Quarter Cycle

20
Jun

Quarter Cycle

Complete 3 cycles of:

AMRAP in 3 min
10 Walking Lunges
5 Front Squats (135/95#)
10 Double Unders
Rest 1 minute

Today is the day you register for the Hopper.

Welcome back John!

54 Responses

  1. Over Head Squat x1
    115-135-155-170f-170f-170PR (Nice way to start the week 🙂

    3 Cycles:
    AMRAP in 3 min
    10 Walking Lunges
    5 Front Squats (135#)
    10 Double Unders
    Rest 1 minute

    Total reps: 237

  2. Denise MacEachern

    Squat Clean x 3 45-55-60-65-70(fail)
    WOD
    3 Cycles:
    AMRAP in 3 min
    10 Walking Lunges
    5 Front Squats (65#)
    10 Double Unders
    Rest 1 minute

    Total reps: 2165

  3. Maria

    Back Squat x1
    65-75-85-95-105-115 (20# PR)

    3 Cycles:
    AMRAP in 3 min
    10 Walking Lunges
    5 Front Squats (60#)
    10 Double Unders (30 singles…a few DU’s in there)
    Rest 1 minute

    Total reps:244

  4. krista

    check out this event coming up July 8th: CFB EX BUSH MAN

    “EX BUSH MAN is a physical fitness challenge held at CFB Gagetown, in Oromocto New Brunswick. The race will be conducted in a team approach and will focus on the core elements of section level fitness while appealing to the warrior spirit in all who participate.

    The race will be composed of the following 4 elements:

    1. 15 km march with a 35 lbs rucksack;
    2. 5 km march with a 35 lbs rucksack while carrying a 40lb sandbag;
    3. 9 km canoe around Oromocto Island; and
    4. 2 km march with a 35 lbs rucksack to the finish line.”

  5. krista

    CF Endurance running workout for me this am:

    2km warm up
    3 x 950m (around my block) with 2:30 rest between
    4:04, 4:04, 4:03

  6. Elba

    WU x 2

    Strength
    Push Jerk 1’s
    70-75-80-85-95-100-110-115(f)-115(f)-115 (PR)

    3 Cycles:
    AMRAP in 3 min
    10 Walking Lunges
    5 Front Squats (65#)
    30 Singles
    Rest 1 minute

    Total reps: 146

  7. Martine

    WU x 2
    Strength: deadlifts (1x)
    135-155-175-195(failed multiple times).. I was suppose to go up to 205

    WOD @ 95# then 85# for the last 2 cycles
    Total : 87
    Dissapointed that I had to decrease my FS weight. Great job 3:15 crew!!

    1. Lora

      WU x 2
      Strength: OHS (x5)
      35-45-55-65-70 (PR reps)
      *It has been over 2 months since I’ve done OHS, so I’m happy with this!*

      3 Cycles:
      AMRAP in 3 min
      10 Walking Lunges
      5 Front Squats (95#)
      10 Double Unders (subbed 30 singles)
      Rest 1 minute

      Total reps: 256

      Go figure, I did some practice DUs before the WOD and did 20 unbroken!! Then I couldn’t string 2 together after that…..WTF???

      Cashout: Figure 4 with Lacross ball. 2 min per side. OUCH 🙁

      Great job 3:15 crew!

  8. Guy "Rackman"

    CFWU
    Deadlifts
    5×185
    5×205
    5×220
    5×255
    3×285 (lost the grip)

    Wod: 3 cycles of AMRAP in 3 min (1min rest between cycles)

    10 Walking Lunges
    5 Front Squats #135
    10 Du’s

    Total: 121

  9. Marc H.

    CFWU x 2
    Cleans 5’s
    95-135-145-155 worked on technique
    WOD @ 135
    rd1 – 86
    rd2 – 76
    rd3 – 71
    total -> 233 reps
    1k row and figure 4 with ball cashout.
    Nice work 4:15. Sonia, that baby will be running 5k’s and bench pressing days after it comes out.

  10. WU x 2
    Strength – overhead squats x 3
    45,65,70,75,80(PR)

    3 Cycles:
    AMRAP in 3 min
    10 Walking Lunges
    5 Front Squats (120#)
    30 Singles
    Rest 1 minute
    1 r &1DU/1 r & 2DU/ 1 r & 2DU
    Total reps: 125

  11. Corinna

    I had a 3:00 p.m. appointment with the chiropractor Brett LeBlanc. He used the graston technique on both my shoulders which caused me to break out in a sweat!!!

    WU x 2
    Strength: Shoulder Press x 1
    65-75-85-95-100-105(fail)

    WOD: 3 cycles: AMRAP 3 minutes
    10 walking lunges
    5 front Squats(95#)
    10 double unders

    Total reps: 256

    2 minute each side figure 4 cashout which was just as excruciatingly painful as
    the graston technique with Brett!!

    Mama bear killed this WOD today! Great score Sonia!

    10

  12. Wux2

    STRENGTH: Push press (x5)
    75-85-95-105-115

    AMRAP 3min:
    10 walking lunges
    5 Front Squats (125lbs for rds 1&2, 85# rd3)
    10 DUs
    Rest 1 min

    Total reps: 207

  13. Dan

    Cleans x1
    135-155-175-185-195-205(Fx3)-205PR

    WOD: AMRAP 3 min, 3 cycles
    10 Walking Lunges
    5 Front Squats @135
    10 DUs
    Rest 1 min

    Reps: 243

    Pretty stoked about the clean PR, 200 lbs has been a wall for quite a while now. Failed a few times but I knew I could do it.

    Great job today 5:30 guys (and Mel), fun class.

  14. Mario

    WUx2

    Back Squat 1RM
    155-185-215-245-285(PR) … old PR 270#

    WOD Rx = 173# … Felt short for a 9min WOD, was fun tho!

    Cashout : Lacrosse Ball Figure 4 + 800m Run

    Good job 5h30 !!

  15. Jeff

    WUx2 & 800m Run

    Push Press – 5RM
    95-115-135-155-165 (PR for reps by 5#)

    WOD (Rx’d):
    R1 = 85, R2 = 69, R3 = 62
    Total —> 216

    Lacrosse ball cashout & 800m Run

  16. Heidi

    WU x 2

    Front Squats x 5: 80-90-100-110

    WOD with [email protected]
    Total Reps = 185

    Surprisingly, the DU’s treated me pretty well on this WOD,…it was the front squats killed me. Legs are feeling it for sure.

  17. Tracey

    WU x2

    Deadlift x5
    105-125-145-165-175

    WOD
    AMRAP in 3 min, rest 1 min
    3 cycles
    10 Walking Lunges
    5 Front Squat(85#)
    10 Double Unders

    Total: 239

    Cashout: OUCH!!!!

  18. Tracy S.

    WU X2
    Strength: Overhead Squats
    (5RM) 55 – 65 – 75×3 – 75×3 – 75×5
    Was lacking control by moving too fast; slowed it down on the last set and it worked much better.

    WOD: with 75# & 30 single skips
    Score –> 180

    The weight felt heavy tonight, but glad I stuck with it.

  19. Marcel

    CFWU x 2

    Back Squat x 3

    165-180-190-225-245 PR for reps

    3 Cycles:
    AMRAP in 3 min
    10 Walking Lunges
    5 Front Squats (135#)
    10 Double Unders (did 2 du & 24 singles)
    Rest 1 minute

    Total reps: 170

    Skipping was painfully slow. Great job 6:30 group, nice to see such a big crew tonight.

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