200m Run
30 Pullups
30 Box Jumps
400m Run
20 Box Jumps
20 Pullups
800m Run
10 Pullups
10 Box Jumps
Kerry ripping up 200#
37 thoughts on “Happy Birthday Alexander Keith!”
Gabrielle
I apologize to anyone who may have wanted a 6 am today but I’m running a fever and will not be able to do the workout this morning 🙁 Looks like an awesome WOD though so I hope to try it soon… Will try to cancel further ahead if this persists.
Gabriel
Get some rest Gabrielle. Hope you feel better soon.
Marc H.
Poop!!
Kevin
You’d better not poop on your med ball run! Sucker!
Thank God we don’t have to do 215 Birthday Burpees for Alexander is all I’m sayin!
Beth
Hi Kevin,
I’m very sorry to be canceling so late. My back is still not feeling 100%, but it’s getting closer…first day at work without muscle relaxants! Please cancel my 5:30pm for today. Thanks.
Kevin
Feel better!
Gino
Hey Gabi what were you doing in that picture? Lol come and see us in Bathurst sometime. Don’t be a stranger!
Gabrielle Cormier
I’d say I was trying to look cool, but that would obviously be a lie 😀 lol If I can ever get rid of whatever it is that’s keeping me out of the gym, I’d love to go workout with you guys in Bathurst again! CF Moncton would be happy to welcome you too Gino 🙂
Thanks for the getting better soon wishes Gabriel and Joanna 🙂 Kevin, I’ve tried to cancel my 6 am and can’t see to do it through the system – if anyone wants my 6am tomorrow morning, I’m sad to say it will be open again tomorrow.
Gabrielle
LOL I’d say I was trying to look cool, but that would obviously be a lie 🙂 If I can ever shake this bug that’s keeping me out of the gym, I’d love to join you guys at CF Bathurst again soon! I hope you know CF Moncton would be happy to see you too Gino 🙂
Jamie
CFWU x 3
Strength – Back Squat
1-1-1-1-1-1-1
135-155-175-195-215-235-250PR
WOD with 24″ Box
Time: 17:36
No Burpees!
Marcel
Nice PR on the squat Jamie.
Patrick
Good Mornings: 5-5-5-5
65-85-95-115
Modified WOD (bad shoulder):
200m Run
30 Ring Rows
30 Box Jumps
400m Run
20 Box Jumps
20 Ring Rows
800m Run
10 Ring Rows
10 Box Jumps
Time: 11:14
Amanda
CFWU x THREEEEE
Strength: Front squats
5x 55-60-65-70-75
WOD:
Run 200m
30 pullups (yellow band)
30 box jumps
Run 400m
20 pullups
20 box jumps
Run 800m
10 pullups
10 box jumps
I apologize to anyone who may have wanted a 6 am today but I’m running a fever and will not be able to do the workout this morning 🙁 Looks like an awesome WOD though so I hope to try it soon… Will try to cancel further ahead if this persists.
Get some rest Gabrielle. Hope you feel better soon.
Poop!!
You’d better not poop on your med ball run! Sucker!
WU x3
Strength – Cleans x3
65 70 80 90 100(PR Reps)
WOD – 16:31
Feel better soon Gabrielle!
Hey Kevin, I tried to take a 6:30 spot today FYI. I still see some goats in this one for me so can’t pass it.
Wu x3
Strength front squat x3
45 65 85 95 105
Wod= 16:18
Ran at a slower paste so I could focus on my breathing
Back Squat
95×5
135×5
200×5
210×5
225×12 (ouch!)
WOD with 24″ Box
10:50
good thing I suggested the 24″!!! No going back on boxjumps for you now hehe!! still too easy 😉
If you think I should do 30″ box jumps, then you’re doing all the men’s weights. Give me a break here! Box jumps and wall balls are all I got!
Back squat
45×10
95×5
120×3
135×3
155 amrap – got 10 reps
WOD with ring rows instead of pullups
12:09
How were the ring rows for you? I found them surprisingly HARD!!
