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3 rounds:
10 Pullups
10 Burpees
20 Double Unders
Sonia and Joanna completed the whole FireFit course!!
Kevin can I please switch to the 4:15 class today?
Yes.
CFWU x2
Strength: Cleans
3x 70-75-80-85-90-95
WOD: 3 rounds of:
10 Pullups (yellow band)
10 Burpees (fun because I didn’t get enough of them yesterday)
20 Double Unders
T = 8:26, I think. I didn’t write it down.
Cash out: Some ass stretching
I enjoyed this workout! And yesterday’s as well!
Backsquat 1-1-1-1-1
95×5-135-155-175-185-210f
WOD: 6:59
Kevin,Please cancel my 5:30.Thanks!!
3 rounds:
10 Pullups
10 Burpees
20 Double Unders
3:17
Wow fast Kevin, 1 round a minute. I assume the extra 17 seconds was a box sit after round 2.
haha!
It was time to pick up the rope and also to wipe the blood off my knee. You are the box sitting king! No one will dethrone you!
Strength 5×3
Back squats 135-140-150-160-170
3 rounds:
10pullups
10 burpees
20 DU
Time: 4;21 arrggghhhh DU were not working too well today… but good workout!
Great times Ed and Kevin!
Wu
strength push press 5-5-5-5-5
135-145-155-165-175
Wod with ring pull ups
3:57 should have done better double unders blew balls today
Well good news everyone that ordered a WOD book. I got them today so I’ll bring them at the gym tomorrow morning for my 6am WOD. I’ll leave them at the gym with your name them. Please pay up before bringing them 😀 Enjoy
First of all happy belated birthday Gerry! 😀 I’m sorry I missed that yesterday… Pierre B. your WODs look awesome and I’ve been chomping at the bit to get to try them 🙂 not feeling 100% but feeling better so I will be in tomorrow morning and will try to do the WODs I missed this week over the weekend. I have a feeling tomorrow is going to be rough!
Kevin I must cancel, my kids just informed me that it’s Meet the Teacher tonight.
CFWU x 2
6 Burpees
Strength – Overhead Squats
5-5-5-5
45-65-75-85, ran out of time to finish…
WOD – 3 Rounds of
10 Pullups
10 Burpees
20 Double Unders
Time: 5:43
In St. John’s again… so I’m keeping active.
Yesterday:
“Intro WOD”
12 Rounds + 5 situps
8 reps less than my PR.
Today:
Signal Hill Run (3km round trip up and down)
18:00
Four seconds slower than PR.
…really good for being a little dehydrated and tired. 😉
WU x 2
Strength: Overhead Squats 5’s: 95-135-155-165-175
WOD: 2:57
ALERT ALERT to other Crossfit gyms, Do not look at the above post because he’s not posting the right time and you shouldn’t worry about this guy’s ability to kick every WOD.
yes its the right time, i was there! impressive!
You’re quite the comedian Marc! My form wasn’t perfect on the burpees so unsure how ”clean” this time is. I’m still coughing though! Good times!
It’s all love Pierre
WUx2
Front Squat x1 45(5)-95-115-135-145-150 (fx2)
matched my PR, but really wanted that 150
WOD: 4:42
another nasty little workout, thanks pierre! great push 530s!
Rachel, you’ll be off the band in no time with those pull ups – keep it up!
wu x 2
Clean x 3: 45-55-65-70-75-80×2
WOD: 3 rounds of:
10 pullups
10 burpess
20 DU (1st round), then 60 singles
time: 8:38
I had a hard time on those DU, one at a time, but I practiced after the WOD and got a PR of 8 DU in a row 🙂
Good job on the DU’s Steph! You were really getting the hang of it at the end!
Wouhou…8 in row!!
Congrats on the DU PR Steph! That’s fantastic 🙂
Kevin, I can’t cancel my 6am class for tomorrow morning. Sorry for the late notice but it’s up for grabs if anyone wants it – the class was full. I have to go to work early tomorrow.
Sorry, I don’t ‘have’ to go to work early tomorrow. But I’d LIKE to so that I can leave early to get my hair done. I didn’t want to make it sound like I HAVE to go to work early.
WU x 2
Front Squat x 3
95-105-115-125-135
WOD: 6:46
Another good work out.
Hey Kevin is there a workout on Saturday as well as the FGB on Sunday?
Still a workout, yes.
hey kev i tried to cancel my 6 am for tomorrow but i dont know if it work…
WU X 2
Strength: Push Jerk (5’s) 35-45-50-55-60-65
Liked the WOD…. 3 Rounds
10 Pull-up (blue) / 10 Burpees / 60 Single skips.
Time: 5:20!
Cashout – x-legged stretch
ooops… strength stopped at 60, not 65!
Guess I knew I could have done that one too…. Next time!! 🙂
There are 2 spots available for tomorrow morning. Post here to reserve your spot, as I’m not able to cancel them.
Ill go in the am if you cancle my afternoon!