I *heart* burpees
Ed..you’re a mad burpee man..and thanks Krista!
Owen
by the sounds of things there is still a 4:15 open. If so I’ll take it
Owen
Kevin
Nope, just a 5:30 is open.
Kevin
Ok, now there’s a spot!
Kerri
Hi Kevin,
I’m still very sick today and won’t be going to work tomorrow so I need to cancel my 415 for today. Thanks
Gabrielle
Sorry to see you’re not feeling better 🙁 have a good rest!
Tracy
Hope you feel better soon Kerri!
Kerri
Thanks Gabrielle and Tracy!! You guys are so great. 🙂
Gabrielle
Tracy, would you like to do our WAD (workout and dinner) tomorrow night? I’m scheduled for 3:15 tomorrow but I could try to switch for 5:30…
Angela
Kevin
Just sent you a text, not sure if you got it or not…I am still in negotiations meeting and it looks like it won’t be done on time so I need to cancel my 415pm……sorry for the short notice
Owen
CFWU x3
Deadllift 5’s
135-155-175-195-215
WOD
21-15-9
Jumping Pull Ups
Burpees
6:15
MC
CFWU x 2
OHS 5RM: 60-85-95-105
WOD
21-15-9:
Jumping pullups
burpees
3:40
Jeff
Crossfit HQ posted our Burpee Broadjump pic to facebook!!! There are tons of comments!
My throat was burning pretty bad for a good 5-10 minutes after I was done!
Ed
can’t let me have it once, not even once!
Nice time you jerk
Gerry
Warmup *3
Push Press * 5
85/ 95/ 105 4reps/ 95 4reps/ 100 4reps/
Thanks Kevin for the correction on form. Corrections for improved performance!
WOD
21-15-9
jumping pull ups (chin clears bar)
burpees with full extension at the top
Time 5:25
A great group of people worked hard for this WOD. Its a privilege to train with these people.
Amanda
It is an honor to train with you as well, Gerry!! Thanks for all your support tonight! 🙂
Dan
CFWUx3
Cleans
95-105-115-135-145
WOD: 21-15-9
Jumping Pull Ups
Burpees
Time: 3:24
As always, a little more painful that I anticipated.
Great work 6:30 class!
Tracy
Everything pretty much modified tonight…Thanks Kevin!
Warm up x 3 minus squats, push ups and samson stretch
Strength, Press x5
45×5 55 x5 65×4(F) grrr 60×5 65×3(F) GRRRRR **next time 65 you are mine!!!!
WOD Modified
21-15-9
Ring rows
Sit ups
5:14
Rayshell, amazing job tonight!
Gabrielle
Warm up times 3
Strength…? OHS 5s
20-25-30-35-40 (PR) that was actually hard but I kept it up 🙂
Practiced DUs too… no PRs on that one tonight, but I gave myself a good whipping – ouch!
WOD 21-15-9 jumping pullups and burpees
Time: 4:56
Good job everyone! Tracy so happy you were there tonight – proof yet again that a workout can always be modified 🙂 and even happier to see you posting 😀
sonya
Next time on the DU’s Gabrielle…forsure!!! Good job on the PR!!
Gabrielle
Thank you Sonya 🙂
Gabrielle
you were lightening fast on that WOD… I was trying to keep up with you, but didn’t quite make it! 🙂
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Cleans x 3
45×5
135-155-175-185
21-15-9 reps of:
Jumping Pullups
Burpees
3:02
Mr. Fast Eddie had me beat on this one!
Power output wise you kill me though haha
Over Head Squat 1-1-1-1-1
95-115-140(pr)-145-(pr)-155(pr by 20lbs)
21-15-9 reps of:
Jumping Pullups
Burpees
3:24
Deadlift x1
95(3)-135-155-175-195-205(f)-200 (matched PR)
21-15-9
jumping pull ups
burpees
4:07
nice race Joanna – we both came off the bar at the same time on 9s but you had me beat – awesome deadlift PR too!
being sandwiched between Ed and Patrick was motivating -until they were done and i was still going 🙂
Check out my new channel on YouTube!
http://www.youtube.com/user/cfmoncton
Good job Pat and Joanna!!
Awesome video guys 🙂
Warm up
Front Squats 3-3-3-3
135-185-225-250(pr for reps)
WOD
21-15-9
Jumping Pullups
Burpees
2:58
Nice push today on this sprinter guys and gals! 🙂
Thanks for that Kevin…very attractive! I look like an 80 year old without chompers.
No 80 year old looks that good! It’s just proof of how hard you work 🙂 you’re doing great!
Hi Kevin,
I will cancel my 4:15 session today. My right shoulder is quite sore.
