Deadlift

40-50-60% x5

500m Row For time

Compare to May 7/14

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS

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# Dead Day

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43 thoughts on “Dead Day”

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Take the first step towards getting the results that you want!

Deadlift

40-50-60% x5

500m Row For time

Compare to May 7/14

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Mario B.Deadlift

40-50-60% x5

#185-205-245

I like deload week! (Body needed it!)

500m Row For time

Time: 1:32.7…Poop! Legs gave out with 200m left or so, Kept 1:28-1:30 pace, most of the time, but it all fell apart at the end! Need to work on this in 2018!!

I think I tried this before and had in the 1:37 range, so definitely a PR.

Compare to MAY 7/14

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS #53

Slow and steady.

Thanks for the Class Mario! Good Job 6 amers!

John GunnDeadlifts x5

120 – 150 – 180

Row 500m

1:39.3 (PR 6.3 seconds!!)

4 sets NFT

15 abmat situps

20 good mornings (stick)

25 flutter kicks

30 Russian KBS 35#

GabrielNice PR John!

JacquesDeadlift

40-50-60% x5

135-175-205

500m Row For time

1:32.6

Lindsay SherwoodDeadlifts x 5

125-145-165

Row 500 m for time

Got 1:55.7. HUGE PR for me! I did this sprint in my fundamentals class back in August and got 2:17.4. Progress feels awesome!

4 rounds not for time of:

15 ab mat sit ups

20 good mornings

25 flutter kicks

30 Russian KBS @ 20#

Thanks Blake!

Chantal CCongrats again!~ Huge PR on that row!

HeidiCongrats on the PR Lindsay. That is a terrific time!

Heather BeckDeadlifts x5

85-105-120

Row 500m

2:04.2

(21Deadlifts x5

120 – 150 – 180

Row 500m

2:04.2

December 2016 – 2:12.2

4 sets NFT

15 abmat situps

20 good mornings (stick)

25 flutter kicks

30 Russian KBS (30#)

John GunnBig PR!!!

Heather BeckApparently my Internet was big glitchy. I more the duplicates and he random deadlifts in the middle.

Heather BeckFfs. I give up.

KevinDeadlifts x5

165-200-235

500m Row

1:27.7 (I think this is exactly the same time I had from 2014).

Cashout with 60# KB

Congrats to Del and Corinne for getting into the trophy case today!

GabrielWUx1+Rowing

Deadlifts x5

155-195-230

Row 500m

1:35.8

4 sets NFT

15 abmat situps (GHD Situps)

20 good mornings (45# bar)

25 flutter kicks

30 Russian KBS 55#

Well done am peeps!

Thanks Mario!

Chantal CDeadlift

40% x 5 @ 60lbs

50% x 5 @ 70lbs

60% x 5 @ 80lbs

500m for time at 1:58.3 which is a PR from 2:14 in my fundamentals!

And not for time:

15 ABmat sit ups

20 Good Mornings

25 Flutterkicks

30 Russian KB swing

Awesome noon class!

Great job everyone and Thanks Blake!!

MelanieDeadlift

40-50-60% x5

75-85-125

500m Row For time

I ended up with a 2:00.0

Even I was doing fine until I hit 300m and everything fell apart! I took the next 100m at a slower pace then pushed until the 500m.. rower said 1:56

Compare to May 7/14

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings(15#)

25 Flutter Kicks

30 Russian KBS(40#)

Mel thought it was 5 rounds 🤣🤣

I did the flutter kicks 4 count out of habit..

Yaaay extra fitness!

Heather Skeard cooperCame to tonight’s 4pm with a pretty bad migraine… thought it was gonna be a shitty class but turned out good!

Deadlifts x 5

105-145-175

Row = 1:45.0 PR AND TROPHY CASE

my last/first PR was in fundamentals in August and I got 1:50.2 and have tried a few times since to beat it but I couldn’t….. but I did tonight by 5.2 secs!

Not for time with 45# KB

John GunnHoly fast!!! Congrats on the trophy case!!

Melanie BourqueCongrats!!

I know you had it in you & came over just to check!

HeidiAwesome Heather! A big PR AND the trophy case.

DelDeadlift

40-50-60% x5

175-215-265

500m Row For time

1:25.5 – I must say it felt really good probably due to the amount of rowing we’ve been doing for Row-uary 🙂

NFT stuff with 53# KB

Thanks Mario!

HeidiWhoa! In the trophy case with time to spare.

