AMRAP Burpees in 3 minutes, then 3 minutes of rowing.

Score is your total reps + calories on the rower.

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AMRAP Burpees in 3 minutes, then 3 minutes of rowing.

Score is your total reps + calories on the rower.

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KevinINVENTORY BLOWOUT SALE

All remaining shirts are $10! First come, first serve. You may email me to reserve a shirt.

Men’s shirts

XL – Red x1, Black x2

S – Brown x2, Grey x1, Green x1

Women’s shirts

L – Pink Tanks x1

M – Red x1

S – Black x4, Red x5

GabrielleKev are your women’s shirts the bulky ones or the ones with a more feminine cut? Also what it the slogan on the black ones?

KevinThey are the women’s cut. Pass out before you die

Gabriellecan you save me a black one?

Gabriellesorry – small and thanks!

Eric BYou really thinkin you can fit into a womens small Gab?

KevinMaybe I should clarify.

Gabrielle is a girl. Gabriel is a guy. Yes, she can fit into a small.

Eric BAh shit. Sorry about that Gabrielle. Please give me a minute while I pull my foot out of my mouth.

GabrielleLMAO that was hilarious! Thanks for the laugh 🙂

GabrielHey Kevin, I may get a small womens shirt just to prove to Eric that it may fit!

Just make sure the Jaws of Life are not far away!

Eric B.I think i would chip in 5 bucks for the shirt just to see this!

KevinI’ll be doing an order for Revolution Ropes on Friday. If you want to get in on this order, let me know.

MarcelI’d like to order one Kevin.

MelCan you add my name to the list if it’s not there Kevin? Thanks

KevinDone!

ElissaMe too!

JohnnyWU x 2 50 dang burpees

HSPU 3 sets 5-10-10

Strength: shoulder press (x3)

55-60-65-75-85

Wod: amrap 3 min burpees, then 3 min rowing for calories

Total : 57 38= 95

New goat for me is rowing for sure.

Fun one though! Great job 600am crew … Nice push at the end of ur workout Kev!

MarioWow… with those 50 at the start, thats a whole lot of burpees.

KevinFront Squats

45×5

95×3

135×3

165×3

185×3 (stopped because of back)

Burpees – 50

Calories – 63

Total – 113

Definitely wouldn’t have pushed that hard on the row if Marc didn’t go first. Thanks for setting the bar high buddy!

Rachel Gwu x 2

strength – push jerk x 1

50,60,70,80,80,85(f),85

Wod: amrap 3 min

burpees (35)

then

3 min rowing for calories(31)

Total : 66

cashout – back stretch

Gilleswu x 2

strength – push jerk x 1

85,95,115,125

Wod: amrap 3 min

burpees (39)

then

3 min rowing for calories(40)

Total : 79

Marc H.Mobility + 2(HSPU+KBS+Wallballs+K2E)

Hang squat snatch

45×3,65×2,85×1,95×1

WOD: amrap 3 min burpees, then 3 min rowing for calories

45+66=111

JoannaWU x2

OHS x5

60 65 70 80 90(PR Reps)

Amrap 3 mins burpees + 3 min row for calories

50+35 = 85

I ♥ Rowing…even more than running I think…who woulda thought?

CorinnaPlease cancel my 4:15 class today Kevin, I have a chiro appointment at 4:45.

Martine SWU x 2

Strength: deadlifts 1x

100-115-135-155-175(pr)-185(pr)-195(pr)

WOD

39+39=78

Great job everybody!

JamieCFWU x 2

Strength – Back Squat x 3

150-165-180-205-230(2)

WOD – 45 + 57 = 102

1:30 min Plank

MartineWU X2

Strength: Back squat (x3)

75-85-100-110

WOD

47 + 34 = 81

I registered for the Crossfit Games!

Marc H.Woohoo Martine!!!!!

JeffYay!

Who’s next?… Tracy? Corinna? Mel? Martine C?… There’s a bunch of you that should sign up.

MartineYes! They should…we could all do the workout together!! Great idea Jeff!

Steph Gwu x2

Strength Back Squat 1’s

60-75-85-100-110-120

AMRAMP IN 3 MINS

Burpees

3 min row for calories

30 burpees + 29 Calories = 59

This WOD didn’t do anything for me :s . Poor technique on rowing and Burpees are not my thing.

Guy "Rackman"CFWU x 2

Deadlifts

3 x 200

3 x 215

3 x 230

3 x 265

3 x 300 PR

WOD: AMRAP in 3 minutes

Burpees then 3 minutes of Rowing for calories

41 Burpees & 38 calories = total 79

PierrePush Press 3RM –> 95-115-135-145 (did only 2 reps)

WOD –> 51 burpees + 57 calories = 108

JeffSquat Clean – 3RM

95-115-135-155-175(2)

WOD:

Burpees —> 46

Rowing —> 49

Total = 95

JaneDeadlift 3RM -> 100-110-120-130-135-145-150

WOD -> 39 burpees + 32 calories = 71

MarioWUx2

Deadlift x3

225-235-255-275-295(PR reps)

WOD > 50+51=101

Happy about that, really wanted to go over 100, or at least reach 50 burpees.

Good job everyone!!

GabrielNice one Mario! I copied you haha!

MelWU x2

Strength: Back Squat x1

135(x3)-165-170-175-185(PR)

WOD:

Burpees – 40

Row – 32

Total – 72

I actually did better than I thought I would. 🙂

Eric BWU X 2

Stregth, Shoulder Press,

10×65

10×80

10×90

WOD:

Burpees – 40

Row – 64

TOTAL= 104

Solid work 5:30 crew!

GabrielGreat score Eric!

Eric BThanks Gab, you too bud. 50 burpees eh….your an animal!

GabrielWUX2

Strength – Deadlift X1

225-255-285-305-325-335(PR)

WOD:

Burpees – 50

Row – 51

Total –> 101

some shoulder stetching with lacross ball + 1 min plank

Great job Francis!

Steph F.WU x 2

Push press x 3: 45-55-65-75-80 (PR for reps)

WOD:

AMRAP 3 mins

Burpees – 48

3 mins rowing – 29 calories

Total: 77

MireilleWU x 2

Strength: Push press

(Come down straighter with knee bend, and push straight up)

35×5, 45×5, 55×5, 65×5, 75×5

AMRAP 3 mins Burpees, then 3 min row for calories

28 + 35 = 63

FrancisWU x 2 50

push press x 5

65-75-95-100-115

Wod: amrap 3 min burpees, then 3 min rowing for calories

Total : 40+68=108

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