Every round starts with a 100m Run
1-10 reps of:
Wall Ball (20/14#)
Box Jumps
Med Ball Cleans (20/14#)
Ohh! That's how you get down in a burpee!
63 thoughts on “I can actually hear the hate”
Gillyon
I have to cancel for today. My back is screaming at me. 🙁
Looks like a fun one.
MC
Take Care Gill!
Gabrielle
Hope your back is better soon!
Marcel
Impressive form Heidi!
Patrick
ascending reps uuuurrrggghhh… YAY REST DAY!!! 🙂
Kevin
Tomorrow is no better 😉
Jeff
Cleans – 3RM
95-105-115-125-135
WOD (20#):
18:57
By round 6 that WOD was getting tough. My legs are sore already.
Heidi you did awesome! Everyone did great! Enjoy the nice day! 8)
Heidi
You were my motivator today Jeff. You being right on my heels each round gave me that extra push!
Joanna
WU x2
Strength – Shoulder Press x5
40-45-50-55-60(x3) PR!! and 60×1 felt easy so I tried 65×1 as a bonus PPPRRR!!!
Disgusting WOD
14# ball
19:18
I could tell you how grosse that is by the end..but I look forward to you finding out for yourselves 🙂 Awesome job Heidi…thanks for the push Jeff…Enjoy the day!
Sonia
Congrats on another PR… you’re a little mighty mouse aren’t you hehe!!!
Heidi
Way to to Joanna…that PR was @#$$%@#& eh! (or something like that) 🙂
Cathy thanks for saying can’t today payback was F@#$#@ AWESOME.
Cathy
Your welcome – glad to make your day 🙂 …nice work today!
Marc H.
Wow this looks fast
Owen
WU x 2………….did “7” unassisted Pull ups….PR
Strength 3’s
Push press
65-85-105-115-120
WOD
start each set with 100M Run
1-10 progressive
wall balls 20#
box jump (3 plates)
Med Ball Cleans
18:24
Guy
Good work on those Pull ups Owen.
Kevin
Nice job!
Jeremy
Warm up x 2
Back squat 5-5-5-5-5
135-155-185-205-215
WOD- 21:07
Raychell
CFWU X 2
Strength 1-1-1-1-1
Cleans 45-55-65(F)-65-70PR
Start every round with a 100m Run
1-10 reps of:
Wall Ball (10#)
Box Jumps (stacked three 45# plates)
Med Ball Cleans (10#)
Time=23:08
I thought yesterday’s workout was brutal but today’s, well the word Diabolical comes to mind.
Marcel
CFWU X 2
Strength x 3
Back Squats 145-155-165-175-185PR for reps
Start every round with a 100m Run
1-10 reps of:
Wall Ball (20#)
Box Jumps
Med Ball Cleans (20#)
Time=21:27
Exhausted!
Dan
CFWU x2
Shoulder Press x3
45-95-105-115-135
WOD: 1-10 Ascension
100m run
Wall ball @20 lbs
Box Jumps
Med Ball Cleans @20 lbs
Time: 18:25
Felt pretty tapped by the end of round 7 but this WOD still had 3 gears left.
Cathy
CFWU x2
Shoulder Press x5
30-35-40-45-50(x1)-45(x3)
WOD: 1-10 Ascension
100m run
Wall ball @10 lbs
Box Jumps
Med Ball Cleans @10 lbs
Time: 18:17
This one was YUCKY !!!
Gerard
Warm up x 2
Shoulder Press x 5
65 75 85 95 100-4 PR(and counting)
WOD: Time 24: 19 ( with everyones help)
What am I getting in to ?! hahaha great work out
Gabrielle
Congrats on your PR Gerry!
Gabrielle
Oops sorry, I meant Gerard! You did great!
Gerry
Warm up * 2
Front Squat * 3
70/75/80/90/95
WOD time 21:55 (ugly finish)
Heidi
Warm Up x 2
Overhead Squats @ 5 Reps
45-55-65-70-75
WOD:
Start every round with a 100m Run
1-10 reps of:
Wall Ball (14#)
Box Jumps
Med Ball Cleans (14#)
Time: 18:20
Yes, this was exhausting & the final 2 rounds of med ball cleans were nasty, but I still really enjoyed this one.
