Five rounds for time of:
45# Overhead walking lunges, 50 feet
21 Burpees
***Reminder that the Sgt Mark Gallagher Memorial WOD will be taking place on Saturday at 10am. $10 donations to participate and other donations are welcome. Click HERE for more information.
I received a message from Heather Gallagher last night. I’d like to share it with everyone.
“Thank you so much Kevin. I shared your message with my family and they were very appreciative. Together we decided that the Red Cross would be the best organization to donate funds to. Again, thank you for your message and email that you shared with me. Little notes like this actually do help.”
That Pierre is a real monkey!!
CFWU x 2
Strength x 5
Back Squat 85-115-135-145-160
5 rounds for time of:
50 feet overhead lunges 45 lbs **
21 burpees
** Subbed 20 lbs weight vest, still on the mend.
Time: 15:33
Strong effort by everyone in the morning crew!
warm upx2
push jerk 3-3-3-3-3
135-155-165-175-185
WOD: 21:25
I hate burpees.
warm up
Strength Squat cleans 5-5-5-5-5
95-115-135-155-165 got 3 reps and failed my 4th sigh. Zapped for energy today 🙁
Five rounds for time of:
45# Overhead walking lunges, 50 feet
21 Burpees
15:49 I think? I wanted sub 15 but I’m just pooped. Next time.
CFWU x 2
Strength – Squat Clean
Worked on form, starting to get the hang of it finally!
5-5-5-5
90-100-110-115
WOD 5 Rounds of
50 Feet Overhead Walking Lunges 45lbs
21 Burpees
Time: 13:55
Can feel the burn already!
impressed with your time…great job
Very impressed! Jamie feels no pain!
That WOD kicked my ass!
Clean 3-3-3-3-3
95-115-135-155-160
WOD 5 Rounds of
50 Feet Overhead Walking Lunges 45lbs
21 Burpees
Time: 12:48
Way to push through everyone!! Sonia, I can tell your endurance for lunges is getting much better!
Thanks Pat… great job today!
Lunges were better today… shoulders hmmm hurting by the end. Just got a leg massage so my lunges should be even better next time 😉
WOD 5 Rounds of
50 Feet Overhead Walking Lunges 45lbs
21 Burpees
12:33
I still feel sick.
Great job this morning guys!
I was hoping to sneak up on you at the end and beat you but it didn’t happen. Thanks for being a fast rabbit 🙂
I knew you were on my ass, so I had to burn through the last round. Thanks for being my greyhound.
Thanks for the drop in Kevin. Great gym you have there!! Next time I will get there in time for class….kinda drove around in cirles trying to read street signs covered in snow!
couldnt muster enough gusto to do your wod on my own today yikes!
push jerk 3 * 3 95, 105, 115-still feeling a low back twinge from deads last week…
See ya soon….best of luck with your fundraiser…what an awesome idea…
Cheers
Cheryl
Thanks for coming by! And thanks for your donation!
Nice back lever Pierre!
Thanks for an awesome day on Sunday guys! Great efforts by everyone that was there, can’t wait to do it again!
-Jeff
awesome time on Sunday. Thanks again Jeff!
i second that motion – nice one pierre!
Thanks Jeff!!
But I am sure you saw a lot of better looking back lever than the one I did!
Thanks for coming on saturday with Matt (he is quite a good gymnast…), it was a lot of fun and I learned a lot! I hope will do that again in the future!
Strength 5×5 of front squats with 105lb
WOD
5 rounds:
50 ft overhead walking lunges (35lb)
21 burpees
Time : 13:48
I’m with you Lance… HATE burpees.. but these are improving too!
Nice message Kevin from Heather Gallagher. So glad Crossfit is doing their part to help.
Like I said yesterday, if somebody cancels for the 5:30 class, I will take it.
I am registered for the 6:30 class….
Pierre, you can have my spot. Mike just called to let me know he has to work late, so I won’t be able to make it.
Great! Thank you!
