The gym will be open from 4:30-6pm today. Because we have almost 40 people registered (a CFM record!), we’ll be running heats of both workouts during the class.
Some people work until 5pm, so you can still show up, even if it’s after 4:30.
AMRAP in 12min of:
15 Squats
20 Double Unders
15 Pushups
20 Double Unders
OR
15,13,11,9,7,5,3,1 Burpees
1,3,5,7,9,11,13,15 Box jumps
Darrell, you seem to operate the hammer better then a chainsaw! Ha sorry bud, couldn’t resist.
“Like”
do we do a strength also?
Nope, with 40 people, no room.
AWESOME!! Didn’t know we can show up after 5:00!!
IM IN!! 😀
CFWU x 2
WOD – AMRAP in 12 mins of
15 Squats
20 DUs
15 Pushups
20 DUs
4 Rounds and 1 Pushup PR
Last time was 4 Rounds 7 Squats
WOD – AMRAP in 12 mins of
15 Squats
20 DUs
15 Pushups
20 DUs
6 rds 15 push ups
WOD – AMRAP in 12 mins of
15 Squats
60 Singles
15 Pushups
60 Singles
3 Rds 8 Push ups
3 rds, 15 squats, 60 singles and 8 push ups that is 🙂
Sarah
WOD – AMRAP in 12 mins
15 Squats
60 Singles
15 Pushups
60 Singles
5 Rounds even
——————————————————————————————————–
Chris
WOD
15,13,11,9,7,5,3,1 Burpees
1,3,5,7:,9,11,13,15 Box jumps
Time =8:34
nice job on the wod chris and thanks for pointing out my mistake on the counting..
jeff s again! lol
amrap wod
8 rnds and 18 dus
WOD:
AMRAP 12 min…
15 Squats
20 DUs
15 Pushups
20 DUs
5 Rounds + 15sq + 20du +15pu + 9du (PR by 23 reps)
Lots of peeps today! Awesome!
Masters Chipper – Games 2011
10 HSPU
20 Wall Ball
30 T2B
40 P.Cleans (135)
50 Burpees
60 SDHP (75)
14:13 (a whopping 2 second pr!)
🙂 That looks like a fun one!
The 10-20-30 is. But the 40-50-60 is not at all.
WOD: AMRAP in 12 min
15 Squats
20 DU’s
15 Pushups (knees)
20 DU’s
3 Rounds +15 Squats + 20 DU + 1 PU
The DU’s killed my score, but I refused to switch to singles — and still got a good workout to start the week.
Keep going with those DU’s Tracy! Looking really good!
Modified Warm Up
AMRAP in 12min of:
15 Squats
20 Double Unders (60 singles)
15 Ring Rows
20 Double Unders (60 singles)
4 rds and 60 singles
WOD A: Time: 7:25 or 7: 45? Nice race Lora!
WOD B: 6 rounds + 10 squats
Last time: 5 rounds + 14 push ups
Good fun again today!
Pretty sure one of you was 7:42, and the other was 7:46. I don’t remember who won though. It was a great race to watch…well done, ladies! 🙂
Must have been 7:25 Corinna…you were almost the same time as me.
yeah – it was about 4 seconds difference I believe, so that sounds right
WOD AMRAP 12 min
15 Squats
20 DUs
15 Push Ups
20 DUs
6 + 15 squats.
Coming back slowly. Fun to see so many people in today, it felt a little bit like the Hopper.
WOD – AMRAP in 12 mins of
15 Squats
20 DUs
15 Pushups
20 DUs
3 rounds, 15 squats, 18 DUs 🙂
1x mob
1xWU no pullups
WOD
15,13,11,9,7,5,3,1 burpees
1,3,5,7,9,11,13,15 box jumps..
7:47 funny enough i had no trouble typing the above numbers in the order i was supposed to do them… although in the WOD it was a completely different situation.. again i say “pay attention to instruction and read the freaking board!” lol.. i should write that on my hand!! or arm.. or someone in each class with me say “Didja get that jeff?” “are you sure?”
did the second WOD only to get some practice on my “improving DU”.. seem to be starting to get the D S S D rythme but its sporadic at best…
4 rounds, 15 squats 10 DU in 12:00.. relatively happy with that..
strung together 3 back to back MU at end of class.. thanks again JO for the tip!
good job with organizing 40 people through that kev and jo..
should be jeff s.. not sure where the S went.. but corrected i think.
You’re a sucker for punishment…..read the damn board! LOL!
