With a partner,
Run 400m
100 Push Press (65/45#)
100 Burpees
100 Kettlebell Swings (53/35#)
100 Overhead Lunges (45/25#)
Run 400m
*Only one person working at a time, and done in order.
*Cannot start PP until partner returns from run.
*Cannot leave for last run until all OH Lunges are completed.
HATE HATE HATE MISSING THIS ONE.. Enjoy all!!
We’ll miss you too Jeff 🙁 Looks FUN!!
Same as Jeff…….shit!!!!
You look all tough on here Bender and Jeff but we all know you cancelled at 12:15 when the WOD came out 🙂
Partner WOD with Grant…
400m Run
100 Push Press (65#)
100 Burpees
100 KBS (50#)
100 OH Lunges (45#)
400m Run
Time —> 23:07
Awesome work today Grant!
I missed those Saturday WODs.
Now that was fun!
Partnered with the late registrant Heidi 🙂
RX’d in 17:58 (only 5 seconds behind the monsters)
Great job partner!
See you all tonight for the part-ay!
Kevin, I forgot to write down the address this morning…just need the # for Coronation St know where it is….
It’s in your inbox.
Partner WOD with Justin
Rx
Time 22:01
Partner WOD with Jeff… as Rx’s (first time with a non body weight WOD)
400m Run
100 Push Press (65#)
100 Burpees
100 KBS (50#) first time
100 OH Lunges (45#) first time
400m Run
Time —> 23:07
Thanks for the push Jeff…you’re an awesome partner and coach.
Mobility
Group WU (10 kips/10 burpee broad jumps/10 jumping lunges) x 2
*that got my heart rate up* WHEW!
Partner WOD as Rx’d with Marie 🙂
400m Run
100 Push Press (45#)
100 Burpees
100 KBS (35#)
100 OH Lunges (25#)
400m Run
Time -> 17:53
Two reasons for finishing this so quickly:
1) Marie is a machine!
2) Nothing feels better on a chilly Saturday morning than beating the Coach! Even if its only by 5 seconds! LOL
Nice work everyone!
Third reason.. Lora is also a machine! Well done
Awesome ladies, you guys were FLYING!!
Yay…well I think you can thank me for beating Coach. It was close, but just not enough gas left in my tank on the final 400 m to catch you guys. Took me a while to recover from this one. Thanks for pushing me on the last run, Kevin. I needed it, ’cause I really wanted to walk the last 200 m.
A great WOD, even though I’m sporting a sore nose, chin, & fat lip. Gotta love those bars to the face 🙂
HA! You carried me through those damn burpees. I was walking them in. You pushed really hard this morning! And you deserve a drink tonight. I’ll have a shot ready for you when you get here.
A shot of JD with bacon grease Epic Meal Itme style.
Time**
WOD as Rx’d with Dave-> 18:46 I think.
Awesome WOD and awesome partner.
Kinda cool having Chris Spealler as one of the trainers here at the CF cert here in TO. He actually has quite a good sense of humor.
Lucky you. Enjoy your cert. Such a fun time. Except the WOD that you’ll be doing in a few hours.
He was at my L2 cert in Toronto. Very cool guy. Who are the others?
Oh wow!! That’s awesome! Enjoy 🙂
Wow Corinna, have fun in TO! Looking forward to hearing your stories, and having you as a coach! Good luck!
Group WU (10 kips/10 burpee broad jumps/10 jumping lunges) x 2
Glad that I am not the only one that got her heart pumping on this one, Lora.
Partner WOD as Rx’d with Krista
400m Run
100 Push Press (45#)
100 Burpees
100 KBS (30#)
100 OH Lunges (25#)
400m Run
T: 23:33
Holy cow, that was hard. Thanks to Krista for pushing my sorry ass to the finish.
Oops, actually I think our time was 23:22.
Great being your partner this morning Michelle…good job!!
It was a tough one…I think we were 23:24 🙂
Partner WOD with Jeff L…
400m Run
100 Push Press (65#)
100 Burpees
100 KBS (50#)
100 OH Lunges (45#)
400m Run
Time —> 25:48
Nice push ’til the end today Jeff. Another great Saturday at CFM 🙂
Partner WOD with Marcel
400m Run
100 Push Press (65#)
100 Burpees
100 KBS (50#)
100 OH Lunges (45#)
400m Run
Time – 25:48
Thanks Marcel for the extra reps during most of the exercises and pushing me till then end of the run.
Have fun at the Cert. Corinna. Can’t wait to hear how much you loved it.
Did 1/2 the partner WOD ..
400m run
50 PP @65
50 burpees
50 KBS @50 (don’t have a 53)
50 OL @45
400 m run
19:33
This was much tougher than I anticipated, was going to do full thing thank god Marc talked some sense into me! Lol