4-Cycle Met Con

17
May

4-Cycle Met Con

***Poker night is this Saturday at the gym! Sign up on the board.

AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (135/95#)
Rest 2 minutes

Repeat for 4 rounds

Practicing muscle-up progressions

65 Responses

  1. Patrick

    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

  2. Heather (Mum)

    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

  3. krista

    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!

  4. Jeff

    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!!! 😀

  5. Cathy

    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

  6. Jamie

    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

  7. Lisa

    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

  8. Andy

    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.

  9. Guy

    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!

  10. 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.

  11. Kevin

    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)

  12. MC

    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!!

  13. Gillyon

    CW x 2
    Push Press (3 reps) 65-75-85

    WOD – 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.

  14. Joanna

    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

  15. Dan

    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.

  16. Owen

    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

  17. Tracy

    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

  18. Mel

    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.)

  19. Marc H.

    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 😀

  20. Heidi

    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!

  21. Cathy

    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 🙂

  22. Marcel

    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!

  23. Gabrielle

    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 🙂

  24. Gerry

    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.

  25. krista

    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.

  26. Raychell

    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.

  27. Liam

    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*

  28. chantal

    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

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