8 rounds
100m Run
8 Burpees
Compare to Oct.8/12
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
I messaged Kevin but in case he doesn’t get it can you cancel my 6 am today, I have a really bad headache this morning. 🙁
WU x 2
Group WU / Mob
Some running drills
WOD
Time: 15:16
My legs are so sore and I was so slow, thanks everyone for cheering me on and hubby for doing the last 3 rds with me :)!!!
You were an inspiration Elba! I admire your determination…you never give up.
Great determination Elba!
Congrats Wendy!
Thanks Corinna.
Looking good Wendy!
Thanks Amanda.
Mobility
Wu x 2
Group WU + Mobility
Running Drills
WOD: 8 rounds
100M Sprint
8 Burpees
Time 8:35
Mobility
Warm up x2 plus 25 wall balls
Group warm up
Running drills
WOD: 8 Rounds of:
-100 m sprint
-8 burpees
Time:10:07
Great class coach Patrick….nice work 6am’ers!!!!!
Nice race Ginette!
real close race
Mobility
WU x 2
Group warm up/mobility
Running Drills
WOD: 8 rounds of:
– 100 m sprint
– 8 burpees
Time: 9:54
Cashout: planks with Jackie and Ginette
Thanks Patrick – good job 6 am’ers 🙂
It was fun trying to catch up to you and Gilles…..but did not happen, perhps next time 🙂
So…who’s lovin’ Monday’s Tabata Squats today?
I’m feeling great!
I’m also a big fat liar!
LOL! Yup my legs hurt! And my shoulders are starting to get sore from yesterday’s press party. Been a good week so far!! 😀
I’m on the opposite end of the spectrum, 2 days of rest + 4x shoulder mobility yesterday has me feeling pretty good. 🙂
Grrrrrrrrrrrrrrrr. I got arrested on Main Street this morning for drunkinly disorder. Darn soar legs. Some one send bail $
Sore all over but my left quad is so much worse it makes me look like a peg-legged pirate. Maybe I should get an eyepatch to go with
Mobility
WUx2
Group WU/Mobility
Running Drills
WOD: 8 Rounds:
-100m Sprints
-8 Burpees
Time: 9:06
Cash Out: Calf Stretching
Great Job 8:30am Class!!
Mob
WU x 2 + 500m row
Group warm up
Running drills
WOD – 8 rounds
100m rows
8 burpees
Completed 7 rounds- disappointed in myself – should have easily finished this wod, but I didn’t eat enough yesterday and felt it during the wod today!!
Great WOD today
8 rounds:
-100m sprint
-8 burpees
time= 13mins 15 sec
WU x 2
Group WU / Mob
Some running drills
WOD
Time: 7:46 (6 secs slower then last time)
Sooooo fast!
MOB
WU x 2
Group warmup AKA The first WOD!
WOD “All Lungs”
8R
100 m run
8 burpees
Time: 11:38
Cashout- calf stretch
Planks with Kelly and Ginette
Thanks for the great class Patrick!
Dediced last minute to hop in with the noon class. Fun wod! I’d say this is the first time burpees felt good.
7:27
Felt like a PR, but I’ll have to check later.
Nope, 1 minute off pr. Oh well. Next time I won’t eat a bowl of pot pie and a salad 20 minutes before starting.
Actually on Sept 12 you also said burpees felt good…I guess you’re just getting better at burpees?!
http://crossfitmoncton.com/2013/09/12/buckleys/#comment
Mobility
WUx2
Group WU/Mobility
Running Drills
WOD: 8 Rounds:
-100m Sprints
-8 Burpees
Time: 7:34
Cash Out: Calf Stretching
Fun WOD! Such a nice day for running.
Wux1 and some stretching
Strength ladder push press x5
125-135-140-145-150×2+2+1 pr
WOD
8 rounds
100m Run
8 Burpees
8:31
Rob Brydges
Running? Did you sober up? LOL
Err….I mean, good job Rob 🙂
For all those who were not sure. I did Not get arrested. I was making funny ! 🙂
Mobility
WUx2
Group WU/Mobility
Running Drills
WOD: 8 Rounds:
-100m Sprints
– 5 Burpees Scaled from 8
14:42 just in time 🙂
Thanks Maria and Kevin!
Home (noon)
Quick Mob.
Death by Pushups, unbroken = 12 rounds + 7 = 85 reps
CFM (5h45)
Mob + WU x2 ( strict Pullup, Ring Dips, K2E)
Row 500m = 2:04
Volume – EMTOM 7 mins
– Floor Press 145# (~75%) = 3-3-3-3-3-3-3 = 21
Group Mob / WU
WOD: 8 rounds
– Run 100m
– 8 burpees
= 7:42 (55s over PR)
mob wux2
group wu
some running drill
wod
8 round
100 m sprint
8 burpees
time 9:36
Mobility. WUx2
Group mobility and running drills
WOD: 8 rounds
100m sprint
8 burpees
Time: 11:11
Side note: went to Costco after the WOD. Someone stole my cart at the checkout and the lady thought I had carried all of my groceries around the store… Crossfit is paying off! Haha
Mobility
WUx1
Practiced Muscle up’s, Huge Thanks to Joanna!! Got my first Muscle Up!!
