***Poker night is this Saturday at the gym! Sign up on the board.
AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (135/95#)
Rest 2 minutes
Repeat for 4 rounds
Practicing muscle-up progressions
65 thoughts on “4-Cycle Met Con”
Patrick
horrible morning after a hung over day yesterday.
Clean 5-5-5-5-5
65-95-115-135-155×1
AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (135/95#)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 198
Heather (Mum)
CFWU X 2
Strength 5-5-5-5-5
Deadlift 105-115-125-135-145(1)
WOD
AMRAP in 3 min. of:
10 pushups
30 singles (Counts as 10)
10 front squats 55 then 45 lb.
Rest 2 min.
Repeat for 4 rounds.
Total reps 172.
10 front squats
Kevin
Today’s a double sponsor day! Thank you to Heather and Cathy!
krista
CFWUx2 (dips with yellow band)
Strength: Push Press x3
45(5)-55-65-75-80-85(PR for reps)
felt like i could have gone more but was out of time. i cleaned all these too for practice for the WOD.
did 20 consecutive DUs before WOD (a PR, i had to stop before failing as i was loosing my pants!)
WOD: AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (75#)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 262
awesome effort by everyone – Pat and Jeff, you guys are animals with the heavy weights
nice to meet you Cindy!
Marc H.
Pants to the ground crossfit edition…hahaha. Nce PRs by the way 😀
Owen
Kevin, I had to switch to a 5:30 from 4:15…please release the 4:15
Tks
Jeff
Back Squat – 3RM
135-155-175-185
WOD (135#):
53 / 50 / 50 / 50
Total = 203
The fundraising continues thanks to Heather and Cathy!
POST YOUR RESULTS!!! 😀
Dan
I thought you had a good looking set of numbers there Jeff, so I copied it.
Guy
Kevin, can I get that 4:15? I was signed up for 5:30.
Kevin
Aww, that’s cute. You want to workout with Jane.
Guy
Who would not want to. She’s hot.
Pierre
It is all about her Crossfit butt!
Jeff
Angela, is that a prayer or a muscle-up progression?
Angela
Jeff, I think it is a bit from column A and column B…
Jeremy
Hi Kevin need to cancel my 6:30 spot I singed up for a 3:15 spot instead.
Thanks
Tim
Need to cancel my 3:15 pm today.
Cathy
Hi Kevin, I booked a spot at 3:15 so can you “switch” that for me. That way there is a 4:15 available. – Cat
Andy
I booked Cathy’s 415pm so my 530 spot is available now.
Raychell
Kevin, I just signed up for a 5:30 so can you get rid of my 6:30 booking. Thanks
Run 400m
3 rounds of:
15 Power Snatch (90#)
35 Double Unders
Finish with 400m Run
9:47
I love the taste of blood! (not really)
MC
Warm up x 2 with Chest to bar pull up and ring dips
wod: AMRAP in 3 min of:
-10 pushup
-10 DU
-10 FRont squat #95
-2 min rest
For 4 rounds
221 reps
This wod kick my a$$!
Nice work everyone!!
Gillyon
CW x 2
Push Press (3 reps) 65-75-85
WOD – AMRAP in 3 mins
10 Pushups
10 Double Unders
10 Front Squats 95lbs
2 minute rest
244 reps
This was brutual….my poor wrists! Thank you Kevin for putting up with my whining.
Dan
Wow Gillyon, kick ass result and as rx’d.
Joanna
WU x2
Strength – OHS x3
50-55-65-70-75
PR for Double unders before the WOD! 17 in a row
AMRAP 3min
10 pushups
10 double unders
10 front squats #65
rest 2 mins
246 Reps
Dan
CFWU x2
Deadlifts x3
135-225-245-255-265
WOD: AMRAP 3min
10 Push ups
10 Double unders
10 Front squats @135 lbs.
2 min rest
Total: 203 (53,50,50,50)
Brutal is a solid description of this.
Jeff
Nice results!
Owen
CFWU x 2………..picked up a PR for unasisted Pull ups “6”
Strength 3’s
deadlift 155-175-195-215-225
WOD AMRAP 3 min
10 Push Up
10 DU…did 30 reg
10 front squats #95
2 min rest…go again
total 236 65-60-54-57
Jeff
Great PR Owen! Congrats!
