10 days!

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Feb

10 days!

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Deadlifts x3
75% x 5 sets

AMRAP in 10 min
1 Deadlift (80%)
6 Burpee over Bar
30 Double Unders

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58 Responses

  1. Kelly B

    Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlifts x3
    75% x 5 sets
    115# WU, 145, 145, 145, 145, 145#

    WOD: AMRAP in 10 min
    1 Deadlift @150# (This was 80% Chantal!)
    6 Burpee over Bar
    30 Double Unders

    Total: 6 rounds + 23 DU’s

    (Struggled with DU’s. Never thought I would say “I can make up time on the burpee over bar!”)

    Thanks Kevin. Good job everyone!

    Welcome to the 6am newbies 🙂

  2. Sir Trencho El Rey Del Mundo

    Mob
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlifts x3
    75% x 5 sets (stayed @ 50%)
    135# WU, 160 – 160 – 160 – 160 – 160

    WOD: AMRAP in 10 min
    1 Deadlift @160# (50%)
    6 Burpee over Bar
    30 DUs

    Total: 7 rounds + 24 DU’s (Casi 8 rondas)

    Kept it light, Lower back is on the mend. That 6th burpee and the last 10 DUs made it that much harder.

    Nice meeting the new CF Moncton members, Way to go Matt!

  3. Blake

    WU x 1

    Deadlifts x 3 @ 75%
    185(5) – 225(3) – 300 – 300 – 300 – 300 – 300

    WOD:
    AMRAP in 10 min of:
    — 1Deadlift @ 305#
    — 6 Burpee over Bar
    — 30 Double Unders

    Score:
    5 Rounds + 1 DL

    Oh double unders, why can’t you just get better without me having to practice you and stuff? Plus I had Elba’s rope and it CELARLY did not no how to string DUs together so Elba I would send it back right away.

    1. Heather S

      WU X 1 + 350m row

      Deadlifts 5s X 3r X 75%
      Wu 135,185 then 200#

      Wod: @ 210#

      5 rounds + 6 burpees

      (Started 4 sec late then thought time was called so hesitated then saw I had 8 sec left – WHAT?!? No excuse, just a note for next time.) The DU’s are such a pain in the whip mark so Kelly is absolutely right – the burpees were the best part!!

      1. Heather S

        So true. My DU’s are so random – and always better in the middle of the wod when I’m too tired to tense up but not so tired my feet are like lead! Maybe I should start out tired!! 🙂

  4. Amy Hogan

    Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlifts x3
    150-150-150-150-150

    WOD: AMRAP in 10 min
    1 Deadlift @160
    6 Burpee over Bar
    30 Double unders

    Total: 5 rounds + 1 burpee over bar

  5. Kevin

    Jumped into the Master’s class.

    Deadlifts x3
    185-225-275-300-300-300-300-300

    AMRAP in 10 min
    1 Deadlift (320#)
    6 Burpee over Bar
    30 Double Unders

    9 + 5 Burpees

    Happy with my score. Kept on pace until the last round, then bumped it up a bit. Woot!

  6. Laura

    Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlifts x3
    75% x 5 sets
    85# WU, 5 sets @ 115#

    WOD: AMRAP in 10 min
    1 Deadlift @120# (This was 80% Chantal!)
    6 Burpee over Bar
    30 Double Unders

    Total: 5 rounds + 4 DU’s

    DU’s kill me every time, but they were pretty consistent (for me), so happy about that 🙂

    Thanks Kevin. Good job everyone!

  7. Strength: Deadlifts x3
    75% x 5 sets
    180-180-180-180-180

    WOD: AMRAP in 10 min
    1 Deadlift @185#
    6 Burpee over bar
    30 Double Unders

    Total: 7 rounds + 6 burpees

    I loved this WOD! (I actually said love with a WOD that has DUs!? that might be a PR!)

