Canada Regional WOD

53 Responses

  1. Kevin

    “It wasn’t me…it was Carly. I swear”

    HSPU (G+Y)
    Squat clean/snatch
    Ring Dip

    Box squats to 12″ box + 45# + ABmat
    All x5

    4:34 (PR)

    Great job morning crew!

  2. John G.


    Cleans: 75-85-95-105-115
    Worked on form. Thanks for the great tips Jo and Kev!

    WOD: 7:18
    Started with DUs (did 10 in a row – PR for me – hehe.. Went to 30 then switched to singles)
    Loads of fun!

  3. Corinna

    WU x 2

    Strength: Shoulder Press x 3


    WOD: 5:50
    PR( 5 seconds)

    What a lung burner!!!

    I lost my keys in the snow at 5:40 a.m. this morning which meant that I was locked out of my house and my car!! I ruffled through the snow for about 5 minutes to no avail. My neighbour next door had a spare key so I rang his door bell at 5:45 a.m. When I arrived home from Cross Fit, Lloyd was shoveling my driveway and he found my keys!!! Gosh it is great to have great neighbours!!

    Good job to the morning crew!!

    1. Heidi

      Ringing your neighbours bell at 5:45 a.m. and then he shovels your drive way & find your keys…you’re gonna owe him big time. What a turn around on a morning that started out like crap!

  4. Mario

    WU x 2

    Shoulder Press x5
    45×10 – 85 – 95 – 105 – 115

    doubles- 10-10-10-10-10
    singles- 120-90-60-30-0
    burpees- 10-10-10-10-10

    Still need to practice those DUs… I smell a new goal coming up on my part of the board.

  5. Martine

    WU X2
    10 pistols

    Strength: Front Squat (x1)
    75-85-95-105PR-115PR-120PR-125PR-130PR ….today was a good day!


    Time – 7:07
    This was a tough one. I saw a few stars during my last burpees. I need to breathe more.

  6. Joanna

    WU x2
    Push Press x5
    50 55 65 70 80

    WOD – 6:53
    Congrats on your 10 month in the making PR Pat! Your 30# PR was awesome too Martine..and you could do more I’m sure!

  7. Tracy S.

    Strength: BACK SQUAT
    85×5 ~ 95×5 ~ 105×5 ~ 115×5 ~ 120×5

    WOD: (with Single skips X3)
    TIME –> 8:56

    Good workout!.. hard on the lungs.. and now, THE cough.. but still good.

  8. Pierre

    Box Squat 5RM –> 95-115-135-155-175

    It was my first time doing those so I worked on form. (I used a small box, 45# plate and abmat)

    WOD –> 4:17

    Kevin told me after that my arms were not straight up while doing the burpees, so I could say that my time is not good.

  9. Jeff

    Deadlift – 5RM

    WOD Rx’d —> 7:51

    PR by 1:56.
    I think to improve more I’ll need a bigger heart, bigger lungs or both.

  10. Elissa

    WU X 2 (pull up: yellow band / no band)

    strenght: Shoulder Press x1 (finally on 1’s!! :D)
    75-85-90-95-100-105 (pr by 30#) and PR by 5 from last year!!!!! πŸ˜€

    WOD-> 12:40

    AND 50 didnt show up burpees

  11. Amanda

    WU x2

    Strength: Deadlift
    3x 100-115-120-145-170 (that was supposed to be 160, I miscounted)

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees
    T = 9:07

    This was a horrible workout for me, I fought the urge to vomit through the entire thing…I had the stomach flu Saturday & Sunday and it took me a long time to recover from it and this was my first day back after. I expect much better results next time I tackle this one.

  12. Marcel

    CFWU x 2

    Strength x 3 Shoulder Press

    85-90-100-115-125 need to tighten up core, arching back too much.


    150-120-90-60-30 Singles

    10-10-10-10-10 burpees

    Time – 8:47

    In some strange way I enjoyed this workout, maybe skipping is growing on me…

  13. Gabriel

    Liam’s thinking…”Man I wish I had a gun now!!”


    Strength – Push Press x1
    Work on proper technique. Need to focus more on the hip snap, that does the trick.
    Thanks coach!

    DU 10-10-10-10-10
    Singles 120-90-60-30-0
    Burpees- 10-10-10-10-10

    Time –> 10:55

    Great job 6:30 peeps!

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