I did too… Had to break them up, a lot more muscle fatigue than if doing pullups!
hmmmm….this WOD looks very familiar to the Goat one I did yesterday! Balls!!! Not cool. Rat Bastard (that one is for you Krista) See you at 415!
You’ve made my day!! I love it!!
If ever I get a chance to program WOD, watch out!
http://autos.ca.msn.com/video/?cp-documentid=afcc8ad6-3f75-4990-ba80-473f03bf10dd
That’s insane man! Don’t give Kevin any idea’s 😉
Thank God we don’t have to do 215 Birthday Burpees for Alexander is all I’m sayin!
Hi Kevin,
I’m very sorry to be canceling so late. My back is still not feeling 100%, but it’s getting closer…first day at work without muscle relaxants! Please cancel my 5:30pm for today. Thanks.
Feel better!
Hey Gabi what were you doing in that picture? Lol come and see us in Bathurst sometime. Don’t be a stranger!
I’d say I was trying to look cool, but that would obviously be a lie 😀 lol If I can ever get rid of whatever it is that’s keeping me out of the gym, I’d love to go workout with you guys in Bathurst again! CF Moncton would be happy to welcome you too Gino 🙂
Thanks for the getting better soon wishes Gabriel and Joanna 🙂 Kevin, I’ve tried to cancel my 6 am and can’t see to do it through the system – if anyone wants my 6am tomorrow morning, I’m sad to say it will be open again tomorrow.
LOL I’d say I was trying to look cool, but that would obviously be a lie 🙂 If I can ever shake this bug that’s keeping me out of the gym, I’d love to join you guys at CF Bathurst again soon! I hope you know CF Moncton would be happy to see you too Gino 🙂
CFWU x 3
Strength – Back Squat
1-1-1-1-1-1-1
135-155-175-195-215-235-250PR
WOD with 24″ Box
Time: 17:36
No Burpees!
Nice PR on the squat Jamie.
Good Mornings: 5-5-5-5
65-85-95-115
Modified WOD (bad shoulder):
200m Run
30 Ring Rows
30 Box Jumps
400m Run
20 Box Jumps
20 Ring Rows
800m Run
10 Ring Rows
10 Box Jumps
Time: 11:14
CFWU x THREEEEE
Strength: Front squats
5x 55-60-65-70-75
WOD:
Run 200m
30 pullups (yellow band)
30 box jumps
Run 400m
20 pullups
20 box jumps
Run 800m
10 pullups
10 box jumps
T = 22:37
WU x 3
Back Squat – 45×10, 55×3, 65×3, 75×3, 90×3, 100×6
WOD with Ring Rows instead of Pull Ups – 16:40 😀
Squat Cleans – 1RM
95-115-135-155-175
WOD:
13:56
WU X3
Push Press: 55 / 60 / 65 / 75 / 80(PR) / 85(F)
WOD: (with Red band / 20″ Box) = 18:57 🙂
WU x 3
Strength: Push Press 1’s: 185-195-205-210(fail)
WOD with 24″ box: 9:14
CFWU x 3
Strength: Front squats x 3
120-130-140-150-160
WOD:
Run 200m
30 pullups
30 box jumps
Run 400m
20 pullups
20 box jumps
Run 800m
10 pullups
10 box jumps
T = 16:48
WU x 2
Strength: Push Jerk x 3
65-75-85-95-100
WOD: Yellow band for push-ups
Time: 15:30
Warm Up x3
Push Press x1
45-55-65-75-85(PR)
Run 200m
30 Pull Ups(green)
30 Box Jumps
Run 400m
20 PU
20 BJ
Run 800m
10 PU
10 BJ
Time: 14:44
That’s alot of BJ if you ask me 😀
WU x 3
Strenght -Push Jerks
2×65-2×85-1×115-1×135-2×155(f)-1×145(PR)
those 155 failed attempts where all psychological. I know I can.
WOD: (pullups all green+yellow)
Run 200m
30 pullups
30 box jumps
Run 400m
20 pullups
20 box jumps
Run 800m
10 pullups
10 box jumps
Time: 15:48
Good job everyone!
CFWU x 3
no strenght because of back soreness. Did a whole lot of stretching with balls and did some back extensions
WOD with 24” box -> 11:29