You’ll find out when you get here 🙂
Reminder of the Halloween party tonight. Come anytime after 8pm.
(P.S. It’s also Joanna’s Birthday at midnight)
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midnight birthday burpees at the party woohoo!
Good idea LAAAANCE! Happy …..FOURTH birthday Jo 🙂 LET’S make these burpees count.. alllllll 4 of them… Yup. 4 🙂
definitely 4 😀
Finally checked out Crossfit Xclusive in Beresford! Sweet set up!
Mob
WU 5mins of:
10 sit up
10 KBS (15#)
10 push up
10 pull ups
10 burpees
10 box jumps
Strength : clean and jerks x1
55-65-70-75-80-80-85-85 (not sure what my PR is on this lost my book 🙁 )
WOD RX’d
AMRAP 8mins
20 KBS (35#)
20 overhead lunges (25#)
2 mins break
AMRAP 8 mins
40 double unders
20 sit ups
Results: 3 + 20 KBS and 3 + 10 DU
PR of 21 DU in a row :D!!
Mobility
Wux1
Partner Overboard
Partnered with David
Total Reps: 552
Great partnering up with you today great job. Great job this morning everyone see you guys at the party tonight:D
Open gym tomorrow from 10am-12pm.
Mobility and quick warm up practicing some movements for the WOD
WOD
“Partner Overboard” – partnered with Marie-No 🙂
2×250 m row (both rowing at same time)
While pair is rowing, rotate through the following movements (AMRAP at each)
partner wall balls @ 14# 10′
partner med ball sit ups 14#
shoulder switches 85#
partner deadlift 135#
alternating box jumps 20″
partner clapping pushups
partner pistols
alternating burpees
alternating plank “walks” or “switches” with plank holds
alternating plate ground to overheads 45#
Rest 2 min
x 2 rounds
Total: 289 + 295 = 584
Loved partnering with you Marie-No. 🙂 You pushed me HARD! It was interesting at times, given the height difference between us. I think poor Marie-No got the heavy end of the barbell for shoulder switches, but it evened out with the deadlifts because I don’t think I ever completely stood up during those. LOL
FUN FUN Saturday WOD!
I think EVERY Saturday should be a surprise WOD! 🙂
It was a fun WOD for sure.
Partnered with Sebastian for a total of 533 reps. Great job buddy. You pushed hard.
Home WOD = 1 mile run (found a perfect loop right from my house)
Time = 7:42
Cashout: Double Unders = 90 (PR, 17 reps)
I can just smell the Trophy Board…
WOW sounds like a great Saturday!!
Happy B-Day Joanna!! Let’s just say it’s a good thing our B-day is on Sunday this year… mainly mine!! For anyone wondering, I’m not planning on showing up at the gym tomorrow!!
If we were smart we’d all keep track of these “Birthday pairs”! Happy Birthday ladies!