Big day for Bingo:
50 Syncro Burpees with Shawn, Laura, and Mario B.
Tall Socks
1 mile run with Heidi
Workout Pic
Fun morning, but ready for a rest day after rocking. Thanks Shane!
Jackie
After rucking. Great pic today…he ain’t heavy, he’s my brother. 🙂
Melanie M
Dumbbell Shoulder Press x10
3 sets
10 – 20 – 20
Not a good dumb bell press day for me.. my left arm seemed to not want to co-operate!
AMRAP in 10 min
5 Burpees
10 Situps
15 Squat
30 Double Unders
Rx- 6 rounds plus two burpees
I would have had more burpees but I did 2 sit ups before I realized I’d skipped a movement!
Grr!
Happy Birthday to 43 to Michelle and thanks for the extra fitness! Kevin had to much fun fitting them into the hour! 🙄
Angela
Dumbbell Shoulder Press 3 sets x 10
3 sets of 10 @ 10#
AMRAP in 10 mins
5 Burpees
10 Sit Ups
15 Squats
30 Double Unders ( singles x 2 for me 😜)
3 rounds plus 3 burpees
Angela
Oh Angela Steeves BTW lol
Kevin
WOD Rx’d
7 + 5 situps
Fun race Jo!
Amanda Beck
Bumbell shoulder press
3×10
20# 25# 25#
Amrap 10 mins
5 pushups from a box
10 situps
15 kb deadlifts
15 russian kb swings
4 rounds 10 reps
Stacey
Bumbell, hehe.
P. S. I think you did 15# – 20# – 20# 🙂
Janet
Dumbbell Shoulder Press x10
3 sets
20#-25#-25#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders
First round and a bit with doubles switched to singles at this point it was not going well.
5 rounds and 2 burpees
Ran a mile with Amanda S thanks for going at my pace 🙂
AMRAP in 10 min
5 Burpees
10 Situps
15 Squat
30 Double Unders
5 rounds plus 30 reps
Thanks Matt!
Mike M
Crossfit quispamsis day
In 20 minutes
400 meter run
26 push ups
400 m run
26 kettle bell swings 53#
400 m run
26 dead lifts 155#
400 m run
26 sit-ups ab mat
400 m run
26 wall balls 20#
400 m run
26 box jumps at 24′
All unbroken
After some running and snap warm up. Ugh
5 sets of 5 back squats with 135-185
Matt D
Dumbbell Shoulder Press x10
25#-30#-30#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders (singles x2)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
MOB 50 synchro burpees
Group WU MOB
Dumbbell Shoulder Press x10
3 sets
25-35-35
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders
4 18 DUs
Ran 1 mile after class – thanks Laura for slowing down your pace so I could keep up.
MOB 50 synchro burpees
Group WU MOB
Dumbbell Shoulder Press x10
3 sets
30-40-45
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
60 Single Unders
5 + 5 Burpees
Please cancel my 830, pulled in with no gym bag 🙄. I’m registered for noon!
Awe we missed you! You missed some ‘extra fitness’ burpees too!
Dumbbell Shoulder Press x10
3 sets
25 # – 35# – 35#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders – 1 set of 60 Singles + 3 sets RKBS
4 Rounds + 15 reps…neck needs work.
Dumbbell Shoulder Press x10
3 sets
20-40-45
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders
5Rounds + 12 Squats
Thanks Amanda!
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders
7+3 Burpees
Not a great DU day but had fun trying to keep up with Kevin 🙂
Group WU MOB
Dumbbell Shoulder Press x10
3 sets
15-20-25
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
60 Single Unders
4 rounds 43 skips (was aiming for five – next. Time!)
43 birthday burpees throughout the class
And a three minute wall sit with Michelle 🙂
Dumbbell Shoulder Press x10
3 sets
20-30-35#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders (x2 singles)
5 + 3 Sit-ups.
Thanks for the fun noon class Blake, and the idea of the DB for burpees 🙂
Dumbbell shoulder press x10
20-30# x10
40# x3-2-1-2-3 for a total of 11 – that escalated quickly
WOD Rx:
7 + 26 DU
Great to have all the visitors! Hope to see them join 🙂
Thanks Matt!
Dumbbell Shoulder Press x10
3 sets
20-25-30#
AMRAP in 10 min
5 Burpees (reverse)
10 Situps
15 Squats
30 Double Unders (singles x2)
4 Rounds + 15 Squats
1 mile run after class
WOD rx’d: 5 Rounds + 10 squats
WU x 1
DB Press x 10
10, 15, 15
WOD
4 R + 8 singles
Big day for Bingo:
50 Syncro Burpees with Shawn, Laura, and Mario B.
Tall Socks
1 mile run with Heidi
Workout Pic
Fun morning, but ready for a rest day after rocking. Thanks Shane!
After rucking. Great pic today…he ain’t heavy, he’s my brother. 🙂
Dumbbell Shoulder Press x10
3 sets
10 – 20 – 20
Not a good dumb bell press day for me.. my left arm seemed to not want to co-operate!
AMRAP in 10 min
5 Burpees
10 Situps
15 Squat
30 Double Unders
Rx- 6 rounds plus two burpees
I would have had more burpees but I did 2 sit ups before I realized I’d skipped a movement!
Grr!
Happy Birthday to 43 to Michelle and thanks for the extra fitness! Kevin had to much fun fitting them into the hour! 🙄
Dumbbell Shoulder Press 3 sets x 10
3 sets of 10 @ 10#
AMRAP in 10 mins
5 Burpees
10 Sit Ups
15 Squats
30 Double Unders ( singles x 2 for me 😜)
3 rounds plus 3 burpees
Oh Angela Steeves BTW lol
WOD Rx’d
7 + 5 situps
Fun race Jo!
Bumbell shoulder press
3×10
20# 25# 25#
Amrap 10 mins
5 pushups from a box
10 situps
15 kb deadlifts
15 russian kb swings
4 rounds 10 reps
Bumbell, hehe.
P. S. I think you did 15# – 20# – 20# 🙂
Dumbbell Shoulder Press x10
3 sets
20#-25#-25#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders
First round and a bit with doubles switched to singles at this point it was not going well.
5 rounds and 2 burpees
Ran a mile with Amanda S thanks for going at my pace 🙂
DB Shoulder Press x10 @ 25-30-35#
WOD Rx = 6 rds + 6 squats
Dumbbell Shoulder Press x10
3 sets – 10# – 15# – 20#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders (x2 singles)
Score: 4 rounds and 27 singles
Dumbbell Shoulder Press x10
4 sets
25 – 25 – 25 – 25
AMRAP in 10 min
5 Burpees
10 Situps
15 Squat
30 Double Unders
5 rounds plus 30 reps
Thanks Matt!
Crossfit quispamsis day
In 20 minutes
400 meter run
26 push ups
400 m run
26 kettle bell swings 53#
400 m run
26 dead lifts 155#
400 m run
26 sit-ups ab mat
400 m run
26 wall balls 20#
400 m run
26 box jumps at 24′
All unbroken
After some running and snap warm up. Ugh
5 sets of 5 back squats with 135-185
Dumbbell Shoulder Press x10
25#-30#-30#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders (singles x2)
4 Rounds + 20 Singles