Intro WOD

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Reminder that the gym will be closed for Thanksgiving on October 10.

AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats

Compare to Nov.18/10

Christine makes skipping look easy

78 thoughts on “Intro WOD”

  1. I don’t know if you noticed but Sonia’s pregnant….yeah I know. This coming Saturday will probably be Sonia’s last Saturday WOD. I say we all bring a pillow or something to stuff under are t-shirts to resemble a pregnant belly and do the WOD with it. This will be our 2nd theme Saturday. Let’s make it bigger and better then Bandana day. πŸ™‚

  2. WU X 2
    Overhead Squat 5’s
    WOD: Intro WOD
    AMRAP 10 min
    5 pusups
    10 sit ups
    15 squats
    6 Rounds 2 Sit-ups

    Cashout – 14 sec arm hang ring rows

  3. WU x2

    Strength: Front Squats
    5x 70-75-80-95

    WOD: Intro WOD

    AMRAP in 10 minutes:
    – 5 pushups
    – 10 situps
    – 15 squats

    = 9 rounds + 7 squats – Happy with that.

    **Note for next time: Count with pennies for this wod!

    New sound system is great, and I enjoyed the music this morning! πŸ˜€

  4. WU X 2

    Push Jerk 3’s

    Intro WOD
    AMRAP 10 min
    5 pusups
    10 sit ups
    15 squats

    8 Rounds 10 Sit-ups

    Cashout – 27 sec arm hang ring rows

  5. WU x2
    Deadlift x3
    125 135 150 165 185

    Intro WOD
    13 Rounds + 1 Sq (PR from last year 12 Rounds + 6 Sq)

  6. Main Site wod from yesterday.

    Five rounds for time of:
    6 Handstand push-ups
    12 Chest-to-bar pull-ups
    24 Weighted walking lunges, 35 pound dumbbells


    Grip killer!

    Good work Justin!

    1. Main Site wod from yesterday. (Kevin made me do it with a red-hot trident made of gold)

      Five rounds for time of:
      6 Handstand push-ups
      12 Chest-to-bar pull-ups
      24 Weighted walking lunges, 35 pound dumbbells

      22:30… Something close to that, cant quite remember.

      Sad reminder of the 400 walking lunges :(.

      I’ll catch you next time coach!

  7. NOTE – For today only, if you’re on a wait list, you may come in and work on a skill or mobility, and then participate in the workout.

  8. wu x 2
    strength – Back squats x 1
    155,185,225,245,265(PR 5#)

    Intro WOD
    AMRAP 10 min
    5 pusups
    10 sit ups
    15 squats
    Total rounds – 13 & 3 sit ups
    cash out – max flexed arm hang – 31 sec

      1. Wowzers Gilles…huge PR. Nice work. Your legs are gonna feel every round of those squats tomorrow πŸ™‚

  9. wu x 2
    strength – Push press x 1
    Intro WOD
    AMRAP 10 min
    5 pusups
    10 sit ups
    15 squats
    Total rounds – 11 & 5 push ups – last time did 11 & 3 sit ups but push ups on knees
    cash out – max flexed arm hang – 48 sec

    1. You & Gilles must have eaten have eaten your Wheaties, (or maybe I should say your that omega 3 free range eggs) this morning. Great job.

  10. CFWU x 2

    Strength – Squat Clean x 1

    WOD “Intro WOD”
    AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    10 Rounds and 1 Squat

    800m Run

    Cash Out – Max Flexed Arm Hang – maybe 2 secs…

  11. Overhead Squat 5RM -> 55-60-65-75 (Stopped here as they were feeling super heavy today.)

    AMRAP in 10 min
    5 Push Ups (knees)
    10 Sit Ups
    15 Squats

    11 rounds + 5 Push Ups

    1. I have to agree with Lora! I hope to someday be able to do 5×75 on the OHS – you ROCK as always Jane πŸ™‚

  12. WU x 2

    Strength: Front Squat x 1
    135-145-155 (F)
    I have not worked on strength in a while…it shows..

    WOD: 12 rounds + 7 situps
    Last time: 12 rounds + 9 squats
    No PR, but still a good work out!

    Cash out: 1:08

    Good work 5:30 p.m crew!

  13. Mobility

    Strength: Push Press (x5)
    65-85-105-115-125(2)-125(5)….PR for reps.

    12 rounds + 4 sit ups
    (first time/last time: 7rds + 7 sit ups)

    This is my first time doing this since my true “intro WOD” in Jan 2011. At the time I thought I had a better chance of getting a unicorn than I did of getting 10 rounds. Needless to say I am very happy with the results today.

    Cashout: Flexed arm hang 1:06

  14. WU X 2
    clean x 3
    WOD: Intro WOD
    AMRAP 10 min
    5 pusups
    10 sit ups
    15 squats

    10 rounds

    Cashout – Max Flexed Arm Hang 33 seconds

  15. CFWU x 2

    Strength – Back Squat x 1

    175-225-245-265-280 PR πŸ™‚

    WOD β€œIntro WOD”
    AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    11 Rounds and 5 Squat

    Cash Out – Max Flexed Arm Hang – 44 seconds.

