Mid Week WOD


Mid Week WOD

12-9-6 reps
Kettlebell Swings (53/35#)

Compare to May 31/11

Helen benches 95 for 5 reps like it was nothing!


109 Responses

  1. Michelle

    WUx 2 (+ 10 dips)
    Push Jerks x 5 60-65-70-75 (x4) Still lighter than before. However, going down in weight, and Pat’s expertise has helped! I feel like the mechanics are coming back. Thanks Pat!

    KBS 35#
    Pull ups (green band)


  2. Oups, got confused in my schedule and didn’t show up this morning πŸ™

    I did a 5k run last night: 25:10

    Not a PR, and just a bit faster than my last, but felt a lot better. Note to self, don’t eat before running.

  3. Amanda

    Hi everyone, if you can’t make a class this week, you can post it here to let us know. Or if you have a cell and want to text, my # is 866-7451 and I can make sure whoever is coaching is aware.

  4. Mario

    Mob + WUx2 ([email protected], MUprog+dip*, T2B, DUs)
    * switch MU progression from 1″ band to 1/2″ band next

    Shoulder Press 3-3-3-3-3 = 140# (PR 3#)

    WOD Rx = 3:11 (PR 39 sec)

    Was waiting for this one to come back around, very fun. Bit of a grip killer. Good job 6’ers!

  5. Gillyon

    Warmup x 2 (one set with ring dips…yipppeee)
    Sumo deadlifts (3) 135-155-175
    WOD rx’d – 3:47

    That was the longest 3:47 ever. Recovery after the WOD was rough. Hard to catch my breath.

    1. Lora

      What’s with all you morning peeps with sub 4:00 WODs? Is Patrick whipping you or something???

      It takes me longer than 4 minutes to get out of bed for Pete’s sake….

  6. OHS x 5
    105-110-115-120-125 (PR 5#)
    Wod Rx
    Time 4:00

    Burpees were the killer for me. Not sure how, but I will need to work on them during warm up. Sub with pushups perhaps?

    1. Amanda

      I was thinking the same thing – imagine if a Crossfitter went on the show! However…this guy only started Crossfit when he found out he was getting on. I don’t know how long he’s been doing it for…

      1. Mario

        I assume he must’ve had a least a few months. With proper diet and training he most likely made considerable gains fitness-wise.

        Can’t wait to see how he does in the individual immunity challenges if he reaches post-merge.

    2. Mario

      Actually was kinda surprised when I saw this, seeing as Stephanie and I have been watching this season. I dont think he’s had much camera time so far because 1. his tribe hasnt been on the chopping block yet and 2. two or three others are more prominent within his group.

      1. Mario

        Yeah, I think the end of last show was when he finally got some time on camera. Aligned himself with returning-guy w/ idol and baseball-dude. #crossfitguyissmart

        Now Im really excited to watch tonight…

    1. McDavid

      Yes….. That’s awesome man… Anyone who’s wondering. Shawn plays rugby for STU and will be kicking ass and takin names on the field. Should be a fun time….. Thanks for the update man. Still doing crossfit a bit up there?

  7. Melanie B

    Great job guys :). I already know that Burpees will be the killer for me tonight lol.
    I also follow survivor, I love that show, but Mario you have to be a US citizen to be on the show, so I don’t think we’ll see anyone of us on there :p.
    Also, I was considering doing the legs for literacy run this weekend. Is anyone doing it?

    1. Amanda

      Off the top of my head for the Legs this weekend: Valerie, Trent, Vincent and possibly Blake? I can’t remember everyone. I know there is also a few from CF Dieppe going.

      And, Crossfit is all over the world and arguably the most supportive fitness community that exists. If there’s a Crossfitter at Survivor, I’m rooting for him/her whether I know them or not! πŸ˜€

    2. Mario

      By “one of us” I meant a Crossfitter. I’m painfully aware that you have to be a US citizen to get on the show. πŸ˜›

      Actually I was thinking of signing up for Legs for Litteracy (5k).

  8. Melanie

    Melanie B.

    haha ok :P. They should make up a crossit WOD (with burpees) for one of the challenges lol, would be fun to see.
    Yeah, its the 5k I was thinking about too, I’m pretty sure I can’t do a 10k lol.

  9. Chantal Guerette

    WU x 2

    Strength : OHS 5 x 40-45-50-55-60

    – KBS (30lbs)
    – Pullups (purple band)
    – Burpees

    Time : 4:20

    Quick but fun one πŸ™‚ Good job everybody, especially Rob who was an AWESOME coach πŸ˜‰
    P.S. You can pay me next time you see me Rob…

  10. Marcel

    WU x 2

    Cleans x 5


    WOD — Rx’d Time: 4:04

    11 second PR — I’ll take it they don’t come often anymore…:)

  11. Heather S

    WU x 2 (toes to bar)

    Strength: cleans 5’s
    75-85-95-105-110 (PR for reps)

    Form was so much better, no pain in my arm/shoulder and proabably should have gone heavier to start. Last set easier than it should have been πŸ™‚ Finally some progress. Thank you OLY CLass!

    – KBS (35lbs)
    – Pullups (med purple band)
    – Burpees

    Time : 4:54

    Pullups were the stumbling block as usual. Really would like to see faster progress on those – seems I’m one step forward and 2 steps back!!

    Great job 4:15 class!

