All lungs

2
Oct

All lungs

8 rounds
100m Run
8 Burpees

Compare to Oct.8/12

Another mom-to-be still working out

Another mom-to-be still working out

59 Responses

  1. Daphne-Anne

    I messaged Kevin but in case he doesn’t get it can you cancel my 6 am today, I have a really bad headache this morning. πŸ™

  2. Ginette

    Mobility
    Warm up x2 plus 25 wall balls
    Group warm up
    Running drills
    WOD: 8 Rounds of:
    -100 m sprint
    -8 burpees

    Time:10:07
    Great class coach Patrick….nice work 6am’ers!!!!!

  3. Kelly B

    Mobility
    WU x 2
    Group warm up/mobility
    Running Drills

    WOD: 8 rounds of:
    – 100 m sprint
    – 8 burpees

    Time: 9:54

    Cashout: planks with Jackie and Ginette

    Thanks Patrick – good job 6 am’ers πŸ™‚

    1. Amanda

      LOL! Yup my legs hurt! And my shoulders are starting to get sore from yesterday’s press party. Been a good week so far!! πŸ˜€

    2. Rob Brydges

      Grrrrrrrrrrrrrrrr. I got arrested on Main Street this morning for drunkinly disorder. Darn soar legs. Some one send bail $

    3. Heather S

      Sore all over but my left quad is so much worse it makes me look like a peg-legged pirate. Maybe I should get an eyepatch to go with

  4. Steph L

    Mobility
    WUx2
    Group WU/Mobility
    Running Drills

    WOD: 8 Rounds:
    -100m Sprints
    -8 Burpees

    Time: 9:06

    Cash Out: Calf Stretching

    Great Job 8:30am Class!!

  5. Julie j

    Mob
    WU x 2 + 500m row
    Group warm up
    Running drills

    WOD – 8 rounds

    100m rows
    8 burpees

    Completed 7 rounds- disappointed in myself – should have easily finished this wod, but I didn’t eat enough yesterday and felt it during the wod today!!

  6. Jackie Cantin

    MOB
    WU x 2

    Group warmup AKA The first WOD!

    WOD “All Lungs”

    8R
    100 m run
    8 burpees

    Time: 11:38

    Cashout- calf stretch

    Planks with Kelly and Ginette

    Thanks for the great class Patrick!

  7. Kevin

    Dediced last minute to hop in with the noon class. Fun wod! I’d say this is the first time burpees felt good.

    7:27

    Felt like a PR, but I’ll have to check later.

  8. Maria

    Mobility
    WUx2
    Group WU/Mobility
    Running Drills

    WOD: 8 Rounds:
    -100m Sprints
    -8 Burpees

    Time: 7:34

    Cash Out: Calf Stretching

    Fun WOD! Such a nice day for running.

  9. Rob Brydges

    Wux1 and some stretching
    Strength ladder push press x5
    125-135-140-145-150×2+2+1 pr
    WOD
    8 rounds
    100m Run
    8 Burpees
    8:31
    Rob Brydges

  10. Cheyenne

    Mobility
    WUx2
    Group WU/Mobility
    Running Drills

    WOD: 8 Rounds:
    -100m Sprints
    – 5 Burpees Scaled from 8

    14:42 just in time πŸ™‚

    Thanks Maria and Kevin!

  11. Home (noon)

    Quick Mob.
    Death by Pushups, unbroken = 12 rounds + 7 = 85 reps

    CFM (5h45)

    Mob + WU x2 ( strict Pullup, Ring Dips, K2E)

    Row 500m = 2:04

    Volume – EMTOM 7 mins
    – Floor Press 145# (~75%) = 3-3-3-3-3-3-3 = 21

    Group Mob / WU

    WOD: 8 rounds
    – Run 100m
    – 8 burpees
    = 7:42 (55s over PR)

    1. Vanessa Champion

      Side note: went to Costco after the WOD. Someone stole my cart at the checkout and the lady thought I had carried all of my groceries around the store… Crossfit is paying off! Haha

  12. CAM

    Mobility
    WUx1

    Practiced Muscle up’s, Huge Thanks to Joanna!! Got my first Muscle Up!!

    Group WU/Mobility
    Running Drills

    WOD: 8 Rounds:
    -100m Sprints
    – 8 Burpees

    ~ 8:01 +/- 2 secs.

