The Mission

12
Jan

The Mission

Back Squats x5
50-60-70-70-70-70

100 Unbroken Wall Balls (20/14# @ 9/10′)
(12 min cap)

*Once broken, remainder of reps in burpees.
*A break includes stopping, rest the ball against the wall or dropping the ball. A no rep does not constitute a break.

Compare to Oct.13/15

IMG_8722

23 Responses

  1. Ohh Matt is doing one of those fancy barbell levitation trick!

    Back squats x 5
    115-140-160-160-160-160

    WOD @ 12#, 9′

    25 Wall Balls
    75 Burpees

    10:13

    Thanks for the encouragement at the end guys….I had to find that special place in my head today in order to finish those up. lol

  2. 5K row for team 3

    Back Squats x5
    50-60-70-70-70-70
    135-165-185-200-200-200
    100 Unbroken Wall Balls (20# @10′)

    55/45 6:20

    And immediately after starting the Burpees I said to myself: Why didn’t I just do a few more Wall Balls? 😀

    Thanks Shane!

  3. Mobility
    WU x 1
    Group Mobility + WU

    Back Squats x 5 (nice sharing the bar Heidi and Alaina)
    50-60-70-70-70-70%
    75-90-105-105-105-105#

    WOD:
    100 Unbroken Wall Balls (10#@9′)
    (12 min cap)

    *Once broken, remainder of reps in burpees.
    34 wallballs
    66 burpees

    Time: 6:39

    OG 5km row for Team 2

    Thanks Shane. Great work everyone!

  4. Caught a WOD at CF Onside in Halifax.

    Dead lifts
    50%x8 185#
    60%x6 205#
    70%x4 225#
    80%x2 245#
    90%x2 275%

    WOD

    3RFT
    400M Run
    20 KBS 53#/35#
    400M Run
    10 Burpees

    As Rx in 17:08

    All rounds unbroken except last round of KBS. Raining out and wet hands. Nearly dropped the KB on rep 16. Had to set it down for a second to wide off hands.

    THANKS CF ONSIDE!!! Great hosts and a nice box. If you are in Halifax, swing by!

    1. Chris K

      Came in for og tonight as well. 10 rounds, 40 double unders, 2 rope climbs. Not for time. Just a skill session. Spent some time with Fred playing around with different foot hooks for rope climbs.

      A great day of CrossFit. 2 workouts, 2 boxes, 2 cities, 2 provinces.

  5. MARK D

    Row 2024m + MOB
    Group WU & MOB

    Back Squats x5
    50-60-70-70-70-70
    135# – 155# – 185# x 4

    The Mission – 12 min cap
    100 Unbroken Wall Balls (20/14# @ 9/10′) – 14#
    60 WBs /40 Burpees

    Thanks Shane & Matt…good to see some potential new 6AMers.
    Thanks for the tune Shane…got be groovin’ through the last 15 WBs for a better time.

    TIME: 7:00

  6. Back Squat x 5
    135 – 165 – 195 – 225 – 225 – 225

    WOD as Rx’d: 6:00

    Not even close to a PR, but I survived.
    Hats off to Nick for digging waaaaay deep and finishing!

  7. Mobility
    WU x 1
    Group Mobility + WU

    Back Squats x 5
    50-60-70-70-70-70%
    90-105-120-120-120-120#

    WOD:
    100 Unbroken Wall Balls (12#@9′)
    (12 min cap)

    *Once broken, remainder of reps in burpees.
    58 wallballs
    42 burpees

    Time: 5:18

  8. Rowed 3km before class for the great Team 2!

    Mobility
    WU x 1
    Group Mobility + WU

    Back Squats x5
    50-60-70-70-70-70%
    65-75-85-85-85-85 (i was a bit light on this…)

    100 Unbroken Wall Balls (20/14# @ 9/10′)
    (12 min cap)
    *Once broken, remainder of reps in burpees.
    *A break includes stopping, rest the ball against the wall or dropping the ball. A no rep does not constitute a break.

    50 WB
    50 Burpees
    6:52

    Awesome finish on Nick’s part…Woot!

  9. Hannah

    Open Gym

    Annie
    50-40-30-20-10
    Singles x3
    Sit ups

    9:37

    PR of 2:12

    Thanks for the tips Amanda, they helped a lot… time to put the plan in motion 🙂

  10. Gilles

    mob wux1 group mob wu
    back squat x 5
    135×5 165×5 185×5
    200×5 200×5 200×5
    the mission
    36 wall ball 14#
    64 burpees
    time 7:02

  11. Samantha C

    Mobility
    WU x 1
    Group Mobility + WU

    Back Squats x 5
    50-60-70-70-70-70%
    55- 75- 85- 95- 95- 95 (need to get lower)

    WOD:
    100 Unbroken Wall Balls
    (12 min cap)

    *Once broken, remainder of reps in burpees.

    31 wall balls
    58 burpees

    Time: did not finish 🙁

  12. Elba

    OG @5pm
    9000m row (team 4)

    Mobility
    WU x 1
    Group Mobility + WU

    Back Squats x 5
    50-60-70-70-70%
    105-125-145-145-145

    WOD:
    100 Unbroken Wall Balls
    (12 min cap)

    *Once broken, remainder of reps in burpees.

    51 wall balls (done @2:12)
    49 burpees (2:13 – 8:47)
    Time: 8:47 (burpees took for ever but PR on the WB) 🙂

    After class: 1000m row Go team 4!!

  13. Mobility
    Got in late so no WU on my own
    Group Mobility + WU

    Back Squats x 5
    50-60-70-70-70-70%
    120-145-170-170-170-170#

    WOD:
    100 Unbroken Wall Balls
    (12 min cap)

    *Once broken, remainder of reps in burpees.

    50 wall balls @ 10# (Comparing to last year)
    50 burpees

    Time: 6:52

    20 wall ball and 1:01 PR from last year 🙂

  14. Heidi

    Back Squats
    55-70-90-90-90-90

    41 wall balls @ 10#/9′
    59 burpees
    Time = 6:4?…..I forgot to right it down

    Slower than last time (that seems to be a reoccuring theme 🙁 ) where I completed 40 WB @ same weight/60 burpees with a time of 6:15.
    Goal for next time: 50 WB!

    Fun morning!

  15. Melanie M

    Today I hit OG with Mel B.
    We warmed up with some rowing.. I did 2K in 9:14.03 another 3 seconds shaved off!! I was excited!
    We also tackled the BBD Wod #1
    AMRAP 4min
    5 power snatch 45#
    10 Burpees
    2 rounds plus 8 reps
    AMRAP 4min
    10 hang power cleans 45#
    20KBS 35#
    2 rounds plus 10
    AMRAP 4min
    15 box jump overs 20″
    30 wallballs
    Made it to 29 wallballs!!!
    Soooo 152 reps..
    I stopped 10 seconds before each 4min mark
    so I know I’ll have a few more reps in me on ‘game day’ 🙄
    I may have tired myself out with the rowing.. *dunno*

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