Monday’s WOD


Monday’s WOD

AMRAP in 7 minutes
Single Unders

*First miss = 2 burpees, Second miss = 4 burpees, etc.



65 Responses

  1. Valérie Arseneau


    Strength Front Squat
    5x 75-80-85-90-95

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, etc.


    There is something very satisfying about Bday Burpees 🙂 thanks guys!! xox

  2. Michelle

    Row 500m

    Shoulder press x 5
    40-45-50-55-60 (x 3)

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, etc.

    480 (8 burpees)

    27 Birthday Burpees; have a great day, Val!! 🙂

  3. Shawn Johnson

    Row 500m

    Deadlifts x 5

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, (I thought the burpees doubled each time so I jumped to 8 after the 4 and so on…glutton for punishment on a Monday morning.

    415 (ended at 4 burpees into my 32 round)

    27 Burpees + Calf stretch

  4. Amanda

    Patrick and I have (had?) a roller stick at the gym… a foam one, I think it was blue and black? Has any one seen it, it’s missing.

  5. Adam P

    Mobility / WU x1

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, Third Miss = 6 burpees

    Completed 2, 4, 6, 8, 10, 12 burpees
    I initially counted 556, but I think I am just terrible at counting! I’m marking myself for 356 in my book!


  6. Heather Colleen

    WU x 1
    500m row (Going to need a glove to keep doing these one-handed!)

    Strength: Shoulder Press – dumbbell

    15-15-20-20-20 (8 reps instead of 5, trying to build up to 25#)

    WOD: AMRAP 7 mins

    KBS #20

    Penalty burpees every time I put the KB down. (Did 2-4-6-8)

    Total: 78 reps

    400m run

  7. Kevin Mack


    WU x 1
    Row 500m

    Strength: Front Squats X 5

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, etc.

    Score – 273 singles

    30 Burpee penalty

    400m run

    My favourite part was my daughter’s rope breaking and Kevin making her do her burpees( “You should have picked a better rope”)…… lol.

  8. Frank

    WU x 1
    500 m Row

    OHS x 5
    95-95-110-125-140 (1) 5# PR

    2 burpees
    4 burpees
    308 – I’m doubting my 308 so I’m putting 208
    6 burpees
    8 burpees
    10 burpees
    Total = 466

  9. Gillyon

    Clean and jerk 65-85-95-105. Felt good.

    Worked on muscle up transitions. Seeing the Samantha Briggs’ video on 13.3 inspired me. I want my freeeeeeeakking MU!

    1. Lora

      Wasn’t that video AH-MAZ-ING??? She is an incredible athlete. Makes MU’s look easy. I hate her!
      (Just kidding. She might see this! LOL)

  10. natacha

    wu x 2
    500m row

    shoulder press 3 RM to 80#

    wod: 509 reps (371-43-16-22-27-30)… so 30 burpees

    27 b-day burpees

  11. Chantal Guerette

    WU x 1
    500m row (2:01 PR)

    Strength : Push Jerks
    5 x 55-60-65-70-70 (shoulder still hurts 🙁 )

    AMRAM (7 minutes)
    Single unders and burpees
    – 165
    – 2 burpees
    – 29
    – 4 burpees
    – 6 burpees
    – 27
    – 8 burpees
    – 115
    – 12 (oups) burpees
    – 32

    TOTAL : 385

  12. LiammaiL

    WUx1 + 500m Row (1:51)

    Strength = Push Press x 5

    AMRAP in 7 Minutes of……
    Single Skips

    Total: 689
    6 Burpees

    Great work 6:45 crew!
    I’ma really gonna feel this one over the next few days.
    How the hell do those little kids on the play ground do it and walk the next day!?
    I remember going to elementary school with girls who would literally skip all recess long.
    That’s 15 minutes… STRAIGHT!

      1. LiammaiL

        If that’s true I would have been an Ann of Green Gables type of girl.
        Smashing my Slate over Gilbert Blythe’s stupid… handsome head!