Gabrielle
Oh where, oh where are the other posts??? It would be nice to see at least 5 more posts from the awesome ladies from our 4:15 class… 😉
Kevin
Ya, come on “Teacher Ladies” 😉
Marcel
I think they’re still talking in the parking lot.
Kerri
ok, even though it was brutal…..here it is Kevin!
Warm up x2
Back Squat x5
35-45-50-55-60-65-70 (That’s a PR!!! But forgot to put it on the board.)
Worst WOD of life so far
Start every round with 100m run
1-10 reps of:
wall ball @ 10 lbs
Box jumps
Med. ball cleans @ 10 lbs
time – 24:31
Gabrielle
Congrats on your PR Kerri!! You kicked butt on that workout too 🙂
Kerri
Thanks Gabrielle! You’re awesome. I love how you encourage even when we get so angry. hahaha
Gabrielle
Lol – I encourage because I know you’ve got it in you! You girls are doing so great 🙂
Pierre
OHS 5RM –> 95-115-135
WOD –> 13:02
Now, I wished that our bedroom would be on the first floor!
krista
tonight was race 2 of the 3 part mountain bike race series. i maintained my first place girl finish (but had a really good run for my money until annik flatted in lap 3), and i think i was that only girl not to be lapped twice by the leading men!
1hr 6 min race, 6 laps total
11:11 – 10:09 – 11:05 – 11:04 – 11:25 (and that was with a superman right over the bars mid lap) – 11:31
good night! exhausted!
nice work today everyone – that WOD sounded disgusting!
MC
Press 5RM: 45-55-65-65(4)-65(4)
WOD with 20 inch box and #14: 17:19 min (not sure)
The stairs are already painful!
Cecile
Here you go…..
Warm up x2
Push Press x5
15-20-30-40-50
WOD
Start every round with 100m run
1-10 reps of:
wall ball @ 10 lbs
Box jumps (3 plates)
Med. ball cleans @ 10 lbs
I unfortunately only completed 9 rounds instead of 10 and due to my complete exhaustion I forgot to record my time…so I don’t know how long it took…sorry!
Gabrielle
Woohooo Cecile, so great to see you posting! You forgot to mention it in your post, but you also got a PR on your push press – Congrats! And congrats as well for pushing hard to the very end of that tough WOD – you ROCK!!
Cecile
Thanks Gabrielle! I really appreciate your encouragement.
Gabrielle
🙂 you’re welcome!
sonya
Warm Up x2
Strength> Back Squat (back up to 35 like before my boo boo with my hip)
Start each wod with a 100m run
(totaly changed for my damn hip..)
1-10 reps of
Push Press 45lbs
Box Jumps
Hang Power Cleans 45lbx
Time
19:55
Thanks for the change in the wod and cant wait to do what everyone else is doing.
50 Mins till midnight…hope you all posted…today is my day.
chantal
CFWU x2
Clean x3
45-65-75-85-95
WOD: 1-10
100m run
Wall ball @14 lbs
Box Jumps
Med Ball Cleans @14lbs
Time:17:27
Good job everyone!! This was a tough one…
Lisa
wupx2
push press x 5
45-55-65-70-75
wod : time: 23:23
Beth
Ok…I guess I need to get over the fear and just do this:) IT’s for a good cause!
Kevin kindly modified everything in my work out because I put my back out during Friday’s workout!
wup x 2
Single Arm weight
Right arm 15 x 5 (up to 25) repeat through 5 rotations each arm
Left arm 15 x 5 (up to 20)
WOD: 1-10
100m run
push press 35
box step ups
Hang bar cleans 35
And an extra 100m at the end just for fun! Ha.
This was tough, but I’m so happy that my back is feeling so much better and I could get through this. Thanks Kevin for the mods and Gabrielle for the encouragement!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
I have to cancel for today. My back is screaming at me. 🙁
Looks like a fun one.
Take Care Gill!
Hope your back is better soon!
Impressive form Heidi!
ascending reps uuuurrrggghhh… YAY REST DAY!!! 🙂
Tomorrow is no better 😉
Cleans – 3RM
95-105-115-125-135
WOD (20#):
18:57
By round 6 that WOD was getting tough. My legs are sore already.
