I leave you with a little workout called…

1 min of squats
1 min of rest
10 rounds

Post number of squats per round and total to comments.

Liam in his jolly-jumper

32 thoughts on “Adios!”

  1. Warm up and mobility
    Strength Shoulder press (strict) 5-5-5-5-5

    569 squats total.

    Tried to stretch but my legs were unbelieveably stiff haha

  2. Thanks Gillyon, 2 spots for 6:30 if anyone wants them. We were looking forward to seeing your reps on this one Gillyon.
    Great job am crew.
    Kevin and Joanna were very excited as we dropped them at the airport. He was probably laughing at the pain everyone would be in after all those squats.

  3. Strength 5×1
    Thrusters 95-105-110-115-120(PR) (actually have never tried max weight for this so easy to get a pr hehehe)
    Push jerks 95-115-125-135-140

    10 rounds
    1min squats
    1min rest

    57-46-49-47-46-47-45-46-46-50 = 479

    Great push am crew!

    1. Thanks Mum!
      I just checked the site now…. and all I have to say is,
      TAKE THAT DAN FANS!!!! Oh yeah! I’m Rocken that Jolly Jumper Lima Bean Style!
      Sorry I’m missing all those squats… but I’m cooken up a storm here.
      Have fun!

  4. CFWU x 3

    Strength – Overhead Squat

    WOD – “FUCT”
    10 Rounds of
    1 min Squats
    1 min Rest

    Total: 381

  5. CFWU x 3
    Strength – Dead Lift

    WOD “FUCT”
    10 Rds of
    1 min squats
    1 min rest
    Total 386

  6. Warm Up X 3

    Strength: Back Squat @ 3 Reps…of course, not enough in the WOD

    WOD – “FUCT” (It certainly is!)
    10 Rounds of
    1 min Squats
    1 min Rest

    Total: 392
    My legs were ruined for the day so I am sure that tomorrow’s gonna be agony. Still… I really enjoyed this one.

  7. Push Press – 1RM
    95-105-135-155-175(PR by 15!)-180(f) 🙂

    Total = 409

    Congrats everyone! That WOD is an accomplishment!
    At a stop light on the way home my foot was on the clutch and my leg was shaking too much… had to put it in neutral! Walking down the stairs to the computer was a challenge too. I think for the next couple of days I’ll be FUCT!!! 😀

  8. Push Press 3RM

    wod: FUCT
    10 rounds of:
    1 min of squat
    1 min rest

    45-44-43-43-44-44-43-44-44-44 (I’m consistant)
    Total: 438
    It’s been a while that my leg feel that way. Totally not looking forward for tomorrow!

    Jeff- Same thing for me. I never realized that we have that many stop on the way home!

  9. CFWU x3

    Push Jerk x5
    45-65-95-115 (Still taking it easy)

    10 Rounds
    1 min Squats
    1 min Rest



    Yay for standard transmissions.

  10. CFWU x 3
    Strength – Deadlift 5’s
    225-275-295-305-315PR for reps
    WOD – FUCT big time
    10 rounds of
    1 min. squats
    1 min. rest
    total 435
    Good job everyone. Elevators rock!!!

  11. CFWU x3

    Strength x 1 Push Press

    85-105-115-125-135 PR

    WOD 10 rounds of
    1 min. squats
    1 min. rest


    That was fun! Stairs will be awesome for the next couple of days.

  12. Did the WOD with the 5:30 cew and while they were resting, I was doing the squats!

    Did a total of 500 reps!

    It sucks!

  13. WU x3
    Back Squat x5:

    10 Rounds of
    1 min squats
    1 min rest

    Total: 391

  14. You guys faced this tough workout dead on and beat it to a pulp! WOW you are amazing 😀 Kevin would be proud of your results!

  15. CF Endurance swim in am:

    500m warm up
    2x250m with 2 min recovery (about 5:15 and 5:08)
    5x50m with 30 sec recovery (between :53-:58)
    250m cool down

    missed doing the squat workout 🙁

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