Beach WOD

Mark it on your calendar – August 3rd. We’ll be headed out to Grand-Barachois for our annual beach wod and Hooverball game. More information along with a sign-up sheet will be posted at a later date.

AMRAP in 12 min
5 Bear Complexes (95/65# or 55% PP)
30 Double Unders

Compare to Aug.7/12

Working on the muscle-up
Working on the muscle-up

101 thoughts on “Beach WOD”

  1. Valerie Arseneau

    Mob + WUx2 + 2x 10 ring dips with small purple band

    Foam rolled + lacross ball

    WOD @ 45#
    Score: 4 rounds + 8 DU

    DU went pretty decent today. Didnt have much energy but overall good WOD πŸ™‚

    Cash out: 54 Bday Burpees for Jackie!! You can’t tell me its your bday and expect me no to tell it to everyone! lol

  2. WUx2

    Strength – Front Squat x3
    kept it light still tender upper hamstring from Monday

    WOD @ 90# scaled to 90 Singles due to hamstring
    4 rounds + 4 BC

    Cashout: 54 B-Day burpees! Happy Birthday Jackie, hope you have a great one!

    Great work 6AM’ers!

  3. Francis Lavoie

    Mob + WU x 2

    Strenght Push Jerk 75/85/90/90 did not have time to finish before WOD stuck to 90 to work on technique.

    AMRAP 12 min
    WOD: @ 55 should have used a bit more.

    5 rounds complete + BC & 7 skips

  4. Awesome pic!
    Cleans felt terrible this morning. Had zero strength. Perhaps a rest day is needed.

    WOD @ 55lbs
    6 rounds + 1 cycle of the bear
    Was thinking on the way home…after my clean, I did a thruster (as opposed to FS and PP) on some rounds. Is that okay?

    Birthday burpees for Jackie. Happy birthday!! I hope you get spoiled today. πŸ™‚

    1. Great job Gillyon! Nice score! Thrusters may be faster, but they totally gas you….it becomes a bit of a balancing act.

  5. Mobility WUx2
    Push Jerk
    5 x 95,100,110
    3 x 115,120

    WOD: AMRAP in 12 min. @ 65# (I need to start practicing DU!)

    5 rounds + 3 Bear complex
    (PR – last time was one of my first few WOD’s so I know my weight was lower but forgot to write it down. Back in Aug. I did 5 rounds

    cashout: 54 b’day burpees for Jackie! Happy b’day Jackie
    Great class Patrick! πŸ™‚

    1. Hey there little TANK! Nice Push Jerks! And, nice score with Rx weight. Keep up the hard work on those DU’s and you will Rx the whole thing next time!

      1. No I didn’t do DU πŸ™ I need to learn how to string more together before I attempt it in a WOD. ( I had to post my results twice because the first time didn’t upload and I guess I forgot to post that I did singles in my 2nd attemp). Oops. Thanks for your encouragement! πŸ™‚

  6. Mobility
    WU x 2

    Strength – Cleans
    5 x 45,50,55,60,65

    WOD: AMRAP in 12 mins
    5 Bear Complexes @ 40#
    30 DU’s -> scaled to 90 singles

    Score: 5 rounds + 60 singles

    Cashout: 54 Birthday burpees! Happy Birthday Jackie, hope you have a wonderful day πŸ™‚

    1. ValΓ©rie Arseneau

      Your progess lately has been impressive! That many reps with 40#, you could of handled 45# πŸ˜‰

  7. WUx1 (was late)

    Strength – Front Squat x5

    WOD Rx
    4 rounds + 21 DUs

    Cashout: 54 B-Day burpees!

    Went in this one thinking it would gas me out quick, so forced on technique and steady pace (go figure it worked) and finished just shy of my 5 round goal. Strength helped out for this wod and would like to aim for 6 rounds next time.

  8. Wu
    Strength x3 dead lift
    200-210-225-240-255 pr
    AMRAP in 12 min
    5 Bear Complexes (95/65lbs PP) did 85lbs
    30 Double Unders
    4 rounds
    Rob Brydges

  9. Mobility
    WU x2

    Strength: Push Jerks: 25,30,35,40,45 (only did 4 reps at #45)

    WOD: AMRAP in 12 minutes

    5 bear Complexes @30
    30 DU -scaled to 90 singles

    score; 4 rounds plus 2

    Cash out 54 burpees for Jackie…Have a great day! CHeers!

