LOCATION CHANGE: VICTORIA PARK @ 1:30PM
Join us today at 1:30pm at Victoria Park for the RCMP Hero WOD. Bring a towel/mat, as it will be wet and muddy. We will have a donation table set up to help support the families of the fallen heroes.
“RCMP Hero WOD”
1km Run
100 Pushups
200 Situps
300 Squats
1km Run
*Complete each task before moving on to the next. Scale as needed.
*Paleo Potluck is still on for tonight at 5pm
Strength – Overhead Lunges 3/leg x 5 sets
EMOTM for 12 min
5 Toes to Bar (kickouts)
10 Box Jumps (24/20″)
*If you don’t complete a round in the given minute, finish the round, rest and start again at the next minute.
Good luck to everyone participating in the RCMP Hero WOD today!
Just to let you know I won’t be able to make it to the potluck cause I’m sick 🙁 have fun though!
Lab Session
Shoulder Press 1RM
135-155-175-195-215-220(PR)
Deadlift 1RM
185-225-275-315-345-365-385(F)
Matched previous PR, these felt good considering yesterdays WOD.
Lab
Backsquat (1RM)
60 x8
90 x6
105 x 3
120 x1
135 x1
150 x1
160 x1
170 x1 (20# PR) – Felt good! Thanks for the ‘spot’ boys!
Strength:
OH lunges x3/leg x 5 reps
35-45-55-55-60
WOD: 12 EMOTM
5 kickouts
10 Box jumps @ 20′
*Missed one round*
Thanks Blake!
RCMP Hero WOD
Rx: 51:48
What an awesome way to spend a Sunday afternoon!
50:48 – Forgot to minus 1 min for starting in the 3rd group.
RCMP Hero WOD = 45:32 Rx
Cashout – Thank the RCMP on-site
That was a good time, amazing turnout!
RCMP Hero WOD
1km run
100 pushups
200 situps
150 squats(Scaled.Should have been 300 but my left knee was ready to explode and I wanted to be able to walk tomorrow)
1km run
I wish I had looked at my time but frankly I was so relieved that I even finished that I never thought of it until later 😛
Great day and awesome effort everyone!
WOD Rx’d
32:28
Best cashout I’ve ever done. The most emotional as well. I love the CrossFit and RCMP communities!
RCMP Hero WOD = 42:24 Rx
Thanks for the pacing/company Terry-Lynn!
Corinna’s WU
RCMP Hero WOD 1/2
23:26
Cash out: Thank the RCMP who showed up. Great way to spend an afternoon. Thanks so much to Kevin for organizing.
What a day!
Corrina’s WU
RCMP Hero WOD
scaled
500m run
50 HR pushups (knees)
100 situps
150 squats
500m run
30:32
It was an honor <3
RCMP Hero WOD
Time: 43:31 Rx
Corrina’s WU
RCMP Hero WOD
scaled
500m run
50 HR pushups (knees)
100 situps
150 squats
500m run
24:35
What an awesome day!
“RCMP Hero WOD”
1km Run
100 Pushups
200 Situps
300 Squats
1km Run
*Complete each task before moving on to the next. Scale as needed.
42:24
Thanks for starting/finishing with me Val.
Kevin you put on a fantastic event today, I was proud to be a part of it and of this outstanding community!
Great wod!
RCMP Hero wod
35:08!
Was great seeing so many show up today, great work everybody!
RCMP Hero wod
Rx + 20# vest (Thanks Lance)
47:10
Great to see the community come together.
Cashout: walk by the police station on Main, very powerful feeling seeing all the flowers and letters of thanks.
My Muscle’s and Sweat were with you ALL for the RCMP Hero Wod! What a good idea Kev, wish I coulda been with everyone but so proud of CFM for putting on this event!!!
Some mobility and small WU
Group WU with Corinna
RCMP HERO WOD
scaled to half
500m run
50 pushups(knees)
100 situps
150 Squats
500m run
30:32
An honor to participate <3