Sunday, June 8th, join the CrossFit community for a fundraiser WOD at Centennial Park at 1:30pm. We will be donating all money raised directly to the RCMP to help the families of Const. Fabrice Gevaudan, Const. Douglas Larche and Const. David Ross. These are the names to remember. Please meet by the basketball courts and bring a mat/towel (you may get dirty). If you cannot make the event, but would still like to make a contribution, you can do so here – http://tilt.tc/vhyb
The bike ride today will be postponed.
Mid-way check-in is still open for Sunday. Get your name on the list.
Potluck is still a go for Sunday at 5pm.
Partner Filthier 50’s
With one partner working at a time,
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
800m Run (split)
At Biometrics. I suggested the crossfit Response WOD.
In honour of the 3 fallen RCMP officers
With a running clock complete:
Fabrice Gevaudan
3 Rounds for time of:
Farmer’s walk 100m (16kg x 2)
10 Goblet Squats (16kg)
at the 10 minute mark complete:
Douglas Larche
3 Rounds for time of:
60 Double unders
30 Lunges (alt)
at the 20 minute mark complete:
David Ross
3 Rounds for time of:
12 Deadlifts (135lbs)
12 Ring Dips with small band
Time without rest: 20:08
Cashout: ugly cry
Partner Filthier 50′s with Lia
With one partner working at a time,
50-calorie row
50 box jump overs (16″)
50 deadlifts (120 lb.)
50 wall-ball shots (10 lb)
50 parallette dips
50 wall-ball shots (10 lb)
50 deadlifts (120 lb.)
50 box jump overs (16 in.)
800m Run (split)
Tough one full of my goats!
WOD Rx+ (WB @ 25#) w/ Lance = 18:44
This really puts things in perspective, can’t believe regional athletes (almost) finish this at 21 minute cap.
WOD Rx’d with Trent
16:57
Good job partner!
Its been a while that I have been pushed that hard….please pick someone else next time…haha. Puts things in perspective for sure.
Partnered with Pete
Scaled following:
20 inch box
paralette dips
Time – 26:12
At the 21 minute cap still had the 800m run left, finished it off.
Good job today Pete!!
Today was also my 400th class today 🙂
Awesome!
Partner Filthier 50′s
Partner WOD with the AWESOME Jen!
50-calorie row
50 box jump overs, 18 in. (I did step up and overs)
50 deadlifts, 85 lb.
50 wall-ball shots, 6lb.
50 ring dips (I did paralette dips)
50 wall-ball shots, 6lb.
50 deadlifts, 85 lb.
50 box jump overs, 18 in.
800m Run (split)
Time: 20:43
I didn’t feel too good after this one…really taxed the cardio system! BUT I have been feeling fantastic for the rest of the day. Really fun morning.