Group WU/Mobility
Running Drills
WOD: 8 Rounds:
-100m Sprints
– 8 Burpees
~ 8:01 +/- 2 secs.
Thanks again Coach Joanna!
Congrats on the muscle up.
Awesome!
Good job on the muscle up, those are tough!
Mobility
WU x 2
500m Row
Group warm up/mobility
Running Drills
WOD: 8 rounds of:
– 100 m sprint
– 8 burpees
Time: 9:39
2k run
Yay Wendy!!
Mobility
WU x 2
500m Row
Group warm up/mobility
Running Drills
WOD: 8 rounds of:
– 100 m sprint
– 8 burpees
Time: 14:59–right under the wire!
Thanks Joanna, I wouldn’t have finished without your encouragement!
Starting back after almost a year off….what a kick in the ass monday and wed.
Glad the person running ahead of me had a t-shirt that said ” you will pass out before you die” …I found it very inspirational.
Glad to be back
Glad. Super glad your back Stacy !
WOD: 8 Rounds of
– 100 m Sprint
– 8 Burpees >>> Scaled to 5 1-armed burpees
Time: 10:57
But only completed 6 rounds, for various body-not-cooperating-today reasons.
Thanks for modifying the WOD w/1-armed Burpees, Jo! It pushed me out of my comfort zone! 🙂
Tonight was my first Olympic lifting class, and it was a blast! I’m going to try to make it to a lot of these.
Mobility + 800m Run
Foam rolling -> Lats, T-Spine, Hamstrings, Quads, IT Band
Lacrosse ball -> Shoulders
Overhead Squat:
3×60 – 3×70 – 3×80
Worked 1RM sets to 1×120 (30lb PR!)
Squat Jumps 3x(3×3) with 30s rest between sets. Starting from bottom of squat
3×3 20″
3×3 24″
3×3 24″
Great class Marie-Noelle
WU x 2 + 500m Row
Group WU / Mob
Some running drills
WOD: 8 Rounds
100m Sprint
8 Burpees
Time: 9:26
Felt very sluggish 🙁
Mobility + 800m Run
Foam rolling -> Lats, T-Spine, IT Band
Lacrosse ball -> Shoulders
Group core work
Overhead Squat:
5 x 65#
3 sets 2 reps — 80#, 100#, 105#
3 sets 1 rep — 115#, 125#, 135# PR, 140# PR
Squat Jumps 3x(3×3) with 30s rest between sets. Starting from bottom of squat
3×3 24″
3×3 30″
3×3 34″
Great class Marie-No, nice sharing the bar withRob & Gabe.
Mobility
WU x 2
Group wu and mobility
WOD
8 rounds
– 100m sprint
– 8 burpees
9:34
OUF !
Mobility
Foam roll lats, t-spine
Group planks (oh so fun) and hollow holds
OHS (from rack)
5 sets @ 50% – 5 x 65#
3 sets of 2 reps @ 65%, 75%, 80% – 75#, 95#, 100#
3 sets of 1 rep – 115#, 125# (old PR), 135# (PR)
It was fun sharing a bar with you Heidi! 🙂 Your OHS form is awesome!
Squat box jumps 3 sets of 3×3 – start from bottom of squat
3 @ 20″, 3 @ 24″, 3 @ 26″
3×3 @ 26″ (focused on soft ninja landing)
3×3 @ 26″ (focused on no arm swing and soft ninja squat landing)
30 (15 per side) floor wipers with 45# bar
Great class Marie-No! Tons of fun. Thanks for the great feedback.
Wod: 9:53 sub’d row for run.
Fast and ugly!
WOD -> Time: 7.48
WOD- 8 rounds
100 m sprint
8 burpees
11:28
This WOD felt tough! Good to be back:)
Mobility
WUx2
500m row
Group WU/Mobility/running drills
WOD – 8 rounds:
100m spring
8 burpees
13:50
I seriously didn’t think I could finish this WOD, I didn’t expect to complete it in time! Thank you so much to everyone from the 4:15 class for encouraging and helping me through the last few!
Mobility
WUx2
500m row
Group WU/Mobility/running drills
WOD: 8 rounds…
100m sprint
8 burpees
10:51
Oly Class
Mobility + 800m Run
Group core work
Overhead Squat:
5 x 65#
3 sets 2 reps — 80#, 100#, 105#
3 sets 1 rep — 115#, 125#, 135#, 140# (PR)
Squat Jumps 3x(3×3) with 30s rest between sets. Starting from bottom of squat
3×3 30″ (multiple times)
3×3 34″
3×3 38″