I can actually hear the hate

**Shirts are in**

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”

  1. I have to cancel for today. My back is screaming at me. 🙁
    Looks like a fun one.

  2. 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)

    1. You were my motivator today Jeff. You being right on my heels each round gave me that extra push!

  3. 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!

  4. 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!

    1. Good time coach… i knew you’d do good on this one. How did you find it?? Not as bad as yesterday’s??!!!

      1. Everything was unbroken except for thrusters (6 and 6). It wasn’t as bad as expected.

  5. 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

  6. 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!!!

  7. 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

  8. 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.

  9. 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!

  10. 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.

  11. 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 !!!

  12. 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

  13. 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.

  14. 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… 😉

  15. 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

      1. Thanks Gabrielle! You’re awesome. I love how you encourage even when we get so angry. hahaha

      2. Lol – I encourage because I know you’ve got it in you! You girls are doing so great 🙂

  16. OHS 5RM –> 95-115-135

    WOD –> 13:02

    Now, I wished that our bedroom would be on the first floor!

  17. 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!

  18. 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!

  19. 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!

    1. 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!!

  20. 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.

  21. 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…

  22. 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!

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