CFWU X 2
Strength 5-5-5-5-5
Deadlift 105-115-125-135-145(1)
WOD
AMRAP in 3 min. of:
10 pushups
30 singles (Counts as 10)
10 front squats 55 then 45 lb.
Rest 2 min.
Repeat for 4 rounds.
Total reps 172.
10 front squats

Strength: Push Press x3
45(5)-55-65-75-80-85(PR for reps)
felt like i could have gone more but was out of time. i cleaned all these too for practice for the WOD.

did 20 consecutive DUs before WOD (a PR, i had to stop before failing as i was loosing my pants!)

WOD: AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (75#)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 262

awesome effort by everyone – Pat and Jeff, you guys are animals with the heavy weights
nice to meet you Cindy!

CFWU x 2………..picked up a PR for unasisted Pull ups “6”
Strength 3’s
deadlift 155-175-195-215-225
WOD AMRAP 3 min
10 Push Up
10 DU…did 30 reg
10 front squats #95
2 min rest…go again
total 236 65-60-54-57

CFWU x 2
strength – deadlift
225×2
275×1
325×1
345×1
365×1
WOD AMRAP 3 min.
10 pushups
10 DU
10 Front squat 135#
2 min. rest X 4 rounds
80+56+52+50
total 238
Sorry for the whining too ðŸ˜€

CFWU X 2
Strength – OHS x1
35-40-45-50(PR)-55(PR)
10 pushups
10 DU
10 Front squat 55#
2 min. rest X 4 rounds
57+54+59+56
total 226

Darrell – I’m sorry for calling you out on the burpees…I hope that you are not too mad at me…I am sure that Kevin will forget that you still owe them ðŸ™‚

WOD AMRAP in 3 mins of
10 pushups
10 DUs
10 front squat (60#)
52-50-50-55
total 207 (switched to knee push ups midway through the second round)

tried kipping pullups with green band and then yellow – will start to include those occasionally in my workouts. My goal is to do straight hang pullups unassisted by August.

CFWU X 2
Strength 1-1-1-1-1
Back Squat 85-95-105-115-120(PR)

WOD: AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (did 70# first 3 minutes then went to 65# for the remainder)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 190

WU x 2
Strength = Cleans x 5
5-5-5-5-5
65-75-85-95-105 (PR for Reps)

WOD…. WAIT A BEEPEN MINUTE!!! I just did cleans x 5 and gassed my legs to finish in time for this…. and I see Front Squats at 135? WTF!!!?

WOD AMRAP in 3 mins of
10 pushups
10 DUs
10 front squat (115#) At least I started at 115#, did 6 and was “Physically unable” to continue. So, I downsized to 95#.
Rest 2 minutes
Rinse and Repeat 4 times.
48-50-54-57 = 209

My bleeping wrists are still sore. BUT!!! I got 10 DU’s in a row!!!! TOTAL PR!!
Marc you’re a monster! Dan, I’ve got mad respect for you sticking with the 135#
Maybe one day when I’m not such a little girl I’ll swing with the big boys like you.
Great work 6:30 crew!
And welcome Matt! Glad you didn’t die buddy! Crossfit = Fun! (to watch either before or after you’re done) *hehe*

CFWU X 2
Strength 3-3-3-3-3
Backsquat 65-100-110-120-130
WOD
AMRAP in 3 min. of:
10 pushups
10 DU
10 front squats 95
Rest 2 min.
Repeat for 4 rounds.
Total reps 198

After I got home I did a second workout with two friends…

run 400m
50 pushups
50 burpees
50 squats
50 situps
150 singles
run 400m
time : ~ 19:30

horrible morning after a hung over day yesterday.

Clean 5-5-5-5-5

65-95-115-135-155×1

AMRAP in 3 minutes of:

10 Pushups

10 Double Unders

10 Front Squats (135/95#)

Rest 2 minutes

Repeat for 4 rounds

Total reps: 198

CFWU X 2

Strength 5-5-5-5-5

Deadlift 105-115-125-135-145(1)

WOD

AMRAP in 3 min. of:

10 pushups

30 singles (Counts as 10)

10 front squats 55 then 45 lb.

Rest 2 min.

Repeat for 4 rounds.

Total reps 172.

10 front squats

Today’s a double sponsor day! Thank you to Heather and Cathy!

CFWUx2 (dips with yellow band)

Strength: Push Press x3

45(5)-55-65-75-80-85(PR for reps)

felt like i could have gone more but was out of time. i cleaned all these too for practice for the WOD.

did 20 consecutive DUs before WOD (a PR, i had to stop before failing as i was loosing my pants!)

WOD: AMRAP in 3 minutes of:

10 Pushups

10 Double Unders

10 Front Squats (75#)

Rest 2 minutes

Repeat for 4 rounds

Total reps: 262

awesome effort by everyone – Pat and Jeff, you guys are animals with the heavy weights

nice to meet you Cindy!

