Fairwell Legs

19
May

Fairwell Legs

AMRAP 12min
30 second Wall Sit
30 Double Unders

Nathalie loves burpees too!

63 Responses

  1. Amanda

    WU x2

    Strength: Shoulder Press
    1x 45-50-55-65-75

    AMRAP 12min
    30 second Wall Sit
    30 Double Unders

    = 7 rounds + 20 DU’s

  2. Mario

    Well, its been one year already.

    Met a whole bunch of nice, funny, cool people. Did some things I’d never thought I’d do in a workout routine. Some of these I never thought I’d enjoy. Looking back at my first workout, a few rounds of kettlebell swings and lunges while holding the KB, I forgot to write down my time in my journal, and left a note that said ‘ouch cant walk’… but I remember still loving it.

    Thanks Kevin for all the coaching, tips, etc. Hurray for Crossfit!

    1. Gabrielle

      Congrats Mario!! You’ve come a long way in a year and continue to impress 🙂 it’s great working out with you!

    2. Cheyenne

      Mario, I remember going to a fundamental class and you were rowing, you put everything into it. When you were done you were whipped and Kevin congratulated you on completion of your fundamentals. I was very serious when I looked at Amanada and said “OMG, he should get a ribbon”……little did I know that Crossfit does not hand out ribbons and if it did Kevin certainly wouldn’t. HAPPY HAPPY ANNIVERSARY…..your hard work shows!

  3. Maria

    WU x2

    Strength: Front Squat
    3x 50-55-60-65-70-75
    AMRAP 12min
    30 second Wall Sit
    90 singles

    = 8 rounds + 41 singles

  4. Owen

    WU x 2
    Front Squat 1’s
    95-125-145-165-170

    WOD
    30 sec Wall sit
    30 D/U…..subbed singles 90

    8 rds 8 sec wall sit

  5. Corinna

    I survived week one of having two 8 week old cockapoo puppies! I am a little sleep deprived and tired, but Wallie and Sadie are the cutest little darlings. I know I am a little sleep deprived because I realized this morning that instead of cancelling yesterday’s 4:15 p.m. class, I cancelled today’s class!! So I re-booked today’s class and I am super excited to do my 50 no show burpees!!!

    1. Cheyenne

      Grats on your twin fur babies Corinna…..being a new mother is hard but when you have twins!! They start sleeping the nights b4 your know it 😉

  6. Cheyenne

    WU @ 2
    Strength: Front Squats (5’s)
    45-50-55-60-65
    AMRAP 12 min
    30 sec wall sit
    90 single skips
    4 rounds and 5 seconds

    1. Gabrielle

      Wooohoooooo! You’re back 😀 can’t wait to see you Cheyenne! So cool that you and Jordan are with us now 🙂 she’s a fast learner and a hard worker – like her mom 🙂

  7. Cheyenne

    Patrick :lol ribbons

    I had NEVER been to a Crossfit class yet, the rowing Mario did was the hardest work I had ever seen anyone do. I seriously was going to go to the dollar store and get him a ribbon I felt his rowing debut should not go unnoticed!

  8. Tracey

    WU x2

    Shoulder Press x3
    45-55-65-70(2)-70(f)-70(1)

    AMRAP in 12 min:
    30 sec Wall Sit
    30 Double Unders

    7 rounds + 4 DUs

    Happy 19th Justin and congrats on 1 year of CF Mario!

  9. Hannah

    wu x 2 + 19 burpees 4 Justin – glad he is young!

    strength was push press: 5 X 65, 65, 65, 70, 70
    amrap in 12 min: 30 sec wall sit and 90 singles, 6 rounds

    Congrats, Mario! Happy Birthday, Justin!

  10. Corinna

    WU x 2

    50 no show burpee + 10 Happy Birthday Justin Burpees

    Strength: Worked on OHS

    WOD: 10 rounds + 10 double under’s. First 2 rounds I skipped for 30 seconds instead of doing 30 skips!! Gosh, I am not with it this week!!! lol..

    Great job 4:15 p.m. crew!

  11. Mel

    WUx2 – Got 5 kipping ring dips in a row PR 🙂
    Strength: Back Squat x1
    135×3-165-175-185-195(Was apparently ‘iffy’)-195 (10 lbs PR!! :D)

    WOD: 8 Rounds + 30 sec Wall Sit

    Happy Birthday Justin! Congrats on your Crossfit anniversary Mario!