  12. Heidi

    WU x 2

    OHS x 5: 80-85-90-95-100

    WOD Rx’d @ 6:11

    My time was slower from the last time, but I ditched the bands for this one today, so I’m really happy about that.

  13. Robyn

    WU x 2
    Strength: Push Jerk @ 5×25-30-35-40-45


    – KBS (15lbs)
    – Ring Rows
    – Burpees

    Time = 6:08

    I checked my book and it’s been 2 weeks since I was last at the gym. I’ve really missed it and I was so happy to be there, today! I need to remember how much better I feel when I get a workout in! Giving in to my excuses not to go (aka falling back on old habits) = slippery slope for not taking care of myself in general.

    I have to say, though, that the gym looks SO awesome!!! I saw the video but being in the gym tonight, I was amazed at how much bigger it seemed! LOVE IT! πŸ™‚

    And great coaching, Rob! πŸ™‚

    1. Robyn

      Thanks, Ladies!

      I reserved a spot for tomorrow and Friday. Badly needing to jump back in (and stick with it)! I had a bad case of cancel-itis that I’m trying to shake!

    2. Helen

      It is so easy after a few days not to go, just book all your classes in advance. You are right, it sure makes a person feel so much better once they’ve been to CF!!

  14. Frank

    OHS x 5
    80-90-105-115-130 (PR for reps)

    WOD Rx
    12-9-6 reps
    Kettlebell Swings (53#)

    T = 4:40
    PR of 0:21 sec over last year where I did scaled with 50# KBS and with a red band for pullups

  15. Kevin Mack


    WU x 2

    Strength : Cleans X 5

    50-50-60-70-70 (Thank you Amanda and Patrick for all the help with technique)

    – KBS (25lbs)
    – Pullups (blue band)
    – Burpees

    Time : 8:18

    400m run after WOD

    Practiced Ring Dips after with blue band.

  16. Melanie B.

    WU x 2

    Strength : Practiced overhead squats

    – KBS (15lbs)
    – Pullups (ring rows)
    – Burpees

    Time: 4.09.

    400 m run.

    Great job guys! πŸ™‚

  17. natacha

    mob and WU

    cleans 5rm to 85#

    WOD Rx’d: 3:39

    Had a hard time catching by breath too after the wod Gillyon… was breathing so heavy felt like I sucked up some chalk in my lungs!!

  18. Gabriel


    Strength – Press X5

    Daily planks to 5min

    WOD as Rx’d

    Time –> 3:45

    PR of 35 sec

    Foam Rolling

    Great job 6:45!

  19. Laura K

    Mob, WU x’s 2
    Strength push press: 5 reps at 40, 45, 50, 55. 3 reps at 60.
    Wod: 12 9 6
    Kbs at 30lbs
    Pull ups yellow band (second one downΒ from the thickest).
    Time: 5:21
    Planks: 1 min, 30 sec, 30 sec, 1 min, 1 min, 30 sec, 30 sec. I missed my hugs with Carly.
    First day off. Glad to be back. Fun atmosphere. Thanks Patrick and Amanda

  20. Jenna Sipkema

    No strength, used a roller and ball on my back instead.

    WOD- RX’d
    kettle bell swings #35

  21. Maddy

    WU x 2 (minus the squats, plus dips)

    Strength : Dead lifts
    5 x 85, 90, 95, 100 (x2)
    Thanks for the tips Rob! You were right, that extra little bit of knee bend made much better!

    12 – 9 – 6
    KBS 25# – 1st time doing American KBS… did Russian version in the prep course.
    Ring rows

    Time : 4:33

  22. Kevin

    Another workout at CF 5th Avenue. Other gyms in the area had weird times.

    Warm up by holding the bottom of a squat for 10 MINUTES!

    Front squats x7 (these felt super after the squat hold)

    5 rounds
    5 HSPU
    10 ring dips
    15 burped pull-ups


    Should be nice and stiff for the 4 hour bus ride to Boston tomorrow.

  23. Joanna

    WOD #2 at CF 5th Ave

    Warm up – 500m row
    ‘Mobility’ pre WOD – 10 MINUTE BOTTOM OF SQUAT HOLD (ya…I meant to write that in caps)

    Strength – Front squat x7
    95 115 135 155×4 then my legs gave out because we had to hold a squat for 10 minutes first! Oh and did I mention we did Jackie yesterday and have walked MILES upon MILES in the last couple days?

    5 rounds
    5 hspu
    10 Ring dips
    15 burpee pull-ups
    Managed to get 4 rounds in 16:29 didn’t bother going for the 5th as Aparently there was a 17 min cap which was only mentioned at the 15 min mark.

    Cashout – walk/run about 14 blocks to make it to our top of the Rock reservation.

    Miss you guys!

  24. Shane

    Wu x2
    Weighted good mornings for strength
    55/65/75/84/95 x 5

    Wod rx’d 112 (yay)
    12-9-6 reps
    Kettlebell Swings (53#)

  25. Amy H


    WA x 2

    Strength – dead lift

    KBS (20#)
    pull ups (black band)

    It’s great to be back. It was a rough week being sick.

  26. Jeremy L

    WU x 2 (ring dips with a purple band, had to do it in sets of 5 felt really heavy)
    Back squat 5x to 125#

    KBS (35#)
    Pull ups (green band)
    Time 5.29

    Did my first pull up with a small kip and no band.. Thanks Lance for the tips

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