Gabrielle
Congrats on your PR!!
Owen
thanks guys
Tracy
Warm up x2
Strength- Back Squat x1
45-50-55-60-65-70-75-80-85 (pr)
(My previous pr was 55, I would do the math but Kevin would just correct it…)
WOD AMRAP 3min
10 pushups (from knees)
30 single unders
10 front squats #45
rest 2 mins
206 reps of pure hell
Mel
CFWU x2 (no pull ups though)
WOD: Amrap 3 min x4 with 2 min rests
10 push ups (knees)
30 skips
10 back squats (35lbs)
Total: 266: 62-68-70-66
(Note: This was seriously modified because I have a kink in my neck and didn’t want to injure myself further.)
Marc H.
Dan you better take extra care of that kinky spot 😀
Marc H.
CFWU x 2
strength – deadlift
225×2
275×1
325×1
345×1
365×1
WOD AMRAP 3 min.
10 pushups
10 DU
10 Front squat 135#
2 min. rest X 4 rounds
80+56+52+50
total 238
Sorry for the whining too 😀
Guy
Beau PR mon homme! 🙂
MC
Lol..I think everyone were whining for that one! lol!!
Jamie
Great job Marc!
Jeff
80!!! Wow!
Marc H.
did you see my 2nd, 3rd and 4th round hahaha. kinda blew my load to early. 😀
Kevin
That’s what she said?
Marc H.
You’re such a funny bunny. tricks are for rabbits
Heidi
Warm U p x 2
Push Jerks @ 5 Reps.
45-55-65-70-75
WOD:4 rounds of AMRAPS in 3 minutes & 2 minute rest
10 Push Ups
10 DU’s (I did 30 single)
10 Front Squats 75#
Total: 242 (57,65,60,60)
This was a real wrist burner!
Marcel
You kicked my ass!
Cathy
CFWU X 2
Strength – OHS x1
35-40-45-50(PR)-55(PR)
10 pushups
10 DU
10 Front squat 55#
2 min. rest X 4 rounds
57+54+59+56
total 226
Darrell – I’m sorry for calling you out on the burpees…I hope that you are not too mad at me…I am sure that Kevin will forget that you still owe them 🙂
Gabrielle
Congrats on the PR! 🙂
Kevin
I wrote it on the board 🙂
Marcel
CFWU x 2
Strength x 3 — Push Press
75-85-95-105-115 PR for reps
WOD
AMRAP in 3 min. of:
10 pushups
30 singles (Counts as 10)
10 front squats x 115 lbs
Rest 2 min.
Repeat for 4 rounds.
56 – 50 -50 -50 = 206
It didn’t look so bad on paper, but man did it S U C K!
Gabrielle
Warm up times 2
strength push jerk 3’s
55-65-70-75-80-85-90(pr 3 reps) Woohooo!
WOD AMRAP in 3 mins of
10 pushups
10 DUs
10 front squat (60#)
52-50-50-55
total 207 (switched to knee push ups midway through the second round)
tried kipping pullups with green band and then yellow – will start to include those occasionally in my workouts. My goal is to do straight hang pullups unassisted by August.
Great job on a tough WOD everyone 🙂
Gerry
Warmups *2
Strength: Shoulder press 3reps
70/75/80/85/90
WOD AMRAP in 3 mins 4 rounds
weight 65 lbs
total 197 ( switched to knee-pushups 1/2 way, singles jumping *3 )
Good way to start the week.
krista
pm workout –
CF Endurance on the bike – going up berry mills and the old homestead towards salisbury
4 rounds of 3.5km bike / 2 min recovery
6:16-6:47-6:45-8:46 (that last one was brutal and ALL uphill)
total with warm up, intervals and cool down – 37km in 1h20
very happy to be averaging 30km/h and above for the first 3
awesome numbers on the posts today – wow, everyone did wicked on that sucker.
Raychell
CFWU X 2
Strength 1-1-1-1-1
Back Squat 85-95-105-115-120(PR)
WOD: AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (did 70# first 3 minutes then went to 65# for the remainder)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 190
This was BRUTAL.
