Intro WOD

1
Oct

Intro WOD

AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats

Even if tomorrow is full on Zenplanner, and you need to get the 1000m row done, shoot me an email and come anyway. Thanks!

Shriekyyyyyyy!

50 Responses

  1. Marcel

    CFWU x 2

    Strength x 5 OHS

    45-50-55-60-70

    Intro WOD – AMRAPS in 10 minutes

    5 push ups
    10 sit ups (bent knee)
    15 squats

    12 rounds + 5 push ups (not a PR, but I beat Heidi and really that’s all that matters)

  2. Heidi

    Two words Marcel…Straight Leg

    Kevin – I’m not booked in for Saturday’s work out, but I will be there to do the 1000 m row.

  3. Marc H.

    CFWU x 2
    Front squat 1’s
    135-185-205-225PR-235PR
    Intro WOD – 12 rounds + 12 squats
    can’t wait to try this one again in 7 weeks

  4. Joanna

    WU x2
    Strength – Push Press x3
    50 60 70 80 85

    Intro WOD – 12 + 6 situps (PR! previous score was 9 + 12 squats)

    Happy weekend 🙂

  5. Heather (Mum)

    CFWU X 2
    Strength Back Extensions
    5 sets of 10

    WOD
    Intro: 5 pushups
    10 situps
    15 squats
    6 rounds plus 10 sitips
    Great job everyone.

  6. Jamie

    CFWU x 2

    Strength – Deadleft
    1-1-1-1-1-F
    225-275-325-355-385-390

    WOD – AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    10 Rounds and 6 Situps

    10 Burpees
    1 min plank

  7. Tracy S.

    WU X2
    Srength – Front Squat X1
    55-65-75-80-85!

    WOD: INTRO – 9 Rounds!!
    1st time for this workout since my Trial Class when I did 6.
    Feelin’ stronger every day 🙂

  8. Andy

    CFWU x 2 (no ring rows, push ups from knees)

    Squats
    45 x 5
    65 x 5
    115 x 5
    Amrap backsquats – 135 x 12

    Deadlifts
    45 x 5
    65 x 5
    115 x 5
    165 x 5
    215 x 5
    225 x 5
    Deadlifts amrap 215 x 12

    Intro WOD
    5 push ups (knees)
    10 sit ups
    15 squats
    ————-
    7 + 5 push ups

  9. MC

    Warm up x 2
    Deadlift 5RM: 135-155-165-175-185(2)

    Intro wod
    -5 pushup
    -10 situps
    -15 squats
    13 rounds + 5 pushup + 5 situps
    1 full round less than my PR!! 🙁

    1. MC

      Thanks Heidi!!! Well I just realize that last time I did bend knee and this time with straight legs…so I can’t really compare…so I’m happy!!

  10. Sonia

    Deadlifts
    warmup at 95 and 135
    5×160, 5×185, amrap x 210 got 9 reps

    Intro wod
    subbed ring rows instead of push ups and did straight leg sit ups instead of bent!
    13 rounds + 4 squats (slower with straight leg sit ups!!)

  11. Heidi

    Warm up x 2

    Cross Fit Total: 425 Increase since last March by 25
    Back Squat: 140-155-160(PR)
    Shoulder Press: 65-70-75(f)…been stuck at 70 on this forever.
    Dead Lift: 185-195-200(f)

    WOD:
    5 Push Up
    10 Sit ups (Straight Leg)
    15 Squats

    11 Rounds + 7 Squats

    Big day at gym…can’t wait to see what impact Paleo will make on these result.

  12. krista

    WUx2
    Strength Push Press x1 45(5)-50-65-80-90-95(PR)-100(PR)-105(f)

    Intro Wod:
    5 push ups
    10 sit ups (straight leg)
    15 squats

    12 rounds + 10 squats
    last time was 13 rounds + 5 sit ups – lets see how paleo brings my numbers back up!

  13. Gabriel

    WUx2

    Strenght – Push Press
    3-1-1-1-1-1
    65-95-115-135-145(f)-145(PR) Yesss!!! 🙂 my 135 was shaky and out of balance. Failed 145 1st time(Kevin pointed that my feet where too wide appart). 2nd attempt took that 145 and nailed it.

    WOD: AMRAP in 10min
    5 Push Ups
    10 Situps (bent knee)
    15 Squats

    10 + 8 situps

    Great work everyone!

  14. Mario

    WUx2

    Strenght – Deadlift x1
    225/235/245/255/275/295(PR!) 😀

    WOD: AMRAP /10min
    5 Push Ups
    10 Situps (bent knee)
    15 Squats
    RESULT: 11 rounds + 4 sit-ups (PR!) 😀

    Great job everyone and good luck with the Paleo Challenge!

  15. kerry

    WUx2

    Strength
    Backsquat 45, 65(PR)
    Press 45, 60, 65, 70(PR)
    Deadlift 135(PR), 155(PR), 165(PR), 170(PR), 200(PR)
    CFT 335 (yay for the backsquat!!) 😉

    WOD AMRAP/10mins
    5 push ups (from knees)
    10 situps (straight leg)
    15 squats

    9 rounds + 5 push ups + 4 situps

    First time doing this since i started 2 months ago, and i think that day i only squeaked out 3 1/2 rounds. it was…um…sad. 🙂

    Big PR day for me!! Toot, toot!! 🙂

    Great job to everyone!!

  16. WU x 2

    Deadlift – 45×10, 65×5, 85×5, 100×5, 115×5, 130×15

    WOD – AMRAP in 10 min. of:
    5 Push Ups (from knees)
    10 Sit Ups (bent)
    15 Squats

    13 rounds + 6 Squats

    Great work today everyone! 😀

  17. Pierre A.

    WU x 2
    Crossfit Total:
    back squats: 295-325-335
    Shoulder press: 165-175-180(fail)
    Deadlift: 405-445(bad form, didn’t count)-435
    Crossfit total: 945

    WOD: 14 rounds +5 push ups +8 sit ups

  18. Liam

    WU x 2 (subbed rig dips for pushups)
    Strength: Push Press x 1
    1-1-1-1-1
    95-105-125-145-165(Fail and ouch!) I really had the 165 overhead and elbows lockedout but just as I got there felt a not good, weird twinge… tweak… pop type of thing in my back. Dropped the bar and immedeately started yoga stretching.
    Coach got me to “Hang” around a bit and then I called it a day.

    Really sucks because I like doing this WOD as a measuring post. Back is tender tonight. I’ve taken some anti-inflammatories, had a cool soak and have an ice pack on it now. Friggidy frig! 155 was my old PR… I guess I should have gone for 160 instead.

    Hope everyone has a great weekend!

  19. Gabrielle

    Warm up times 2

    Strength deadlift 3s

    95×5, 135, 145,165, 175, 185

    WOD 12 rounds plus 4 sit-ups

    Great results for everyone today 🙂

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