Friday’s Task

6
Jun

Friday’s Task

Big congrats to the RCMP for capturing the suspect late last night! We can all breathe a huge sigh of relief and sleep a little easier.

Instead of a QOD today, it will be a task. I want you to set out and tell an RCMP, firefighter, medic, first responder, emergency care worker, how much you appreciate them. Give them love and support. They should be the topic of discussion. They are the heroes in this. 

Strength – Back Squat 1RM

AMRAP in 7 min
5 KBS
5 Kickouts

 

25 Responses

  1. Lisa

    Thankful for the people that put their lives on the line to keep us safe!!!
    Won’t be making it to class this morning,sorry for the late notice.

  2. Valerie Arseneau

    “QOD/today’s task”

    I reached out to dad. Yesterday, he said “I wish I wasn’t retired… so I can join the hunt”. He was angry. Today, I asked mom to give him a hug. I also reached out to those I know who have a loved one who participated in the hunt.

    I hope to attend the funeral with dad.

  3. Trent

    wu x1

    strength back squat 1RM
    85 x8 – 130 x5 – 150 x3 – 170 – 195- 215 – 235 (PR 20#)

    WOD
    Amrap 7 min
    5 kbs @ 40# due to wrist
    5 kick outs

    17R and 3 KBS

    Lost a round re-setting up pennies, ran out at round 12.

  4. Sunday 1:30pm at Centennial Park

    Everyone from the CrossFit community is invited to come together for a support WOD for the RCMP members of the area. We will have an area setup to accept donations to help the families that lost loved ones.

    They put their lives on the line for us on a daily basis. We are so grateful.

    We hope to see many of you there.

    If you are unable to attend the event, please donate online –
    https://www.crowdtilt.com/campaigns/crossfit-community-rcmp-support-wod

  5. wu x1

    strength back squat 1RM
    70x 8 100×5 120×3 135 x1 155×1 175×1 (15#PR)

    WOD
    AMRAP 7 min
    5 kbs @ 40#
    5 kick outs

    14R and + 2 kick outs

    It’s really great the CF community is coming together for this event. I cannot attend unfortunately but happy I can make a donation.

    Great job today nooners!

  6. wu x1

    strength back squat 1RM
    45×8–70×5–80×3–90×1–105×1–115×1–125×1 (10#PR) I could have gone heavier but ran out of time.

    WOD
    AMRAP 7 min
    5 kbs @ 35#
    5 kick outs

    10 Rounds even.

  7. Mob + WUx1 + Group WU

    Backsquat
    135×8
    200×5
    235×3
    265×1
    305×1
    340×1 (PR, 5#)

    WOD AMRAP 7 min
    – 5 KBS 70#
    – 5 Kickouts

    = 11 rounds + 3 KBS (113 reps)

  8. Mobility
    WUx1
    Group WU

    Back Squat 1RM:

    60×8
    90×5
    105×3
    120×1
    135×1
    150×1
    160×1(10# PR)

    WOD: AMRAP 7min
    -5 KBS @40#
    -5 Kickouts

    Total: 14 Rounds + 5 KBS (145 Reps)

    Thanks Kevin!

  9. Amy Hogan

    Mobility
    WUx1
    Group WU

    Back Squat 1RM:

    45×8
    70×5
    80×3
    90×1
    105×1
    115×1
    130×1
    140×1

    WOD: AMRAP 7min
    -5 KBS @35#
    -5 Kickouts

    Total: 13 Rounds

  10. Mob, WUx1
    Group WU

    Strength – Back squat 1RM
    55 – 80 – 95 – 110 – 120 – 135 – 150
    15# PR!

    AMRAP 7 Mins
    – 5 KBS @ 45#
    – 5 Kickouts

    Total: 10 rounds + 2 KBS

    Cashout – wall stretcher
    Bonus: 4 farmers carries (2×70# KB)

  11. Lance

    Mobility Wux1

    Back Squat 1RM

    140×8-210×5-245×3-285-315-350

    WOD

    14 Rounds 1 KBS with #70

    tied my theoretical 1RM so its not theoretical anymore hurray! barely got it so didn’t go any higher.

  12. Mobility
    WU X 1
    Group Mobility and Warm Up

    Back Squat

    8-5-3-1-1-1-1

    165-245-285-325-365-405-415(F)

    Matched PR and failed 415 for depth.

    415 is very doable but need to work on depth. (Pause squats @ 50% for 5 seconds in lab)

    WOD with 50# (Thanks Cam 🙂 )

    12 Rounds even

  13. Shane Hayes

    Mobility and Wu x 1
    Group mobility and Wu
    Strength 1rm back squat
    Up to 390 not quite low enough, tried 400 with Kevin watching, couldn’t stand it up…
    Wod: Amrap in 7 minutes
    5 kbs @ 70#
    5 kickouts
    16 rounds 2 kickouts
    Great class Kevin and great work 6:45 crew!

  14. Conor Sexton

    In relation to the QOD/Task: Saw an inspiring mob act. Inside the big stop near Salisbury, an couple officers walked in when the restaurant side was packed (yes they did get a placement) and when they did, the whole restaurant gave them a standing applause

  15. Blake

    Mob / WU
    Group WU

    Back Squat
    145(8) – 170(5) – 195(3) – 225(1) – 245(1) – 260(1) – 265(1)
    Unfortunately I was working off old numbers so what I thought was a PR was actually 5# short of my 1RM

    WOD:
    AMRAP in 7 min of:
    — 5 KBS @ 50#
    — 5 Kick-Outs
    Score: 14 rounds

  16. Marcel

    Mobility

    WU X 1

    Group Mobility and Warm Up

    Back Squat

    8-5-3-1-1-1-1

    115-170-200-230-270-275F

    Failed to match my 285# PR

    WOD with 53#

    11 Rounds + 2 KBS

  17. Gabriel

    wu x1

    strength back squat 1RM
    1155 x8 – 170 x5 – 200 x3 – 230 – 255- 270(f) – 265 (f)

    WOD
    Amrap 7 min
    5 kbs @ 50#
    5 kick outs

    14R and 1 KBS

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