Pierre
Push Jerk 5RM –> 95-115-135-155
WOD w/ 135# –> 273 reps
That was disgusting!
Liam
WU x 2
Strength = Cleans x 5
5-5-5-5-5
65-75-85-95-105 (PR for Reps)
WOD…. WAIT A BEEPEN MINUTE!!! I just did cleans x 5 and gassed my legs to finish in time for this…. and I see Front Squats at 135? WTF!!!?
WOD AMRAP in 3 mins of
10 pushups
10 DUs
10 front squat (115#) At least I started at 115#, did 6 and was “Physically unable” to continue. So, I downsized to 95#.
Rest 2 minutes
Rinse and Repeat 4 times.
48-50-54-57 = 209
My bleeping wrists are still sore. BUT!!! I got 10 DU’s in a row!!!! TOTAL PR!!
Marc you’re a monster! Dan, I’ve got mad respect for you sticking with the 135#
Maybe one day when I’m not such a little girl I’ll swing with the big boys like you.
Great work 6:30 crew!
And welcome Matt! Glad you didn’t die buddy! Crossfit = Fun! (to watch either before or after you’re done) *hehe*
Dan
Hahaha, you’re a funny man Liam. Congrats on the DU PR!!
Gabrielle
Woohoooooo on the DU PR!
chantal
CFWU X 2
Strength 3-3-3-3-3
Backsquat 65-100-110-120-130
WOD
AMRAP in 3 min. of:
10 pushups
10 DU
10 front squats 95
Rest 2 min.
Repeat for 4 rounds.
Total reps 198
After I got home I did a second workout with two friends…
run 400m
50 pushups
50 burpees
50 squats
50 situps
150 singles
run 400m
time : ~ 19:30
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…
horrible morning after a hung over day yesterday.
Clean 5-5-5-5-5
65-95-115-135-155×1
AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (135/95#)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 198
CFWU X 2
Strength 5-5-5-5-5
Deadlift 105-115-125-135-145(1)
WOD
AMRAP in 3 min. of:
10 pushups
30 singles (Counts as 10)
10 front squats 55 then 45 lb.
Rest 2 min.
Repeat for 4 rounds.
Total reps 172.
10 front squats
Today’s a double sponsor day! Thank you to Heather and Cathy!
CFWUx2 (dips with yellow band)
Strength: Push Press x3
45(5)-55-65-75-80-85(PR for reps)
felt like i could have gone more but was out of time. i cleaned all these too for practice for the WOD.
did 20 consecutive DUs before WOD (a PR, i had to stop before failing as i was loosing my pants!)
WOD: AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (75#)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 262
awesome effort by everyone – Pat and Jeff, you guys are animals with the heavy weights
nice to meet you Cindy!
Pants to the ground crossfit edition…hahaha. Nce PRs by the way 😀
Kevin, I had to switch to a 5:30 from 4:15…please release the 4:15
Tks
Back Squat – 3RM
135-155-175-185
WOD (135#):
53 / 50 / 50 / 50
Total = 203
The fundraising continues thanks to Heather and Cathy!
POST YOUR RESULTS!!! 😀
I thought you had a good looking set of numbers there Jeff, so I copied it.
Kevin, can I get that 4:15? I was signed up for 5:30.
Aww, that’s cute. You want to workout with Jane.
Who would not want to. She’s hot.
It is all about her Crossfit butt!
Angela, is that a prayer or a muscle-up progression?
Jeff, I think it is a bit from column A and column B…
Hi Kevin need to cancel my 6:30 spot I singed up for a 3:15 spot instead.
Thanks
Need to cancel my 3:15 pm today.
Hi Kevin, I booked a spot at 3:15 so can you “switch” that for me. That way there is a 4:15 available. – Cat
I booked Cathy’s 415pm so my 530 spot is available now.
Kevin, I just signed up for a 5:30 so can you get rid of my 6:30 booking. Thanks
CFWU x 2
Strength – Press
1-1-1-0-1-1
95-105-115-125-120-125PR
WOD – AMRAP in 3 mins
10 Pushups
10 Double Unders
10 Front Squats 135#
56/54/53/50
Total: 213
Looks like you had a great day! Nice work!!!
