Don’t forget…

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Four rounds for time of (or AMRAP in 25min):
30 Walking lunges, carrying 60 pounds
30 Box Jumps
20 Weighted pull-ups, 30 pounds

Darren knows how to get down and boogie...or burpee?
Darren knows how to get down and boogie...or burpee?

15 thoughts on “Don’t forget…”

  1. Warmup x3

    Strength: Back Squat

    Here I go again with my stupid little shoulder. After doing 30 ring pushups in the warmup, my upper chest was pretty sore but nothing out the ordinary. But I tried a couple 20lbs weighted pull ups before the WOD and felt a sharp pain between my chest and shoulder. DAMN IT!!!! So I had to replace the pull ups with sit ups for the WOD 🙁

    WOD: 4 rounds of
    Four rounds for time of (or AMRAP in 25min):
    30 Walking lunges, carrying 60 pounds
    30 Box Jumps
    20 Weighted situps (15lbs)

    Time: 17:15

  2. CFWU x 3 (2 sets of pull ups)

    Strength – Shoulder Press – 1-1-1-1-1 / 45-45-50-55-60 (PR)

    WOD: 4 rounds of:

    30 Lunges (10lbs)
    30 Box Jumps (Stepped up with about 10 jumps up)
    20 Pull Ups (Green band)

    Time: 22:08

    Amazing work everybody! Thanks again for the encouragement MC and everyone. 🙂

  3. STRENGTH –> OHS 1-1-1-1-1
    95-135-155-170 (PR)

    WOD –> as Rx’d

    Finished 3 rounds + 30 lunges in 25 minutes

    Ok… my organization for that WOD sucked!

    I probably lost 3 minutes just in putting on the vest and setting the friggin weights in the vest for the pullups. On my 2nd round on pullups, one 5# plate felt straigth on my left ankle…..ouch that hurt so much that I still feel it right now (1.5 hour after). I couldn’t move for another 2 minutes there. The summary is that wasn’t a good WOD for me today and I am mad I didn’t finish it! 🙁

    Tomorrow is rest day for me and I will fully enjoy it.
    I might even take saturday off!

    1. Jason / CrossFit Fredericton

      Why did you use the weight vest Pierre and not a sling with 30lbs on it? Other then the obvious coolness factor of the weight vest of course. 🙂

      By the way, very nice numbers on the OHS.

      1. We are too cool to use slings here!! 😀

        But next time, I will let my coolness on the side and use my weight vest + a sling. I don’t want that same thing happen again.

        Thanks Jason for the OHS!

        And by the way, you are pulling some crazy times on the WODs man…. you’re a beast! I always keep an eye on you to see if I beat your times! 😀

  4. Wow…coming to the 6:30 class and seeing the 5:30 group attacking this WOD frightened me. Great job everyone!

    CW x 3
    Strength: Deadlift
    1-1-1-1-1: 135-145-155 ran out of time

    WOD (modified)
    30 lunges (20lbs)
    30 step ups
    20 ring rows.
    Time: 14:44

    Great push 6:30 group!!!

  5. I was nervous all day about this wod!

    CW x 2
    Lot of stretching
    WOD: AMRAP in 25 min:
    30 lunges #50 (no lighter weight available)
    30 box jumps
    20 weight pull up #12 vest

    3 rounds + 30 lunges

    Sweaty one!! First time weight pull up ever. Felt a lot better than I expected. The hardest part was the lunges…not because of the legs…but the grip for the dumbells!!
    Great job everyone!!

  6. CFWUx 3
    Strength: Shoulder Press
    1-1-1-1-1: 65-85-135-145-155 (PR by 10)

    WOD: A visit to the funeral home
    30 lunges (60lbs)
    30 box jumps (24inch) 1st time using the big boy box.
    20 Pull-ups (with 20lbs vest)
    Time: 24:49

    Great push tonight… the 6;30 crew demolished this WOD!! Awesome atmosphere. 🙂

  7. WU x 3

    Push Press 5 x 1

    WOD:30 Lunges (30lbs)
    30 box jumps
    20 Pull ups (green band)

    Time: 20:14

  8. WU X 2

    Strenght 1-1-1-1-1 Front Squat
    75-85-95-105-115-125 PR (Last one was 105!)

    WOD: A visit to the funeral home lol
    AMRAP in 25 minutes…

    30 lunges (40lbs)
    30 box jumps
    20 Pull-ups (with green band)

    – 3 rounds + 9 box jumps

    great job MC!!! I can just imagine with 50# and a 12# vest… and no green band! woow!

    it was a great atmosphere Rob! 🙂

  9. CW x 3

    WOD:30 Lunges (20Lbs)
    30 Box Jumps
    20 Pull Ups (Red Band)

    Thanks for the encouragement Gillyon at the end,really made me go for it!!Great Job Everyone!!!

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