Bring a Friend Day!

7
Nov

Bring a Friend Day!

Grab a friend (or more) and bring them to any class today!

EMOM for 10 min
Odd – 20 Wave-offs (4-count)
Even – 20 Flutterkicks (4-count)

Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Compare to Mar.15/17

Steph

29 Responses

  1. Mark

    WU & MOB

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups – RRs

    TIME:5:56

  2. Christie Neate

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pull-Ups *Ring Rows

    Time 6:20

  3. Jeana

    EMOM for 10 min
    20 Flutter Kicks (4 counts)
    20 wave offs (4 counts)

    Baseline
    500m Row
    40 Squats
    30 Sit ups
    20 Pushups
    10 Pullups

    Time- 10:23

    Pretty happy with how I did! Thanks coach!

  4. Amanda

    WOD rx’d: 5:58
    24 seconds slower than last time I did it in 2014 but my body hates me from Monday’s wod so I’m fine with it! 🙂

  5. Fred

    Baseline
    500m Row (1:45 ish)
    40 Squats (broke 5-5-5-5-5-5-5-5)
    30 Situps
    20 Pushups (broke 10-10)
    10 Pullups
    Time: 5:40 Rx

    Note: Legs did not work on the squats… Previous WOD fatigue I think, room for improvement.

  6. Corinne

    WOD 6:50rx
    Row 2 min
    Squats unbroken
    Sit-ups abmat unbroken
    Pushups 5-5-5-2-2-1
    5:29 @ Pull-ups – singles and a bar change

    Fun nooner!!!! Thanks Blake

  7. Josh L

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups
    5:05 Rx

  8. Chantal C

    EMOM for 10 min
    Odd – 20 Wave-offs (4 count) – Wish I could have waved these right off the workout… but alas I couldn’t..
    Even – 20 Flutterkicks (4 count) – These aren’t as bad as they used to be… either I am getting better at them or my advancing age has me thinking wrong thoughts…

    Baseline
    500m row
    40 squats
    30 Sit ups
    20 Pushups
    10 Pull ups (Ring Rows)

    Time: 6:56….

    Fun times… fun times…
    My legs were screaming at me throughout the rowing and the squats. I am fairly confident my time could have been better but I did Monday’s workout…

    Thanks Blake!

  9. Gabriel

    WUx1 + CS

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline as RX’d
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    All unbroken
    Time–> 4:18
    Not a PR but 2nd best time. Time was 4:12 on May 1st 2013

    Thanks Shane!

  10. Mario Richard

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    4:14

  11. Janelle

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups
    6:04

  12. Stephdh120

    Emotm 10mins
    Even- 20 flutterkicks(4ct)
    Odd- 20 wave offs(4ct)

    Baseline
    500m row
    40 squats
    30 sit-ups
    20 pushups
    10 ringrows
    Time:5.48

  13. GillesGautreau

    mob wux1
    EMOM for 10 min
    odd 20 wave off
    even 20 flutter kick
    Baseline
    500 m row
    40 squat
    30 sit up
    20 push up
    10 pull up ( ring row )
    4:25

  14. Remi F

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    4:55
    Not too bad considering I’m still sore from Monday!

  15. Melanie

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 40 Flutterkicks (4-count) (Yes 40)🤦‍♀️
    All unbroken

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups (from toes)
    10 Pullups (ring-rows)
    6:52
    Probably would have been less time, but I walked to ‘my spot’ to start squats, and I was slow on my pushups..
    Miss Jeana went today, and did her own post.. 😉

  16. Mike Moody

    Open gym deadlift day with the A train

    195×5
    235×5
    280×5
    315×5
    330×11

    Crossfit quispamsis

    emom 12 minutes
    Minute 1
    30 second handstand hold
    Minute 2
    Light cal rowing

    Strength thrusters sets every 3 minutes
    10-8-6-4-2
    95-105-115-145-185

    WOD
    5 rounds

    30 cal row
    100 m kettle bell run 53#
    200 meter run no kettle bell
    20 min time cap

    4 rounds at cap

  17. Frank

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

    TIME:4:50
    No PR best time is 4:46

  18. Kevin

    Ruck WOD

    3 rounds w/ 30# Ruck
    400m Ruck
    40 Back Squats
    30 Situps
    20 Pushups
    10 Pullups

    26:06 (with a 2 min break to talk to a drop-in)

  19. Heidi

    Baseline – RX’d
    Time @ 6:50

    Compare to the last time I did this in Dec 2014 – 7:24

    Joined a rare 7:00 p.m. class. A BIG class with lots of new faces for bring a friend day. Hopefully we’ll see these friends again

  20. Chantal L.

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count) (Round 3, 4 and 5 only had 15)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups (from my knees – shoulder wouldn’t be able to handle 20 from my toes)
    10 Pullups (ring rows)

    7:04

  21. Angela Steeves

    Grab a friend (or more) and bring them to any class today!

    EMOM for 10 min
    Odd – 20 Wave-offs (4-count)
    Even – 20 Flutterkicks (4-count)

    Baseline
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pull-ups (ringrows)

    7:43

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