Thanks, had a good workout! Had to talk myself out of signing the wall, feeling better now!
wupx2
strength x5
deadlifts 100-105-115-120-125
amrap in 3 mins
10 push- ups
30 single skips
10 front squats(65)
total: 219
CFWU x 2 (no ring rows)
Strength 5’s Front Squat
45-95-115-125-135-135 (PR for weight+reps)
WOD (95lbs)
1+10 d/u’s – 50
1+ 9 d/u’s – 49
1+ 9 push ups – 39
1+ 6 push ups – 36
_____________
174
Double unders took awhile but getting better.
Your DUs have really improved Andy! Congrats!!
CFWU x 2
Squats 1-1-1-1-1
135-185-215-225-245
WOD: AMRAP in 3 minutes
10 push ups
30 singles undres
10 front squats # 125
Rest 2 minutes
4 Rounds
60-51-47-50 = 208
Good jobs boys & girls!
WU x 2
Push Press 3-3-3-3-3
45-55-65-75-80
WOD @ 70# & Push ups from knees – 212
My most humble apologies for my indecorous discourse. Front squats make me prickly.
Strength 5×5
Front Squat at 130lb
WOD
400m run
3 rounds: 15 power snatch (65lb), 35 DU
400m run
Time :10:51
Weighted Pullups x1
20×3
40-50-60-70-80(F)-77.5 (All strict)
European Regional WOD
Run 400m
3 rounds of:
15 Power Snatch (90#)
35 Double Unders
Finish with 400m Run
9:47
I love the taste of blood! (not really)
Warm up x 2 with Chest to bar pull up and ring dips
wod: AMRAP in 3 min of:
-10 pushup
-10 DU
-10 FRont squat #95
-2 min rest
For 4 rounds
221 reps
This wod kick my a$$!
Nice work everyone!!
CW x 2
Push Press (3 reps) 65-75-85
WOD – AMRAP in 3 mins
10 Pushups
10 Double Unders
10 Front Squats 95lbs
2 minute rest
244 reps
This was brutual….my poor wrists! Thank you Kevin for putting up with my whining.
Wow Gillyon, kick ass result and as rx’d.
WU x2
Strength – OHS x3
50-55-65-70-75
PR for Double unders before the WOD! 17 in a row
AMRAP 3min
10 pushups
10 double unders
10 front squats #65
rest 2 mins
246 Reps
CFWU x2
Deadlifts x3
135-225-245-255-265
WOD: AMRAP 3min
10 Push ups
10 Double unders
10 Front squats @135 lbs.
2 min rest
Total: 203 (53,50,50,50)
Brutal is a solid description of this.
Nice results!
CFWU x 2………..picked up a PR for unasisted Pull ups “6”
Strength 3’s
deadlift 155-175-195-215-225
WOD AMRAP 3 min
10 Push Up
10 DU…did 30 reg
10 front squats #95
2 min rest…go again
total 236 65-60-54-57
Great PR Owen! Congrats!
Congrats on your PR!!
thanks guys
Warm up x2
Strength- Back Squat x1
45-50-55-60-65-70-75-80-85 (pr)
(My previous pr was 55, I would do the math but Kevin would just correct it…)
WOD AMRAP 3min
10 pushups (from knees)
30 single unders
10 front squats #45
rest 2 mins
206 reps of pure hell
CFWU x2 (no pull ups though)
WOD: Amrap 3 min x4 with 2 min rests
10 push ups (knees)
30 skips
10 back squats (35lbs)
Total: 266: 62-68-70-66
(Note: This was seriously modified because I have a kink in my neck and didn’t want to injure myself further.)
Dan you better take extra care of that kinky spot 😀
CFWU x 2
strength – deadlift
225×2
275×1
325×1
345×1
365×1
WOD AMRAP 3 min.
10 pushups
10 DU
10 Front squat 135#
2 min. rest X 4 rounds
80+56+52+50
total 238
Sorry for the whining too 😀
Beau PR mon homme! 🙂
Lol..I think everyone were whining for that one! lol!!
Great job Marc!
80!!! Wow!
did you see my 2nd, 3rd and 4th round hahaha. kinda blew my load to early. 😀
That’s what she said?
You’re such a funny bunny. tricks are for rabbits
Warm U p x 2
Push Jerks @ 5 Reps.
