Stop! Burpee Time!


Stop! Burpee Time!

Tomorrow is Change For Change! Bring $5 to switch up your workout.

Skill of the Week – Handstand Walking

Run 3km
Every minute, stop and do 3 burpees

Post time to complete.

Compare to Aug.9/11

A huge turnout for the Hopper!

110 Responses

  1. Andy


    400m run

    WU x 1

    Strength: Front Squats

    Run 2k, every minute, stop and do 3 burpees
    Time: 16:36

  2. mobility
    400m run
    wu x 1
    strength – Overhead squats x 5
    65, 75, 85

    WOD : 25 min cap
    scale – 2K run
    stop do 3 burpees every min

    Time – 14:46 (PR 2:01 from Aug 9/11)

  3. mobility
    400m run
    wu x 1
    strength – Cleans x 5
    45, 50, 55, 60, 65, 70 (cleans felt good this morning)

    WOD : 25 min cap
    scale – 2K run
    stop do 3 burpees every min

    Time – 15:29 (PR 1:21 from Aug 9/11)

  4. Leesa

    400m run
    wu x 1
    strength – Cleans x 5

    WOD : 25 min cap

    scale – 1K run
    stop do 3 burpees every min


  5. Rob B

    Run 400m
    Strength.  Front Squat. X1
    135 145 155 165 175pr

    WOD. 3k. Every min 3 burpees
    In 19:51

    Rob B

  6. Tom

    wu as posted
    shoulder press, [email protected] 65,75,85,95,100
    kept it light, still hurting from the hopper.

    WOD , 3 Km Rx

    QOD, what sick person would do a running WOD right after the hopper event which by the way was all legs??? Just asking ???

    Welcome back Sebastian, we missed you, good to see you are on the mend.

    1. Sebastian

      Thanks Tom! Felt great to see everyone again, though my body is not feeling too awesome right now but finally it’s because of a tough work-out, not a sore back;)

    2. Lora

      HAHAHA Tom. I thought the same thing when I saw this WOD this morning. OUCH! My legs already hate me. They are in for a treat this afternoon…

      Nice work on the WOD. 🙂

  7. Chantal Guerette

    400m run
    WU x 1

    Strength – Deadlift 5 x 95-100-105-110-115

    3Km run
    3 burpees every minutes
    Time – 20:16

    My coach told me I was done but for some reason, I was sure I wasn’t… I stoped, took a drink and then realize that for sure, I was missing a lap so I asked my coach if I could finish my last lap and then added the time. I know I know I should have stopped but in my head and my heart, I would have known that my time wouldn’t have been accurate haha !! Strangely, my legs hurt less after this workout… Hum….. It is going to get worst in a couple of hours !??

    1. I think that shows a lot of dedication and character, to finish it right, when you would have been the only one to know that it wasn’t a full 3K without the last lap.

      Nicely done! 🙂

  8. Michelle

    This WOD looks gross! I can’t wait to get back to it 🙂 We fly home Wednesday!

    Congrats on all who participated in the Hopper, looked like a lot of fun, and pain.

  9. Heather (Mum)

    Nice to hear from you Michelle. Hope your trip is going great. See you and Greg soon.
    Runn 400 m
    W||U X 1
    Strength X 3
    Shoulder Press
    Run 1 km. Do 3 burpees every min.
    Time 13:56

    After the Hopper this was challenging. Then I mowed the lawns. Now I am going to lie in my pool and I dare anyone to disturb me.

  10. Thanks Again Blake for pushing me through that one! The crowd was LOUD but I could hear you telling me not give up clear as a bell and it really kept me going!

    Love the photo Kevin. Really captured the camaraderie of our box and the energy that place was putting out…

  11. Josh

    Back Squat 95X5
    Front Squat 115-135-135-135X5
    (had to switch because of sunburn)

    Scale 2km 3 burpies every min
    14:31(only did 2km because sore foot)

  12. WU x 1
    400 m run

    No Strength
    Foam rolling

    2 km run 3 burpees every minute
    Time: 14:59!!

    Great Job 4:15pm, you guys run so fast!! 🙂

  13. Valérie Arseneau

    Mob class
    WU x 1
    400 m run

    Cleans (5x)

    3 km run 3 burpees every minute
    Time: 19:21

    Another running WOD = another round of chase down Lora game! We were sychronized for a good 2.5k. Then I started to lose her but stayed on her ass till the end.

    Fun Game! For the record, its 1 to 1 but who’s counting anyways 😛

  14. Heidi

    WU x 1
    400 M run

    Push Press x 3:

    WOD @ 3K.
    Time = 20:32

    Missed out on this WOD last year, so my first time. Really liked it….which is really telling that I did not participate in the Hopper this past weekend. Good job on anyone doing this today, after Saturday’s leg WOD.