Have you considered Massage Therapy for your shoulder… It might help quite a bit. Have a good rest Corinna 🙂
Strength 5×5
push jerk 95-105-115-115-125
WOD
21-15-9
jumping pull ups
burpees with full extension at the top
Time: 3:08
Good race Ed!!!!
Hey kevin, could you cancel my 5h30, I took the 4h15 available. Thanks!
I booked a 5:30 pm, so that means there a 4:15 pm open now. Can you fix that Kevin.
Done.
Darrell took the 4:15.
Hi Kevin, I have a parent meeting tonight so I won’t be able to make it for my 4:15.
i’ll take that 4:15 boss. please cancel my 5:30
wu x3
Strength – Deadlift x1
120-140-145(PR)-155(PR)-165(PR)
21-15-9
Jumping Pullups
Burpees
Time – 4:04
I *heart* burpees
Ed..you’re a mad burpee man..and thanks Krista!
by the sounds of things there is still a 4:15 open. If so I’ll take it
Owen
Nope, just a 5:30 is open.
Ok, now there’s a spot!
Hi Kevin,
I’m still very sick today and won’t be going to work tomorrow so I need to cancel my 415 for today. Thanks
Sorry to see you’re not feeling better 🙁 have a good rest!
Hope you feel better soon Kerri!
Thanks Gabrielle and Tracy!! You guys are so great. 🙂
Tracy, would you like to do our WAD (workout and dinner) tomorrow night? I’m scheduled for 3:15 tomorrow but I could try to switch for 5:30…
Kevin
Just sent you a text, not sure if you got it or not…I am still in negotiations meeting and it looks like it won’t be done on time so I need to cancel my 415pm……sorry for the short notice
CFWU x3
Deadllift 5’s
135-155-175-195-215
WOD
21-15-9
Jumping Pull Ups
Burpees
6:15
CFWU x 2
OHS 5RM: 60-85-95-105
WOD
21-15-9:
Jumping pullups
burpees
3:40
Crossfit HQ posted our Burpee Broadjump pic to facebook!!! There are tons of comments!
http://www.facebook.com/crossfithq#!
That’s a crazy amount of comments!
“being tortured!”…. or even better… look for Mustafa’s comment. Looks like something Guy would say!
Ya, I saw his comment! Hahahah!
Warm UP x3
Deadlifts x5
105-125-145-155-165
21-15-9
Jumping Pull Ups
Burpees
Time: 3:50
CFWU x 3
Strength x 5
push jerk 70-80-90-100-110 PR reps
WOD
21-15-9
jumping pull ups
burpees with full extension at the top
Time: 3:50
Good job 6:30 crew!
Warm Up x3
Overhead Squats. #30 (Hate starting low again)
21-15-9
Jumping Pull Ups
Burpees
4:37
Did that crazy fast WOD with the 5:30 crew!
2:44
My throat was burning pretty bad for a good 5-10 minutes after I was done!
can’t let me have it once, not even once!
Nice time you jerk
Warmup *3
Push Press * 5
85/ 95/ 105 4reps/ 95 4reps/ 100 4reps/
Thanks Kevin for the correction on form. Corrections for improved performance!
WOD
21-15-9
jumping pull ups (chin clears bar)
burpees with full extension at the top
Time 5:25
A great group of people worked hard for this WOD. Its a privilege to train with these people.
It is an honor to train with you as well, Gerry!! Thanks for all your support tonight! 🙂
CFWUx3
Cleans
95-105-115-135-145
WOD: 21-15-9
Jumping Pull Ups
Burpees
Time: 3:24
As always, a little more painful that I anticipated.
Great work 6:30 class!
Everything pretty much modified tonight…Thanks Kevin!
Warm up x 3 minus squats, push ups and samson stretch
Strength, Press x5
45×5 55 x5 65×4(F) grrr 60×5 65×3(F) GRRRRR **next time 65 you are mine!!!!
WOD Modified
21-15-9
Ring rows
Sit ups
5:14
Rayshell, amazing job tonight!
Warm up times 3
Strength…? OHS 5s
20-25-30-35-40 (PR) that was actually hard but I kept it up 🙂
Practiced DUs too… no PRs on that one tonight, but I gave myself a good whipping – ouch!
WOD 21-15-9 jumping pullups and burpees
Time: 4:56
Good job everyone! Tracy so happy you were there tonight – proof yet again that a workout can always be modified 🙂 and even happier to see you posting 😀
Next time on the DU’s Gabrielle…forsure!!! Good job on the PR!!
Thank you Sonya 🙂
you were lightening fast on that WOD… I was trying to keep up with you, but didn’t quite make it! 🙂
CFWUx3
Strength: Back Squats
65-75-85-95-105
WOD: 21-15-9
Jumping Pull Ups
Burpees
Time: 8:23