  8. Amanda

    Deadlifts x3
    75% x3’s, x5 @ 175#

    WOD at 185# (77%)

    6 rounds + 4 doubles.
    I was dumb, I thought I still had a minute left and I stopped for short rest just before time was up…I think I could have finished my doubles!

  9. Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlifts x3
    5 sets at 285#

    WOD: AMRAP in 10 min
    1 Deadlift @305# (80%)
    6 Burpee over Bar
    30 Double Unders

    Total: 6 rounds + 6 Burpee over bar

    Great work morning peeps!

  10. Mob. and WUx1 plus 350m row
    Deadlifts x 3
    #85, 105, 135, 135, 135, 135, 135
    WOD: Amrap 10 min.
    1 DL # 140
    6 burpees over bar
    90 singles
    Score: 7 rounds plus 6 burpees
    Welcome to the newcomers!!! Thanks Kevin, great class 🙂

  11. Heather Colleen

    WU +350M row that felt like a million miles.

    Deadlifts x3
    125-145-155-165-165

    Felt super heavy. Cannot believe the impact lack of sleep has on my workouts…

    WOD @ 165#

    6 rounds + 10 DUs

    Pacing is still a huge issue for me…not in a I-don’t-want-to-rest way, but in a I-can’t-do-this-math-right-now way. I’m good for that first minute, but after that adding 1:40 and 1:40 and then another 1:40…I hit the ****-it-I’m-going-now phase pretty fast.

  12. Melanie

    Mobility + WUx1 + 350m row
    Group mobility

    Deadlift x3 (x5 sets)

    85-155#

    WOD: 10 min AMRAP

    1 Deadlift @ 165#
    6 Burpee over bar
    30 DU’s

    7 rounds + 2 Burpee

    I liked this one! 🙂

  13. Hannah

    M+WU+350m row
    Group WU

    Deadlifts x3
    70lb and 80lb WU sets, then 5 sets @ 75lb 100lb

    WOD: AMRAP in 10 mins
    1 deadlift (80%) 110lb
    6 burpee over bar
    90 singles

    Total: 5+12 singles

    Thanks for the rope repairs Kevin 🙂

  14. Terri-Lynn

    Mobility & WU

    Front Squat: 5RM
    75-90-105-115-125-130

    15# PR from Dec. 15

    Lifestyle challenge Benchmark
    5 Burpees
    10 Push Pres @ 45#
    15 KBS @ 35#

    3 & 9 KBS (20 rep PR from Dec. 15)

    Pretty pumped for my numbers today. Thanks for the encouragement Mario.
    Thanks for the shoes Amanda.

  15. Frankie

    WU x 1
    350m row
    group mob

    Deadlifts x 3
    5 sets @ 300#

    WOD:
    AMRAP in 10 min of:
    — 1Deadlift @ 320#
    — 6 Burpee over Bar
    — 90 single Unders

    Score:
    6 Rounds + 2 burpees

  16. mob wux1 + 350 m row
    group mob
    deadlift x 3 – 5 set
    135×3 185×3 5 set
    AMRAP in 10 min
    1 deadlift 185#
    6 burpees over bar
    30 DU ( 90 single)
    7 round 71 single
    cash out calf stretch

  17. Heidi

    WU x 1 + 350 m row

    Dead Lifts x 3 reps x 5 sets @ 150#

    10 min. AMRAP:

    1 dead lift @ 160#
    6 burpees over bar
    30 double unders

    5 Rounds + 6 burpees

    Unfortunately the DU gods were not kind to me this morning. First couple of rounds were all 3 or 4 at a time, just couldn’t find my rhythm.

    Fun WOD. What a gasser!

