Happy New Year all won’t be back until 2010. Kevin make it a brutal WOD tomorrow!
Heather (Mum)
CFWU X 3
Strength 3-3-3-3-3
Shoulder Press
40-45-50-55-60(1)
WOD
5 rounds of:
15 KBS 20 lb.
10 wallball
5 burpees
Time 11:57
Don’t encourage him Marcel. His are always tough on us.
Jeff
I am registered for 5:30pm but would like to go at 4:15pm if a spot opens up.
Thanks.
Jeff
Kevin, please cancel my 5:30pm spot. I have registered for 6:30pm.
MC
Alright, I am officially register for the Crossfit Games Sectional. First, I didn’t want to participate, but I figured that it will give me a extra reason to work harder in the next months workout! And its all about getting out of your comfort zone, right?
Yes to the cheerleading! LMFAO to the entering! Ha ha ha ha ha ha ha ha ha ha ha gurgle snort choke spew cough gfaw chortle snicker cackle wheeze tee hee hee… ๐
Andy
Need to cancel my 530pm…sorry for late notice…
Jamie
CFWU x 3
Strength – Back Squat
3-3-3-3-3
135-155-165-175-185
Tracey – Way to go on the 3 sets of 10 pull ups in a row in the warm up!!
3 sets of 10 Pull Ups MFs! 8)
MC
Warm up x2
Press 3-3-3-3
45-55-65-75(f)-70(f)
wod: 5 rounds of:
15 KBS
10 Wall ball #14
5 burpees
Time: 10:04 min
I used #40 DB for kettlebell for 2 rounds and hurt my left wrist so I continue with 1pood KB.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Warm up x3
push jerk 1-1-1-1-1
135-155-165-175-195(PR)
WOD:9:38
5 Rounds:
15 KBS #55
10 Wall balls
5 Burpees
WOW very fun wod today and a fast one again great job everyone!
Warm up
Strength push press 3-3-3-3-3
135-155-165-175-185 (PR for reps) that pr matched my one rep max for push press.. I smell a new 1RM
WOD
5 Rounds:
15 KBS #55
10 Wall balls #20
5 Burpees
8:29 was a really good workout.. I think my kettlebell swings are getting stronger, I stayed unbroken 15 all the way through!
Good job morning crew!
CFWU x 3
Strength back squat 3-3-3-3-3
85-115-135-155-170PR
WOD
5 Rounds:
15 KBS #35
10 Wall balls #20
5 Burpees
Time: 9:31
Happy New Year all won’t be back until 2010. Kevin make it a brutal WOD tomorrow!
CFWU X 3
Strength 3-3-3-3-3
Shoulder Press
40-45-50-55-60(1)
WOD
5 rounds of:
15 KBS 20 lb.
10 wallball
5 burpees
Time 11:57
Don’t encourage him Marcel. His are always tough on us.
I am registered for 5:30pm but would like to go at 4:15pm if a spot opens up.
Thanks.
Kevin, please cancel my 5:30pm spot. I have registered for 6:30pm.
Alright, I am officially register for the Crossfit Games Sectional. First, I didn’t want to participate, but I figured that it will give me a extra reason to work harder in the next months workout! And its all about getting out of your comfort zone, right?
Woohoo! Good for you MC! You’re going to be FANTASTIQUE! ๐
So glad you’ll be in the competition this year MC! It’ll be a lot of fun.
Way at go MC. You will be great. Jane are you and I going to be cheerleaders or are you going to enter?
Thanks girls!
Yes to the cheerleading! LMFAO to the entering! Ha ha ha ha ha ha ha ha ha ha ha gurgle snort choke spew cough gfaw chortle snicker cackle wheeze tee hee hee… ๐
Need to cancel my 530pm…sorry for late notice…
CFWU x 3
Strength – Back Squat
3-3-3-3-3
135-155-165-175-185
WOD – 5 Rounds of:
15 Kettlebell Swings 35lbs
10 Wall Balls 20lbs
5 Burpees
Time: 8:47
gonna be late if I can show up.