  12. Dan

    Shoulder Press x3
    95-105-115-125-135

    WOD: 10R + 14 DUs

    I really liked this one. Interested to see how the stairs will be tomorrow.

    Great job 5:30 class, some new faces.

  13. MC

    I try the wod with the 6:30 class!!
    WOD: 8 rounds + 5 sec.
    I think I forgot to count a round, but I’m not sure so I’ll stick with 8.
    I spend half the wod get use to the rope.

  14. Denis

    CFWU x2
    Shoulder Press 1’s
    95-115-135(PR) 145(F) 145(F) 145(F)

    WOD
    30 sec wall sit
    30 DU/ 90 Single unders

    1st round started DU did 20 and waisted too much time…

    6 Rd’s + 41 singles

  15. Gabriel

    WUX2

    Strength – OHS X3
    75-85-95-105-115(f)-115(f-droped bar on my head)
    Good thing I am hard headed 😉

    WOD
    AMRAP 12min
    30 second Wall Sit
    30 Double Unders

    5 Rounds even

    I love this WOD. Actually any WOD that I can work on DU’s.
    Was aiming to get 2 to 3 rounds in by doing just DU’s so am very happy. 😀
    Got many mukltiples.

    Great job Coach MC and Jocelyn!

  16. Gillyon

    WOD by myself. 🙁 Excited to come back to Crossfit Moncton full time soon. Once I have a regular schedule.

    7 Rounds:
    2 Thrusters (85lbs)
    7 Ring Pullups (sans chalk and with gross sweaty hands0
    Time: 8:15

  17. Ed K

    Yesterday in the base..
    Strength Back squat 3rm
    135-185-225-275-285-295Pr That should put my new 1RM around 325

    Deadlift practice 3rm
    135-185-205-225-245-275-315-335

    WOD AMRAP 12 MIN of

    7 Deadlift 185
    6 Pistols (3 each leg)
    5 HSPUS

    7 rounds 2 Pistols

    Today it was nice out so I did the wod outside
    AMRAP 12min
    30 second Wall Sit
    30 Double Unders

    11 rounds and 16 DU

    Then at the base this evening
    Strength Benchpress 3RM
    135-155-185-205-215-225-230-245(1rep)

    WOD

    5 rounds for time
    20 Wall balls
    20 meter burpee longjumps
    20 meter Walking Lunges 45lb overhead

    10:28

  18. Shelley

    WUx2
    Strength x 5 – deadlifts
    75-85-90-95-100
    WOD – AMRAP 12 minutes
    30 sec. wall sits
    30 double unders (I did 90 singles)

    6 rounds

    cashout – bottom samson stretch

  19. Kerri

    WUx2 + 19 bday burpees
    Strength x 5 – deadlifts
    100-115-125-135-145

    WOD – AMRAP 12 minutes
    30 sec. wall sits
    30 double unders (90 singles)

    8 rounds + 30 sec wall sit.
    (did all wall sits unbroken and 2 rounds of skips unbroken)

    It was great working out with you Cheyenne!
    Have wonderful long weekends everyone. I’m off to the States shopping!

  20. WU x2
    Strength – shoulder Press x1
    50,60,70,75,80(F)

    AMRAP in 12 min:
    30 sec Wall Sit
    10 Double Under & 60 singles

    2 rounds

    cash out – bottom of Samson

  21. WU x2
    Strength – shoulder Press x 5
    75,95,105,115×2,120×1

    AMRAP in 12 min:
    30 sec Wall Sit
    5 Double Under & 90 singles

    6 rounds & 10 sec wall sit

    cash out – bottom of Samson

  22. Jolene

    OHS X5
    45-50-55-55-55

    Wod total 6 rounds 30 sec wall sit
    Went hiking in funday after…legs are dead!!!

    Good job everyone!!!!

  23. Gabrielle

    WU walk around Ottawa, mobility and then more fast walking on the treadmill at the gym to try to digest my supper better before my WOD…

    intro WOD

    10 rounds and 14 squats – did the first 5 rounds of pushups from my toes then switched to my knees… Burped my way through this workout – good reminder not to eat a full meal right before a WOD – so not a PR but happy with results regardless 🙂

  24. Francis

    WU x2

    Back Squat x 3
    95-105-115-135-145

    AMRAP 12min
    30 second Wall Sit
    90 Single Unders

    = 5 rounds + 23 wall sit secs

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