Can you feel the burn?

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.

Pierre performing a back lever

51 thoughts on “Can you feel the burn?”

  1. 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.”

  2. 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!

  3. 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.

  4. CFWU x 2

    Strength – Squat Clean
    Worked on form, starting to get the hang of it finally!

    WOD 5 Rounds of
    50 Feet Overhead Walking Lunges 45lbs
    21 Burpees

    Time: 13:55

    Can feel the burn already!

  5. That WOD kicked my ass!

    Clean 3-3-3-3-3

    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!

    1. 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 😉

  6. WOD 5 Rounds of
    50 Feet Overhead Walking Lunges 45lbs
    21 Burpees


    I still feel sick.
    Great job this morning guys!

  7. 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…



  8. Jeff MacRae- CrossFit PEI

    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!


    1. 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!

  9. Strength 5×5 of front squats with 105lb

    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!

  10. Like I said yesterday, if somebody cancels for the 5:30 class, I will take it.
    I am registered for the 6:30 class….

  11. 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.

  12. I have a work committment and can’t make the 5:30. Will try at home. How does the overhead walking lung work?

  13. 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!

  14. 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


  15. Cfwu x 2 (ring rows 10, 10)

    Strength 5’s Push Jerk

    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”

  16. CFWU x2
    Strength Overhead Squat
    35 lbs work on technique
    I guess I am not very flexible down there.

    50 ft walking lunges (1st round 45lbs) (other rounds 25 lbs)
    21 Burpees

    I am joining the burpees “hater” club.

    21: 43

  17. Push Jerk – 3RM : 100-115-135-145-165

    WOD w/ 45# plate –> 11:10

    My esophagus was on fire after that WOD!

  18. Shoulder Press 5RM:
    75-90-100-110-120 (PR for reps)

    WOD: 5 rounds…
    50′ lunges with 45#
    21 burpees


  19. 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

  20. 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!

  21. CFWU x2

    Shoulder Press 3RM:

    WOD: 5 rounds
    50 overhead lunges with 45 lbs
    21 burpees


    Good job 6:30 class!

    Every workout seems like the hardest xfit I’ve ever done and today was no different.

  22. 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
    Thanks Shallon to make me try to beat you lol!!

  23. 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!

  24. 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

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