Buddy Lee Ropes are in. 🙂
I’ll bring them to the gym after work today and leave an envelope in the box for money.
Corinna
Thanks for doing that Jeff. How much do I owe you?
Jeff
I think it was $44.86. I’ll write it on the envelope.
Corinna
WU x 2
Strength: Shoulder Press x 3
45-55-65-75-85
WOD:5 rounds
200 m run
7 K2E
Time: 6:59
Sonia
Strength – back squat
wu with 45 and 95
3×125, 3×145, amrap 160 got 7 reps
5 rounds
200m run
7 K2E
Time: 6:20
Loved the workout, good job am crew!
kerry
Hi. Sorry Kevin, please cancel my 4:15. The gastro bug is still going strong through our house, and I have no desire to sign the wall before even starting a workout. I see that I owe you for a missed class, which explains why I was so sure that I signed up last week when I arrived and my name wasn’t on the board. Some parts of me (aka my brain) seems to operate more effectively when saturated with caffeine. 😉
Chantal L.
Kevin, please cancel my 5:30.
Owen
WU x 2
Strength Back Squat 1’s
115
145
165
185 PR
190 F
WOD 5 rnds
Run 200M
K2E 7reps
Time 8:44
Pierre A.
Just changed my reservation from 0600 hrs. to 4:15 tomorrow in case anyone was looking for a 0600 hrs.
Tracy S.
WUX2
Strength: Overhead Squats (3’s)
45-50-55-60…(PR!)
Tonight completes my first 3 cycles of all of the strengths (5-1-3’s) after 2 months at CF. Anxious to see some good PR’s for reps now! 🙂
WOD: 5 Rounds
200M Run / 14 SitUps
–> 9:40
Struggle with running, but kept it to a steady pace, and didn’t walk at all! 🙂
Marc H.
Good job Hea….Tracy. 😀
Gabriel
Way to go there Tracy! 🙂
Gabriel
WUx2
7 Strict Pull ups -Challenged by Gerry he did 6 Strict PU, not able to let that stand now! 😉
Strenght – Front Squats x5
85-95-105-115-135(was really suppose to be done here)-155-175(PR) -Thanks Marc and Kevin for the push to drive me to 175 😀
WOD 5 Rounds of
Run 200m
7 Knees to Elbows
6:48
Gerry, great race to the end! Not to find any excuses but the only reason you beat me by 3 seconds is because I had the far away rings 😉
Cashout-downward dog for 1:30
Great work 6:30 crew, Gerry and Karren!
Marc H.
CFWU x 2
Stretched my back with a foam roller and the Dual balls thingy.
WOD – 5:13
Downward dog for 1:30.
Mittens with K2E? Probably not a good idea
Bahahahahaha
Read this.
http://crossfitfire.com/all-the-stuff-you-dont-like/
Great article 🙂
Loved that!
Loved it! Thanks for sharing Jeff 🙂
WUx2
Push Press x3 45-55-70-80-90 (PR for reps)
WOD: 5 rounds of:
200m run
7 ring K2E
6:47
1:30 down dog cash out, 5 min stretching
Buddy Lee Ropes are in. 🙂
I’ll bring them to the gym after work today and leave an envelope in the box for money.
Thanks for doing that Jeff. How much do I owe you?
I think it was $44.86. I’ll write it on the envelope.
WU x 2
Strength: Shoulder Press x 3
45-55-65-75-85
WOD:5 rounds
200 m run
7 K2E
Time: 6:59
Strength – back squat
wu with 45 and 95
3×125, 3×145, amrap 160 got 7 reps
5 rounds
200m run
7 K2E
Time: 6:20
Loved the workout, good job am crew!
Hi. Sorry Kevin, please cancel my 4:15. The gastro bug is still going strong through our house, and I have no desire to sign the wall before even starting a workout. I see that I owe you for a missed class, which explains why I was so sure that I signed up last week when I arrived and my name wasn’t on the board. Some parts of me (aka my brain) seems to operate more effectively when saturated with caffeine. 😉
Kevin, please cancel my 5:30.
WU x 2
Strength Back Squat 1’s
115
145
165
185 PR
190 F
WOD 5 rnds
Run 200M
K2E 7reps
Time 8:44
Just changed my reservation from 0600 hrs. to 4:15 tomorrow in case anyone was looking for a 0600 hrs.
WUX2
Strength: Overhead Squats (3’s)
45-50-55-60…(PR!)
Tonight completes my first 3 cycles of all of the strengths (5-1-3’s) after 2 months at CF. Anxious to see some good PR’s for reps now! 🙂
WOD: 5 Rounds
200M Run / 14 SitUps
–> 9:40
Struggle with running, but kept it to a steady pace, and didn’t walk at all! 🙂
Good job Hea….Tracy. 😀
Way to go there Tracy! 🙂
WUx2
7 Strict Pull ups -Challenged by Gerry he did 6 Strict PU, not able to let that stand now! 😉
Strenght – Front Squats x5
85-95-105-115-135(was really suppose to be done here)-155-175(PR) -Thanks Marc and Kevin for the push to drive me to 175 😀
WOD 5 Rounds of
Run 200m
7 Knees to Elbows
6:48
Gerry, great race to the end! Not to find any excuses but the only reason you beat me by 3 seconds is because I had the far away rings 😉
Cashout-downward dog for 1:30
Great work 6:30 crew, Gerry and Karren!
CFWU x 2
Stretched my back with a foam roller and the Dual balls thingy.
WOD – 5:13
Downward dog for 1:30.