WOD AMRAP 12 min
5 rounds + 6 Double Unders (first set)
WU x 1 (push ups on rings, T2B and no pullups)
WOD A:
15-13-11-9-7-5-3-1 Burpees
1-3-5-7-9-11-13-15 Box jumps (20″)
Time = 7:21 (had 10:52 when we did this in Mar 2011, so 3:21 PR)
**Thanks for the push Corinna…I was —-> <—- that close to stopping!
WOD B:
12 min AMRAP
15 squats
20 double unders
15 pushups
20 double unders
5 rounds (I think) + 12 squats
**OMG push ups were brutal – slowed me down a lot
Nice work today everyone 🙂
Nice pr Lora.. Huge!!
Great PR!!
Congrats on the PR Lora!
I’m pretty sure you were 7:42 and Corinna was 7:46
Oh really? Oops! Brain deprived of O2?
Awesome PR either way!
Great PR Lora!
WU
WOD RX’d:
AMRAP in 12min of:
15 Squats
20 Double Unders
15 Pushups
20 Double Unders
= 3 rounds + 15 pushups.
Pushups slowed me down…was glad to have a workout with them though, it’s been a while.
I know I picked the right workout cause I stopped at the grocery store on the way home and I was really struggling to get a head of cauliflower off the shelf just above my forehead – my arms wouldn’t cooperate!
Nice work Amanda!
Weren’t the pushups horrible!?! OMG! I was doing them one at a time after the second round!
Yes!! Me too!
Masters Chipper – Games 2011
10 HSPU
20 Wall Ball
30 T2B
40 P.Cleans (95)
50 Burpees
60 SDHP (55)
18:14 – PR of 4:44
Nice PR Joanna.
Nice PR Joanna!
Wow,nice Pr
Well done! Nice PR 🙂
WOD A: 8:48 that was a good one, did it 2nd after a good 20 min break or so
WOD B: 5 rounds + 18 2nd set of singles (scaled to singles and small band for pushups) good one as well, did it first, didn’t want to get frustrated with DUs today…they warmed up much better!!
Great to see so many people out today!! Always fun 🙂
Brave trying both Krista. 🙂 You and Jeff S will have to start practicing those DUs.
Haha thanks Dan…I know…DUs are my goat for sure!! Was liking them and practicing in WODs but I’m tripping up more of late…can do 60 way quicker and keep intensity up. Should find balance between both intensity and pushing the practice…even 10 DUs and 30 singles…that was my original plan that I bailed on 🙁
I’m in for practicing Jeff S…5 min each time were there!!
3 hours over the long weekend got me didly!! Lol oh except for sore calves and welted shins.. 🙂 but more practice I’m in for!!
Great, but I’m hoping that your kicking my butt on our 1st practice cause ill only be back in like 2 weeks…unless there’s open gym next Sunday….traveling for work…actually going to check out CF Islander in St John’s…my 1st visit to another box – excited and nervous 🙂
WU x 1 (no pullups)
WOD
15,13,11,9,7,5,3,1 Burpees
1,3,5,7,9,11,13,15 Box jumps
Time: 7:22
Nice work Greg! Fast!
45 min Hot Yoga
Mob:
WOD
15 squats
20 DU (scale 60 singles)
15 Push Ups
20 DU (60 singles)
=4 rds ( I was able to manage some DU through the WOD happy with that, they slowed me down but it was worth it).
After I tried a couple T2B, and I was able to get 2!! WOOHOO!! So pump!! 🙂
Way to go Elba. Keep working on them girl!
Thanks Corinna, I’ll be trying them more often 🙂
Mob:
WOD
amrap 12 min
15 squats
20 DU
15 Push Ups
20 DU
=5 rds + 15 squats + 20 DU.
15,13,11,9,7,5,3,1 Burpees
1,3,5,7,9,11,13,15 Box jumps (12″)
13:28
AMRAP 12 mins
15 Squats
20 DUs
15 Pushups (small band)
20 DUs
7 rds + 10 DUs
Pushups killed me!! Good work everyone. Nice to see everyone 🙂
AMRAP in 12min of:
15 Squats
20 Double Unders
15 Pushups
20 Double Unders
3 rounds + 8 push ups
Real double unders tonight – not single double!! Thanks Tracy for putting me onto the speed rope – it’s magic for sure. Double under PR of 13 – up by 10 reps. Pretty stoked (as some people may have noted 🙂 )
Fun for a holiday Monday!
Congrats on the DU’s!! Your smile from ear to ear was priceless as the number was climbing (it may have caused you to loose focus a bit!?!? heehee).