Easy on paper

For time:
Row 500 meters
150 Double-unders
50 Burpees

Chantal's skipping face

51 thoughts on “Easy on paper”

  1. mobility
    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

    500 meter row
    150 double unders
    50 burpees

    Time 13:53

    Great job this morning everyone.

  2. Backsquat 3-3-3-3-3

    For time:
    Row 500 meters
    150 Double-unders
    50 Burpees

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

  3. Awesome 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!

  4. Push Jerk – 5RM

    “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!!!

  5. Mobility
    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

    Row 500 meters
    150 Double-unders
    50 Burpees


    and some streching!

  6. I 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.

  7. I’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

  8. 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 🙂

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

    1. Heather, we are all doing 50 birtday burpees for you today!
      Liam, for you it’s double the 25 that were required.

      Happy Birthday!!! 😀

    2. Thanks 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!!!

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

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

  11. CFWU x 2

    Strength – Deadlift

    Row 500 meters
    150 Double-unders
    50 Burpees

    Time: 21:30

  12. Warm Up

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

    Row 500 m (1:49.9 PR)
    50 DU + 300 Singles
    50 Burpees


    Thanks for the encouragement Adam!

  13. CFWU x 2
    Strength (Deadlift)1-1-1-1-1

    Row 500 meters
    150 Double-unders
    50 Burpees
    Time: 14 min something

    Happy B-Day Heather and Liam !!!

  14. Warm up x 2
    Press (3): 45-65-70-65-65

    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!!

  15. Warm 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


    Happy birtday Heather and Liam!!

  16. CFWU x2
    Strength: Front Squat x5

    Got my first pull-up without a band! 😀

    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!

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

  17. CFWU x2

    Backsquat x5

    500m row 1:42
    150 DUs
    50 Burpees


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

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

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

  19. CFWUx2

    Front Squat x 5
    45-65-95-115-120 (PR for reps – thanks for the feet pointer MC)

    500m row (1:57.4 – PR)
    150 DUs
    50 burpees


  20. Warm 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.

  21. CFWU X 2
    Strength: Deadlift (5)

    WOD (Modified due to ankle)
    Row 500m (2:17)
    150 singles(on one foot)
    50 push ups
    Time=9 something

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