    Thanks again Coach Joanna!

  13. Kevin Mack

    Mobility
    WU x 2
    500m Row
    Group warm up/mobility
    Running Drills

    WOD: 8 rounds of:
    – 100 m sprint
    – 8 burpees

    Time: 9:39

    2k run

  14. BJ

    Mobility
    WU x 2
    500m Row
    Group warm up/mobility
    Running Drills

    WOD: 8 rounds of:
    – 100 m sprint
    – 8 burpees

    Time: 14:59–right under the wire!

    Thanks Joanna, I wouldn’t have finished without your encouragement!

  15. Stacy

    Starting back after almost a year off….what a kick in the ass monday and wed.
    Glad the person running ahead of me had a t-shirt that said ” you will pass out before you die” …I found it very inspirational.
    Glad to be back

  16. Robyn

    WOD: 8 Rounds of
    – 100 m Sprint
    – 8 Burpees >>> Scaled to 5 1-armed burpees

    Time: 10:57

    But only completed 6 rounds, for various body-not-cooperating-today reasons.

    Thanks for modifying the WOD w/1-armed Burpees, Jo! It pushed me out of my comfort zone! πŸ™‚

  17. Adam Pridham

    Tonight was my first Olympic lifting class, and it was a blast! I’m going to try to make it to a lot of these.

    Mobility + 800m Run

    Foam rolling -> Lats, T-Spine, Hamstrings, Quads, IT Band
    Lacrosse ball -> Shoulders

    Overhead Squat:
    3×60 – 3×70 – 3×80
    Worked 1RM sets to 1×120 (30lb PR!)

    Squat Jumps 3x(3×3) with 30s rest between sets. Starting from bottom of squat

    3×3 20″
    3×3 24″
    3×3 24″

    Great class Marie-Noelle

  18. Tom L

    WU x 2 + 500m Row
    Group WU / Mob

    Some running drills

    WOD: 8 Rounds
    100m Sprint
    8 Burpees
    Time: 9:26

    Felt very sluggish πŸ™

  19. Marcel

    Mobility + 800m Run

    Foam rolling -> Lats, T-Spine, IT Band

    Lacrosse ball -> Shoulders

    Group core work

    Overhead Squat:

    5 x 65#

    3 sets 2 reps — 80#, 100#, 105#

    3 sets 1 rep — 115#, 125#, 135# PR, 140# PR

    Squat Jumps 3x(3Γ—3) with 30s rest between sets. Starting from bottom of squat

    3Γ—3 24″
    3Γ—3 30″
    3Γ—3 34″

    Great class Marie-No, nice sharing the bar withRob & Gabe.

  20. Lora

    Mobility
    Foam roll lats, t-spine

    Group planks (oh so fun) and hollow holds

    OHS (from rack)
    5 sets @ 50% – 5 x 65#
    3 sets of 2 reps @ 65%, 75%, 80% – 75#, 95#, 100#
    3 sets of 1 rep – 115#, 125# (old PR), 135# (PR)

    It was fun sharing a bar with you Heidi! πŸ™‚ Your OHS form is awesome!

    Squat box jumps 3 sets of 3×3 – start from bottom of squat
    3 @ 20″, 3 @ 24″, 3 @ 26″
    3×3 @ 26″ (focused on soft ninja landing)
    3×3 @ 26″ (focused on no arm swing and soft ninja squat landing)

    30 (15 per side) floor wipers with 45# bar

    Great class Marie-No! Tons of fun. Thanks for the great feedback.

  21. Mobility
    WUx2
    500m row

    Group WU/Mobility/running drills

    WOD – 8 rounds:
    100m spring
    8 burpees

    13:50

    I seriously didn’t think I could finish this WOD, I didn’t expect to complete it in time! Thank you so much to everyone from the 4:15 class for encouraging and helping me through the last few!

  22. Gabriel

    Oly Class
    Mobility + 800m Run

    Group core work

    Overhead Squat:

    5 x 65#

    3 sets 2 reps β€” 80#, 100#, 105#

    3 sets 1 rep β€” 115#, 125#, 135#, 140# (PR)

    Squat Jumps 3x(3Γ—3) with 30s rest between sets. Starting from bottom of squat

    3Γ—3 30β€³ (multiple times)
    3Γ—3 34β€³
    3Γ—3 38β€³

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