  10. Happy Birthday Jackie! Sorry I missed your burpees (yeah … right!) Have a great day!

  11. Mob
    WU x 2

    Strength – Clean x 5

    40-45-50-55 – ran out of time, didn’t get to 60

    WOD AMRAP in 12 Mins

    5 Bear Complexes @ 25 #
    20 KBS @ 25 #

    Score: 4 Rounds + 1 Bear

    Cash out: wall stretch and 1 birthday burpee

  12. Since I’m not able to do much in today’s workout I did Baby Diane from the CFMom site yesterday:

    KB Deadlifts 53#
    Ring pushups (from knees)

    Back Squat
    45,65×10 75,85,95×5

  13. Super strong Corinna!! Looking good!

    I’m so bummed the beach WOD is on a long weekend:( I’m going to miss out again this year, we always road trip with the extra day off. Maybe next year, sniff, sniff.

  14. Mobility
    WU x 2

    Strength: Back Squat @ 5 x 20-25-30-35-40

    Thanks for the tips, Heather! Nice seeing you, today!

    WOD: AMRAP in 12 Mins

    5 Bear Complexes (95/65# or 55% PP) >>> 55% = 35#
    30 DU >>> Scaled to 90 Singles

    Score: 2 Rounds + 3 BCs

    Same score as last time, but I used 20# last time so this was a nice bit of progress. πŸ™‚

  15. Mobility
    WU x 2

    Strength: Deadlift x 5

    AMRAP 12 minutes
    5 Bear complexes @ 55#
    30 DU (scale: 90 singles)

    4 rounds even

    Feet were so cramped on this…was the hardest part of the workout for me.

    Cash out: lacrosse ball on feet and shins
    1 birthday burpee for Declan (Happy Birthday!)

  16. Deadlifts x5
    135-225-275-315-335-350 (PR for reps)

    Pullups x2
    30-35-40-45-50-55-60-65-70 (20# PR!)

    Strength gains are fun!

  17. Mob + WUx2

    Front squats x 5
    95-105-110- 115 (x2)…. really not feeling it today, was meant to go to 120; blah!

    WOD @ 50#
    Score: 5 rounds + 2 Bear Complex

    Tough! Worried that I wasn’t low enough in FS, as Kevin called me on it a few times.

  18. mobility x wu2
    135-225-240-260-275-300 pr

    12 min amrap
    bear complex x 5 at #95
    30 double unders

    6rounds + 12 double unders rx

    cash out wall stretch

  19. Strength Shoulder Press x 5

    WOD Rx

    5 rounds

    A few more reps and 20# more. Did first set of DU’s unbroken (PR!) Fun class!

  20. WU x 2

    OHS x 3

    WOD: RX @ 65 lbs

    7 rounds+ 3 BC

    Started out too fast at the starting gate which made by breathing quite difficult and the fact that I am still asleep at 8:30 a.m. in the morning did not help matters…lol…

    Last year: 7+ 2 BC

    A small PR, but I will take it!

  21. Shawn Johnson


    Strength – Overhead Squat x5

    WOD Rx
    12 min AMRAP
    Bear complex x 5 at #95
    30 Double Unders
    4 Rounds + 3 Bears

    Have to start practicing Double unders again, Lora gave me a good tip the other week to keep the handles of the rope just below your peripheral so you can just see them. That seems to help.

    1. Happy to hear that tip is working for you. Practice, practice, practice and you won’t have to even look for the handles anymore…they will just BE where they’re supposed to be. πŸ™‚

  22. Mob WU X 2

    Strength – Push Jerks #70

    5 Rounds at #40

    Was SO sweaty after this WOD…My co-workers appreciated it! πŸ˜‰

    Thanks for the great class Kevin!

  23. Mob, Wu x 2
    Overhead Squat (How I was scared of you)
    With a stick! 2.5, 5, 7.5, 10(x10)

    AMRAP 12 Mins
    Bear Complex x 5 at #30
    90 Single Unders

    6 Rounds + 3 BC
    Cash Out: Wall stretch

  24. Jackie Cantin


    Strength: Cleans
    5×45, 50, 55, 60, 65
    These are starting to feel pretty good. And I got to work with my buddy Kelly…bonus!

    Bear complex @35lbs
    30 DU’s scaled to singles-90 skip, skip, skips.

    Completed 3 rounds and 2 bear complexes. Legs are still screaming on the squats from Monday’s sprints (using that term lightly in my case).

    I was honoured to receive 54 birthday burpees from the 6am crew and coach Patrick. I know it has already been said but I will say it again…I love this space and the people. In a world that has become increasingly negative and cynical, our gym remains a place of positivity and fellowship. What a great birthday present.

    1. Happy Birthday Jackie! Sorry I wasn’t there to “celebrate” with birthday burpees. Hope you had an amazing day πŸ™‚

  25. Mobility
    WU x 2

    Strength – Cleans X 5

    WOD: AMRAP in 12 mins
    5 Bear Complexes @ 75#
    30 DU’s -> scaled to 90 singles

    Score: 4 rounds + 1 Bear complex

    Thanks, Corinna.

