For time:

Row 500 meters

150 Double-unders

50 Burpees

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GuyCan I row with Dave?

He makes me look good.

🙂

DavidWTF I thought we were brothers

RaychellKevin, can you cancel my spot for 6:30 tonight. I took a 5:30 spot instead. Thanks

lancemobility

3 rounds of:

10 push ups

10 med ball cleans

25 double unders

10 good mornings

Strength 3-3-3-3-3

Overhead squats 135-140-145- ran out of time

WOD:

500 meter row

150 double unders

50 burpees

Time 13:53

Great job this morning everyone.

PatrickBacksquat 3-3-3-3-3

135-145-155-165-175

For time:

Row 500 meters

150 Double-unders

50 Burpees

Time: 25:06 <–no, that is not a typo 🙂

JamieNo worries, it’s going to take me at least 25mins for my double unders 🙂

KevinAwesome finish on the row Steve! To inform others, he fell of the seat with 80m to go. But instead of stopping to get back on, he finished the row sitting on the rail and pulling like mad with his arms! True determination!

JeffPush Jerk – 5RM

65-95-115-135-155(2)

WOD:

“Tank is on Empty”

500M Row

150 Double unders

50 Burpees

Time: 18:38

It took me forever to get my first few double unders after that row!

Great determination Pat!!!

EdMobility

Warm up x3 of

10 push ups

10 med ball cleans 20 lbs

25 Double unders

10 good mornings

Strength Push jerk- 3-3-3-3

135-155-165-185(Pr) No time for a 5th but I think 190 was attainable

WOD

Row 500 meters

150 Double-unders

50 Burpees

13:43

and some streching!

SonyaI Love this picture of Chantal. She is amazing at skipping. Miss you guys and cant wait to get back to crossfit…going to suck to take a step backwards but looking forward to returning when my son doesnt need around the clock care. Keep up the good work you guys. See you soon.

ChantalThanks !!!

PatrickI’ll be doing a lot of bicep curls for the next week.

Everyday WOD:

AMRAP in 24 hours:

1 bicep curl (choice of beer, rhum&coke, or any tropical drink)

2 sips

3 head turns to check out the beach scenery

Post total reps in 7 days

GuyPat, don’t forget the all inclusive bacon at the buffet.

Enjoy!!

LiamLove it!

Do a few sets for me would ya Pat!

MarcelWell deserved Pat, have a blast!

Marc H.Don’t forget if it doesn’t grow in a tree, grow in the ground or roths…eat lots of it and drink even more 🙂

Chantal L.I would like a 4:15 spot if anyone cancels…!

Chantal L.Actually, I am going to cancel for tonight, and make today a rest day!

MarleneKevin I am on my way home with flu, will need to cancel my 5:30. Sorry for the late notice

KevinHappy Birthday to Mom and Liam!

GuyYou mean Mum.

Happy Birthday!

JeffHeather, we are all doing 50 birtday burpees for you today!

Liam, for you it’s double the 25 that were required.

Happy Birthday!!! 😀

TracyHappy Birthday Heather and Liam….imagine both of you turning 25 on the same day!!

LiamThanks everyone!

Enjoy the Burpees!

Super fun!

For me, it’s the 3rd Anniversary of turning 29.

For Mum… she’s really just 25. And ROCKING IT!!!

Marc H.Happy B-day Mum and Liam

JaneHappy Birthday Heather!! Eat cake with sugary icing or we can no longer be friends! 😀

Happy Birthday Rumpy!! No babies…cake only! 😀

LiamHows about some tasty and delicious Baby Cakes?

Heather (Mum)Thanks everyone. Happy Birthday Liam. What an honour to share my day with you.

LiamThanks Mum! I feel the same about sharing this fine sunny day with you!

Cheers!

JamieCFWU x 2

Strength – Deadlift

3-3-3-3-3

225-240-255-275-290

WOD

Row 500 meters

150 Double-unders

50 Burpees

Time: 21:30

GuyWarm Up

Deadlift 5-5-5-5-5 / 135-185-195-205-215

WOD

Row 500 m (1:49.9 PR)

50 DU + 300 Singles

50 Burpees

21:27

Thanks for the encouragement Adam!

ChantalCFWU x 2

Strength (Deadlift)1-1-1-1-1

135-165-185-200-225(PR)

WOD

Row 500 meters

150 Double-unders

50 Burpees

Time: 14 min something

Happy B-Day Heather and Liam !!!

MCWarm up x 2

Press (3): 45-65-70-65-65

wod:

500 m row

150 DU

50 Burpees

Time: 13:59 min

Your legs are like Jello after that row. Happy with the 5+ DU in a row for the whole workout!! 🙂

Tracey you did great today…you never give up and kept moving!!

Happy Birthday Mum and Liam!!

TracyThanks for being on death-watch…and cheering me on.

OwenWarm up x 3

OHS 5’s 25, 30, 35, 40, 45

WOD modified

500 meter row 1:44:6 PR

150 Box steps

50 burpees

16:25

Happy birtday Heather and Liam!!

MelanieCFWU x2

Strength: Front Squat x5

50-55-60-65-70

Got my first pull-up without a band! 😀

WOD:

500m Row (PR 2:15 I think…)

450 Skips

50 Burpees

Time: 16:03

And signed the wall…. big night for me…

Happy Birthday Heather and Liam!

KevinFIRST PULLUP! WOOO!!

DanThis is what I meant Kevin. http://en.wikipedia.org/wiki/Gordie_Howe_hat_trick

1 Gymnastic PR

1 Metcon PR

1 Puke

kind of the same.

Also yay Mel!

GuyCongrats on both of those 🙂

PatrickWow! I think someone just graduated to a “hardcore” crossfitter 🙂 Nice work Melanie!

GillyonWAY TO GO! 🙂

LiamGreat job Mel!…. on both… *hehe*

MCYAY Congrats Mel!!! 🙂

MelanieThanks everyone!

JaneCongrats on the pull up Melanie! 😀

DanCFWU x2

Backsquat x5

95-135-145-155-175

WOD:

500m row 1:42

150 DUs

50 Burpees

17:30

Did all the DUs but had to chain them together with singles.

Happy birthday Mum and Liam!!! The 20s are a great age!

KevinRaise your hand if you got a rowing PR! Holy crap there were a lot of them today! Great job everyone!

kristaCFWUx2

Front Squat x 5

45-65-95-115-120 (PR for reps – thanks for the feet pointer MC)

WOD:

500m row (1:57.4 – PR)

150 DUs

50 burpees

12:59

GillyonHAPPY BIRTHDAY HEATHER AND LIAM!!!!

Sorry I missed your bday burpees. 🙂

HeidiWarm Up x 2

Strength: Push Jerk X 1

45-60-75-85-95(F)-90(F)….No PR today 🙁

Wod: 500 M Row

50 DU’s + 300 Single skips

50 Burpees

Time: 14:39

The days almost over, but I hope the birthday duo had a great day.

RaychellCFWU X 2

Strength: Deadlift (5)

135-145-155-145-135

WOD (Modified due to ankle)

Row 500m (2:17)

150 singles(on one foot)

50 push ups

Time=9 something