Heidi you did awesome! Everyone did great! Enjoy the nice day! 8)
You were my motivator today Jeff. You being right on my heels each round gave me that extra push!
WU x2
Strength – Shoulder Press x5
40-45-50-55-60(x3) PR!! and 60×1 felt easy so I tried 65×1 as a bonus PPPRRR!!!
Disgusting WOD
14# ball
19:18
I could tell you how grosse that is by the end..but I look forward to you finding out for yourselves 🙂 Awesome job Heidi…thanks for the push Jeff…Enjoy the day!
Congrats on another PR… you’re a little mighty mouse aren’t you hehe!!!
Way to to Joanna…that PR was @#$$%@#& eh! (or something like that) 🙂
Overhead Squats x1
95×3
135-155-175-190-205 (PR baby!)
Australian Qualifier
12 Overhead squats (135#)
21 Pullups
Run 2.5km
21 Pullups
12 Thrusters (135#)
16:28
Happy with my PR and happy with my time for the WOD. Thanks for the help Ed and Jeremy!
Great PR Kev!
Congrats on the PR 🙂
Good time coach… i knew you’d do good on this one. How did you find it?? Not as bad as yesterday’s??!!!
Everything was unbroken except for thrusters (6 and 6). It wasn’t as bad as expected.
Told you!! 😉
I think today is my day…so post away!!
THANK YOU!
Warm up
Strength Shoulder press 1-1-1-1-1
95 five reps – 135- 145- 150 – 155 – 160 (f) 🙁 Almost matched it.
WOD in 15:57
Hi Kevin,
I will take a 4:15 if one becomes available.
hey! that’s almost the same burpee technique as one of my girls!
Strength 5×5
Deadlift at 220lb
Wod
12 OHS (90lb)
21 pullups
2.7k run
21 pullups
12 Thrusters (90lb)
Time : 17:54
I don’t usually say this for long ones… but it wasn’t so bad… maybe because yesterday’s was tough!!! Only two wods to go!!!
I’m going to have to cancel my 6:30 Kevin, my neck is still bothering me. Thanks
Dan, get on it.
Really…?
Gotta cancel my 530pm -sorry
Im gonna grab the 5 30
Opens a 6 30
Hope thats ok
WU x2
Cleans 65×5 95×5 115×5 135×5 145x1PR
Wod 14:17
Cathy thanks for saying can’t today payback was F@#$#@ AWESOME.
Your welcome – glad to make your day 🙂 …nice work today!
Wow this looks fast
WU x 2………….did “7” unassisted Pull ups….PR
Strength 3’s
Push press
65-85-105-115-120
WOD
start each set with 100M Run
1-10 progressive
wall balls 20#
box jump (3 plates)
Med Ball Cleans
18:24
Good work on those Pull ups Owen.
Nice job!
Warm up x 2
Back squat 5-5-5-5-5
135-155-185-205-215
WOD- 21:07
CFWU X 2
Strength 1-1-1-1-1
Cleans 45-55-65(F)-65-70PR
Start every round with a 100m Run
1-10 reps of:
Wall Ball (10#)
Box Jumps (stacked three 45# plates)
Med Ball Cleans (10#)
Time=23:08
I thought yesterday’s workout was brutal but today’s, well the word Diabolical comes to mind.
CFWU X 2
Strength x 3
Back Squats 145-155-165-175-185PR for reps
Start every round with a 100m Run
1-10 reps of:
Wall Ball (20#)
Box Jumps
Med Ball Cleans (20#)
Time=21:27
Exhausted!
CFWU x2
Shoulder Press x3
45-95-105-115-135
WOD: 1-10 Ascension
100m run
Wall ball @20 lbs
Box Jumps
Med Ball Cleans @20 lbs
Time: 18:25
Felt pretty tapped by the end of round 7 but this WOD still had 3 gears left.
CFWU x2
Shoulder Press x5
30-35-40-45-50(x1)-45(x3)
WOD: 1-10 Ascension
100m run
Wall ball @10 lbs
Box Jumps
Med Ball Cleans @10 lbs
Time: 18:17
This one was YUCKY !!!
Warm up x 2
Shoulder Press x 5
65 75 85 95 100-4 PR(and counting)
WOD: Time 24: 19 ( with everyones help)
What am I getting in to ?! hahaha great work out
Congrats on your PR Gerry!