Pants to the ground crossfit edition…hahaha. Nce PRs by the way ðŸ˜€

Kevin, I had to switch to a 5:30 from 4:15…please release the 4:15

Tks

Back Squat – 3RM

135-155-175-185

WOD (135#):

53 / 50 / 50 / 50

Total = 203

The fundraising continues thanks to Heather and Cathy!

POST YOUR RESULTS!!! ðŸ˜€

I thought you had a good looking set of numbers there Jeff, so I copied it.

Kevin, can I get that 4:15? I was signed up for 5:30.

Aww, that’s cute. You want to workout with Jane.

Who would not want to. She’s hot.

It is all about her Crossfit butt!

Angela, is that a prayer or a muscle-up progression?

Jeff, I think it is a bit from column A and column B…

Hi Kevin need to cancel my 6:30 spot I singed up for a 3:15 spot instead.

Thanks

Need to cancel my 3:15 pm today.

Hi Kevin, I booked a spot at 3:15 so can you “switch” that for me. That way there is a 4:15 available. – Cat

I booked Cathy’s 415pm so my 530 spot is available now.

Kevin, I just signed up for a 5:30 so can you get rid of my 6:30 booking. Thanks

CFWU x 2

Strength – Press

1-1-1-0-1-1

95-105-115-125-120-125PR

WOD – AMRAP in 3 mins

10 Pushups

10 Double Unders

10 Front Squats 135#

56/54/53/50

Total: 213

Looks like you had a great day! Nice work!!!

Thanks, had a good workout! Had to talk myself out of signing the wall, feeling better now!

wupx2

strength x5

deadlifts 100-105-115-120-125

amrap in 3 mins

10 push- ups

30 single skips

10 front squats(65)

total: 219

CFWU x 2 (no ring rows)

Strength 5’s Front Squat

45-95-115-125-135-135 (PR for weight+reps)

WOD (95lbs)

1+10 d/u’s – 50

1+ 9 d/u’s – 49

1+ 9 push ups – 39

1+ 6 push ups – 36

_____________

174

Double unders took awhile but getting better.

Your DUs have really improved Andy! Congrats!!

CFWU x 2

Squats 1-1-1-1-1

135-185-215-225-245

WOD: AMRAP in 3 minutes

10 push ups

30 singles undres

10 front squats # 125

Rest 2 minutes

4 Rounds

60-51-47-50 = 208

Good jobs boys & girls!

WU x 2

Push Press 3-3-3-3-3

45-55-65-75-80

WOD @ 70# & Push ups from knees – 212

My most humble apologies for my indecorous discourse. Front squats make me prickly.

Strength 5×5

Front Squat at 130lb

WOD

400m run

3 rounds: 15 power snatch (65lb), 35 DU

400m run

Time :10:51

Weighted Pullups x1

20×3

40-50-60-70-80(F)-77.5 (All strict)

European Regional WOD

Run 400m

3 rounds of:

15 Power Snatch (90#)

35 Double Unders

Finish with 400m Run

9:47

I love the taste of blood! (not really)

Warm up x 2 with Chest to bar pull up and ring dips

wod: AMRAP in 3 min of:

-10 pushup

-10 DU

-10 FRont squat #95

-2 min rest

For 4 rounds

221 reps

This wod kick my a$$!

Nice work everyone!!

CW x 2

Push Press (3 reps) 65-75-85

WOD â€“ AMRAP in 3 mins

10 Pushups

10 Double Unders

10 Front Squats 95lbs

2 minute rest

244 reps

This was brutual….my poor wrists! Thank you Kevin for putting up with my whining.

Wow Gillyon, kick ass result and as rx’d.

WU x2

Strength – OHS x3

50-55-65-70-75

PR for Double unders before the WOD! 17 in a row

AMRAP 3min

10 pushups

10 double unders

10 front squats #65

rest 2 mins

246 Reps

CFWU x2

Deadlifts x3

135-225-245-255-265

WOD: AMRAP 3min

10 Push ups

10 Double unders

10 Front squats @135 lbs.

2 min rest

Total: 203 (53,50,50,50)

Brutal is a solid description of this.

Nice results!

CFWU x 2………..picked up a PR for unasisted Pull ups “6”

Strength 3’s

deadlift 155-175-195-215-225

WOD AMRAP 3 min

10 Push Up

10 DU…did 30 reg

10 front squats #95

2 min rest…go again

total 236 65-60-54-57

Great PR Owen! Congrats!

Congrats on your PR!!

thanks guys

Warm up x2

Strength- Back Squat x1

45-50-55-60-65-70-75-80-85 (pr)

(My previous pr was 55, I would do the math but Kevin would just correct it…)

WOD AMRAP 3min

10 pushups (from knees)

30 single unders

10 front squats #45

rest 2 mins

206 reps of pure hell

CFWU x2 (no pull ups though)

WOD: Amrap 3 min x4 with 2 min rests

10 push ups (knees)

30 skips

10 back squats (35lbs)

Total: 266: 62-68-70-66

(Note: This was seriously modified because I have a kink in my neck and didn’t want to injure myself further.)