  13. Lora

    Mobility and foam rolling (pretty sure I found religion while rolling out my quads)
    WU x 1
    500m row

    Strength: Cleans (x3)
    45(10)-65(5)-95-115 *elbow tendonitis stopped me here 🙁

    7 min AMRAP single unders
    First miss=2 burpees, second miss=4 burpees, third miss=6 burpees, etc…

    Total reps: 686 (115+61+394+116)

    Cashout – calf drop stretch

    1. Jeff

      Ive already got DU envy, now singles too? 🙂 nice job on the WOD, looked over at one point and you were just tickin away, I believe I was on my set of 8 burpees at that point! Lol

  14. Jeff L

    WU X 1
    500m Row

    Painful date with The Stick and a foam roller


    AMRAP 7 mins

    SIngle Unders

    1st miss = 2 burpees, 2nd miss = 4 burpees, 3rd miss = 6 burpees, etc…

    Total – 432 and 30 burpees (plus 1 demo burpee cause Amanda asked me to 😉 )

    1. Amanda

      I wanted you to demonstrate to everyone how to do a burpee properly by leading with your hands and not your knees. Thank you for the beautiful burpee demonstration, even with sore leg muscles. 🙂

  15. jeff

    500m row

    foam roll, lacrosse ball love..

    skips.. 390
    very proud of myself on this one.. I figured i’d have more burpees than skips, but was able to put a few strings together with the last one being 120 to finish out the last 1:15 seconds.. longest streak of any kind of skipping by at lease 40! 🙂

  16. Heather S

    Wu x 1
    500 m row

    Back squat 5’s
    120-130-140-150-160. Thanks for the encouraging words Jeremy. Nice sharing a bar with you 🙂

    Wod: amrap 7 min singles with burpee penalties for misses

    Total reps: 598 skips, 2+4+6+8 burpees

    Double under practice:
    Apparently the solution to du problems is 598 singles!!

  17. Shane Hayes

    Wu x 1
    Row 500m, can’t seem to get a good rhythm on the rowing yet.
    Strength dead lift
    225/ 315/ 365/ 415 x 5/ 425 x 2 didn’t start the lift properly felt crappy so only did 2 at that weight
    Wod rx, 568
    Thought my legs were feeling pretty good, haha I was wrong. First round I did 300 and had to stop because my legs were hurting so much. Did the next 100 and same thing. Another 100 then 5 don’t know what happened there then 63. Know my calves suck…

  18. Amy

    WU & 500m row

    Strength cleans x5 45-50-55-60-60
    I stayed @ 60# because it wasn’t feeling right anymore. Thanks for the tips Amanda.

    AMRAP 7 min

  19. Sarah

    Row 500 m

    no strength

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, etc.


    So satisfying to beat my husband at a wod!!!!! Sorry CC but you had what 12 burpees and I was still skipping!!!

  20. Chris


    Row 500 m

    Skipped strength

    AMRAP in 7 minutes
    Single Unders

    *First miss = 2 burpees, Second miss = 4 burpees, etc.


    as I look back now laughing, but was swearing at the time, I was at 12 burpees when everyone else was close to 100 singles! lol Nice job Sarah, you beat me fair and square on this one!

  21. Kimmy

    Mobility class to work out e “kinks?” In my legs…

    50 No Show Burpees

    Strength Deadlift x5
    *thanks Jo for th info on my weight progressions. I have been doing it wrong for a long time..oops

    WOD: 141 reps. brutal. I did 42 Penalty burpees during this one. Fr some reason I could not find a rhythms at all. And then frustration set in.

    50 more no show burpees – thanks Jeff for doing these with me!
    And to round off my day of burpees I took a page out of Jeff’s book and did 8 more along side Chris who was also doing some no-shows…

    Total burpees done > number of singles completed in the WOD.

  22. Melissa H

    WU x 1
    500m row

    Strength: OHS x 5

    381 skips with 30 penalty burpees mixed in for good measure…

  23. John Gunn

    WU x 1
    500m row

    Strength: Shoulder Press


    WOD: AMRAP 7 mins

    125 single-unders
    Last week I could barely do 10 in a row, almost hit 60 straight today! Now I have to work on my speed.

    Did 30 total penalty burpees.

    This was my first “regular” class after completing the Prep course last Thursday! Great way to start the week!

  24. Jeremy L

    WU X 1
    500 M row

    Push Jerk x 5
    Thanks for sharing the bar Heather !

    WOD AMRAP 7 mins
    SIngle Unders *First miss = 2 burpees, Second miss = 4 burpees, add 2 each miss.

    41-100-200-24-29 total 394

  25. Jason Gagnon

    WU x 1
    Run 400 m
    135,165,195,215,245 x 5

    AMRAP 7 min
    Single unders

    * every miss 2,4,6,8,10 … burpees

    Score: 478 and did 42 burpees

    note to self dont miss 3 time before you hit 50 .

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