Free workout tonight

I have meet the teacher tonight, so Jeanette will be leading you through the WOD. We have done this one before, so come see how your time will compare. I’m guessing there will be some improvements.


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

The rowing competition at CrossFit Dieppe's grand-opening
The rowing competition at CrossFit Dieppe

Image courtesy of CrossFit Dieppe

13 thoughts on “Free workout tonight”

  1. Sean,
    I think my idea of treats and your idea of treats might differ. Organic 70% chocolate is about as indulgent as I get most times. Shall I bring a bar to share?

    And don’t worry about the tunes… I’m gonna bring on the boogie!!!

  2. “Grace”

    135 pound Clean and Jerk, 30 reps

    Hmm…I couldn’t find any records of me doing this WOD, so I started light at 95#’s.


    Ripped open my thumb again.

  3. I will be there tonight…but my GF won`t since she is sick!

    I won`t be able to make it saturday since it is my company`s golf tournament @ 9h00. I wish I could go @ Crossfit instead of that boring golf tournament. 🙁

    I will do saturday`s WOD later on saturday.

  4. Great job tonight everyone! Krista and Pierre had an awesome race to the end. It was a close one!

    CFWU x 3 (minus pull-ups)

    Deadlifts 5-5-5-5-5

    Post-workout: Handstand practice against wall. The goal was to try to stay in a handstand for a total of 5mins. I made it to 3:30 before my wrists begged me to stop, so that kinda sucked. Maybe I’ll get lucky and we’ll do these tomorrow in Yoga.

  5. Great workout tonight

    21:15 ( think thats better then last time)

    250 jumping jacks 3:05

    jumping jacks were fun and made a nice cooldown

  6. CFWU x 2

    round 1 – 6:00
    round 2 – 6:10
    round 3 – 6:04
    total – 18:14 (PR by 1 min 2 sec from july 26th!!)

    holy crap though, if pierre wasn’t there to play yoyo with me it wouldn’t have been quite so fast. THANKS! i could hear your breathing coming closer each step on that last run, i tried SO hard to stay in front – excellent motivation!

    post workout 250 jumping jacks for time 3:06

  7. CFWU x 3


    3 rounds for time:
    800m run
    50 back ext. (10# bar….I think)
    50 situps (not anchored 🙂 )

    Total time: 18:35

    It was my first time for ”Micheal”…it was a nice WOD as usual, I liked it!

    Good job on the race Krista, you are quite fast….I pushed hard to catch you up on the last run! 🙂 Good job on the situps too, I wish I would have anchored my feet to see if I would have beat you. And finally, I am happy that I helped you pushing harder on the run.

    Post workout – 250 jumping jacks for time of ?:??

  8. that`s right Jeanette …tonights workout had a great race going on heading into the third round …with Krista holding a slight lead in the run at the beginning, with Pierre catching her by the end , but by the end of the sit ups Krista had taken the lead back for the win ….leaving Pierre with a close second for the silver , great try though Pierre ….perhaps next time the taste for gold will push you harder and make you catch that young spitfire Krista ……who was on fire tonight ……. `that`s it till next time folks


  9. I took a run at “Grace” last night at the YMCA, first time under any load, so I tried it at 65lbs, 30 reps. 4:57. Next up, 5KM run…… Kevin, will it be the same class times in November once you move inside?

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