Extra! Extra!

Click -> December Newsletter!

Remember , if you have anything you’d like to share in the newsletter, just let me know.

7 rounds of:
7 Burpees
7 Deadlifts, 185/135#

 

Yup, that chin is over the bar!

 

 

47 thoughts on “Extra! Extra!”

  1. Happy Birthday Jamie!!!! Glad I already got my WOD done 🙂

    Push Press 5-5-5-5-5
    65-85-95-115-120(x3)

    7 rounds of:
    7 Burpees
    7 Deadlifts, 185lbs (that’s HEAVY for a stick man like me LOL)

    Time 9:37

  2. Happy Birthday Jamie!!

    I can’t make it for the 4h15 class, but I would like a 5h30 class if anyone cancel.

      1. Robin, if you stop eating pizza, fries and drinking beers for a week, You’ll become my hero for next week!! lol

      2. Hmm, let me see. Continue to enjoy the food that I love and that actually tastes good for the next week or become like you guys and go crazy just for the smell of something tasty so I can be your hero. Tough choice eh? 🙂

  3. CFWU X 3
    Strenght – 5-5-5-5-5
    BAck Squat 55-65-75-80-85

    WOD 7 rounds of
    7 burpees
    7 deadlifts

    Time: 9:57

    Happy B-day Jamie!

  4. I’m going to have to cancel for tonight. The sitter isn’t able to get here on time for me to make it in to class.

  5. congratulations Tracey!!!! 3 in a row ! =)

    Jamie Happy B-day! Please dont be signed up at 4:15! 😉

  6. Tracey you rock! Kevin, can I get in at 5:30? Jane, love the article, you’re the best. Jamie, Happy Birthday!!!!

  7. CFWU x 3

    Strength – Front Squat
    1-1-1-1-1
    95-115-135-155-175 PR

    WOD – 7 rounds of:
    7 Burpees
    7 Deadlifts, 155 lbs
    Time 7:38

  8. WU x 3

    Deadlift 1-1-1-1-1 / 65-95-115-135-155 (PR)

    WOD – 7 rounds of
    7 Burpees
    7 Deadlifts (3 rounds 115#, 4 rounds 95#)

    Time 8:01

    Happy Birthday Jamie!

  9. Had a great night at the gym!

    Strength:
    Shoulder Press: 1-1-1-1-1 / 95-115-125-130-135 (PR by 10!)

    WOD as Rx’d:
    7 rounds of…
    7 Burpees
    7 Deadlifts (185#)

    Time: 9:57

  10. Warm up x2
    Front Squats with Megan: 75-95-115-135-145 PR

    wod:
    7 rounds of:
    -7 Burpees
    -7 Deadlift #135

    Time: 9:34 PR by 2min since sept.22nd

    Jeff: Good job as rx’d!!

    Sonia and Elissa: I don’t know how you girls did it so fast…I found the deadlift so heavy!! Good job girls!! Really Impressive time!!

  11. CFWU X3

    Push jerk 5-5-5-5-5
    115-135-155-185-195

    WOD: 7 rounds of
    7 Burpees
    7 Deadlifts(185#)

    Time: 8:09 (June 29th did this workout in 10:46 with 135 lbs)

  12. Good mornings x3
    95-135-145-155-170 (pr)

    Shoulder Press x1
    95-105-115-125-135(F)-135(PR!!!!!!!)

    I shocked myself! Never thought I’d ever put that over my head. HSPUs do wonders for your overhead strength!

    7 rounds
    7 burpees
    7 deadlifts (185#)

    5:21

    Thanks for all the comments on the newsletter! Glad you enjoy them!

  13. Shoulder Press x1
    95-105-115-125(PR….yahooo!!!)

    Like Kevin, I never thought that I would have accomplished that this year!

    WOD with 185# –> 5:23

  14. WU x 3

    Deadlift 1-1-1
    135-225-235(PR)

    WOD – 7 rounds of
    7 Burpees
    7 Deadlifts (185)

    Time 10:09

    Great Newsletter

  15. CFWU X3

    Overhead Squat 5-5-5-5-5

    45-45–50-50-55 (not my favourite strength excersise)

    WOD: 7 rounds of
    7 Burpees
    7 Deadlifts – 135 lbs

    Time: 9:13

    Happy Birthday Jamie…glad I missed the extra burpees though!

  16. WU X 3

    Front Squat 1-1-1-1-1
    45-65-105-120-145 (pr by 5)

    Practiced double unders, got 11 in a row! Pr by 7!

    WOD:

    7 rds of
    7 Burpees
    7 Deadlifts 135 lbs

    Time: 6:28

    Thanks MC!! 🙂

    Kevin great news letter! those recipes seem really good! Jane your write up is really good/funny/so true.

  17. Hey I know this is a late post but…
    WU x3
    Strength 5×1 Clean: 95-115-135-155-175
    WOD: 7 rounds of
    7 burpees
    7 deadlifts (185)

    Time: 7:32

    that 185 getting alittle lighter everytime! 😀 really glad about my results

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro