50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
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DO THE WHOLE WOD AGAIN!!!???
“Yeah, I smell like blue cheese. What about it?”
“What do you mean this isn’t a toilet?”
“It wasn’t me…it was Carly. I swear”
Warm-upx2
HSPU (G+Y)
Squat clean/snatch
Ring Dip
V-snap
Box squats to 12″ box + 45# + ABmat
All x5
45-95-135-155-175-195-205
WOD
4:34 (PR)
Great job morning crew!
WUx2
Cleans: 75-85-95-105-115
Worked on form. Thanks for the great tips Jo and Kev!
WOD: 7:18
Started with DUs (did 10 in a row – PR for me – hehe.. Went to 30 then switched to singles)
Loads of fun!
WU x 2
Strength: Shoulder Press x 3
50-60-70-80-90
WOD: 5:50
PR( 5 seconds)
What a lung burner!!!
I lost my keys in the snow at 5:40 a.m. this morning which meant that I was locked out of my house and my car!! I ruffled through the snow for about 5 minutes to no avail. My neighbour next door had a spare key so I rang his door bell at 5:45 a.m. When I arrived home from Cross Fit, Lloyd was shoveling my driveway and he found my keys!!! Gosh it is great to have great neighbours!!
Good job to the morning crew!!
Ringing your neighbours bell at 5:45 a.m. and then he shovels your drive way & find your keys…you’re gonna owe him big time. What a turn around on a morning that started out like crap!
Real good time on the WOD and yeah I would say you have a pretty damn good neighbour.
WU x 2
Shoulder Press x5
45×10 – 85 – 95 – 105 – 115
WOD:
doubles- 10-10-10-10-10
singles- 120-90-60-30-0
burpees- 10-10-10-10-10
Still need to practice those DUs… I smell a new goal coming up on my part of the board.
time = 9:57
single-double-single-double during WODs is a good way to practice.
Oh and Liam says:
“I need to do HOW MANY burpees!!?”
WU X2
10 pistols
Strength: Front Squat (x1)
75-85-95-105PR-115PR-120PR-125PR-130PR ….today was a good day!
WOD
Time – 7:07
This was a tough one. I saw a few stars during my last burpees. I need to breathe more.
Wow, that’s quite a PR!!!
I know! I’ve been eating more meat, I think it’s working. My goal is to pack on some serious pounds! π
Press 1x
65-85-95-110PR (10 months in the making) π
WOD as Rx: 5:44
YAY!!!
Good job Pat!
WOOHOO! Great job Patrick!! π
That was a great day for you Pat! Congrats!
It wasn’t so long ago I can remember you struggling with doubles.
You right about my doubles. Not so frustrated by them anymore π
Good job Pat.
Ya, you don’t throw ropes against the wall anymore!
Perseverance pays off, congrats!
Congrats on your press PR Patrick π that’s fantastic!
FΓ©licitation Pat!!
Great job Pat. Sorry I wasn’t there to witness this A.M.
WU x2
Push Press x5
50 55 65 70 80
WOD – 6:53
Congrats on your 10 month in the making PR Pat! Your 30# PR was awesome too Martine..and you could do more I’m sure!
Thanks Joanna! π
Liam…
“No problem. Round 1 was just a rehearsal.”
Special Kevin WU
Shoulder press 1’s
95-135-155-175-185PR π
WOD -> 5:27
Nice race at the end Darrell
5:37 for time. Sorry
Yeah was awesome!
WUx2
Push Press
95×3 115×3 135×3 155×3 175×3 PR
WOD
5:40 Pr buy 1 min 29 secs This was a good week.
WUX2
Strength: BACK SQUAT
85×5 ~ 95×5 ~ 105×5 ~ 115×5 ~ 120×5
WOD: (with Single skips X3)
TIME –> 8:56
Good workout!.. hard on the lungs.. and now, THE cough.. but still good.
Box Squat 5RM –> 95-115-135-155-175
It was my first time doing those so I worked on form. (I used a small box, 45# plate and abmat)
WOD –> 4:17
Kevin told me after that my arms were not straight up while doing the burpees, so I could say that my time is not good.
Still a good time there Noodles.
Deadlift – 5RM
135-185-225-275-275(2)
WOD Rx’d —> 7:51
PR by 1:56.
I think to improve more I’ll need a bigger heart, bigger lungs or both.
WU X 2 (pull up: yellow band / no band)
strenght: Shoulder Press x1 (finally on 1’s!! :D)
75-85-90-95-100-105 (pr by 30#) and PR by 5 from last year!!!!! π
WOD-> 12:40
AND 50 didnt show up burpees
I saw that! Awesome PR Elisa!
105 lbs shoulder press!!! That’s awesome Elissa π Congrats!
Impressive should press Elissa…30# PR is HUGE.
thank youuuu!! π im super pumped about this week!
it should be great with the pr’s for 1’s!
That’s ridiculous!
thanks!! (:
Pretty soon, I won’t be able to fit you in my pocket! You’re so strong!! π
WU x2
Strength: Deadlift
3x 100-115-120-145-170 (that was supposed to be 160, I miscounted)
WOD:
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
T = 9:07
This was a horrible workout for me, I fought the urge to vomit through the entire thing…I had the stomach flu Saturday & Sunday and it took me a long time to recover from it and this was my first day back after. I expect much better results next time I tackle this one.
Good job on getting through this tough one considering your circumstances Amanda π You’re a trooper!!!
CFWU x 2
Strength x 3 Shoulder Press
85-90-100-115-125 need to tighten up core, arching back too much.
WOD
150-120-90-60-30 Singles
10-10-10-10-10 burpees
Time – 8:47
In some strange way I enjoyed this workout, maybe skipping is growing on me…
Liam’s thinking…”Man I wish I had a gun now!!”
WUx2
Strength – Push Press x1
95-105-115-135-145(f)-145(f)-135×2-145-155(PR)
Work on proper technique. Need to focus more on the hip snap, that does the trick.
Thanks coach!
WOD:
DU 10-10-10-10-10
Singles 120-90-60-30-0
Burpees- 10-10-10-10-10
Time –> 10:55
Great job 6:30 peeps!
Warm Up x2
Push Jerk x1
55-65-75-85-90-95(PR)-100(PR)
WOD:
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
Time: 6:24
Awesome Tracey!!! You can really push those jerks sista! And your WOD time is FANTASTIQUE!! π
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