Warm Up x3
Push Press: 1-1-1-1-1
55-60-65-70-75(PR)
5 rounds of:
15 KBS (25lb)
10 Wall Ball (14lb)
5 Burpees
Time: 7:38
Tracey – Way to go on the 3 sets of 10 pull ups in a row in the warm up!!
3 sets of 10 Pull Ups MFs! 8)
Warm up x2
Press 3-3-3-3
45-55-65-75(f)-70(f)
wod: 5 rounds of:
15 KBS
10 Wall ball #14
5 burpees
Time: 10:04 min
I used #40 DB for kettlebell for 2 rounds and hurt my left wrist so I continue with 1pood KB.
Warm up X 3
Front Squat 1-1-1-1-1
15-25-35-45-55
wod: 3 rounds of:
15 KBS (25lb)
10 Wall Ball (10Lb)
5 Burpees
Time:6:05
Yay! Steph’s first post!
That’s great! First post! ๐
Welcome to the club!
Clean 1-1-1-1-1
95-115-145-165(pr)-170(pr by 25)
5 rounds of:
15 Kettlebell Swings (55lbs)
10 Wall Balls (20lbs)
5 Burpees
Time: 8:03
First WOD after a week of bad diet, plus coming back from a little cold. I was out of breath from start to finish.
Nice work everyone!!
Holy shit dude! I thought I put up a good fight for you haha kicked my ass!
BIG PR on the cleans, atta boy!
Thanks! I’m happy AND surprised at my clean PR ๐
All in the technique bro. I’m going to have to take some time with you and see how you do your cleans, Mine need some tweaking
CFWU x 3
Push Jerk 3-3-3-3-3 / 45-55-65-75-85(f)-85×1(PR/failed set)
WOD – 5 rounds of
15 KBS (30# DB)
10 Wall Balls (14#)
5 Burpees
Time 9:36 ๐
Warm up x 3
Deadlift
1×185
1×205
1×235
1×245
1×255
5 rounds
15 KBS (35 lbs)
10 Wall Ball (20 lbs)
5 Burpees
10:38
WU x3
practiced OHS
WOD
5 Rounds:
15 KBS #35
10 Wall balls #20
5 Burpees
7:06
Front Squats:
3x / 95-115-130-145-160 (PR for reps)
WOD: 5 Rounds of…
15 KBS (35#)
10 Wall balls (20#)
5 Burpees
8:09
Great work 6:30 crew!
Almost had some pukers today! Hee hee!
Overhead Squats x1
95-145-165-185(PR!)-195(F)
5 Rounds:
15 KBS 53#
10 Wall balls #20
5 Burpees
6:01
Nice PR coach!
Guess your time is alright too..
Worked on muscle ups in a row again…
5 rounds:
15 KBS (2 rounds + 8 reps with 55lb, the rest with 35lb)
10 wall balls 14lb
5 burpees
Time: 9:38
Cooled down by doing 1k rowing, to practice my rowing!!! Ave 2:23 pace
Weighted good mornings –> 1rep max
95-115-135-155-175-185
My knees were bent too much on the 185! Thanks coach!
WOD –> 5 rounds of:
15 KB swing (53#)
10 wall balls (20#)
5 burpees
6:16
weighted good mornings? nice dude haha
Good time bro!
Thanks Ed!
Nice GM Pierre! They are a great assistance movement for Sq and Dl.
Thanks Tony! That is actually why I am doing those!
My DL is my BIG weakness (335# – 1RM).
I am getting better with my SQ but I am getting to a point where they are going up slowly.
WU x 3
Strength = Push Press
1-1-1-1-1
45-65-75-95-115(PR)
WOD: 5 Rounds ofโฆ
15 KBS (35#)
10 Wall balls (14#)
5 Burpees
9:12
Great work everyone!
Happy and Safe New Years!