WU x2 (was able to do knees to elbows today ðŸ™‚ not a big deal for most but i haven’t been able to do that for a couple weeks!)
Shoulder Press x5
35 40 45 50 60

Row 500m
150 Double Unders
50 Burpees
11:45

PR of 3:10 and last time i did singles not doubles. Awesome PR Pat!

This was my first big DU WOD. It took my about 10-11mins for the 150 DU. They are definitively getting better and I’m really happy with this result!
Thanks Marc and MC for not letting me switch to singles! ðŸ™‚

Please cancel my 415 ..gotta stay at work longer…

Kevin, I took a 4:15. Would you please cancel the 6:30 spot I had booked. Thank you.

I will not be in for the 7am …may try later….not feelong well

I smell better then you, you sasquatch!!! even if I have sweat lines – Liam

WU x 2

Strength: Front Squat 1’s

160-185-215-240-265(PR)

WOD: 500m row

150 double unders

50 burpees

Time: 7:35

Front Squat x1

95×5-135-160-185-205(PR by 10lbs)

WOD:

Row 500 meters

150 Double-unders

50 Burpees

Time: 10:12

Last time I did this I finished in 25:06. So that’s a 14:54 PR. No joke ðŸ™‚

Wow! Pat That is great improvement.

It’s not all about strength.

Nice front squat pr too bud!

Way to go Pat!

Patrick that’s freaking awesome!!!!

Fantastic Patrick!!!

WU x2 (was able to do knees to elbows today ðŸ™‚ not a big deal for most but i haven’t been able to do that for a couple weeks!)

Shoulder Press x5

35 40 45 50 60

Row 500m

150 Double Unders

50 Burpees

11:45

PR of 3:10 and last time i did singles not doubles. Awesome PR Pat!

Yeah…a ‘little’ cardio…

CFWU x2

Strength: Push Jerk

5x 50-55-60-70-75

WOD:

– Row 500m

– 150 DU’s

-50 burpees

= 14:49

WU x 2

Dead Lift x 5

165-175-185-195-205(1 time)

WOD: 500 m

150 double under’s

50 burpees

Time: 10:30 Burpees were slow as usual.

Great job a.m. crew!

Steve (M/35/192)

CFWU x 2

Back Squat (5RM @ 0.85 of 265)

135 x 5

175 x 5

190 x 5

205 x 1, 2, 2

Stopped as this was heavy this morning.

WOD – 14:27

500m Row (1:36.7 PR)

450 Singles

50 burpess – sucking hard at this point.

Over did it on the row and paid for it throughout the rest.

Nice work all.

strength – bench press

deload day 5×80, 5×85, 5×90

WOD

500m row (1:58)

150 DU

50 Burpees

Time: 9:31

It was a tough one!!

Just ask Allan how tough hehehe… hope you’re feeling better ðŸ˜‰

uh-oh, did he sign the wall?

Almost.

Kevin could you please cancel my 5:30? I took a 6:30.thanks!

Two nights no sleep… Oh so not feeling it today! Then I see rowing, DUs and burpees… Anyone else feel like cheering with sarcasm???

So…

WU times 2 a few kipping pullups (really not feeling those) the rest were done using a yellow band with kip and then strict with green band…

Strength Deadlift 5s

95×5, 115-125-135-145-155

WOD

Row 500m

150 DUs

50 burpees (unbroken thanks to all the encouragement)

Time : 12:58 oufffffff!!!

I seriously thought my legs were going to give out on me during the burpees…

It’s definitely doable and I’m sure you’ll all kick butt on this one, end of the day crew ðŸ™‚

Dan, you cracked me up with your hat trick post on April 8 ðŸ™‚

CFWU x 2

Strength – Push Jerk x 5

95-105-115-130-145

WOD

500m Row

150 Double Unders

50 Burpees

Time: 14:33 PR by 6:57

Nice PR!

Warm Up x 2

Push Press

5×65, 5×95, 5×115, 5×125, 5×135

WOD:

Row 500 m

450 Singles

50 Burpees

14:11

WUX2

Strength: Push Jerk

(X5) 70-75-80 (felt heavy tonight)

WOD… a ‘little’ cardio??

500m Row –> 2:19.9

450 Singles

50 Burpees

Time –> 13:36

The last 40 burpees were brutal.. but.. got it done! ðŸ™‚

Tracy I’m so impressed with your results ðŸ™‚ in such a short amount of time!!

Shoulder Press – 1RM

95-115-125-135-145

(matched PR from CFT on Saturday)

WOD —> 12:06 (PR by 6:32)

CFWU x2

Push Jerk x3

115-125-135-150-170

WOD:

– Row 500m (1m37.Xsec… missed PR by less than 1sec ðŸ˜› next time mouahaha)

– Singles x300

– Burpees x50

Time: 9:50

I see a -150 singles in this WOD

CW x 2

Push Press 65-75-95-105-110 PR (Thank you MC, Marc and Dan for the push)

WOD: A little cardio

Time – 8:53

Burpees were slow.

Sorry I had to leave early 6:30 crew. Hope you rocked it!

Awesome PR and WOD time Gill!!

Great time Gil!

Awesome time Gillyon!

110 push press!!! ðŸ˜€ that is so fabulous!

WU x 2

Shoulder Press x 3: 45-55-60-65

WOD:

Row 500m

150 DU ðŸ˜€

50 burpees

Time: 18:24

This was my first big DU WOD. It took my about 10-11mins for the 150 DU. They are definitively getting better and I’m really happy with this result!

Thanks Marc and MC for not letting me switch to singles! ðŸ™‚

Great job on those DU Steph!

Way to finish Steph! Mind over matter. ðŸ™‚

Great job Steph!

You’re a champ in my book. ðŸ˜‰

Contrats Steph ðŸ™‚ you did awesome!

Warm Up x 2

Back Squat x 5

145-160-170-185-205

WOD:

Row 500 m

450 Singles

50 Burpees

13:43

Warm up x 2

Squat Clean: 85-115-125(f)-125 (match PR)- 130 (f)- 130 (failed but close)

WOD:

500 m row

150 DU

50 burpees

Time: 12:10

WUx2

Strength- Front Squat x1

135-155-165-175-185(PR)

WOD:

For time:

Row 500m

450 Singles

50 Burpees

11:00

Great work everyone!

Good Mornings 5RM –> 45-95-115-135-155

WOD –>Â 8:48

CFWU x 2

press 1’s

115×3

135-155-175-180 matched my CFT PR from last weekend ðŸ˜€

WOD – 10:something

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Warmup

str benchpress 10rm

95 – 135 – 155 – 185 – 205 pr! Surprise!

WOD

3 rounds for time

5 push jerks

15 burpees

2:56 woo