21-15-9 reps of:
Deadlifts (225/155#)
Handstand Pushups

Compare to Nov.22/10

If you didn’t tell me a T-shirt size in the comments yesterday, please do so today. Thanks.

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83 thoughts on “Diane”

  1. WUx1
    15 Tireflips (with Pat – nice Work!!!)

    Strength: Deadlifts (x3)

    WOD: “Diane”
    21, 15, 9 repetitions:
    * 165 lb deadlifts (60%)
    * Handstand push-ups (abmat with Kip)
    TIME: 5:35

    Monkey bar game: 18sec!!! So fun

    Love the benchmark WODs!!! Great job 6:00am crew!!!!

  2. WUx1
    15 TireFlips

    Strength: Front Squat x5

    WOD: β€œDiane”
    21, 15, 9 repetitions:
    * 75 lb deadlifts
    * Modified push-ups

    TIME: 5:18 I think not 100% sure

  3. WUx1
    15 Tire flips

    Strength: Deadlifts
    5x 110-120-130

    WOD: β€œDiane”
    Deadlifts (120#)
    Handstand Pushups (plank pushups from toes)

    TIME: 8:02

  4. 15 Tire flips (Big mofo with Johnny)

    Push Press 5x

    21-15-9 reps of:
    Deadlifts (185#)
    Handstand Pushups (kipping)

    Time: 11:09

    Nice work everybody! Good job on the Monkey bar Johnny! Very impressive.

  5. Mob. WU x1. 15 Tire flips with #250 tire

    Back squat x1
    105 120 140 160 175PR

    Deadlift #125
    HSPU -Kipping
    8:26 PR for weight and time. Last time was 9:40 with #95.

  6. Heather (Mum)

    WU X 1 + 15 tire flips
    Strength (3’s) Overhead Squat
    Kettlebell deadlifts 50 lb.

  7. WUX1
    15 Tire Flips
    Strength: Overhead Squat (5’s)
    WOD: Diane
    Deadlift 100#
    Pushups from kness

    Was a good feeling to workout at 7am. Guy and Jane, kudos to you both, you both amazed me πŸ™‚

  8. Are the t-shirts only for those doing the Hopper (I will be away, but with you all in spirit)? What will the shirts say?

    1. They will be sold to members before the Hopper. But not limited to those participating.

      Shirt saying is a secret.

  9. CFWU x 1

    15 Tire flips #250


    WOD: 21-15-9 “Diane”

    Deadlifts #225
    Hands Stand Push Ups (strict)


    I bit off more than I could chew.
    I had all the 9s left to do.
    I was disappointed at first but now I am happy that I tried.

    1. Way to go Guy! Be proud of that in a benchmark WOD cause next time it comes up you’ll improve even more and be able to compare your result.

  10. Warm Up x 1
    15 Tire Flips (250#)

    OHS 5RM -> 55-60-65-75-85×3(Failed Set)

    Deadlifts (105#)
    HSPU (Green/Red)

  11. Heather (Mum)

    Medium and will you please find a company that sells tank tops as most women, unlike the guys, don’t rip their shirts off.

  12. I’ll take a medium please.

    I just spent over a half hour with Brett LeBlanc. He worked on my left piriformis, IT bands and right knee (meniscus??). I literally BEGGED for mercy!!!! At one point I cried out, exercising is just not worthed!!! He replied, “I’d rather be treating you than a cardiologist.” I still wanted to cry, but he made a good point!!!

    1. With Graston? My god Corrina, you are one tough cookie! I am tearing up just thinking about it!

    2. No it was not Graston today.. it was active release technique… he finds trigger points, knots and scar tissue and uses his hands and body to release or break it all up..hurts like hell..lol!!

  13. wu x 1
    15 tire flips

    strength: single cleans: 65, 75, 80, 80, 80 (pr, forgot to change board)

    21-15-9 reps of:
    Deadlifts (100)


    Lots of fun with the 7 a.m. teacher crew. πŸ™‚

    Large t-shirt

  14. WU 1 km light run plus mobility

    WOD modified Diane
    Deadlifts 125lbs (11-10-9-6-9)
    Pushups from toes (10-6-5-5-5-3-2-3-3-3)

    Time 8:05

    Happy with my results but would like to aim for HSPU soon.

    Heading to the beach πŸ™‚ have a great day everyone!!

  15. WU x 1
    15 Tire filps

    Front squats
    65×5, 95×5, 115×5, 135×5, 145×3, 155×1.

    WOD – Diane
    Deadlift @ 95
    Push ups

    Time – 4:33

    Johnny was flying on the bars, someone should put it on youtube because it was impressive to see.

  16. Mobility
    15 Tire flips
    Strength: overhead squats
    65×5,75×5,85×3 (PR5#)

    WOD: β€œDiane”
    Deadlifts (185#)
    scale – plank pushups from toes

    TIME: 5:00 Last time was 3:49 with 135#.
    cashout = 15 McKenzie pushups
    20 sec x 4 figure 4

  17. Mobility
    15 Tire flips
    Strength: shoulder press x 3

    WOD: β€œDiane”
    Deadlifts (95#)
    scale – plank pushups from toes

    TIME: 6:14 Last time was 4:51 with pushups from knees very happy with that

    cashout = 15 McKenzie pushups
    20 sec x 4 figure 4

  18. 15 Tire Flips (1st time!)

