Fairwell Legs

AMRAP 12min
30 second Wall Sit
30 Double Unders

Nathalie loves burpees too!

63 thoughts on “Fairwell Legs”

  1. WU x2

    Strength: Shoulder Press
    1x 45-50-55-65-75

    AMRAP 12min
    30 second Wall Sit
    30 Double Unders

    = 7 rounds + 20 DU’s

      1. LOL, I thought of you this morning too, thinking you must have been a happy girl when you saw it! 🙂

  2. Well, its been one year already.

    Met a whole bunch of nice, funny, cool people. Did some things I’d never thought I’d do in a workout routine. Some of these I never thought I’d enjoy. Looking back at my first workout, a few rounds of kettlebell swings and lunges while holding the KB, I forgot to write down my time in my journal, and left a note that said ‘ouch cant walk’… but I remember still loving it.

    Thanks Kevin for all the coaching, tips, etc. Hurray for Crossfit!

    1. Congrats Mario!! You’ve come a long way in a year and continue to impress 🙂 it’s great working out with you!

    2. Funny enough, started and ended my first year with WODs where you had to take a KB with you.

    3. Congrats Mario! Hopefully you will be part of the Cross Fit family for a long time to come yet!

    4. Mario, I remember going to a fundamental class and you were rowing, you put everything into it. When you were done you were whipped and Kevin congratulated you on completion of your fundamentals. I was very serious when I looked at Amanada and said “OMG, he should get a ribbon”……little did I know that Crossfit does not hand out ribbons and if it did Kevin certainly wouldn’t. HAPPY HAPPY ANNIVERSARY…..your hard work shows!

  3. WU x2

    Strength: Front Squat
    3x 50-55-60-65-70-75
    AMRAP 12min
    30 second Wall Sit
    90 singles

    = 8 rounds + 41 singles

  4. WU x 2
    Front Squat 1’s

    30 sec Wall sit
    30 D/U…..subbed singles 90

    8 rds 8 sec wall sit

  5. Push jerk 3×10 at 95lb

    Amrap 12 min
    30 sec wall sit
    30 double unders

    10 rounds 13 du

  6. I survived week one of having two 8 week old cockapoo puppies! I am a little sleep deprived and tired, but Wallie and Sadie are the cutest little darlings. I know I am a little sleep deprived because I realized this morning that instead of cancelling yesterday’s 4:15 p.m. class, I cancelled today’s class!! So I re-booked today’s class and I am super excited to do my 50 no show burpees!!!

    1. Lol… Glad you’re enjoying the new puppies 🙂 you’re a trooper for taking two of them on at once!

    2. Grats on your twin fur babies Corinna…..being a new mother is hard but when you have twins!! They start sleeping the nights b4 your know it 😉

  7. WU @ 2
    Strength: Front Squats (5’s)
    AMRAP 12 min
    30 sec wall sit
    90 single skips
    4 rounds and 5 seconds

    1. Wooohoooooo! You’re back 😀 can’t wait to see you Cheyenne! So cool that you and Jordan are with us now 🙂 she’s a fast learner and a hard worker – like her mom 🙂

  8. Patrick :lol ribbons

    I had NEVER been to a Crossfit class yet, the rowing Mario did was the hardest work I had ever seen anyone do. I seriously was going to go to the dollar store and get him a ribbon I felt his rowing debut should not go unnoticed!

  9. WU x2

    Shoulder Press x3

    AMRAP in 12 min:
    30 sec Wall Sit
    30 Double Unders

    7 rounds + 4 DUs

    Happy 19th Justin and congrats on 1 year of CF Mario!

  10. wu x 2 + 19 burpees 4 Justin – glad he is young!

    strength was push press: 5 X 65, 65, 65, 70, 70
    amrap in 12 min: 30 sec wall sit and 90 singles, 6 rounds

    Congrats, Mario! Happy Birthday, Justin!

  11. WU x 2

    50 no show burpee + 10 Happy Birthday Justin Burpees

    Strength: Worked on OHS

    WOD: 10 rounds + 10 double under’s. First 2 rounds I skipped for 30 seconds instead of doing 30 skips!! Gosh, I am not with it this week!!! lol..

    Great job 4:15 p.m. crew!