  26. Mobility
    WU X 2

    OHS X 5



    AMRAP 12 min
    5 Bear Complex 95#
    30 Double Unders – scaled to 90 singles

    total- 4 rounds even

    Thanks for the birthday burpees 5:45 class πŸ™‚

    1. Happy birthday young man! You’re just a baby “squat monster”….I’m afraid to think of what you will be lifting when you grow up! πŸ™‚

  27. Mob + WUx1

    29 Bday Burpees (Jeff L.)

    Push Jerk 5-5-5-5-5-1-1
    115 – 135 – 155 – 175 – 195 (5RM PR)
    – 215 – 235 (1RM PR)

    WOD Rx = 5 + 1 BC

    Wow that kicked my ass… Round 3 did me in big time. Good job 5h45.

  28. Mobility
    29 birthday burpees

    Bear complex 1 rep

    WOD : amrap 12 mins
    5 reps of the bear complex
    90 single unders

    4 rds +1 Complex

    1 Mile cash out with Craig

    Great class Corinna !

  29. Mobility
    Strength: Overhead squats

    WOD: 12 min AMRAP
    Bear complexes # 45
    90 singles

    5 rds + 3 BC

  30. Mob
    29 birthday burpees- happy birthday Jeff
    Wall balls 6 lbs, thanks for the tips Corinna.

    Bear complex 40lbs
    4 rounds 4BC
    (90 singles)

    That just sucked! First time the 5:45 class was Silent.

    Great class Corinna!

  31. Mobility
    WU x 2

    Strength: Deadlift x 5
    100-115-130-145-155 (I still remember how excited I was to hit 100)

    Bear Complex 50#’s (10#’s more than I was supposed to, calculated with 65% instead of 55%, and Kevin rounded me up)
    90 Singles

    4 Complete rounds and to 37 Singles, or 5 Complexes and 37 Singles

    Cashout – 1 BDay Burpee for Declan, he felt the love : )

  32. Nice work Jackie! Yes it was scary how everything suddenly went quiet immediately after the WOD was done!

    1. That was intense!! I think we should name it ‘Goldilocks’… it’s bad enough to get a girl’s name but keep the ‘bear’ reference!!

  33. Mob
    29 B-day burpees for Jeff!
    WU x 1

    2 mins skipping… a few DU attempts but just managed to smack myself in the back of the head again @!%#!

    No strength… figured out how to decompose the bear complex to accommodate my knee issue.

    WOD 12 min AMRAP
    5 x power clean / push jerk / push jerk @ 65#
    10 x air squats
    90 singles

    4 rounds + 5 baby bears (no squats)

    Cash out : Wall Stretch

  34. mob wux1
    29 B-day burpees Jeff L
    Overhead Squat

    Bear Complex 75#
    30 DU

    3 rounds + 17 DU

    Cashout 1 mile jog with Jeremy

  35. HAPPY BIRTHDAY JACKIE!! I’m sorry that I missed your birthday burpees, I hope you had a great day!

  36. Mobility
    WU x 1 (pullups on rings)

    Strength: Hang Power Cleans (x5)
    65-85-105 (out of time)

    WOD @ Rx
    12 min AMRAP
    5 Bear Complex @ 65# (bar may not rest on floor during set or you must start over)
    30 double unders

    Score = 7 rounds + 4 Bear complex + 1 near death experience (OMG that gassed me!)

    Great job 6:45 crew! πŸ™‚

      1. Thanks Natacha! Yes…that’s right DU’s! I’m so thrilled! My achilles got through 16km of Tough Mudder unscathed, so no reason skip the doubles tonight. Did I mention I’m thrilled? LOL

  37. mobility
    Oly Wu

    Rack Jerk



    Had extra time so did a few extra sets

  38. mob..
    WU x 2
    practice butterfly pullups.. knocking off 10 in a row easy now! finally starting to click

    more mobility and practice bear and DU

    wod rx

    3 rounds + 4

    cashout 800 m run..

  39. Mobility

    Strength – Front Squat x5
    65 – 75 – 85 – 90 – 95
    – only did 3 reps on the last set, my quads were still aching from Monday’s sprints, and I didn’t want to kill myself completely before the WOD

    WOD – AMRAP in 12 minutes
    5 Bear Complexes 45#
    90 Single Unders

    Score: 3 rounds + 5 Bear Complexes

    I would love to see Bear Complexes show up again when my legs are in a bit better shape, they were awesome!

  40. Strength:
    Push press x5

    WOD @75# – > 5 Rounds + 1 bear complex

  41. WUx2

    No strength

    WOD Rx
    12 min AMRAP
    Bear complex x 5 at #95
    30 Double Unders
    4 Rounds
    Did one round of Bear complex not correctly – did squat clean so I didn’t count it

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro