Say hello to your little friend

8
Sep

Say hello to your little friend

200m Med Ball Run

3 rounds of:
21 Med Ball Situps
15 Med Ball Lunges
9 Med Ball Cleans
3 Med Ball Pushups

200m Med Ball Run

Worse than a med ball run?

43 Responses

  1. kerry

    Sorry for the late notice, but i’m a wee bit sleep deprived (i love my kids, i love my kids, i love my kids), could you please cancel my 6am.

      1. kerry

        gee…was i sleeping when i was registering too? i was “multitasking” a bit when i went to register, so i must not have been paying attention…wouldn’t be the first time. 🙂

  2. Gabrielle

    Warm up times 2 kipping pullups 2 without band the rest on the yellow band

    Strength deadlift 1s

    45×5, 95×5 105-115-120(WU)
    125-145-165-185-205(PR)

    WOD with 14# medball

    Time 8:23

    In retrospect, those 3 pushups on the medball seemed silly… Next time the number of reps on that one should probably be higher for it to mean anything. Please remember I’m a new trainer and still have so much to learn 😀

  3. Joanna

    WU x2
    Strength – Front squats x5
    65 80 100 110 120(PR reps)

    Med Ball WOD with #14
    8:40

    Holy hamstrings from yesterday..i’ll be walking funny for a while!

  4. Mario

    WUx2

    Strenght – Cleanx5
    95-105-125-145(4) … I guess I forgot to do a fifth set. Goat = Counting?

    WOD with 20#, time: 9:50

    Man was I not feeling it this morning, wouldve help if I had 8 hours sleep instead of 5-6…

    Also, “C” word… no one heard… Im honest like that.

  5. Owen

    cfwu x 2
    33 Birthdays burpees….Thanks Matt

    Cleans 3’s
    75-95-105-115-125

    WOD…..all with 20# MedBall
    200M run
    21 Situps
    15 Lunges
    9 Cleans
    3 Push Ups
    200M run

    Time 9:47

  6. Jeff

    Deadlifts – 5RM
    135-185-225-250-275

    WOD (20#) –> 9:15

    Congrats to my sister Tracy S. for her first CrossFit workout!
    It doesn’t always get easier …. but it always gets better from this point on … 😉

    1. Tracy S.

      Thanks Jeff!! and thanks for encouraging me to try this.
      It was tough to finish tonight, but made it to the end – slowly!
      Looking forward to getting to know everyone better .. and getting “stronger”.

  7. Keitha

    Thanks to everyone at the 4:15 for helping me get thru my 3rd class! But Matt you need to stay home on your birthday next year! LOL! (or let me know what class your taking!)

  8. krista

    CFWUx2
    Cleans x5 45-65-75-80 (PR for reps)

    WOD: with 14# ball – 7:47
    i was so excited to get back out on the run that i realized i had forgotten my last round of cleans while i was running, so did them at the end instead.

    stretch – 2 min shoulder / chest thingamagiggy

  9. Tracy

    “Say hello to your little friend” …well little friend say hello to my middle finger!

    Warm up x 2

    Strength, power clean, 45,50,55,60,65 x5

    WOD with #10 ball

    200m run without ball
    3 rounds
    21 Situps
    15 Lunges
    9 Cleans
    3 Push Ups
    200M run without ball
    Time: 12:50

    And two min bar stretch
    I found this WOD to be exhausting..good job Gabrielle, I think I actually hated you today! 😉

    Welcome Tracy S, it was great to meet you!

  10. Liam

    WU x 2
    Strength = Back Squats x 5
    5-5-5-5-5
    95-115-135-145-155 (PR for reps)

    WOD with #19 ball

    200m Run
    3 Rounds
    21 Situps
    15 Lunges
    9 Cleans
    3 Push Ups
    200m Run
    Time: 10:21

    Great work 6:30 crew! We were sooooo good that Kevin stuck around a little longer to enjoy our performance! *hehe*
    Great race Marcel! You win…. this time!

    1. Gabriel

      WUx2

      Strenght Cleans
      5x 45-65-75-85-95-110(6)

      WOD with 14# I think…was the small duck tape ones.

      200m swim, i mean run

      3 Rounds ea
      21 SitUps
      15 Lunges
      9 Cleans
      3 Push Ups

      200m run

      11:29

      Great job to all the peeps!

      Happy Bithday Matt!

  11. Marcel

    cfwu x 2

    Strength x 1 Cleans

    95-135-155-165-185 PR 🙂

    WOD…..all with 20# MedBall
    200M run
    21 Situps
    15 Lunges
    9 Cleans
    3 Push Ups
    200M run

    Time 10:20

    Glad I took my shirt off before the first run, I used it on my second round to dry my ball since Kevin wouldn’t let me grab a dry one! Great job everyone – nothing beats running in the rain!

  12. Heidi

    Warm up x 2

    Dead Lifts @ 5 Reps.
    100-115-130-145-160

    WOD…..all with 14# MedBall
    200M run
    21 Situps
    15 Lunges
    9 Cleans
    3 Push Ups
    200M run

    Time 8:30

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