Intro wod
-5 pushup
-10 situps
-15 squats
13 rounds + 5 pushup + 5 situps
1 full round less than my PR!! 🙁
Heidi
That is still an impressive score MC….I aspire to 13+ rounds.
MC
Thanks Heidi!!! Well I just realize that last time I did bend knee and this time with straight legs…so I can’t really compare…so I’m happy!!
Sonia
Deadlifts
warmup at 95 and 135
5×160, 5×185, amrap x 210 got 9 reps
Intro wod
subbed ring rows instead of push ups and did straight leg sit ups instead of bent!
13 rounds + 4 squats (slower with straight leg sit ups!!)
Heidi
Warm up x 2
Cross Fit Total: 425 Increase since last March by 25
Back Squat: 140-155-160(PR)
Shoulder Press: 65-70-75(f)…been stuck at 70 on this forever.
Dead Lift: 185-195-200(f)
WOD:
5 Push Up
10 Sit ups (Straight Leg)
15 Squats
11 Rounds + 7 Squats
Big day at gym…can’t wait to see what impact Paleo will make on these result.
12 rounds + 10 squats
last time was 13 rounds + 5 sit ups – lets see how paleo brings my numbers back up!
Gabriel
WUx2
Strenght – Push Press
3-1-1-1-1-1
65-95-115-135-145(f)-145(PR) Yesss!!! 🙂 my 135 was shaky and out of balance. Failed 145 1st time(Kevin pointed that my feet where too wide appart). 2nd attempt took that 145 and nailed it.
WOD – AMRAP in 10 min. of:
5 Push Ups (from knees)
10 Sit Ups (bent)
15 Squats
13 rounds + 6 Squats
Great work today everyone! 😀
Pierre A.
WU x 2
Crossfit Total:
back squats: 295-325-335
Shoulder press: 165-175-180(fail)
Deadlift: 405-445(bad form, didn’t count)-435
Crossfit total: 945
WOD: 14 rounds +5 push ups +8 sit ups
Gabriel
Holy guacamole Pierre! That is nearly 1/2 ton! COOL!
Liam
WU x 2 (subbed rig dips for pushups)
Strength: Push Press x 1
1-1-1-1-1
95-105-125-145-165(Fail and ouch!) I really had the 165 overhead and elbows lockedout but just as I got there felt a not good, weird twinge… tweak… pop type of thing in my back. Dropped the bar and immedeately started yoga stretching.
Coach got me to “Hang” around a bit and then I called it a day.
Really sucks because I like doing this WOD as a measuring post. Back is tender tonight. I’ve taken some anti-inflammatories, had a cool soak and have an ice pack on it now. Friggidy frig! 155 was my old PR… I guess I should have gone for 160 instead.
Hope everyone has a great weekend!
Gabriel
Hope it’s not too serious Liam. Wishing you a speedy recovery.
Dear kevin. My back is wonky. I hoped it would be better but no dice. Ill take the run
CFWU x 2
Strength x 5 OHS
45-50-55-60-70
Intro WOD – AMRAPS in 10 minutes
5 push ups
10 sit ups (bent knee)
15 squats
12 rounds + 5 push ups (not a PR, but I beat Heidi and really that’s all that matters)
ha! it might be a lonely weekend now though for you my friend
LOL Marcel!!
Two words Marcel…Straight Leg
Kevin – I’m not booked in for Saturday’s work out, but I will be there to do the 1000 m row.
CFWU x 2
Front squat 1’s
135-185-205-225PR-235PR
Intro WOD – 12 rounds + 12 squats
can’t wait to try this one again in 7 weeks
Thanks for the push Marc!
Anytime buddy
WU x2
Strength – Push Press x3
50 60 70 80 85
Intro WOD – 12 + 6 situps (PR! previous score was 9 + 12 squats)
Happy weekend 🙂
And thanks to Pierre.B for some great WODs these last couple weeks!
YAY Great Improvement!
That’s a great pr Joanna 🙂 congrats!
Reading these great number of rounds is beginning to scare me a bit. Great job an crew.
Kevin ill be there at 4:15 instead of 530 thanks
kevin im really sorry to change again but ill be there at 3:15!
my post !
WU x 2
Strength:Power Clean x 3
65-75-85-95-105
Intro WOD: 12 rounds + 2 squats
Could you cancel my 5h30, I took a 4h15. Thanks!
Hi Kevin, I am coming to do my WOD but I will be late.
CFWU X 2
Strength Back Extensions
5 sets of 10
WOD
Intro: 5 pushups
10 situps
15 squats
6 rounds plus 10 sitips
Great job everyone.
Does anyone have any insight into the Chiropractic field. Good/Bad?
We talked at the gym, but good. Todd Clayton is a CrossFitter and knows his stuff.
CFWU x 2
Strength – Deadleft
1-1-1-1-1-F
225-275-325-355-385-390
WOD – AMRAP in 10 mins
5 Pushups
10 Situps
15 Squats
10 Rounds and 6 Situps
10 Burpees
1 min plank
OK I am still at work …I will take the run AGAIN. So sorry
WU X2
Srength – Front Squat X1
55-65-75-80-85!
WOD: INTRO – 9 Rounds!!
1st time for this workout since my Trial Class when I did 6.