I have a work committment and can’t make the 5:30. Will try at home. How does the overhead walking lung work?
Like this: http://www.youtube.com/watch?v=Ooi9jjJG9z8
except you move forward
Thanks Pat. 19:43 -Brutal WOD
Cancel my 6:30, unable to make it tonight.
CFWU x 2
Overhead Squat 5-5-5-5-5 / 45-50-55-60-65
WOD – 5 rounds of
50 Feet Overhead Walking Lunges (25#)
21 Burpees
17:35 🙂
Great job everyone! Welcome Kathy! Nice first workout!
CFWU x 2
Push Press 1-1-1-1-1
65-85-105-120PR-125,,,,didn’t happen
WOD – 5 rounds of 50′ walking lunges with 25#
21 burpees
18:03
Cfwu x 2 (ring rows 10, 10)
Strength 5’s Push Jerk
45-95-115-135-140
WOD
50ft walking lunges
21 burpees
————
Completed 4 rds even in 19:38 then pulled the plug 🙁
Lunges- 50×45#,50×45#,50×25, 50×25
I was and continue to be 100% spent…..ass fully and completely kicked. Like Guy said “full to empty very quickly”
CFWU x2
Strength Overhead Squat
35 lbs work on technique
I guess I am not very flexible down there.
WOD
50 ft walking lunges (1st round 45lbs) (other rounds 25 lbs)
21 Burpees
I am joining the burpees “hater” club.
21: 43
You’d better be doing that butterfly stretch every waking moment of your day!!
Push Jerk – 3RM : 100-115-135-145-165
WOD w/ 45# plate –> 11:10
My esophagus was on fire after that WOD!
You should have seen him… he was like a dragon! A very fast dragon.
You are a really funny little guy!
Shoulder Press 5RM:
75-90-100-110-120 (PR for reps)
WOD: 5 rounds…
50′ lunges with 45#
21 burpees
16:13
CW x 2
Cleans (3s)
65-75-85-100PR(only did 2)-85
WOD: 5 rounds
50′ lunges with 35#
21 burpees
I only did 1.5 rounds with the lunges because my knee was paining pretty bad, so I subbed to 50 straight leg situps. I thought it would be great at first…but it sucked. Happy that my last 2 sets of burpees were uninterrupted.
Time: 14:16
CW x2
Strenght – 3-3-3-3-3
Back squats 70-80-90-100-110
WOD 5 rounds
50 lunges witch 25#
21 burpees
Time: 19 something, forgot my journal there! Kevin could you tell me before ereasing it? I didn’t write it down!
I wrote it in your book for you!
CFWU x2
Shoulder Press 3RM:
65-85-95-105-110
WOD: 5 rounds
50 overhead lunges with 45 lbs
21 burpees
18:06
Good job 6:30 class!
Every workout seems like the hardest xfit I’ve ever done and today was no different.
haha very true 🙂 good work!
CW x 2
OHS (3 reps): 45-65-85-105-115
Should have go heavier!
wod: 5 painful rounds:
– 50 ft OH lunges #35
– 21 Burpees
Time: 14:45 min
Burpees were SSLLLLLOOOOOOWWWWWW!!
Thanks Shallon to make me try to beat you lol!!
Great idea to pay tribute to Sgt. Mark Gallagher with a WOD. Hope you have a great turnout! Please send the WOD to me and I’ll participate virtually, post my time and send you a donation!
Here’s the link to the workout Rob -> http://crossfitmoncton.com/2009/07/11/broomstick-mile/
Thanks Kev!!
Miss you Rob!! Hope you’re doing well. 😀
Miss the CF MCT fam too… Things are going great!! Tks Jane!!
Rob hope everything is going well. How is your training? Hope you are enjoying yourself.
that’s the worst WO for me so far!
WU x 2
Front squat 3-3-3-3-3-3-2 / 15-25-35-45-55-65-70
wod: 5 rounds of:
50 ft OH lunges #25
21 burpees
time: 19:35
Nice back lever.