Anniversary and BBQ WOD

29
Jun

Anniversary and BBQ WOD

It’s going to be our 7th Anniversary this Saturday and we want to celebrate with a WOD and BBQ. We will have a regular class at 10am (might be Hopper-style) followed by food on the grill and cold drinks. We hope to see lots of you there!

Front Rack Lunges x3/leg

‘Dafuq’
5 rounds
30 sec Front Rack Lunge (135/95#)
30 sec Burpees

Compare to Jan.29/13

TL takes the final turn

TL takes the final turn

67 Responses

  1. Heather S

    Big week for anniversaries – Today is my 5th anniversary at Crossfit and my 958th regular class! (Insert mad cheering, confetti and champagne!!) When I look back at that first class – tire flips followed by a running wod (10 x 100 m sprints – I managed to get 6) it’s a miracle I went back. But I did and if you’ve been here for awhile you’ll understand why.

    I think this quote sums up the journey perfectly: “I am a series of small victories and large defeats and I am as amazed as any other that I have gotten from there to here.”

    Here’s to Crossfitting for many years to come.♥️

    1. Angela

      you are amazing and I love woding with you!!! You basically beat me everytime and I still like you 🙂 I want to be just like you when I grow up!!!! Here’s to 5 more years together!!! Love ya Super Friend xoxox

    2. Cara

      Happy anniversary Heather!!!! I absolutely love seeing you in the gym, you are so damn strong and if I can be anything like you when I grow up…I will be happy! 🙂

    3. Happy Anniversary!! I remember when you first started and I’m glad to have seen your CF journey (so far) as it’s been a pretty amazing one. Happy you’re part of the CFM fam 🙂

      1. Heather S

        Hahaha! I remember that too, especially how hard it was to get out of the Rideout St building after the Saturday morning intro session. That first step was a doozy!

    4. And here I was all happy about my over 400 classes! Look at you! You’re such a power house and I love when I get to wod with you! Our show down on the 12 days of Christmas was my fave I think 🙂 can’t wait to wod more with you! 8:30 tomorrow? 🙂

    5. Tracy

      Congratulations to you…so proud to call you my much older sister ;)…I am as impressed with you now as I was 5 years ago for stepping so far out of your comfort zone …I am even more impressed to see how you have taken that step and run with it..(sorry for the pun). You are always there to support me on the days this feels like a losing battle and you drag my *ss out and get me to the gym. I guarantee you, that I would not be there if it wasn’t for your support and sense of humour. Here is to many more WODs in the years to come!

  2. Mob + WUx2
    Group WU

    Front Rack Lunges x3/leg
    55-65-70-75-80#

    ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge (65#)
    30 sec Burpees

    Score: 68

    800 m run with Kelly, Alaina and Gilles

    Thanks Kevin!

  3. Happy Anniversary Heather! You are likely unaware that many of us look up to you. You are a lovely person and a fierce Crossfitter. Cheers to many more years of small victories!

    Front rack lunges 3 reps per leg
    45, 50, 55, 60

    WOD – Dafuq
    5 R
    30 sec. front rack lunges @.45
    30 sec. burpees

    65 reps

    Thanks Kevin. Great work 6 AM peeps!

  4. Mobility
    WU x 2 (sub out squats for lunges)
    Group Mobility and WU

    Strength: Front Rack Lunges x3/leg
    40-55-60-65-70# (stopped as my left butt cheek seized up LOL)

    WOD: ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge @55#
    30 sec Burpees

    Total: 100 reps (I think I counted correctly…)

    Cashout: couch stretch

    800m run with Alaina, Laura and Gilles – Thanks!

    Good class Kevin. Great job everyone 🙂

    1. Tony Steeves

      I was at class,, did the Wod modified. Good mornings with bar instead of lunges, totally loss track of count… Pushed my self to even get there this morning… Trying not to give up

  5. Front rack Lunges
    5 x 35, 3 x 55, 60, 65, 75, 80#
    “Dafuq”
    5 rounds
    30 sec. lunges 65#
    30 sec. burpees
    Score: 67
    800m run with Kelly, Laura and Gilles in the rain 🙂
    Thanks Kevin!! Love getting the WOD done in the am…..makes the rest of the day with my boys so much nicer!!

  6. Blake

    Lunges x3/leg to 145 (still sore from doing these on Saturday)

    “Dafuq”
    5 rounds
    — 30 sec Front Rack Lunge @120#
    — 30 sec Burpees
    Score: 75 reps

    Not a PR but 20# heavier than last time. Couldn’t seem to find any rhythm through this WOD.

  7. Greg

    Front Rack Lunges x3/leg – #55 & 65

    ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge (45#)
    30 sec Burpees
    50 reps

    Good workout Kevin my first weighted lunges, Rough morning today lots of aches with joints, can’t wait until the weather changes from low pressure and rain to sunny and warm!

    1. Shane Hayes

      Mobility and Wu x 2
      Strength front rack lunges
      45/ 135/ 155/ 175 x 3 per leg
      Wod rx’d
      82 reps… DAFUQ that got heavy!

  8. Baukje

    Front Rack Lunges 3x each leg
    35# bar WU
    50#-60# – 70# -70#

    WOD: “Dafuq”
    30s Front Rack lunges @ 50#
    30s burpees

    Reps: 65

  9. Mel G

    Mobility + WUx2

    Front rack lunges x3/leg
    55-75-95-105-115

    WOD : Dafuq

    5 rounds
    30 sec front rack lunges @ 85#
    30 sec burpee

    72 reps

    Happy anniversary Heather S! You are one strong lady! Envious!