    Shoulder Press – 1RM
    95-115-135-145 (matched PR)

    “Diane” (Rx’d)
    Deadlifts (225#)

    Time —> 11:33

    0:56 slower than my PR last November. The deadlifts were great but the HSPUs not so much today because my sweaty shirt kept sticking to the wall. I do the HSPUs strict and tight to the wall so it was getting frustrating.
    I still love Diane though. She’s one of my favourites. πŸ˜€

    Nice work 3:15 crew! … and welcome Julie!

  19. WU x 1

    15 tire flips

    Strength: Push Press x 5

    65-75-85-95-105: My shoulders actually felt pretty good today..smiles..

    WOD: “Diane”

    Deadlifts (155#) All deadlifts unbroken
    Push ups from toes

    Time: 4:58

    Last time I did this WOD my time was 6:06 so a PR of 1:08

    Good job 3:15 p.m. crew and welcome Julie!

      1. Thanks Corinna πŸ™‚ the beach was awesome! I love this place πŸ™‚ join me with the dogs sometime!

      2. I would love to. I was out your way on Saturday spending the day with friends on Beau-Rivage. Sadie and Wallie loved the beach and they actually went swimming!!!

  20. Denise MacEachern

    WU x 1

    15 tire flips

    Strength: Push Press x 1


    WOD: β€œDiane”

    Deadlifts (100#)
    Push ups from knees

    Time: 4:26

    Welcome Julie!

    Kevin, I’ll take a M shirt.

  21. I love Diane!!

    WU X 1
    Tire flips (I love tire flips too πŸ™‚

    Strength – Back Squat 3’s

    WOD: 21-15-9
    Deadlifts @60% – 130
    Push ups – All from toes!! (First time in a WOD)

    800 m celebratory run

    Great job eveyone.

      1. Thanks Mel. I’m home making supper and still grinning like a lunatic! I won’t admit to being Crossfit addicted, but maybe just a little obsessed.

    1. You kicked butt today! Congrats on the strict pushups AND you made that 150 back squat look like child’s play! Well done!

    2. Heather!!! You are seriously becoming a force to be reckoned with πŸ™‚ congrats on yet more progress!

  22. WOD “Diane”

    WU X 1
    15 Tire Flips

    Strength – Front squates by 5’s
    45 – 50 – 55 – 60 – 65

    WOD 21 -15 – 9
    Deadlifts @60% – 65
    push ups from knees

    time 3:45

  23. Medium Shirt (grey if there’s a color choice)

    20 tire flips BY MYSELF!!! (ummm it wasn’t the super giant tire though.)

    Strength: Overhead Squats x 5

    WOD: some bitch named Diane! HOLY MONKEY!
    Deadlifts 205#

    Time: 12:56
    Did the first 21 HSPU scaled with a plate and cuishon.
    Then scaled down to Piked Pushups for the 15 and 9.
    This. WOD. Kicked. My. Ass.
    Hats off to you guys and gals who RX this one.
    I’m going to lay down now.

    1. Nice work on the HSPU/Piked push ups Liam!

      Oh, and you should hear what Diane has to say about you… πŸ˜‰

  24. 1hr Group Power @ YMCA

    wu x1
    15 tire flips
    front squat 3’s

    DL @ #100
    Push ups from knees
    Time = 4:27

    DL where almost all unbroken. Amazed that I managed to get those pushups since I just did about 42 pushups @ group power. Front Squat where ok, interesting since I did a lot of air squats @ Group Power as well. Manage to get 5 pullups without a band PR! OH yeah..lol πŸ™‚

  25. WU x 1

    15 tire flips (~250#)
    First time for these….kinda bad ass….kinda liked them!

    Strength: OHS x3 (goat….BIGTIME!)

    45-55-65-70-75(PR)-80(PR) (ha…almost dropped that last one on my head)

    WOD: β€œDiane”

    Deadlifts (155#) All unbroken…YIPPEEE!
    Push ups (from toes)

    Time = 4:52

    15 Mackenzie pushups (ahhhhhhhh…smiles)
    4 x 20 sec figure 4’s (@#$%^&*)

    Love seeing all the t-shirt orders….holy Cross Fit Moncton army! πŸ™‚

  26. Mobility


    15 Tire flips with Gabe using the 550 lbs beast

    Strength: front squats x 1

    125-155-175-195-215 πŸ™‚ 10 lbs PR

    WOD: β€œDiane”


    Deadlifts (225#)
    HSPU used 45 lbs plate

    TIME: 10:20

    Pretty please a 30 second PR and last time I used green bands top and bottom.

    cashout = 15 McKenzie pushups

    Figure 4 stretch 1 minute each leg.

    Great work 6:30 crew, Liam way to persevere buddy!

  27. WUx1

    15 tire flips

    Strength – Shoulder Press X1

    WOD “Diane”
    21-15-9 reps of:
    Deadlifts (215#) 60% of max
    Handstand Pushups (Scaled to Pike Pushups)

    Time: 9:44

    Diane was a hard one. Last time I did it with 225# and Pike pushups, was fresh from Paleo challenge and still, after being recently off for nearly 3 weeks, with only 10# less on the DL and a 1:32 PR to boot. Man I’ll take it!! πŸ™‚

    Great job 6:30 crew!!

  28. WU x 1
    13 Tire Flips

    OHS x 5 Reps

    Diane: 21-15-9
    Dead Lifts @ 130#
    Push Ups
    Time = 4:15
    PR of 29 seconds

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