Goat time!

The clothing order is going in at noon today. Let me know if you want a hoodie or T-shirt before then.

AMRAP in 20min of:

Your top 3Β Goats (things that kick your butt)

Have them picked before you come and you’ll find out the reps when you get to the gymΒ :)

If you’ve done this workout before (July 8), you may want to try it again to see if you’ve improved.

Gwen making it look easy

56 thoughts on “Goat time!”

  1. CFWU X 2
    Strength 1-1-1-1-1
    Front Squat 45-55-65-70-75 PR

    AMRAP in 20 min. Goats
    5 OHS 20lb.
    7 wallballs 10 lb.
    9 burpees

    5 rounds plus 4 burpees

  2. CFWU x 2

    Strength – Deadlift
    165-195-215-235-265 PR

    WOD – “Goats” – AWRAP in 20 mins of:
    500m Row – First round beat by PR by 10sec, coming after you Rob πŸ™‚
    7 Double Unders
    9 Cleans 85lbs

    3 Rounds and 230m Row

  3. MC
    Since Jane ripped me in yesterday’s comments I’ve decided to take you up on the challenge. (Also appropriate since it’s goat day) No fries, pizza, or beer for a week but you’ve got to think of something better than being your hero. That’s not very exclusive company, right Jane?

    And no Jane a hug from you isn’t better!

    1. When I went outside to my car this morning, I found it quite brisk. Then after reading this post, I knew why it was so cold outside! Hell has frozen over!!!

      Could this be the start of a new Robin??

    2. OMG!! I can’t believe this!! I will think about another reward!! Group hug? hihih!! kidding!
      Don’t forget that Poutine contains Fries!!

  4. I have my epitaph prepared. Please pass it on to my family after tonight’s WO.
    “Here lies Jane. It was the Hang Power Cleans that did it.”

      1. Jane for that comment, can i get the truck? πŸ˜‰

        I made up an epitaph in my course of death and dying at university…. i think it should be revamped to better fit my crossfitness, i will start working on that asap

  5. Backsquat 5-5-5-5-5

    WOD: Goat!!!
    5 thrusters (75 thousand lbs)
    7 ring dips (yellow band)
    9 Double “Undies”

    9 rounds + 6 ring dips

  6. Guys I have to bail from my 6:30 spot if anyone wants it. Just got called in to a client meeting for 5pm and I have a good feeling it will run past 6. Sorry folks – will book in for tomorrow. Looks like a fun workout, so I’m bummed.

  7. Did this today just after lunch.

    15-12-9 reps of:
    Thrusters right arm (53#)
    Thrusters left arm (53#)
    “One-hand” pull-up right arm (left hand grabs the right wrist)
    “One-hand” pull-up left arm (right hand grabs the left wrist)

    Hurt. A lot.


  8. CFWU x 2
    400M medecine ball run x 2
    Streght 5-5-5-5-5
    Cleans 35-45-55-60(PR)-65(PR)

    WOD AMRAP in 20 mins of:

    5 Cleans
    7 Wall Balls
    9 Lunges

    9 rounds + All cleans & All WB

  9. CFWU X2
    Strength 1-1-1-1-1
    push Press 95-115-125-135-145(PR)

    WOD AMRAP in 20 min of-

    5 OHS (85#)
    7 Knees to elbows
    9 double unders

    8 rounds + 5 ohs + 7 Knees to elbows + 1 double under

    Needless to say I blow at doubleunders haha guess that’s why it is my goat. Baahh.

    3 Doubleunders in a row (PR) aswell

  10. CFWU X 2
    Strength 1-1-1-1-1
    Shoulder Press 65-85-105-125-135 (PR)

    AMRAP in 20 min. Goats
    Row 250m
    7 OHS (35lbs)
    9 K2E

    5 rounds + row + 7 OHS + 4 K2E

  11. Warm up x2

    Deadlift 1-1-1-1-1-1
    95-135-165-185-195PR-200PR !!! YAY!!! I got the 200 lbs!!! πŸ™‚

    wod: AMRAP in 20 min of:
    -5 strict pullups
    -7 ring dips (yellow, 1knee)
    -9 double unders

    9 rounds (I think) + 5 Strict pull ups +3 ring dips
    I doubled the number of strict pullup done since last time!!

      1. Congrats MC! (: last night I looked at your goats but not your strenght.

        awesome! We will try for 300# next year! πŸ˜€

  12. CFWU x 2

    Strength Shoulder Press 1-1-1-1-1

    65-85-95-105-120 PR

    WOD: Goat AMRAP in 20 minutes

    5 Hand Stand Push Ups (red & green)
    7 Double Unders ** Kevin took pity on me and let me do 21 singles or I’d still be there on rd. 1
    9 Overhead Squats (45 lbs)

    6 rounds + 5 HSPU + 21 singles

  13. Front Squat –> 1rep max
    135-185-205-225-240(PR…yahoo, it is your turn Kev! πŸ˜‰ )

    I did that crazy WOD posted on CFHQ today….crazy.

    15-12-9 reps of:
    Thrusters right arm (50# db)
    Thrusters left arm (50# db)
    β€œOne-hand” pull-up right arm (left hand grabs the right wrist)
    β€œOne-hand” pull-up left arm (right hand grabs the left wrist)

    Time: 18:40

  14. Hey guys and gals! Congrats on facing your fears and tackling your weaknesses head-on! All the workouts tonight looked pretty crappy, but that’s the only way you’ll improve!

  15. At home:

    Wanted to work on Double Unders. I have the same green rope as the gym but only managed 3 in a row tonight. Have done 4 before with one of the better ropes.

    So I gave up on DUs… and did 1000 single skips! πŸ™‚
    Didn’t time it but did get my sweat on.

  16. Warm Up x2

    Clean: 5-5-5-5-5
    50-55-60-65- out of time

    WOD: Goat AMRAP in 20 min
    5 Overhead Squats (35)
    7 Box Jumps
    9 Wall Balls (10)

    13 rounds + 5 OHS + 2 BJ

  17. Warm Up x2

    Deadlift: 1-1-1-1-1 -1-1
    135-155-175-185-200 215-225 (pr by 40#) thanks Kevin!

    WOD: Goat AMRAP in 20 min
    5 Double unders
    7 Box Jumps
    9 Wall Balls (14)

    13 rounds

    I still feel so great from this workout! (as you can see from my many post) :/ :p

    1. I am still amaze of your 225 deadlift that you motivated me for my 200. I still think that you could do better than 225!! πŸ™‚ Great Job!!

  18. WU x 2

    Push Press 1-1-1-1-1
    50-60-65-75-Stopped; hurt my back a little

    AMRAP in 20 min of:
    800 m Run
    7 Hang Power Cleans (55#)
    9 Push Ups

    3 rounds in 18:35 πŸ™‚

    Sweet Little Baby Jesus, my shoulders are killing me!

  19. MC and Elissa….crazy PRs on the Deadlifts!

    CW x 2
    Push Jerk (5s) 45-65-75-85-totally miscounted and did not do my last rep.

    WOD: GOAT AMRAP in 20 minutes
    5 OHS (35lbs)
    7 Ring Dips (yellow band)
    9 pushups

    8 or 9 rounds + 5 pushups.
    This workout really really sucked. My arms were toast after the first set of ring dips. Great job everyone for going head to head with their goats. πŸ™‚

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