LauraDeadlift

40-50-60% x5

85-95-105#

500m Row For time: 1:53.3

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS(45#)

Thanks Blake

Remi FDeadlift

40-50-60% x5

135-160-200#

500m Row For time

1:34.7 – PR.

I think my fundamentals 500m was 1:52ish, so that’s improvement. Next goal will be to get near 1:30.0

4 Sets, Not for Time with 45# KB

francis landrywux1

group wu

Deadlifts x5

185-215-265

Row 500m

1:42

4 sets NFT

15 abmat situps

20 good mornings

25 flutter kicks

30 Russian KBS 60# for 1st 2 rounds then 50#

Shane HayesWu and mobility

Deadlifts x 5

225 /285/345

Row 500m

Undetermined time, I think I was under the 1:30 but the Rower didn’t track the time properly as it was set for intervals with a timed rest…. Will have to re-do some day, as much as I don’t want to… I held a steady 1:27 for the majority and died off a bit on the last 100m…

Next time I guess 🤢

Nft Wod with a 53# kb

stephdh120DL x5

90-110-135#

Row 500m

Time- 2.02.2

4 Rds NFT

15 Abmat SUps

20 GM’s

25 FKicks

30 R KBS(40#)

Amy HoganDeadlifts x5

95 – 115 – 140

Row 500m

1:54.2

4 sets NFT

15 abmat situps

20 good mornings

25 flutter kicks

30 Russian KBS 40#

BJ Killam500th class!

Deadlift

40-50-60% x5

85-110-125

500m Row For time

2:11.0

I started out too fast and lost it with 150m to go….

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS(25#)

Gillesmob wux1

deadliftx5 135-165-190

row 500 for time

1:52

RoxanneOG @ 9:30am

9500m row

Class @ 7pm

Deadlift x 5

105-130-155

500m row – 1:54.3

PR from fundamentals in April (2:27.9)

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS 25#

Mario RichardDeadlift

40-50-60% x5

#155-185-225

500m Row For time

Time: 1:35.5

Pretty much fell apart with 100m to go.

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS #60

DerekDeadlift

40-50-60% x5

175-195-225

500m Row For time

Time : 1:30.0….. so close it hurts (PR from fundamentals 1:51)

Compare to May 7/14

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS (35#)

Thanks Kevin , and to whoever was cheering me on , not sure where I was the last 100 m but it wasn’t in the gym anymore.

JanetDeadlift

40-50-60% x5

85-105-125#

500m Row For time

1:49.7

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS 40#

Heidi500 m row for time: 1:59.5

I don’t have a clue what my previous times are for this. My goal was 2:00, so just made it by the skin of my teeth.

Alex O'BlenisDeadlift

40-50-60% x5

55-65-75

500m Row For time

1:55.6

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS- 25#

BlakeDeadlift x

165 – 205 – 265

Row 500m

1:42.2 the first 350 were REALLY fast! The LAST 150m were…slower.

Cash out @

All unbroken except for last 30 KBS (15/15)

Nick SimpsonMOB + Group

Deadlift x5 @ 145-185-225#

500m Row time > 1:37.5

NFT WOD with 40# and time was actually 10:50

MarcyDeadlift * 5 @ 65/80/95

500m row – 1:52.6

Christie NeateDeadlift

40-50-60% x5

105-125-145#

500m Row For time

1.52.5 – gahhhh so close 🤦🏼♀️

Compare to MAY 7/14

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS with 35#

Thanks Kevin! Fun class.

Matt HDeadlifts to 185

500m row 1:34.9

NFT @ 50# RKBS

Mike MoodyCrossfit quispamsis day

Lots of core and abmat sit-ups, supermans, and skipping to warm up

Then ring muscle up practice and bar muscle up practice

Was able to string together two chest to bars in a row but then that was it. Ring muscle ups from ground working on grip and dip

WOD (same as Monday)

21-15-9

Dumbbell snatches (50#)

Burpees over dumbell ( still not RX )

6:16

(I’m so much faster in the evening workouts than the morning ones by a minute and some change )

Mark DMOB + Group WU & MOB

Deadlift

40-50-60% x5

155# – 185# – 205#

500m Row For time

1:34.3

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS- 40#

Lisa MacLaughlinDeadlift

40-50-60% x5

65-85-95

500m Row For time

1:52.4

4 Sets, Not for Time:

15 Abmat Sit-Ups

20 Good Mornings

25 Flutter Kicks

30 Russian KBS(35#)