    Great job everyone!

  16. No strength today. Worked on HSPU. Practiced the DU’s. Matched my Pr of 57

    WOD -> 13 rounds + 4 situps. 7 reps less then last time

    Got 37 seconds on the Max flexed arm hang

  17. WOD: Intro WOD

    14 + 6 Sit ups, pretty sure…

    Will have to get someone to count next time. Gets tough to keep track of and I hate wasting time with pennies.

  18. WU x 2

    Clean x 5

    WOD: “Intro”
    AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    10 rounds + 10 squats

    Sunday I did this from home and I did exactly 10 rounds.

    Cash out: Max Flexed Arm Hang. 44 seconds

  19. WU x 2
    Strength 3’s
    Push Jerk 80-85-95-110-120

    WOD: 8 rounds flat. Not a PR for rounds, but I did plank push ups for the whole WOD, which is a first for me. I figures I can do at least 5 in a row in the warm up, so I should be doing them in this WOD, and glad I did πŸ˜€

    Thanks Heather S. for reminding me of that little story, I kept telling myself: Just do it!

    For those who don’t know, I’m the one that told Heather “Just do it” one day when she asked me how I was able to do a plank pushup when she had trouble getting knee pushups.

    1. That was no “little story” Chantal…your encouragement has kept me going in soooo many ways! Great job on the push-ups!

    2. That’s awesome that you did the plank pushups in the WOD. Guess I should “just do it” too (soon).

  20. WU x 2

    Dead Lift x 1

    Quite disappointed, as I was hoping for a PR at 220 today, and then failed my current PR of 210. In both cases, I could feel my back rounding before the bar even left the ground. Some days the weight gods just aren’t with ya.


    11 Rounds + 4 squats.

    Not even close to last November of 12 rounds + 8 squats. It really wasn’t my day. It was still a great work out though. Legs are burning already.

  21. Back Squat x5
    95, 135,165,185,205(pr for reps)

    WOD: β€œIntro”
    AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    13 rds + 3 pushups

    Cashout- Arm hang = 1:04

  22. WUX2
    Skipped strength today. Shoulder was hurting with just 45# when I tried the shoulder press, so did some stretching with the bands instead.

    WOD w/ push-ups on knees.
    Results ==> 10 Rounds + 5 PU’s + 3 SU’s

    Previous results in Nov 2010: 9 Rounds + 5 PU’s + 5 SU’s

  23. WU X 2 + toes thru rings
    Strength – back squat 5’s
    100-120-140-150-155 (failed at 2 reps)

    WOD: β€œIntro”
    AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats

    10 + 3 push ups

    No record in my old book of having donethis work out before but I am thrilled that the push ups weren’t a problem in fact I raced right through them! Great job 6:30 crew. Some of you guys were so fast doing squats you were just a blur! Me too next time πŸ™‚

  24. WUx2
    Strength: Shoulder Press x3
    60-65-70-75-80 (First time I got the x3 on #80 πŸ™‚ )

    WOD: Intro – Rx’d

    11 Rounds + 14 Squats.

    Last time: 12 R+ 3 sit ups, but I did push ups from my knees. I’m pretty happy that I did plank push ups for the first time and almost matched my last score.

  25. WU x 2 Plus 20 wallballs (6lbs)

    I was very chatty during the warm up, I did not get to work on a strength before the WOD.


    Score : 12 rounds plus 3 pushups – I started to feel like my jerky might revisit me around round 6 – did not like the feeling… Thank you for the push Lora – trying to keep up with you helped me on this one!

    Nice meeting you Tina!

    Excellent work tonight everyone! I’m sorry my music was not to your liking – I did not come prepared with a list in mind for you!

    1. Good coaching tonight. We all know who complained about the music πŸ˜€ He wanted you to change song while he did his half reps. Sorry Princess, you don’t hide your tricks too good

    2. Forgot to write about my lovely cashout… Max flexed arm hang – 10 seconds which was exactly 8 seconds longer than I should have held it because I felt a sharp pain in my elbow at 2 seconds… πŸ™

  26. WU x2

    Intro WOD:
    15 rounds + 2 sit-ups PR

    Previous score in August 6 (?): 13 + 10 squats

    Wasnt going to attempt but Gabrielle coaxed me to do it and lucky for me she counted my reps which saved me loads of time πŸ™‚ Thanks!!! πŸ˜‰

  27. Did this October 6th in Nfld…

    Intro WOD:
    AMRAP 10 minutes…
    5 pushups
    10 situps
    15 squats
    Total β€”> 12 Rounds + 5 pushups

    Not a PR. December 8th (also in Nfld)
    12 Rounds + 5 Squats. (15 more reps)

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