Monday’s WOD

26
Mar

Monday’s WOD

Skill of the Week – Headstand to Handstand

AMRAP in 10 min
5 Pistols (L)
5 Pistols (R)
10 Pullups
15 Pushups
20 Situps

Thank you to everyone who came out to cheer! Your support was greatly appreciated by all the competitors.

47 Responses

  1. Marc H.

    Now that we know that no athlete from CFM is going to the regionals, is the change for change money going to a fundraising foundation?

    1. Joanna

      Yes, we have 1 more change for change day for this month then we will tally up the total amount and pick a local charity to donate to. Stay tuned.

  2. WU x 2

    Front Squat 1’s
    90-100-110-120-130

    WOD
    5 pistols (L) 20″ box
    5 pistols (R)
    10 Pull ups (yellow medium band)
    15 Push Ups (purple band)
    20 Sit Ups

    Total: 3 rds + 9 Push ups

  3. WU x 2
    Strength- Push Jerk-3′s
    60-65-70-75-80

    WOD
    5 pistols (L) 20″ box + 25lb Plate
    5 pistols (R)
    10 Pull ups (black and small purple band)
    15 Push Ups (purple band)
    20 Sit Ups
    Total: 3 rds + 10 Push ups

  4. Wu x 2

    Back Squat 5′s
    100-110-115-120-130 Really focused on keeping the knees spread out.

    AMRAP in 10 min
    5 Pistols (L) Used 12″ box + 25#
    5 Pistols (R)
    10 Pullups
    15 Pushups
    20 Situps

    4 Rounds – Highlight was when I started and finish the 4th round of pull ups before Kevin;)

    Skill of the week – Headstand to Handstand. Almost got the Headstand part.

    Checked the rankings today for the games and I finished right behind Jeff P. 762 & 763 for Canada East. Thats pretty cool.

  5. Chris S

    wu:
    foam roller, lacross ball and stretching

    Front Squat 1′s
    135-185-215-245(2)
    wish i had put through 5 but i was pretty much written off from yesterday haha

    WOD
    5 pistols (L) 20″ box
    5 pistols (R)
    10 Pull ups (yellow medium band)
    15 Push Ups (purple band)
    20 Sit Ups

    Total: 3 rds + 15 Push ups

  6. Amanda

    WU

    Strength: Back Squats
    5x 90-100-105-125-140 (1; failed 2nd)

    AMRAP in 10 min
    5 Pistols (L) – 12″ box + 25lb plate
    5 Pistols (R)
    10 Pullups
    15 Pushups
    20 Situps

    = 3 rounds even

  7. Shannon

    WUx2

    Strength- Front Squat x5
    75-85-95-105-115

    AMRAP in 10 min
    5 Pistols (L)
    5 Pistols (R)
    10 Pullups (purple band)
    15 Pushups (smallest yellow band)
    20 Situps

    Total: 4 rounds + 3 pushups

  8. Blake

    WU x 2 (Worked on kipping pull-ups, included knees-to-elbows)

    Strength: Push Press x5

    110-115-120-125-130 (PR reps)

    AMRAP in 10 min
    5 Pistols (L) – 18″ box
    5 Pistols (R)
    10 Pullups (purple band)
    15 Pushups
    20 Situps

    Total: 4 rounds + 10 pistols

    Everything felt really great today, especially after a decidedly mediocre Games. No knee pain on the pistols was a huge win as well.
    A nice “old school” WOD!

  9. Guy

    CFWU x 2

    Back Squats
    3×190
    3×205
    3×220
    Ran out of strength

    WOD: AMRAP in 10 minutes

    5 Pistols (L)
    5 Pistols (R)
    10 Pull ups
    15 Push ups
    20 Sit ups

    Rounds: 3 + 9 Pull ups

  10. Frank

    wu x 2
    express class
    AMRAP in 10 min
    5 Pistols (L) Used 12″ box + 45# and 25#
    5 Pistols (R)
    10 Pullups
    15 Pushups
    20 Situps
    Rounds: 3 + 3 situps

  11. Tracy S

    WUx2
    Strength: Deadlifts
    95×5 – 115×5 – (x1) 135 – 155 – 165 – 175 – 185 – 195 (PR!)

    WOD: AMRAP in 10 min
    5 Pistols – left (18″ box)
    5 Pistols – right
    10 Pullups (with purple + smallest bands)
    15 Pushups (1st set on toes / rest on knees)
    20 Sit-ups

    3 Rounds + 5 l-Pistols + 5 r-Pistols + 1 Pullup

    Good one!

