Group WOD


Group WOD

You’ll find out when you get here 🙂

Reminder of the Halloween party tonight. Come anytime after 8pm.

(P.S. It’s also Joanna’s Birthday at midnight)

11 Responses

  1. Valerie Arseneau

    Finally checked out Crossfit Xclusive in Beresford! Sweet set up!

    WU 5mins of:
    10 sit up
    10 KBS (15#)
    10 push up
    10 pull ups
    10 burpees
    10 box jumps

    Strength : clean and jerks x1
    55-65-70-75-80-80-85-85 (not sure what my PR is on this lost my book 🙁 )

    WOD RX’d
    AMRAP 8mins
    20 KBS (35#)
    20 overhead lunges (25#)

    2 mins break

    AMRAP 8 mins
    40 double unders
    20 sit ups

    Results: 3 + 20 KBS and 3 + 10 DU

    PR of 21 DU in a row :D!!

  2. Lance


    Partner Overboard
    Partnered with David
    Total Reps: 552

    Great partnering up with you today great job. Great job this morning everyone see you guys at the party tonight:D

  3. Lora

    Mobility and quick warm up practicing some movements for the WOD

    “Partner Overboard” – partnered with Marie-No 🙂

    2×250 m row (both rowing at same time)
    While pair is rowing, rotate through the following movements (AMRAP at each)
    partner wall balls @ 14# 10′
    partner med ball sit ups 14#
    shoulder switches 85#
    partner deadlift 135#
    alternating box jumps 20″
    partner clapping pushups
    partner pistols
    alternating burpees
    alternating plank “walks” or “switches” with plank holds
    alternating plate ground to overheads 45#
    Rest 2 min
    x 2 rounds
    Total: 289 + 295 = 584

    Loved partnering with you Marie-No. 🙂 You pushed me HARD! It was interesting at times, given the height difference between us. I think poor Marie-No got the heavy end of the barbell for shoulder switches, but it evened out with the deadlifts because I don’t think I ever completely stood up during those. LOL

    FUN FUN Saturday WOD!

    I think EVERY Saturday should be a surprise WOD! 🙂

  4. Home WOD = 1 mile run (found a perfect loop right from my house)

    Time = 7:42

    Cashout: Double Unders = 90 (PR, 17 reps)

    I can just smell the Trophy Board…

  5. natacha

    WOW sounds like a great Saturday!!

    Happy B-Day Joanna!! Let’s just say it’s a good thing our B-day is on Sunday this year… mainly mine!! For anyone wondering, I’m not planning on showing up at the gym tomorrow!!

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