Surprise!

9
Oct

Surprise!

Again Faster Competition WOD
8 rounds
100m Sprint
8 Burpees

Insert caption to comments!

 

44 Responses

  1. Steph F.

    Modified WU

    WOD:
    8 rounds or max in 10 min:
    100m sprint
    8 burpees

    7 rounds + 5 burpees, only 3 burpees left!
    Wish I would’ve finish within 10 mins, but considering that cardio isn’t my strength, I’m still happy with my result!
    Good job everyone!

  2. Sonia

    8 rounds:
    100m run
    8 burpees

    7:07

    Here’s a few recipes we were discussing after the workout!
    Cajun salmon: lightly brush some olive oil on 2 salmon filets. Mix the following spices and sprinkle over salmon.
    1 1/2 tsp paprika
    3/4 tsp ground black pepper
    1/2 tsp salt
    1/2 tsp dried oregano
    1/2 tsp chilli powder
    1/2 tsp dried mustard
    1/4 tsp dried thyme
    pinch of cayenne pepper

    450F for 15-20 min

    Another recipe for salmon… heat balsamic vinegar, maple syrup and some garlic in a pan. Baste half of it on salmon, put in oven 15-20min. Half way through add more of the mix on the salmon.

    Enjoy!

  3. Rob W

    Warmup

    800m run
    25 jumping jacks
    10 twisting pushups
    15 squats

    WOD
    8 x 100m sprints
    8 burpees

    7:35 or as often referred to… 12 seconds faster than Joanna

  4. Marc H.

    Warm up
    mobility
    800m run
    25 jumping jacks
    10 twisting pushups
    15 squats

    WOD: 8 rounds of
    100m sprints
    8 burpees

    6:51 or Kevin + 12sec. (I think)

  5. Mario

    Warm up:
    mobility
    800m run
    25 jumping jacks
    10 twisting pushups
    15 squats

    8 rounds:
    – 100m run
    – 8 burpees

    time: 8:12

    That was good stuff!

  6. Jeff

    WOD –> 9:07
    Proof that food and beverage choices greatly impact performance. ๐Ÿ˜‰
    Burpees went well. Running… not so much.

  7. Pierre A.

    Warm up: 800m jog
    25 jumping jacks
    10 twisting push-ups
    15 squats
    stretching

    WOD: 8 rounds of:
    100m sprints
    8 burpees

    Time: 5:21.97

  8. krista

    warm up
    WOD: 7:20 – and still coughing – take that tanya wagner!

    here’s a really tasty herb rub for fish, meat etc
    makes a fair amount, and lasts a while – store in air tight container away from light

    1/2 cup paprika
    1/4 cup chili powder
    3 Tbsp salt
    2 Tbsp of each: ground coriander, garlic powder, curry powder, hot mustard powder
    1 Tbsp of each: ground pepper, dried basil, dried thyme, ground cumin and cayenne pepper

    1. krista

      kevin – you didn’t say that tanya wagner was 15 weeks pregnant when you said i beat her time. but i still beat her. yay!

  9. Marcel

    Warm up:

    mobility
    800m run
    25 jumping jacks
    10 twisting pushups
    15 squats

    8 rounds:
    – 100m run
    – 8 burpees

    time: 8:57

    I really enjoyed this little WOD, great job everyone!

  10. Heidi

    Caption: “Fe Fi Fo Fum…what an ass kicking!”

    Warm up:

    mobility
    800m run
    25 jumping jacks
    10 twisting pushups
    15 squats

    8 rounds:
    – 100m run
    – 8 burpees
    7 Rounds + 3 burpees.

    What a lung burner. I am really disappointed in my inability to finish this work out within the 10 minutes. 5 lousy burbees….GRRR! I know I could have sucked it up & pushed harder. I’ll finish it next time.

  11. krista

    here’s that guacamole recipe i mentioned today too kevin..my mom doesn’t like avocado but she loved this dip.

    “Heatherโ€™s Guacamole”

    2 Avocados
    ยพ c chopped tomatoes
    ยฝ c chopped red onion
    2-3 cloves garlic
    1 juice of a fresh lime
    ยพ c fresh cilantro
    Chipotle sauce to taste

  12. Joanna

    WOD – 7:47…or 12 seconds slower than Rob..

    Happy with that time considering running (and cardio) tops my goat list.

    Have a great turkey day everybody!

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