Last week at the old gym

24
May

Last week at the old gym

Run 800m
80 Double Unders
Run 400m
40 Double Unders
Run 200m
20 Double Unders
Run 100m
10 Double Unders

Compare to July 3/10

Check out this amazing video of one of the original CrossFitters. A lot of great information for newbies and veterans to CrossFit.

[youtube=http://www.youtube.com/watch?v=4VGDpKbTea8]

45 Responses

  1. Patrick

    OHS x3
    95-115-135-150(PR for reps)

    WOD: 10:19

    Good video. I always enjoy Amundson’s videos. He’s a natural leader/motivator.

  2. Amanda

    WUx2

    Strength: Front Squats
    1x 80-90-105-115-135(f) >:(

    WOD:
    Run 800m
    80 Double Unders
    Run 400m
    40 Double Unders
    Run 200m
    20 Double Unders
    Run 100m
    10 Double Unders

    T = 13:29

  3. Rachel

    wUx2

    Strength: Front Squats x 1
    60,70,80,95(F)

    WOD:
    Run 800m
    8 Double Unders 210 singles
    Run 400m
    120 singles
    Run 200m
    60 singles
    Run 100m
    30 singles

    T = 15:16

  4. Gilles

    WUx2

    Strength: Front Squats x 5
    115,135,155,175

    WOD:
    Row 800m
    240 singles
    Row 400m
    120 singles
    Row 200m
    60 singles
    Row 100m
    30 singles

    T = 12:16

  5. Joanna

    WU + practiced the HSPU and muscle-up standards for Regionals

    Squat Snatch –
    35 55 65 75 85 95×2 attempts, pulled bar away but got it high enough to get under. Just need to keep it closer and get under faster. Almost there!

    WOD Rowing + DUs – 11:43
    Did rowing instead of running to get ready for the rowing at Regionals.

  6. Sonia

    Strength- OHS 3×10 at 85lb

    Wod with rowing instead of running
    10:42
    Sorta pr, my time in July was 10:47 but running

  7. Maria

    WUx2

    Strength: Deadlifts
    3x 90-95-105-115-125
    WOD:
    Run 800m
    80 Double Unders (sub 240 singles)
    Run 400m
    40 Double Unders (sub 120 singles)
    Run 200m
    20 Double Unders (sub 60 singles)
    Run 100m
    10 Double Unders (sub 30 singles)

    T = 12:01

  8. Kevin

    Worked on Games standard handstands. Managed to string a few together before and after the workout.

    WOD – 8:11

    Good race Darrell.

  9. Francis

    WUx2

    Strength: Clean x 3
    65-75-85-95-105

    WOD:
    Row 800m
    240 singles
    Row 400m
    120 singles
    Row 200m
    60 singles
    Row 100m
    30 singles

    T = 13:55

  10. Mario

    WOD

    800m + 20 DUs + 180 singles
    400m + 15 DUs + 75 singles
    200m + 10 DUs + 30 singles
    100m + 10 DUs

    Time: 16:49 … 44 seconds more than last time, when I was slightly better but sloppier with my DUs.

    This time able to link a few DUs together, with a better form. I guess it kinda clicked. Hurray for small victories! Good job everyone!

  11. Tracy S.

    WU X2
    Stength: Push Jerk (x3)
    65-75-80-90-95

    WOD: w/ singles instead of DU’s
    TIME: 15:25

    First official running wod of the season for me!! I’ve been substituting rowing due to a sciatic nerve/hamstring pain issue, but it is finally showing improvements 🙂 Kept a slow steady pace and even did the 800M unbroken! That’s a first too! 🙂

  12. Corinna

    WU x 2
    Strength: Thruster for the games!

    65-85-95-105-115-125-130(fail)

    WOD: 10:28

    Once you get thoses double under’s nailed Laura, you are going to leave me in your dust!

    Good job 4:15 p.m. crew!

    1. Lora

      Watching you work on thrusters was inspiring! Way to go! Determined and strong. Dangerous combination (in a good way!).

  13. Heidi

    WU x 2

    Shoulder Press x 1 rep.
    45-55-65-70(f)-70(f)
    Disappointing to to achieve my current PR on this lift

    WOD: Subbed DU’s for single skips – Time = 12:12

  14. Gabriel

    WUX2
    Strength- Shoulder Press X5
    65-75-85-95 –took everything for the last rep. Was suppose to go to 105 but was not meant to be

    WOD: Rx’d
    Time–> 17:11

    DU’s are getting better but still need lots of work.
    Always fun to work on this goat 🙂

    Great job 6:30 crew!

  15. Lora

    WU x 2 (subbed ring rows for pullups ~ still nursing that bad shoulder)

    Strength: Deadlifts (x5)
    130-160-190-220-250 (PR!! :-))

    WOD:
    Row 800m
    240 singles
    Row 400m
    120 singles
    Row 200m
    60 singles
    Row 100m
    30 singles

    Time 11:04

    **once I get the technique for double unders, my time should improve**

    Once again Corinna, you motivated the hell outta me! 🙂

    Great job 4:15 crew!

  16. Tracey

    WU x2

    Front Squat x3
    85-95-105-115-125

    WOD:
    Run 800m
    80 DUs
    Run 400m
    40 DUs
    Run 200m
    20 DUs
    Run 100m
    10 DUs

    Time: 13:09

    Keep up the good work Jordan!

  17. Gillyon

    WOD at a hockey rink
    Worked on HSPU on 45lb plates, going below hands. Sucked hard at them. 0 reps.
    Shoulder Press (3s)
    45-55-60-65-70 (PR for reps)

    1. Joanna

      The #45 competition plates are about the same thickness as the #25 plates we have at the gym and you have an ab-mat in between so it’s almost level..not much of a deficit. You’ll be fine!

  18. Marcel

    CFWUx2

    Strength: Back Squats x 5

    145-165-175-205-225 last couple were tough!

    WOD:

    Run 800m
    240 singles
    Run 400m
    120 singles
    Run 200m
    60 singles
    Run 100m
    10 doubles

    T = 16:56

    Should’ve at least attempted 10 du’s per round, if I plan on getting any better at them. Did them in my last round only. Great job 6:30…way to push through those doubles Gabe!

  19. Steph G

    Wu x2
    Strength shoulder press 1’s
    50-60-70-75 failed

    WOD w singles
    Time 12:20

    Breathing getting slowly better 😉

  20. Kathy

    WU x 2

    Strength – Deadlift

    55, 65, 75, 85 & 115 x 5

    WOD with singles – 12:30

    Great Job 5:30 crew…had fun tonight!!!

  21. natacha

    Well this is a first post… have been meaning to start for a while and now that Rachel and Gilles are paying the round, thought this would be a good day to start.

    WU x 2
    Front squats x 1
    70 – 90 – 95- 105-115(old PR)-125-130-135 (new PR!)

    WOD as Rx: 12:08

    There we go… that wasn’t so hard!
    nice meeting the smiley faces of the 6:30 pm crew!

  22. Eric B.

    WU X 2

    Strength, Push Jerk
    5 x 85-90-95-110-125

    WOD with singles: 10:33 (cash for change redo where I dont screw up and think I am done….thanks jeff and rob ha).

    Awesome night folks.

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