AMRAP in 20min of:

Your top 3 Goats (things that kick your butt)

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

If you’ve done this workout before (Dec.2), you may want to try it again to see if you’ve improved.


Hopper Registration deadline is approaching (July 23)

Dominique, from CF Montreal, came for a visit.

61 thoughts on “GOAT WOD”

  1. Kevin, could you cancel my 4h15 class? I totally forgot that I have meeting and won’t be able to make it!! I sign up for the 5h30 instead!! thanks!!

  2. OHS 3-3-3-3-3

    “Goat WOD”
    AMRAP in 20 of
    -5 shoulder press (started at 85, went down to 75)
    -7 ring dips
    -9 double unders (did single, double, single double but only counted the doubles. These went pretty good.)

    Total: 7 rounds plus 5 ring dips.

    1. I just picked up my mouth from the floor when I seen that it was actually Pat’s post. OHS!!!!

  3. WU x2
    Strength – OHS x3
    45-55-65-75-85(PR Reps)

    Trip to the Goat farm…
    5 Muscle-ups (progression from knees)
    7 Clean & Jerks #85
    Run 400m

    3 Rounds + 3 C&J’s

    C&J’s are feeling better! Great job 6am peeps!

  4. CFWU x2

    Cleans x3
    55-65-75-85-90 (PR for reps, but the last one i could feel the arm pull)

    “Goat WOD’ – aka the rowing sandwich
    AMRAP 20 min of:
    5 toes to bar
    7 OHS (65#)
    500m row

    4 rounds + 5 T2B, 7 OHS, 195m row

    i’m with Joanna on this one, i started the feel the OHS coming along, i even did them unbroken! (i’m going to regret saying that i’m sure) Great push everyone!

  5. warm up times 2

    Strength Push Press 3s

    45×5-60-65-75-85-90 (thanks for the help Allison!)

    Goat WOD from hell

    5 OHS 35#
    7 Squat cleans 75# (with metal plates and that stupid dark coloured 45# bar which I sware weighs more… that weight felt way too heavy from the get go and my back hated every single one)
    9 toes to bar

    2 rounds, 5 OHS and 1 squat clean… 🙁 This one did not feel like a workout, but more like a mental challenge. I did not enjoy Crossfit today… I need to turn this day around so here’s what I did like about this morning: the crew – thanks for putting up with my swearing, tears and poor attitude, but mostly thank you for making me laugh; Carly – you are always a ray of sunshine :); loved the warm up and working on my strength – yay! for push presses and a chance to partner up with Allison 🙂 Also on the up side, I now know that I do not loathe OHS’s as much as I thought! And finally, thank you Corinna for your kindness and words of encouragement 🙂

    With that – I wish you all a fantastic day!

    1. Gabrielle, The great thing about you is that you never give up and you are everyone’s greatest fan! Hope your day gets better, afterall, who wants to be down on their Birthday!!! Happy Birthday my friend ;)…

      1. Thank you Tracy 🙂 your kindness And friendship mean a lot to me! My day is already better 😀

    2. Gabrielle, you still did awesome… we can’t always have good days, but as long as you give everything you have, that you do your best that day… that’s what counts! Happy bday!!!! We never got to do burpees… why did you keep that from us 😉

      1. Thank you Sonia for your words of encouragement and birthday wish 🙂 I figured adding 38 burpees to a 3 goat WOD was not a great way to make friends!

    3. Gabrielle, happy birthday! And I concur with the others, you are so positive and supporive all the time. Your little ‘congrats’ and ‘kuddos’ comments are always greatly appreciated. Way to pick yourself up, dust yourself off and not be judgemental. THAT is a true gift! Like my boss likes to say ‘I’m not dead or in jail, I’m good!’

      1. Thank you Krista 🙂 Your boss sounds like a funny guy – I love that quote – it made me laugh!

  6. WU x 2
    Strength – Push Jerk – 3RM
    GOAT WOD – AMRAP in 20 minutes of:
    5 OHS (85#, 75#, 65#)
    7 Double Unders
    9 Sit ups
    5 rounds + 4 OHS

  7. Well, yes, my results were so awe-inspiring! I want them noted! Ha ha ha ha ha!!
    WU x 2
    Back Squat 1-1-1-1-1 / 95-95-95-100-100
    GOAT WOD – AMRAP in 20 min.
    5 Thrusters (65#)
    7 Push Ups
    9 Wall Balls (14#)
    4 or 5 pathetic rounds 🙁

    1. Nothing pathetic about your results Jane -you worked hard on that one and I would say getting through 4 or 5 rounds of that is the proof 🙂 You are awesome!

  8. Strength 5×1
    OHS 95-105-115-125-135

    Goat WOD
    AMRAP in 20 min
    5 wall balls (20lb and 10feet!!)
    7 burpees
    9 box jumps (24″)

    11 rounds

  9. Happy Birthday Gabrielle!!!! I certainly concurr with Tracy’s statement ” You are everyone’s greatest fan and Cross Fit Moncton is lucky to have someone as positive and as kind as you!!

    1. Thank you Corinna 🙂 it means a lot to me for you to say that (I hope my words make sense in that sequence)

  10. Happy Birthday Gabrielle…hope you have a great day (what’s left of it)…I also concurr with Tracy and Corinna…you always give me that extra push!!!

