Hello lovely lady


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

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54 thoughts on “Hello lovely lady”

  1. Good morning and thank you to everyone for the birthday wishes and words of encouragement yesterday! Crossfit is great, but it wouldn’t be this great if it weren’t for all of you 🙂 Love you guys! I hope you all have a fantastic WOD kicking day!

  2. 400m med ball run
    CFWU x 3
    Push press 5’s
    95-135-145-155PR-165PR for reps
    7:30 something
    And we’ll meet again chicky

  3. WU x3
    Strength – Shoulder Press x5
    45-50-55-60-65×3(PR Reps)

    Thrusters #65
    Time – 8:59

    Happy I did it as RX’d..faster next time.

  4. I won’t be able to come today Kevin – 5:30. Sorry..

    Also, I think I left my rings at the gym yesterday, did anyone see them?

  5. Lovely 400m run with the 20lbs
    CW x 3
    Push Press (5s) 45-65-65
    10 [email protected]’ burpees

    WOD: Fran as rx’d
    Time: 5:52 (Missed my PR by 15 seconds)
    Mixed emotion with my time. My back is still ultra tight, but I was so close to reaching my PR. Hoping to get sub 5 next time.

  6. Warm up

    Strength front squats 5-5-5



    thrusters 95 lbs


    60 s PR

    You killed this today Sonia, nice job 🙂

  7. Strength 5×10
    shoulder press 45-65-65-65(only 8 reps)-45

    Thrusters (65lb)

    Time: 3:55 (PR by 48 sec)
    Super pumped cause it becomes scary to try to get PRs with these types of workouts… did all thrusters unbroken and only broke pull ups in last round due to my grip getting weak!!!

    Thanks guys… you all did great, pushed it til the end and kicked Fran’s you know what!

    1. Great job girl. When I was talking to you I thought I had seen your time this morning but I hadn’t. C’est fumant Mme. Rinzlaire!! 8)

  8. Here is something a posted on yesterday’s comments. Maybe some of you missed it:

    Since the 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!

    1. For the ladies that missed it…Girls Day/Night this Saturday. If it is nice, we can head to the beack around noon. Drinks and munchies around 7ish and maybe we will hit the dance floor. So far, MC and I are in…who else?

      1. I would have loved to join you ladies, but I will be spending the day with my family down from Edmonton before I head to Bathurst for two weeks… I’m sure you’ll have lots of fun and will look forward to hearing the stories when I get back!

  9. CFWU x 3

    Strength Dealift

    WOD Fran
    Thrusters 95#

    Time 9:25
    PR by.28 secs

  10. Warm up x 2

    WOD: Modify Fran
    21-15-19 of:
    – pushup
    – pull up
    Time: 6:06 min

    I was looking forward all day for that wod! I’m frustrated that I couldn’t do it!!
    Good job Lisa for the Fran as rxd!!

  11. Another Signal Hill run with a friend today and a slower pace at 22:30 but still got my sweat on. Then, when I got to the bottom of the hill I did 125 double unders.

    I think Signal Hill would be a great place for our next adventure WOD outside of the gym! 😉

  12. Warm up x 3 with 5 ring rows instead of 10 an d no samson

    Strength Power snatch.. Practiced it got up to 75#
    I have a habit of bringing my arms way out and around. Need to stop that!

    Fran Modified.

    Thrusters #25 🙁
    ring pull ups

  13. CFWUx3

    Weighted Pull Ups x1
    20-30-40-50-60(PR)-70(F) Very close to 70.

    WOD: Fran

    Time: 5:37 53s PR

  14. CFWU X 3 (rings)

    Front Squat
    45-55-65-85-105(PR for reps)

    Fran modified
    thrusters (75#)
    pullups (rings)

    gotto get back in shape, my cardio sucks

    Went for a run last night, had been a while, but felt good!!

  15. WU x3 (5 pull-ups/round….but it was going so well on my first shot I kept going and got a new PR of 8 unassisted pull-ups! Yeah!)

    Strength: Push Press x1
    80-90-100(F)-100-105(F)-105(F)-105-110(PR!) I’m glad I kept trying to put them up.

    WOD: Fran
    Thrusters #55
    Pull-ups (Green)

    7:40 No PR on time, but last time I was on the red band and @ #45 and was only 32s faster, so I’m feeling pretty good about this one. Plus I busted my first callus tonight and found out it doesn’t hurt until you get home! 😛

  16. WU x 3
    Push press 5’s: 45-50-55-60

    WOD: Fran (45# and yellow band):
    Time: 10:47
    First time doing this one

  17. sorry to have missed fran. boo – ended up totally geeking out for this weekend’s tri up north today…

    am –
    swim 15 min AMRAP – 700 or 750m, lost count, laps suck!

    pm –
    bike, 2x 7 kms for time

    #1 up berry mills from edinburgh to the homestead turnoff – all up, 14:34 (29km/h)
    #2 same but back – all down 11:38 (36 km/h)

    then a 2.25 km run off the bike, 10:36

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