Happy Birthday Alexander Keith!

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!”

  1. 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.

  2. WU x3
    Strength – Cleans x3
    65 70 80 90 100(PR Reps)

    WOD – 16:31

    Feel better soon Gabrielle!

  3. 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.

  4. 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

    1. good thing I suggested the 24″!!! No going back on boxjumps for you now hehe!! still too easy 😉

    2. 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!

  5. Back squat
    45×10
    95×5
    120×3
    135×3
    155 amrap – got 10 reps

    WOD with ring rows instead of pullups
    12:09

  6. 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!

  7. 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.

  8. Hey Gabi what were you doing in that picture? Lol come and see us in Bathurst sometime. Don’t be a stranger!

    1. 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.

    2. 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 🙂

  9. 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!

  10. 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

  11. 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

  12. 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 😀

  13. WU X3

    Push Press: 55 / 60 / 65 / 75 / 80(PR) / 85(F)

    WOD: (with Red band / 20″ Box) = 18:57 🙂

  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

  15. 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

  16. 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!

  17. 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

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