Feelin’ stronger every day 🙂
Good job Tracy. amazing improvement in so little time
That’s awesome!
That’s fantastic Tracy 🙂 good work!
CFWU x 2 (no ring rows, push ups from knees)
Squats
45 x 5
65 x 5
115 x 5
Amrap backsquats – 135 x 12
Deadlifts
45 x 5
65 x 5
115 x 5
165 x 5
215 x 5
225 x 5
Deadlifts amrap 215 x 12
Intro WOD
5 push ups (knees)
10 sit ups
15 squats
————-
7 + 5 push ups
Warm up x 2
Deadlift 5RM: 135-155-165-175-185(2)
Intro wod
-5 pushup
-10 situps
-15 squats
13 rounds + 5 pushup + 5 situps
1 full round less than my PR!! 🙁
That is still an impressive score MC….I aspire to 13+ rounds.
Thanks Heidi!!! Well I just realize that last time I did bend knee and this time with straight legs…so I can’t really compare…so I’m happy!!
Deadlifts
warmup at 95 and 135
5×160, 5×185, amrap x 210 got 9 reps
Intro wod
subbed ring rows instead of push ups and did straight leg sit ups instead of bent!
13 rounds + 4 squats (slower with straight leg sit ups!!)
Warm up x 2
Cross Fit Total: 425 Increase since last March by 25
Back Squat: 140-155-160(PR)
Shoulder Press: 65-70-75(f)…been stuck at 70 on this forever.
Dead Lift: 185-195-200(f)
WOD:
5 Push Up
10 Sit ups (Straight Leg)
15 Squats
11 Rounds + 7 Squats
Big day at gym…can’t wait to see what impact Paleo will make on these result.
Deadlift – 1R
135-185-225-275-305
10 consecutive HSPU (strict)
WOD (bent knee):
12 Rounds + 5 pushups + 4 situps
Awesome job on HSPU!
WOW! Good job those strict HSPU Jeff.
WUx2
Strength Push Press x1 45(5)-50-65-80-90-95(PR)-100(PR)-105(f)
Intro Wod:
5 push ups
10 sit ups (straight leg)
15 squats
12 rounds + 10 squats
last time was 13 rounds + 5 sit ups – lets see how paleo brings my numbers back up!
WUx2
Strenght – Push Press
3-1-1-1-1-1
65-95-115-135-145(f)-145(PR) Yesss!!! 🙂 my 135 was shaky and out of balance. Failed 145 1st time(Kevin pointed that my feet where too wide appart). 2nd attempt took that 145 and nailed it.
WOD: AMRAP in 10min
5 Push Ups
10 Situps (bent knee)
15 Squats
10 + 8 situps
Great work everyone!
WUx2
Strenght – Deadlift x1
225/235/245/255/275/295(PR!) 😀
WOD: AMRAP /10min
5 Push Ups
10 Situps (bent knee)
15 Squats
RESULT: 11 rounds + 4 sit-ups (PR!) 😀
Great job everyone and good luck with the Paleo Challenge!
WUx2
Strength
Backsquat 45, 65(PR)
Press 45, 60, 65, 70(PR)
Deadlift 135(PR), 155(PR), 165(PR), 170(PR), 200(PR)
CFT 335 (yay for the backsquat!!) 😉
WOD AMRAP/10mins
5 push ups (from knees)
10 situps (straight leg)
15 squats
9 rounds + 5 push ups + 4 situps
First time doing this since i started 2 months ago, and i think that day i only squeaked out 3 1/2 rounds. it was…um…sad. 🙂
Big PR day for me!! Toot, toot!! 🙂
Great job to everyone!!
That deadlift was awesome to watch!
Kerry, you did amazing! Congrats on all of your PRs 🙂
WU x 2
Deadlift – 45×10, 65×5, 85×5, 100×5, 115×5, 130×15
WOD – AMRAP in 10 min. of:
5 Push Ups (from knees)
10 Sit Ups (bent)
15 Squats
13 rounds + 6 Squats
Great work today everyone! 😀
WU x 2
Crossfit Total:
back squats: 295-325-335
Shoulder press: 165-175-180(fail)
Deadlift: 405-445(bad form, didn’t count)-435
Crossfit total: 945
WOD: 14 rounds +5 push ups +8 sit ups
Holy guacamole Pierre! That is nearly 1/2 ton! COOL!
WU x 2 (subbed rig dips for pushups)
Strength: Push Press x 1
1-1-1-1-1
95-105-125-145-165(Fail and ouch!) I really had the 165 overhead and elbows lockedout but just as I got there felt a not good, weird twinge… tweak… pop type of thing in my back. Dropped the bar and immedeately started yoga stretching.
Coach got me to “Hang” around a bit and then I called it a day.
Really sucks because I like doing this WOD as a measuring post. Back is tender tonight. I’ve taken some anti-inflammatories, had a cool soak and have an ice pack on it now. Friggidy frig! 155 was my old PR… I guess I should have gone for 160 instead.
Hope everyone has a great weekend!
Hope it’s not too serious Liam. Wishing you a speedy recovery.
Single malt Scotch helps ease any pain!
Warm up times 2
Strength deadlift 3s
95×5, 135, 145,165, 175, 185
WOD 12 rounds plus 4 sit-ups
Great results for everyone today 🙂