Happy Groundhog Day!

2
Feb

Happy Groundhog Day!

The 3:15 is the only class this evening. All other classes are cancelled.

10 Rounds of:
5 Kettlebell Swings
5 Burpees
5 Deadlifts (50% of max)
Rest 30 seconds
Record your fastest and slowest round

This is what you call working as a team!

[vimeo=http://www.vimeo.com/18117392]

18 Responses

  1. Steph G

    Wu x2
    Push press3’s
    50-55-60-70-75

    WOD
    10 rounds
    5 KBS # 35
    5 bur pees
    5 dead lifts # 80
    fastest time = 53, slowest = 57
    Seems like my bur pees are in slow motion. Burpees are art of my goats

    1. Amanda

      Well that story certainly is inspirational, thank you for sharing! Don’t underestimate OR take your health or physical abilities for granted!!

  2. Joanna

    WU x2
    (Started my warm ups that Kevin made for the games competitors. Note to self..10ft wallballs..ick)
    Sumo Deadlifts x5
    100 110 120 140 160(pr reps)

    10 Rounds
    5 KBS 35#
    5 Burpees
    5 Deadlift 95#
    Rest 1 min in between
    Fastest – 29 Slowest – 36
    36 – 33 – 31 – 30 – 29 – 29 – 31 – 31 – 30 – 29

  3. Corinna

    WU x 2
    Strength: OHS x 1
    45-55-65-75-85-90(PR)

    10 rounds: 1 minute rest
    WOD: 5 KBS (35#)
    5 Burpees
    5 Deadlifts( 120#)

    Fastest: 32
    Slowest: 41

    Good job a.m. crew!

  4. Steve

    Steve (M/36/200)

    CFWU x 2

    Push Jerk (Split) 5rm
    95, 115, 135, 15, 155 (2)

    10R dt – 15:36 total (no stop watch but approximately 45s to 1m:45s)
    5 KBS (55#)
    5 Burpees
    5 DL (165#)

  5. Martine

    Very good story…I’m going to send it to my sister. She also has a rod in her spine. I think this story will inspire her. Thanks for sharing!

    Strength: Press (x1)
    45-50-55-60-65(PR)

    WOD – 10 rounds
    5 KBS (30)
    5 Burpees
    5 Deadlifts (75)

    Fastest: 32
    Slowest: 42

  6. Kevin

    Warm-upx2
    Ring Pushups
    C2B pullups
    Pistols
    L-sit

    Push Press
    135×2
    145×2
    165×1
    185×1
    195 (F)
    195 (F)

    10 rounds
    5 KBS (53#)
    5 Burpees
    5 Deadlifts (185#)
    Rest 30 seconds

    Fastest – 29 (first, third and last round)
    Slowest – 34 (second and fifth round)

  7. Martine S

    WU x 2
    Strength front squat (3x)
    60-70-80-90-95-100(pr)-105(pr)

    WOD: 10 rounds of:
    5 KBS (35#)
    5 Burpees
    5 Deadlifts (80#)
    With 30 sec rest between rounds
    Slowest: 58sec
    Fastest: 49sec

    I’m very happy about my burpees, I can finally kick my legs back to plank position. Might not sound like much to some but for me this is a big breakthrough ๐Ÿ™‚

  8. Guy "Rackman"

    CFWU x 2

    Push Jerks
    5×95
    1×135
    1×155
    1×175
    1×185
    1×195 PR

    WOD: 10 Rounds of:
    5 KBS #50
    5 Burpees
    5 Deadlifts #165

    30 sec rest

    Fastest 47
    Slowest 1:25

    That 1:25 round my back was on fire and I thought of stopping there but I finished it.
    Thanks for the stretch Coach.

  9. Kevin L

    WUx3
    Strength Clean 3RM x5: 115-135-145-155-165 1RM: 185(old PR)-190(PR!)

    WOD: 3 rounds of
    50 sit ups
    40 lunges
    30 thrusters (45)
    20 push ups
    10 pull ups

    Time: 20:55

    So happy that I got a PR and I felt that I could have gone a little heavier but it was only my second day back to the gym in a few weeks and didn’t want to hurt myself.

    After the 5 or so interruptions during the workout, at the end one of the workers got angry and myself and Tony for using empty bars in the wrong area of the gym. It’s not the first time we’ve been talked to about how we workout (i.e. Crossfit). Is there a PR for getting booted from a “globo gym” for doing Crossfit? haha

  10. Back Squat *Deload* -> 45×10-55×5-65×5-80×5-85×5-90×5
    Didn’t really feel much like a deload. It felt like an f-in heavy load. I’m a little frustrated with my level of strength. Must I remain the weakling on which people kick sand at the beach forever! I mean C’MON MAN!! :s

    WOD:

    10 rounds with 30 second rests in between of…
    5 KBS (35#)
    5 Burpees
    5 Deadlifts @ 50% of 1RM (85#)

    Fastest – 38 (1st round)
    Slowest – 47 (7th round)
    ๐Ÿ˜€

  11. Heidi

    WU x 2

    Dead Lifts x 3 reps.
    95-105-105-115-115

    10 rounds with 1 minute rests in between ofโ€ฆ
    5 KBS (35#)
    5 Burpees
    5 Deadlifts 95#

    Slowest Round = 45 seconds
    Fastest Round = 34 seconds
    Go figure…last round was the fastest. This was a fun workout. First time I’ve done dead lifts since injuring my back. No lasting side effects…whew!

    Couldn’t help but notice the 3:15 crowd only had 30 seconds of rest, but the morning crew had a generous 1 minute….what gives?

    Great story in the link. Makes me feel like a big sissy for complaining about sore back…shoulder…legs….etc…..etc.

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