  11. Heather (Mum)

    Happy Birthday girl!!!! Who is more positive than you? So every once in awhile we have a down few minutes. The great thing about you is that you don’t stay there. Birthday hugs coming your way.

    1. Thank you Heather! And you know me – I love hugs – birthday hugs especially 🙂 xo

  12. CFWU x 2

    Strength – Front Squat

    WOD Goat – AMRAP in 20 min
    5 Cleans 115#
    7 Double Unders
    9 Big Box Jumps

    8 Rounds and 3 Cleans

    Happy Birthday Gabrielle

  13. Happy Birthday Gabrielle! 🙂

    CW x 2
    Deadlift 3s @ 135lbs (worked on technique because of back issue0

    WOD: GOAT AMRAP in 20 min.
    5 strict pullups
    7 muscle up progressions
    9 shoot throughs

    3 Rounds + 3 muscle up progressions.

    CROSSFIT GIRLS – Girls Day/Night this Saturday. Stay tuned for details. 🙂
    We are thinking some type of class (bellydancing), beach and dancing.

    1. Since you girls are doing a Girls Day/Night this Saturday and that it is the CrossFit Games this weekend, I am inviting the guys over at my place to watch it.

      Since this year it is streaming live on the web, I will plug my laptop on my TV and here we go!

      Let me know who is in for that!? Because depending how many guys wants to come and watch it, I am might put my TV downstairs so we have more room!

  14. Just ran up … and down… Signal Hill in St. John’s.
    104 meters of elevation change over 1.5km. Some parts of the hill are an 11% grade. 3km round trip.
    Time: 17:58

    Quite happy with that after an evening on George Street last night! 😛
    Also, I tried this run last year before joining CrossFit and I didn’t make it all the up… and walked back down. I’ll see you guys on Thursday!

    1. Holly Jeff! I think that run would be just as hard going up as down. Hope you are enjoying St. John’s, it’s a fun place to visit.

    1. Thank you Cathy 🙂 I miss you and your witty sense of humour! I hope to see you soon as well.

  15. Bonne fête Gabrielle!

    CW x 2
    Push Press 1 RM: 65-85-95-105(f)-105(f)
    The strength didn’t went as expected, but I believe is mostly because I was practicing muscle up between reps!

    – 5 musleups progression
    – 7 press #55
    – 400m run

    4 rounds + 5 MU + 6 Press

  16. WU x2
    Strength: Deadlifts x1
    150-160-170-180-190(PR) 😀

    WOD from hell…goats are from hell right?
    5 Double Unders
    7 Clean & Jerks #75
    9 Burpees

    4 Rounds + 5 DU + 1 C&J

    Happy Birthday Gabrielle!! Birthday Hugs! 🙂

  17. Wu x2 minus samson stretch

    Strength: press x1

    45,55,66,75(pr),80(pr), 85F x5 at least


    5 DIPS
    7 C&J # 65

    4 rounds/ 4 burpees

    Tonight I hate myself…Kevin, you are off the hook. I had to pull over on the way home because I thought I was going to be the next one to sign the wall. Next time I am going to lie!

    Thanks for the help MC!!! Sending you hugs Amanda…

    1. Looks like we both could’ve used some hugs after this one… Well, maybe you would’ve needed a bit of breathing room instead of hugs – proud of you for getting through this tough WOD girlfriend – you did amazing!

  18. Happy Birthday Gabrielle!!!!
    Strength-Sholder Press x 5
    5 Double Unders
    7 Cleans (sq)(55)
    9 OHS (35)
    rounds 3+7 cleans

  19. CFWUx2

    OHS x1 95-115-135-145-155(PR) Weightlifting shoes were awesome! Just a few pounds off body weight PR.

    WOD: AMRAP 20
    5 HSPUs
    7 V-Snaps
    400m Run

    6 rounds (last round was 200m run.)

  20. My modified WOD was:

    AMRAP 20 min:
    200m run backward with 20# vest
    7 GHD situps
    9 pistols

    6 rounds + 200m run + 7 GHD situps.

    Those were not really my goats, but they were all not fun to accomplished!
    Wrist is getting better, but not it is really not 100%!

  21. Way to tackle your WOD’s from hell today! I don’t think anyone got away with an easy workout. They all looked disgusting.

    If you would have asked me 2 years ago what my goat wod would have been, it would look like this:

    5 Overhead Squats
    7 Double Unders
    9 Thrusters

    The thrusters are still on my list, but heavier now. As for the OHS and Doubles, those are now strengths.

    So the only way to get rid of a goat is to ride him till he drops. Keep tackling them and they’ll soon be a thing of the past.

  22. WU x 2
    Strength = Back Squats x 3
    95-115-135-155-175 (PR for reps)

    WOD : Hell’s Billy Goat(s)
    5 Ring Dips
    7 Burpees
    400m Run

    6 rounds flat.
    Ring dips are hard when you have no oxygen in your body. Just FYI.
    Great work 6:30 crew!
    Dan you were on my tail the whole time. Great work on the HSPUs!

    Happy Birthday Gab!

  23. … didn’t make it out at the gym so I tackled some Double Unders… 100 in 15min. I thought it would take me close to an hour because I did 21 in the 10min. wod.

    Happy Day Gabrielle!

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