  12. Michelle

    WU X 2
    Push Press x 5 45-50-55-60-65 (PR for reps)

    WOD
    5 pistols (L) 20″ box + 10 # plate
    5 pistols (R)
    10 Pull ups (Green band)
    15 Push Ups (knees)
    20 Sit Ups

    Total: 3 rds + 13 Push ups

  13. Jeff L

    WU x 2

    Strength – Front Squats x5

    75-95-105-115-125

    WOD – AMRAP in 10 min

    5 Pistols (L) – 20″ box
    5 Pistols (R)
    10 Pullups (ring rows)
    15 Pushups
    20 Situps

    Total: 3 rounds + 15 pushups

  14. Marcel

    WU x 2

    Cleans x 5

    115-125-135-145-165

    WOD – AMRAP in 10 min.

    5 L-sits left (used small box & 45 lb)
    5 L-sits right
    10 pull ups
    15 push ups
    20 sit ups

    3 rounds + 12 push ups

  15. Gabriel

    WUx2

    Strength – Shoulder Press X5
    65-75-85-95-100

    WOD as Rx’d
    3 rounds + 3 Pistols

    Practice a few Headstand to handstand.

    Foam rolling.

    Great job 6:45!

  16. Gillyon

    CW x 2
    Press (5s) 45-50-55 (only 4) 55 (only 4) 55 (only 4)

    WOD:AMRAP in 10 min

    5 Pistols (L). Small box with 25lbs bumper
    5 Pistols (R) Small box with 25lbs bumper
    10 Pullups. Purple band ( felt easy)
    15 Pushups
    20 Situps
    2 rounds and 12 pushups.

    Great to be back. Can’t wait to be back at full speed and to experience that gassed feeling at the end of a WOD. I just have to keep saying “small steps” over and over again in my head.

  17. Chantal L.

    WU x 2
    Express class – No strength!

    WOD AMRAP 10 mins

    5 Pistols (L) Milk crate + 45# + 25#, holding a 10#
    5 Pistols (R)
    10 Pullups – black
    15 Pushups – knees
    20 Situps

    3 rounds + 7 pullups

  18. WU x 2

    Strength – Deadlift
    Played with some higher weights after a good warmup with lower weights just to see how my shoulder felt. Had no issues so I think I am OK to resume normal training again.

    10 x 95
    10 x 135
    5 x 185
    5 x 205
    5 x 235
    2 x 285

    WOD:AMRAP in 10 min

    5 Pistols (L). 18″l box
    5 Pistols (R) 18″ box
    10 Pullups.
    15 Pushups
    20 Situps
    4 rounds and 4 pullups

    That was my first time doing pistols. I made a note to do the next WOD containing pistols with a small box.

  19. Kerri

    WU x 2
    Shoulder Press X5
    45-50-55-60-65

    WOD AMRAP 10 mins

    5 Pistols (L) 1st round with 20″ box..too easy.. should have used smaller box.
    5 Pistols (R)
    10 Pullups – black
    15 Pushups – knees
    20 Situps

    3 rounds + 7 pullups

    Welcome back Gill! Sorry I couldn’t stop to chat…see you soon 🙂

  20. Heather S

    WU X 2

    Strength – OHS 5’s
    45-55-65-70-75 (PR for reps)

    WOD: AMRAp 10 minutes
    5 Pistols (L). 18″ box
    5 Pistols (R) 18″ box
    10 Pullups. (purple band)
    15 Pushups
    20 Situps
    3 rounds and 10 pistols

    OHS squats were very heavy until I focused on shrugging which made the last two sets the best reps. Thanks Coach!

    Stretching
    Headstand to Handstand – against wall
    Anyone else really tired today?

  21. Liam

    WUx2
    Strength = Cleans x 1
    95-105-125-140-155-165(10# PR)
    Thanks for the help with form K-Woo!

    WOD:
    Used 18″ black box

    Total: 4 rds + 8 pistols.
    Good race Darsey! All those extra sets cost me!
    Great work 6:30 crew!

  22. Hannah

    wu x 2
    strength: push press x 1: 65, 75, 80, 85, 95 (f)

    wod: used 18 box for left leg, 24 = 10 lbs for right, weird
    used thick band for pullups

    3 rounds + 5 pistols on each leg.

  23. Heidi

    WU x 2

    Push Jerk x 5
    75-85-90-95-100 (Failed on my 4th lift)

    WOD: 2 Rounds + 9 Sit Ups
    (No bands on the pull ups, a first for me in a WOD)

  24. Ron

    WU x 2
    Strength: Deadlift
    5 x 160,175,190,200,210

    WOD: AMRAP for 10min
    5 pistols (L)
    5 pistols (R)
    10 pull ups
    15 push ups
    20 sit ups

    Score: 3 rds + 12 push ups

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