Oops sorry, I meant Gerard! You did great!
Warm up * 2
Front Squat * 3
70/75/80/90/95
WOD time 21:55 (ugly finish)
Warm Up x 2
Overhead Squats @ 5 Reps
45-55-65-70-75
WOD:
Start every round with a 100m Run
1-10 reps of:
Wall Ball (14#)
Box Jumps
Med Ball Cleans (14#)
Time: 18:20
Yes, this was exhausting & the final 2 rounds of med ball cleans were nasty, but I still really enjoyed this one.
Oh where, oh where are the other posts??? It would be nice to see at least 5 more posts from the awesome ladies from our 4:15 class… 😉
Ya, come on “Teacher Ladies” 😉
I think they’re still talking in the parking lot.
ok, even though it was brutal…..here it is Kevin!
Warm up x2
Back Squat x5
35-45-50-55-60-65-70 (That’s a PR!!! But forgot to put it on the board.)
Worst WOD of life so far
Start every round with 100m run
1-10 reps of:
wall ball @ 10 lbs
Box jumps
Med. ball cleans @ 10 lbs
time – 24:31
Congrats on your PR Kerri!! You kicked butt on that workout too 🙂
Thanks Gabrielle! You’re awesome. I love how you encourage even when we get so angry. hahaha
Lol – I encourage because I know you’ve got it in you! You girls are doing so great 🙂
OHS 5RM –> 95-115-135
WOD –> 13:02
Now, I wished that our bedroom would be on the first floor!
tonight was race 2 of the 3 part mountain bike race series. i maintained my first place girl finish (but had a really good run for my money until annik flatted in lap 3), and i think i was that only girl not to be lapped twice by the leading men!
1hr 6 min race, 6 laps total
11:11 – 10:09 – 11:05 – 11:04 – 11:25 (and that was with a superman right over the bars mid lap) – 11:31
good night! exhausted!
nice work today everyone – that WOD sounded disgusting!
Press 5RM: 45-55-65-65(4)-65(4)
WOD with 20 inch box and #14: 17:19 min (not sure)
The stairs are already painful!
Here you go…..
Warm up x2
Push Press x5
15-20-30-40-50
WOD
Start every round with 100m run
1-10 reps of:
wall ball @ 10 lbs
Box jumps (3 plates)
Med. ball cleans @ 10 lbs
I unfortunately only completed 9 rounds instead of 10 and due to my complete exhaustion I forgot to record my time…so I don’t know how long it took…sorry!
Woohooo Cecile, so great to see you posting! You forgot to mention it in your post, but you also got a PR on your push press – Congrats! And congrats as well for pushing hard to the very end of that tough WOD – you ROCK!!
Thanks Gabrielle! I really appreciate your encouragement.
🙂 you’re welcome!
Warm Up x2
Strength> Back Squat (back up to 35 like before my boo boo with my hip)
Start each wod with a 100m run
(totaly changed for my damn hip..)
1-10 reps of
Push Press 45lbs
Box Jumps
Hang Power Cleans 45lbx
Time
19:55
Thanks for the change in the wod and cant wait to do what everyone else is doing.
50 Mins till midnight…hope you all posted…today is my day.
CFWU x2
Clean x3
45-65-75-85-95
WOD: 1-10
100m run
Wall ball @14 lbs
Box Jumps
Med Ball Cleans @14lbs
Time:17:27
Good job everyone!! This was a tough one…
wupx2
push press x 5
45-55-65-70-75
wod : time: 23:23
Ok…I guess I need to get over the fear and just do this:) IT’s for a good cause!
Kevin kindly modified everything in my work out because I put my back out during Friday’s workout!
wup x 2
Single Arm weight
Right arm 15 x 5 (up to 25) repeat through 5 rotations each arm
Left arm 15 x 5 (up to 20)
WOD: 1-10
100m run
push press 35
box step ups
Hang bar cleans 35
And an extra 100m at the end just for fun! Ha.
This was tough, but I’m so happy that my back is feeling so much better and I could get through this. Thanks Kevin for the mods and Gabrielle for the encouragement!
You did well! Congrats!
And thanks for posting!