  15. Frank

    mob class
    400m run
    WU x 1

    Strength: Front Squats
    5x 145-170-195-220-245

    Run 3k, every minute, stop and do 3 burpees
    completed 2k in 14:41
    I did this WOD last year with 3k completed in 23:25 I think I would have completed 3k in 21-22 minutes this time around.

  16. Steph L

    400m Run
    WU x1

    Strength : Shoulder press

    25-30-35-40-45 x5


    Run 3k Every minute on the minute 3 burpees

    (Scaled to 2k)

    Time : 13:36

  17. Mario

    Mob, 400m Run

    WU(+) x1 (12 reps each)
    – Pull-ups (str) = 7+3+2
    – HSPU (abmat) = 10+2
    – Other movements unbroken

    Squat Snatch 3RM
    95 – 115 – 125 (2, X, X) – 125

    WOD (Scaled 2k) = 13:57

    Still feeling the Hopper, legs were wobbly at bottom of the snatch, and doing burpees in between running bits felt tiring on the low back.

    Also practiced going upside down without the wall. Managed to get straight inverted with head+hands on ground. Would like to manage 5 seconds free handstand by end of the week, maybe 2-3 steps of walking.

  18. Jack

    400m run
    WU x 1
    Strength: front squat x 5
    125,135,145,155,165 (15# pr)
    WOD: run 3k/3 burpees every min
    Time: 18:23

    Lung burner.

  19. Jeff

    Mobility class.. Awesome as always!!

    400m run
    WU x 1

    Strength press x 5 thanks for sharing the bar Pat
    45×10-95-115-125-135-140 ( PR reps )

    Run 3K 3 burpees every min.. Tried to keep a steady pace to get back to the same spot each time the minute rolled around.. And tried to not let Pat get too far out of reach, great run bud.. And even though the clock says we were tied, I’ll give you the ‘win’ cause you waited for me! Lol

  20. Marcel


    400m run

    wu x 1

    strength – deadlifts x 5

    135-155-175-185-195 (Still going light due to back.)

    WOD : 25 min cap
    scale – 2K run
    stop do 3 burpees every min

    Time – 13:00 (A little disappointed I didn’t get to 3K)

    Note to self for next time set a faster pace early!

  21. Lora

    Mobility Class @ 5:15pm. Awesome chance to work out some of the soreness from the Hopper…still a way to go yet though, unfortunately…

    400m run
    WU x 1

    Strength: OHS (x3)
    *ran out of time. Too much time between sets.

    Run 3km. Do 3 burpees every minute.

    Time = 18:59

    Thought I was a lot faster last year, but went back and checked my time, and had 18:55 last year. With my jello legs from the Hopper, I’m happy with 18:59.

    Great job 5:45 crew!

    Happy Birthday Gabe! Thanks for coming to the 6:45 class! 🙂

  22. Lance


    400m run
    44 birthday burpees for Gabes bday

    Push Press

    run 3k
    3 burpees every minute

    Time 20:40

    Burpees made that so much harder great wod though got to work on my biggest weakness running. Great job on this WOD everyone very sweaty one. Oh and Jeff im gunna get you for that making me do burpees mid sprint when i didn’t need to lol destroyed them though:P have a great night everyone.

      1. Lance

        haha well running always seems to kill me in a wod so i find its one of my weakness’s because if i do running plus almost anything else i have a hard time with everything else just makes things far harder for me but it didn’t seem so bad today:P

    1. jeff

      Nice job on the Wod Lance, even with the extra three burpees.. not sure why I’m getting the full blame as Darsey was behind me going “cmon, do it.. it’ll be funny” ! lol.. i felt bad when you didn’t stop, you cracked them off like they were your first set! 🙂

      1. Lance

        lol its no problem it was funny and im pretty sure i did them faster then my first set:P
        but yeah Darsey you suck too lol

  23. Chantal L.

    Run 400m
    WU x 1
    strength 1x shoulder press
    70-80-90-95-100 (matched my PR and it felt good, so I went for 105, went kaput mid way. Next time!)

    WOD scaled at 2km: 18:42

  24. Natacha

    500m row: 2:26
    Wu x 1
    Push press 5rm to #70

    Wod modified
    2k row without foot straps with 3 burpees every min

    Had a blast at the Hopper… Thanks for all the encouragements… Really helps
    Thanks Kevin and Jo for everything

  25. Gabriel

    Mob+400m Run

    Strength – Back Squats X5

    WOD as Rx’d
    Run 3km
    Every minute, stop and do 3 burpees

    Time–> 17:29

    Was a fun one!

    Great job 6:45 crew!

  26. Corinna

    WU x 1

    400m run

    Strength: Practiced strict HSPU’S instead of strength.

    WOD: 3.2 km 19:20 something I believe. I forgot to write my time down!

    This was tough after Saturday’s Hopper!

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