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3
Aug

Shirts

There was a mistake in the T-shirt order and I was not given the right amount. Good news – I have a bunch of extra shirts now. They will be first come, first serve (no holding orders through posting). Get them before they’re gone!

21-15-9
Burpees
Kettlebell Swings

Compare to Jan.26/11

Check out the compare to link for information on how to take care of your calluses.

Add your own caption to the picture below…

103 Responses

  1. Jeff

    800m Run
    800m Row

    WOD:
    21-15-9
    Burpees
    KBS (53#)

    Time —> 5:20 (PR by 5 sec)

    I was awake by the time I got home…

    5km Run

    Time —> 27:34 (2:06 slower than PR)

  2. Rachel

    WUx2
    Strength – Back squat x 1
    45×3,65,75,85,95,115(F),115(F)

    WOD: 21-15-9
    Burpees
    KBS (25#)

    Time: 5:47

    Cash out – 1 min L-sit

  3. Gilles

    WUx2
    Strength – Back squat x 3
    145,165,185,205,215

    WOD: 21-15-9
    Burpees
    KBS (50#)

    Time: 5:25 (over by 1 sec from last time but used 15# more)

    Cash out – 2 min plank

  4. Martine

    Front squats 3x
    75-85-95-105-115(1)

    WOD @ #35 (used #30 last time)
    6:43

    21sec slower (WTF) taught my burpees would be faster today than in january..oh well..

    1. Marco

      After I explained the difference between taught and thought, my lovely wife wanted me to correct her mistake. So if anyone actually cared which I am sure most of you didn’t, she meant thought my burpees and not taught my burpees. This has to be the lamest post ever.

      Good day all.

      1. Martine

        I was nervous when I asked Marco to correct my mistake, I knew he would be up to no good. I guess I will have to change my password 🙂

  5. Heidi

    WU x 2

    Push Press
    60-70-80-90-100(F)-95(F)
    Grrr….95 is my current PR, but the Push Press God’s were not with me this morning.

    WOD with 35# Kettlebell
    Time = 4:45
    Compare to 4:47 in January, but used 30# KB

    That was quick, but intense.

  6. Marcel

    CFWU x 2

    Squat Cleans x 5

    95-115-125-135-145

    21-15-9

    Burpees & KBS 53 lb

    Time = 5:48

    First time tackling this one, found it hard to catch my breath. Great job 7 a.m. Johnny that was insanely fast! Oh, and Heidi kicked my ass on this one.

  7. Hannah

    @ Crossfit Bathurst
    Mobility
    Group warm up (rotating circuit)

    Strength OHS 3s: 10 + 4 sets @ 20
    Amrap 150 singles, 10 dips 15 minutes

    3 rounds + 134 singles; I missed my own rope
    Merci Jeannine!

  8. Cheyenne

    WUX2
    Strength: Front Squat 1’s
    70-75-80-85-100 (Pr 10#) Thank you Kevin who insisted on it 🙂

    WOD:
    21-15-9
    Burpees (resembling a baby learning to crawl by the end)
    KBS 25#
    8:03
    Thanks Heather for your support and Lora for the final 9 burpee countdown with me 🙂
    Cashout 2 min plank
    1st minute 20 sec interval
    2nd minute 15 sec intervals

  9. Lora

    WU x 2
    Strength: Shoulder press (x3)
    55-65-75-85-95(1)-95(2)

    WOD:
    21-15-9
    Burpees
    KBS (35#)
    Time= 5:38 (I can do better….still licking my “Eva” wounds)

    Cashout: 1 min L-sit (LOL! Not pretty. Did one leg at a time for most of it, in 5 sec intervals) and 2 min plank (because the L-sit was so pathetic!)

  10. Heather S

    WU X 2
    Strength: Shoulder Press 5’s
    50-60-70-75 (3)- 75 (1) Fail

    WOD:
    21-15-9
    Burpess
    KBS (35#)
    Time: 5:12 (1:05 min PR from Jan 26) Love-love-love this WOD!

    Cashout: 1 min + 1 min plank

  11. krista

    well, i don’t have a caption for the photo… i hope Lora you don’t mind me saying, but it think it’s probably because i can’t stop looking at your legs… DAMN girl, you’re one strong woman! strong is beautiful!

  12. Mario

    WUx2
    * 9 Pull-ups, Straight (PR)
    * * Ring Dips, unbroken, 10 & 9

    Push Jerk 3RM
    120-135-145-160-180

    WOD @ 40#, 21-15-9
    – Burpees
    – KBS
    Time = 3:53

    Lots of burping, and coughing, but no puking! 😀
    Back felt good throughout.

    1. Mario

      Good job Dan!

      I heard “TIME!” somewhere behind me while finishing the last set of KBS. Was I always a few secs behind you?

      And agreed, KBS > Burpees

    2. Dan

      Thanks guys. Andrew doesn’t post much but he had the best time in the class with 3:41. Winning by a second is the sweetest. 🙂

  13. Mel

    WUx2
    Strength: Push Press x1
    95-105F-105-110F-110F 🙁 The push press gods were not with me either Heidi! my old max is 115 and I couldn’t even get close today!

    WOD: 21-15-9
    Burpees
    KBS #35

    Time-> 5:09

    Cashout: 2min plank.

  14. Gabriel

    WUx2

    Strength – Back Squat X5
    135-155-175-195-205

    WOD:21-15-9
    Burpees
    KBS @ 53#

    Time –> 4:45

    Flew trough 1st round, unbroken, 2nd Broken burpees and KBS(darn should have paced the 1st), 3rd unbroken.
    Another fun one!

    cashout- total of1 min L-Sit – broken into 5 sets.

    Great job 6:30 gang!
    Great to see you back Gerry! 🙂

    1. Jeff

      Looking forward to Murph, Jason and another try at Wittman.
      We haven’t done Wilmot at the gym yet but I have and it’s a good one.
      Really hope we do that too. (Pte. Colin Wilmot was from Fredericton)

      1. Dan

        I keep looking at these thinking they look pretty crazy, then I notice the “3 rounds” or “5 rounds” after. Crikey!

        Wilmot looks like one I’d definitely be into trying.

  15. WU x1 + 50 Burpee’s and coach didnt see them so 50 more tomorrow Ha ha

    Push press 5’s
    45-95-105-115-125-130

    WOD
    50 lb

    4:51

    very nauseated afterwards !

  16. Marc H.

    CFWU x 1
    500m row
    Back squat 5’s
    135-175-195-205-225
    WOD @ 53# -> 4:05
    Pat told me to get under 4min. that I would have to do everything unbroken. Well I did so I guess what he wanted to say was unbroken and burpees faster then slow. 🙂

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