45-55-65-70-75
WOD:4 rounds of AMRAPS in 3 minutes & 2 minute rest
10 Push Ups
10 DU’s (I did 30 single)
10 Front Squats 75#
Total: 242 (57,65,60,60)
This was a real wrist burner!
You kicked my ass!
CFWU X 2
Strength – OHS x1
35-40-45-50(PR)-55(PR)
10 pushups
10 DU
10 Front squat 55#
2 min. rest X 4 rounds
57+54+59+56
total 226
Darrell – I’m sorry for calling you out on the burpees…I hope that you are not too mad at me…I am sure that Kevin will forget that you still owe them 🙂
Congrats on the PR! 🙂
I wrote it on the board 🙂
CFWU x 2
Strength x 3 — Push Press
75-85-95-105-115 PR for reps
WOD
AMRAP in 3 min. of:
10 pushups
30 singles (Counts as 10)
10 front squats x 115 lbs
Rest 2 min.
Repeat for 4 rounds.
56 – 50 -50 -50 = 206
It didn’t look so bad on paper, but man did it S U C K!
Warm up times 2
strength push jerk 3’s
55-65-70-75-80-85-90(pr 3 reps) Woohooo!
WOD AMRAP in 3 mins of
10 pushups
10 DUs
10 front squat (60#)
52-50-50-55
total 207 (switched to knee push ups midway through the second round)
tried kipping pullups with green band and then yellow – will start to include those occasionally in my workouts. My goal is to do straight hang pullups unassisted by August.
Great job on a tough WOD everyone 🙂
Warmups *2
Strength: Shoulder press 3reps
70/75/80/85/90
WOD AMRAP in 3 mins 4 rounds
weight 65 lbs
total 197 ( switched to knee-pushups 1/2 way, singles jumping *3 )
Good way to start the week.
pm workout –
CF Endurance on the bike – going up berry mills and the old homestead towards salisbury
4 rounds of 3.5km bike / 2 min recovery
6:16-6:47-6:45-8:46 (that last one was brutal and ALL uphill)
total with warm up, intervals and cool down – 37km in 1h20
very happy to be averaging 30km/h and above for the first 3
awesome numbers on the posts today – wow, everyone did wicked on that sucker.
CFWU X 2
Strength 1-1-1-1-1
Back Squat 85-95-105-115-120(PR)
WOD: AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (did 70# first 3 minutes then went to 65# for the remainder)
Rest 2 minutes
Repeat for 4 rounds
Total reps: 190
This was BRUTAL.
Push Jerk 5RM –> 95-115-135-155
WOD w/ 135# –> 273 reps
That was disgusting!
WU x 2
Strength = Cleans x 5
5-5-5-5-5
65-75-85-95-105 (PR for Reps)
WOD…. WAIT A BEEPEN MINUTE!!! I just did cleans x 5 and gassed my legs to finish in time for this…. and I see Front Squats at 135? WTF!!!?
WOD AMRAP in 3 mins of
10 pushups
10 DUs
10 front squat (115#) At least I started at 115#, did 6 and was “Physically unable” to continue. So, I downsized to 95#.
Rest 2 minutes
Rinse and Repeat 4 times.
48-50-54-57 = 209
My bleeping wrists are still sore. BUT!!! I got 10 DU’s in a row!!!! TOTAL PR!!
Marc you’re a monster! Dan, I’ve got mad respect for you sticking with the 135#
Maybe one day when I’m not such a little girl I’ll swing with the big boys like you.
Great work 6:30 crew!
And welcome Matt! Glad you didn’t die buddy! Crossfit = Fun! (to watch either before or after you’re done) *hehe*
Hahaha, you’re a funny man Liam. Congrats on the DU PR!!
Woohoooooo on the DU PR!
CFWU X 2
Strength 3-3-3-3-3
Backsquat 65-100-110-120-130
WOD
AMRAP in 3 min. of:
10 pushups
10 DU
10 front squats 95
Rest 2 min.
Repeat for 4 rounds.
Total reps 198
After I got home I did a second workout with two friends…
run 400m
50 pushups
50 burpees
50 squats
50 situps
150 singles
run 400m
time : ~ 19:30