Dan you better take extra care of that kinky spot ðŸ˜€

CFWU x 2

strength – deadlift

225×2

275×1

325×1

345×1

365×1

WOD AMRAP 3 min.

10 pushups

10 DU

10 Front squat 135#

2 min. rest X 4 rounds

80+56+52+50

total 238

Sorry for the whining too ðŸ˜€

Beau PR mon homme! ðŸ™‚

Lol..I think everyone were whining for that one! lol!!

Great job Marc!

80!!! Wow!

did you see my 2nd, 3rd and 4th round hahaha. kinda blew my load to early. ðŸ˜€

That’s what she said?

You’re such a funny bunny. tricks are for rabbits

Warm U p x 2

Push Jerks @ 5 Reps.

45-55-65-70-75

WOD:4 rounds of AMRAPS in 3 minutes & 2 minute rest

10 Push Ups

10 DU’s (I did 30 single)

10 Front Squats 75#

Total: 242 (57,65,60,60)

This was a real wrist burner!

You kicked my ass!

CFWU X 2

Strength – OHS x1

35-40-45-50(PR)-55(PR)

10 pushups

10 DU

10 Front squat 55#

2 min. rest X 4 rounds

57+54+59+56

total 226

Darrell – I’m sorry for calling you out on the burpees…I hope that you are not too mad at me…I am sure that Kevin will forget that you still owe them ðŸ™‚

Congrats on the PR! ðŸ™‚

I wrote it on the board ðŸ™‚

CFWU x 2

Strength x 3 — Push Press

75-85-95-105-115 PR for reps

WOD

AMRAP in 3 min. of:

10 pushups

30 singles (Counts as 10)

10 front squats x 115 lbs

Rest 2 min.

Repeat for 4 rounds.

56 – 50 -50 -50 = 206

It didn’t look so bad on paper, but man did it S U C K!

Warm up times 2

strength push jerk 3’s

55-65-70-75-80-85-90(pr 3 reps) Woohooo!

WOD AMRAP in 3 mins of

10 pushups

10 DUs

10 front squat (60#)

52-50-50-55

total 207 (switched to knee push ups midway through the second round)

tried kipping pullups with green band and then yellow – will start to include those occasionally in my workouts. My goal is to do straight hang pullups unassisted by August.

Great job on a tough WOD everyone ðŸ™‚

Warmups *2

Strength: Shoulder press 3reps

70/75/80/85/90

WOD AMRAP in 3 mins 4 rounds

weight 65 lbs

total 197 ( switched to knee-pushups 1/2 way, singles jumping *3 )

Good way to start the week.

pm workout –

CF Endurance on the bike – going up berry mills and the old homestead towards salisbury

4 rounds of 3.5km bike / 2 min recovery

6:16-6:47-6:45-8:46 (that last one was brutal and ALL uphill)

total with warm up, intervals and cool down – 37km in 1h20

very happy to be averaging 30km/h and above for the first 3

awesome numbers on the posts today – wow, everyone did wicked on that sucker.

CFWU X 2

Strength 1-1-1-1-1

Back Squat 85-95-105-115-120(PR)

WOD: AMRAP in 3 minutes of:

10 Pushups

10 Double Unders

10 Front Squats (did 70# first 3 minutes then went to 65# for the remainder)

Rest 2 minutes

Repeat for 4 rounds

Total reps: 190

This was BRUTAL.

Push Jerk 5RM –> 95-115-135-155

WOD w/ 135# –> 273 reps

That was disgusting!

WU x 2

Strength = Cleans x 5

5-5-5-5-5

65-75-85-95-105 (PR for Reps)

WOD…. WAIT A BEEPEN MINUTE!!! I just did cleans x 5 and gassed my legs to finish in time for this…. and I see Front Squats at 135? WTF!!!?

WOD AMRAP in 3 mins of

10 pushups

10 DUs

10 front squat (115#) At least I started at 115#, did 6 and was “Physically unable” to continue. So, I downsized to 95#.

Rest 2 minutes

Rinse and Repeat 4 times.

48-50-54-57 = 209

My bleeping wrists are still sore. BUT!!! I got 10 DU’s in a row!!!! TOTAL PR!!

Marc you’re a monster! Dan, I’ve got mad respect for you sticking with the 135#

Maybe one day when I’m not such a little girl I’ll swing with the big boys like you.

Great work 6:30 crew!

And welcome Matt! Glad you didn’t die buddy! Crossfit = Fun! (to watch either before or after you’re done) *hehe*

Hahaha, you’re a funny man Liam. Congrats on the DU PR!!

Woohoooooo on the DU PR!

CFWU X 2

Strength 3-3-3-3-3

Backsquat 65-100-110-120-130

WOD

AMRAP in 3 min. of:

10 pushups

10 DU

10 front squats 95

Rest 2 min.

Repeat for 4 rounds.

Total reps 198

After I got home I did a second workout with two friends…

run 400m

50 pushups

50 burpees

50 squats

50 situps

150 singles

run 400m

time : ~ 19:30