Three rounds for time of:
50 SDHPs (45/35#)
21 Burpees
Run 400 meters
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WOD
CFWU X3
Push Jerk
1-1-1-1-1
115-125-135-145-155*PR
Three rounds for time of:
50 SDHPs (45/35#)
21 Burpees
Run 400 meters
TIME – 16:09
CFWU x 3
Strength – Clean – 1-1-1-1-1 / 25-35-40-45-50 (PR)
WOD: 3 rounds of:
50 SDLHP (25lbs.)
21 Burpees
400 m Run
Time: 24:24
Yay for all the PRs this morning! π
Heather, you can take your shirt off now.
CW x 3
Strength: Deadlift 1-1-1-1/145-155-156-175PR
WOD: Three rounds for time of
50 SDHPs (35lbs)
21 Burpees
Run 400 meters
Time: 16:18
Sorry I was hating you, Kevin.
Great job morning crew. π
How you could do 156 lbs?? Big 1 pound jump lol!
Great PR Gill…now I have to try deadlifting 175 lbs lol!!
hahaha…ooops I meant 165. π
Go for the 175lbs or 176lbs … I know you can do it.
WU x 3
Strength: Push Press 5 x 1
45,55,65,75,75
WOD: 3 rds
50 SDHP (35 lbs)
21 Burpees
400 meters
Time: 18:29
PAIN! Shin splits are back…woohoo!
Three rounds for time of:
50 SDHPs (45#)
21 Burpees
Run 400 meters
15:55
Nice job everyone! Thanks for the CD Jane. I’m sure everyone will appreciate some new music.
Jane probably listen to much better music than your girlie stuff Kev.
I can’t wait to hear it.
I heard a rumour that the DJ Jazzy Jane had some swear words on the end of her mix CDβ¦ I’m ascared. π
yeah kevin’s bumble bee song is hot off the charts
CFWU X 3
Strength 1-1-1-1-1
Push Press 35-45-50-55-65-PR
WOD
3 rounds of:
50 SDHP’s 10 lb.
21 Burpees
400 m run
Time 32:09
Slow time but happy to finish. I have red burpee knees for the first time. Yuck! Great job am crew. I think we set the bar for the evening guys and gals.
Don’t worry Rob, that was just one song and I edited the swearing out. π You should be more worried about the WOD!!
Tks Jane… sometimes swears scare me… but you were right, that WOD was worse than a swear. π
CFWU X3
Strength: Clean 1-1-1-1-1
45-90-90-110-120*PR
Three rounds for time of:
50 SDHPs (45#)
21 Burpees
Run 400 meters
TIME: 16:10
Welcome Tyler and thanks for the push on the last set of burpees!! Oh and Tks! to Kelly for being that shadow on my heels!!
Great push tonight everyone… it was a brutal one and the heat sure didn’t make it any easier.
PS Pierre… you were an excellent coach tonight. Big ?? – Dis you beat my time? If you did I’ll buy you a cookie from the market… that will make you slower… hahahah!! π
WOD:
50 SDHP (45#)
21 burpees
400m run
TIme: 16:06
hahahah….I pushed at the end to beat you Rob and Dave too! π
Thanks to you guys to have done the WOD before me, so I had a benchmark.
Good job tonight guys!
Way to go Pierre… great time!! π
Rob…how can you be so nice to this jerk
Hey Dave… allow me to ref. my previous post π :
“PS Pierreβ¦ you were an excellent coach tonight. Big ?? β Did you beat my time? If you did Iβll buy you a cookie from the marketβ¦ that will make you slowerβ¦ hahahah!!”
Front squat 1-1-1-1-1-1
45-65-95-115-135PR-135 (PR again for Pierre)
Wod: I stopped at the 2nd rounds of running…feet hurt…couldn’t breathe…all fun stuff!! It’s the second time I don’t finish this workout…kind of disappoint. At least I won my beach volley games.
Great effort tonight MC!!! That heat was brutal, I’m certain when things cool down this fall and the air quality is better you’ll be killing this WOD! π Keep up the good work.
Thanks Rob! π
pierre… there are a number of words that come to mind right now concerning your post; however, I would be not allowed to post anymore if I did… and the word Mojito is not one of them…
Mojito is a nice word…are you up for a few more this weekend!! hahaha π
But great push guys!!
Hey great times guys, I wish I was there for it! I won’t be able to make it to any classes this week cause it’s just being really weird and the fair is in town so I’m gonna do as many of them at home as I can and I should have a posting up for this one sometime tomorrow! I’m “not able” to wait to go back to the gym next week! Cheers!
Let’s all say welcome to Tyler for his first WOD with us tonight!
He did a great job… he even wanted to go for a third round!
Also, we had Megan trying Crossfit for the first time tonight at the 6:30 class!! She did a great job too. Welcome!
Welcome Megan… hope you enjoyed your first CF experience. π
Tyler… again thanks welcome aboard!!
Pierre you did a great job coaching last night. You kept and eye on everyone and provided great feedback.
Thanks!
Did Mondays workout in my hotel room…
25-20-15-10-5 push ups and sit ups in 6:27… made the mistake of eating two pieces of chocolate 30 minutes before my workout π live and learn as they say!