  10. BJ

    Mob + WUx2 (with lunges)
    Group WU

    Curtis P’s x 5

    Front Rack Lunges x3/leg
    40-45-50-55-60#

    ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge (55#)
    30 sec Burpees

    Score: 52

  11. WUx2
    Lunges x3/leg
    95-115-135-135-140

    “Dafuq”
    5 rounds
    30 sec Front Rack Lunge @115#
    30 sec Burpees
    Score–>75 reps

    Excellent work morning crew!

  12. Today Paige and I joined the 8:30 class..
    Today was ‘nemisis day’ for Paige. We all have them, that movement that we struggle with, well for Paige it is both of these!
    WuX2
    LungesX3/leg
    Paige:15-20-25-30-35
    Mel:15-35-45-50-55
    “Dafuq”
    5 rounds
    30 sec Front Rack Lunges([email protected]#, [email protected]#)
    30 sec Burpees
    Paige got 38 reps and I managed 62.. I followed Kevin’s advice and got a good start on the first round.. My goal was to keep my reps at 5, but I managed to add extra reps as I went along..
    Great work 8:30 crew! Thanks Kevin!

  13. Steph H

    Mob
    WU x2

    Group Mob

    Front Rack Lunges
    3 rep each leg
    55-60-65-70-75

    WOD: DAFUQ
    5 rounds
    -30sec Front Rack lunges(60#)
    -30sec Burpees

    Total reps: 51

  14. Hannah

    M+WU
    Group M+WU

    Front squat lunges
    3 reps/leg
    55-70-85-95-100lb
    10lb PR 🙂

    WOD: Dafuq
    5 rounds
    30s front rack lunges
    30s burpees

    I believe I got 58 though my counting was by no means perfect. Started with 70lb lunges but went to 65lb.

    Congratulations Heather on 5 years! Having you in my family and in my life is a huge inspiration. You are an amazing athlete, woman and role model and I can only hope to bear some resemblance to you when I grow up.

  15. Frank

    WUx2
    Group WU

    Front Rack Lunges x3/leg
    95-115-135-145

    ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge scaled to 135# front squats – wonky right knee
    30 sec Burpees

    Score: 53
    cashout: 800 m run

  16. Pinkdove100

    Strength front rack lunges up to 105#

    WOD Rx’d

    Total 83 reps

    Oh sore bum tomorrow! Fun 5pm class with some strong ladies! Thanks Steph!

    Cashout 800m run

  17. Front rack lunges
    55-65-85-95#

    Dafuq
    2 rounds RX then dropped to 85#
    Total: 62 reps

    Peer pressure is bad folks lol I talked Maria into RX then her and Amanda ganged up on me… Just too much today. Should have been smarter

    800m run with crampy quads and glutes

  18. Amy Hogan

    Mobility
    WU x 1 (sub out squats for lunges)
    Group Mobility and WU

    Strength: Front Rack Lunges x3/leg
    55-75-85-95

    WOD: ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge @95#
    30 sec Burpees

    Total: 51 reps

  19. Gilles

    mob wux2 lunge instead of squat
    front rack lunge
    3 rep each leg ( 3 to 5 set)
    95-115-125-125-125
    Dafug
    5 round
    30 sec front rack lunge 95#
    30 sec burpees
    total 75 rep
    800 m run with Kelly,Alaina and Laura

  20. Cara

    Front rack lunges
    55-85-105-115#

    WOD Rx’d:
    80 reps

    800m run with lots of great people 🙂

    Fun 5pm class, thanks Steph!

  21. Marcel

    Mobility
    WU x 2 (sub out squats for lunges)
    Group Mobility and WU

    Strength: Front Rack Lunges x3/leg

    65-95-115-125

    WOD: @95#

    Total: 67 reps

    Cashout: couch stretch

    Thanks Steph and a big congrats to Heather, you are a powerhouse.

  22. Mobility
    WUx1

    Strength:

    Front Rack Lunges 3x Each Leg
    55-75-85(Stopped felt sharp pain in my knees)

    WOD: 5 Rounds
    30sec Front Rack Lunges @ 75# (Kept it low due to knee pain)
    30sec Burpees

    Total: 79 Reps

    Great Class Chantal!

  23. Front Rack Lunges (6 steps)
    75-95-115-115-115#

    WOD @ 95# = 89 reps … (PR is 87 reps @ 135#)

    Feeling it out since I havent worked out consistently lately. Concentrating on mechanics.

  24. Heidi

    Front Rack Lunges x 3 per leg
    45-55-65-75-85

    WOD with 65# = 77 reps.

    Went light on the weight cuz my backs been “off”. Note for next time – 75# is do-able.

    Fun WOD. Gonna feel it tomorrow.

  25. Mob + WUx2 (with lunges)
    Group WU

    Curtis P’s x 5

    Front Rack Lunges x3/leg
    35-55-60-65-65#

    ‘Dafuq’
    5 rounds
    30 sec Front Rack Lunge (55#)
    30 sec Burpees

    Score: 57

  26. Tina W

    Front rack lunges
    3 reps
    3-5 sets
    right wrist hurts used kb 15,20,25

    WOD dafug

    5 rounds
    30s Front rack lunges
    30s burpees

    44

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