  12. WUx2 – Got 5 kipping ring dips in a row PR 🙂
    Strength: Back Squat x1
    135×3-165-175-185-195(Was apparently ‘iffy’)-195 (10 lbs PR!! :D)

    WOD: 8 Rounds + 30 sec Wall Sit

    Happy Birthday Justin! Congrats on your Crossfit anniversary Mario!

  13. Shoulder Press x3

    WOD: 10R + 14 DUs

    I really liked this one. Interested to see how the stairs will be tomorrow.

    Great job 5:30 class, some new faces.

  14. I try the wod with the 6:30 class!!
    WOD: 8 rounds + 5 sec.
    I think I forgot to count a round, but I’m not sure so I’ll stick with 8.
    I spend half the wod get use to the rope.

  15. CFWU x2
    Shoulder Press 1’s
    95-115-135(PR) 145(F) 145(F) 145(F)

    30 sec wall sit
    30 DU/ 90 Single unders

    1st round started DU did 20 and waisted too much time…

    6 Rd’s + 41 singles

  16. WUX2

    Strength – OHS X3
    75-85-95-105-115(f)-115(f-droped bar on my head)
    Good thing I am hard headed 😉

    AMRAP 12min
    30 second Wall Sit
    30 Double Unders

    5 Rounds even

    I love this WOD. Actually any WOD that I can work on DU’s.
    Was aiming to get 2 to 3 rounds in by doing just DU’s so am very happy. 😀
    Got many mukltiples.

    Great job Coach MC and Jocelyn!

  17. WOD by myself. 🙁 Excited to come back to Crossfit Moncton full time soon. Once I have a regular schedule.

    7 Rounds:
    2 Thrusters (85lbs)
    7 Ring Pullups (sans chalk and with gross sweaty hands0
    Time: 8:15

  18. Yesterday in the base..
    Strength Back squat 3rm
    135-185-225-275-285-295Pr That should put my new 1RM around 325

    Deadlift practice 3rm

    WOD AMRAP 12 MIN of

    7 Deadlift 185
    6 Pistols (3 each leg)
    5 HSPUS

    7 rounds 2 Pistols

    Today it was nice out so I did the wod outside
    AMRAP 12min
    30 second Wall Sit
    30 Double Unders

    11 rounds and 16 DU

    Then at the base this evening
    Strength Benchpress 3RM


    5 rounds for time
    20 Wall balls
    20 meter burpee longjumps
    20 meter Walking Lunges 45lb overhead


  19. WUx2
    Strength x 5 – deadlifts
    WOD – AMRAP 12 minutes
    30 sec. wall sits
    30 double unders (I did 90 singles)

    6 rounds

    cashout – bottom samson stretch

  20. WUx2 + 19 bday burpees
    Strength x 5 – deadlifts

    WOD – AMRAP 12 minutes
    30 sec. wall sits
    30 double unders (90 singles)

    8 rounds + 30 sec wall sit.
    (did all wall sits unbroken and 2 rounds of skips unbroken)

    It was great working out with you Cheyenne!
    Have wonderful long weekends everyone. I’m off to the States shopping!

  21. WU x2
    Strength – shoulder Press x1

    AMRAP in 12 min:
    30 sec Wall Sit
    10 Double Under & 60 singles

    2 rounds

    cash out – bottom of Samson

  22. WU x2
    Strength – shoulder Press x 5

    AMRAP in 12 min:
    30 sec Wall Sit
    5 Double Under & 90 singles

    6 rounds & 10 sec wall sit

    cash out – bottom of Samson

  23. WU x 2

    OHS x 3:

    AMRAP in 12 minutes:
    30 sec. wall sit
    30 DU
    5 Rounds + 23 DU’s

  24. OHS X5

    Wod total 6 rounds 30 sec wall sit
    Went hiking in funday after…legs are dead!!!

    Good job everyone!!!!

  25. WU walk around Ottawa, mobility and then more fast walking on the treadmill at the gym to try to digest my supper better before my WOD…

    intro WOD

    10 rounds and 14 squats – did the first 5 rounds of pushups from my toes then switched to my knees… Burped my way through this workout – good reminder not to eat a full meal right before a WOD – so not a PR but happy with results regardless 🙂

  26. WU x2

    Back Squat x 3

    AMRAP 12min
    30 second Wall Sit
    90 Single Unders

    = 5 rounds + 23 wall sit secs

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