  18. ChristieNeate

    MOB + WU x 1

    Strength:
    Deadlifts x 3 reps x 5 sets @ 105#

    WOD
    10 min. AMRAP:

    1 dead lift @ 110#
    6 burpees over bar
    90 Singles

    4Rounds + 2 B.O.B

    Liked this one! Thanks Kevin! Not so thankful for the picture ha-ha 🙂

  19. Cara

    Deadlifts x3 (wu 95#x3 – 125#x3)
    75% x 5 sets @ 155#

    WOD:
    AMRAP in 10 min
    1 Deadlift (80%) @ 165#
    6 Burpee over Bar
    30 Double Unders

    7 rds + 15 DUs

    I loved this wod, DUs were having a good day and it made such a difference! If my shoulders weren’t burning and causing me to take breaks during the skipping I could have hit 8 rds! so that should be doable next time.
    I’m still in shock about DUs being my friend today…..

    Thanks Amanda and great work everyone!

  20. Ryan

    – Mob
    – WUx1 + 350m row

    Deadlift x3…
    135-185-215-215-215-215-215

    WOD: AMRAP 10…
    – 1 deadlift 225#
    – 6 burpee over bar
    – 90 singles
    = 5rds + 76 singles

  21. Group Mobility

    Dead Lifts x 3 reps x 5 sets @ 215#

    10 min. AMRAP:

    1 dead lift @ 225#
    6 burpees over bar
    30 double unders (scaled to 90 singles)

    5 Rounds + 6 burpees

    Thanks for coaching, Amanda.

  22. Kimmy

    Open Gym
    Partner WOD w/Keith
    Lucky Charms
    40 Burpee Box Jumps 20″
    30 Power Snatches 95#
    40 Burpee Box Jumps
    30 Clean and Jerks
    40 Burpee Box Jumps
    30 Thrusters
    Time: 19:07

    Wow. That sucked.
    Thanks for partnering up with me Keith!
    Thanks Amanda for pushing me onto the 20″ box (even though you still don’t get the box to ass width ratio) and even though I switched to step ups halfway through the first round 🙂 At least I know I can do it!
    Those snatches almost made me quit everything.

    1. Cara

      haha the box to ass ratio talk was killing me! good job with that wod, heavy lifts! I had to leave after the first round because watching was making me feel the pain…

    2. Amanda

      LOL Kim my argument stands because you land with your feet on the box, not your ass!

      That was entertaining. 🙂 You did great with the box jumps!

      Nice work on that wod!! You are strong and fast. I loved watching you guys do that one, you were both giving 110%!!

  23. Annie

    Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlifts x3
    75% x 5 sets
    100# ( this is more like 78%)

    WOD: AMRAP in 10 min
    1 Deadlift @100#
    6 Burpee over Bar
    30 Double Unders scaled to 90 singles

    Total: 6 rounds

  24. Mallory

    First WOD after finishing Prep Course.. 6AM kicked my butt!

    Mobility + WUx1 + 350m row
    Group mobility

    Deadlift x3 (x5 sets) @ 55-75# (I’m assuming that’s the symbol used for lbs..?? :))

    WOD: AMRAP in 10 minutes

    1 Deadlift @ 75#
    6 Burpee over bar
    90 Singles

    5 rounds + 25 singles

    Calves are feeling good today!

  25. Mark D

    Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength:
    Deadlifts:
    65# x 3 reps
    70# x 3 reps
    75# x 3reps – 5 sets

    WOD: AMRAP in 10 min
    1 Deadlift – 75#
    6 Burpee over Bar
    90 skip singles

    Total: 2 rounds + 3 Burpees

  26. WU × 1
    350M Row
    Group MOB

    Strength Deadlift × 3 (based off of 150#)
    Warmup set @ 85
    5 sets @ 115 (75%)

    WOD-AMRAP 10 min

    1 DL @ 120 (80%)
    6 Burpee Over Bar
    30 DUs

    3R 8 DUs

    Stuck with double unders which are a work in progress. Thanks for the encouragement Heidi!

    Huge class this morning, we were cozy. Thanks Coach Kevin.

    Cashout: seated back twist & calf drops

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