderful job. 😀

    1. krista

      I AGREE TOO!
      it has been very gracious of all of you to have taken time out of your busy schedules to help kevin out and keep us going while he’s been away. thank you!

  3. krista


    Strength: Push Jerk x5

    WOD 4 400m runs, 2 min rest
    1:30, 1:27, 1:28, 1:31

    nice to meet some new faces at the morning session, good work everyone!

  4. Heather (Mum)

    Thanks Marc and Jamie. It was a pleasure. I bet Kevin will be glad to be back at the gym tomorrow. They fly in tonight.
    Great job am crew.
    If it is raining hard this afternoon we will do Tabata rowing instead of running. Come prepared for anything.

  5. Jane

    Thanks for all your great coaching Heather, Gabrielle, MC and Pierre! I especially appreciated it yesterday for my Squat Cleans and the WOD as rx’d. I’ve made some progress since Saturday when I was a very slow learner. (What? No rest or dancing between the push ups and pull ups? Well that’s just silly.) Hee hee hee…

    1. Pierre

      No, only 2, people have to look online to see what is available!
      Some people already booked online for some 4:15 spots!

  6. Marc H.

    Just wondering if some of you would consider skydiving? If yes, it would be cheaper as a group and Steph and I would go on the weekend of the 5th and 6th of June. You can email me at [email protected] if interested or on here. thanks 😀

    1. Owen

      I did it last Sept for the 1st time and if you had a group i would go again. Are you looking at tandem or the 1/2 day training and 3000 ft jump?

  7. Sonia

    Strength 5×3
    Shoulder press 70-85-85-85(failed 3rd rep)-85
    Front Squat 120-135-135-135-135

    4 rounds of 400 m run
    1:39 1:37 1:38 1:38

  8. Jamie

    CFWU x 3

    Strength – Deadlift

    WOD – 4 Rounds of
    Run 400m
    Rest 2 minutes

    1:29 1:31 1:37 1:39

  9. Guy


    Overhead Squat
    30-45-55-65-75 Thanks Owen!

    WOD: 4 rounds of 400m run
    rest 2 minutes

    1:35, 1:34, 1:44, 1:49

    I blew my load early on this one. 🙂

  10. Owen

    CFWU x 3
    Clean 1-1-1-1-1
    65-85-105-120PR-120(same weight-wanted to improve tecnique)

    Peplaced running with Rowing

    400M x 4 with 2 min rest between each
    1:27 – 1:26 – 1:27 – 1:30

  11. Jeff

    Overhead Squat – 1RM
    75-95-105-115-125(f)-125(PR by 25!) 😀

    4 rounds of 400m run
    rest 2 minutes

    1:28, 1:32, 1:39, 1:42

    Michael Johnson holds the 400m world record at 43.18 seconds! …More than twice as fast as my runs! Kevin, we should try a 100m sprint to compare ourselves to Usain Bolt!

  12. Gillyon

    CW x 3
    Squat Cleans 65-95-105-115failed 115

    4 rounds of 400m run
    rest 2 minutes
    1:15, 1:18, 1:23, 1:29

    My last run was terrible and I let a boy beat me. 🙁

  13. Andy

    CFWU x 2 (ring rows 10×2)

    Strength 5’s OHS/Goat
    45-45-45-75(tried Guys’ pumps on)-45

    WOD 4 rds
    400m run
    2 min rest
    1:37, 1:39, 1:45, 1:43

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