Intro WOD

Today, you get to see how you’ve progressed since your initial day of CrossFit. For some of you, this will be the first time you’ve repeated a workout since you joined. If you don’t remember your score, I have it recorded. It’s going to be awesome to see how far you’ve come. And it will be A LONG WAY! Congratulations in advance, because I know you’re all going to crush it!

AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats

Immediately following the workout, we will have an AMSAP (as much stretching as possible) in 8 minutes of stretching and mobility.

Congrats to Heather, Gabrielle, Joanna and Kevin for passing their Level 1 Certification!

43 thoughts on “Intro WOD”

  1. Kevin, sorry for the very late notice, but I really do not feel well this morning so I wont be able to make it in today. Sorry again.

  2. Hey Kevin, I scheduled a 530 for tonight so can you please cancel my 415? Thanks. Congrats guys on your certification!!!!!

  3. Hey Kevin, I booked a 630 tonight, would you please cancel my 530. Thanks and congrats to You, Jo, Mum, and Gabrielle on your great weekend.

  4. CW x 2
    Front Squat (3s) Worked on technique over strength 60-65-70-95-105

    15 rounds plus 2 squats (PR)

    Thanks Ed for the huge push…not sure if I would have gotten a PR if you had not have stayed to push me on. Congrats to all that got their cert!

  5. Ha! I went to the weather network website just now and there’s Liam giving me the thumbs up for rogers. Thanks!

    1. What what what!
      Oh my…. well I mean… They paid me too… hold “The” box. Not actually “My” box…. persay… more “Their” box.


  6. warm up
    Strength Front squat 1-1-1-1-1
    185-205-225-245-280(f) 5 pounds over PB I felt like I could do it but I just missed the rep, next time.

    AMRAP in 10 mins of
    5 pushups
    10 situps
    15 squats

    16 rounds and 2 squats

    AMSAP in 7 mins

    PR on screaming 😉

    1. Blast! my record was 16 flat! now I’m gonna have to do this one again and beat you haha

  7. Thank you everyone 🙂 We had a great weekend and learned lots to help you and ourselves grow as athletes.I’m excited to be back and can’t wait to see you all to put my new knowledge to work for you 😀

  8. Hi Kevin,

    I am going to cancel my 6:30 session tonight. I got in late last night from a wonderful family vacation on the ROCK! I am looking forward to getting back into the Cross Fit work-outs.

  9. Wow What a great weekend. Glad the test part is over. I feel like I learned so much from this cert. Thanks for the good wishes. It really helped.

  10. Hi Kevin,

    Can’t make it for 5:30 classe I’m won’t be done at work. Congrats on your certification Heather, Gabrielle, Joanna and Kevin 🙂

  11. Congrats all CF certified!!!

    Question; Is Heather Bergeron as hot in person as she is in crossfit videos? 🙂

      1. And show her my 105 shoulder press?? I don’t think so LOL

        Seriously, I want to really bad. Only a matter of time and planet orbit positioning perfectly aligned with the sun and moons.

  12. CFWUx2 (first time in a long time getting 10 pull ups in a row on the high bar, yay!)

    Strength – press x5
    PR for reps on the 65#

    WOD: 13 rounds + 5 sit ups

    AMSAP: 10 min – that felt bad and good!

    congratulations heather, jo, gabrielle and kevin!

  13. CFWU x 2
    Push press 1’s
    WOD -> 13 rounds
    AMSAP of 10 min. 🙁
    Good job everyone 🙂

  14. CFWU x 2

    Strength – Overhead Squats

    WOD – AMRAP in 10 mins
    5 pushups
    10 Situps
    15 Squats

    10 Rounds and 6 Squats
    Had to get 6 more Squats for a PR…

  15. Awesome job today everyone! I think there were PR’s all around!

    Hope you enjoyed the little session on the balls, bands and rollers. Expect to see more!

  16. CFWU x2

    Strength: Back squat
    5x 45-60-75-85-90


    AMRAP in 10 mins of:

    – 5 pushups
    – 10 situps
    – 15 squats

    = 7 rounds +2 situps

  17. CFWU x 2
    OHS 1 rep max: 65-100-115-130(f)-130(f)

    WOD : AMRAP in 10
    – 5 pushup
    – 10 situps
    – 15 squats
    14 rounds + 5 pushup + 9 situps PR by almost 1 round done a year ago. I could have done more if my legs wasn’t that sore. Tomorrow won’t be fun climbing stairs!!


  18. WUx2
    Shoulder Press
    65×5 65×5 65×5 65×5 65×5 testing my shoulder seems ok???
    14 rounds 3 situps
    pr by 2 rounds

  19. 12 one arm burpees due to being late because of a salesman!!!

    Intro wod with one arm push ups (right elbow not healed yet!)

    13 rounds + 2 pushups

    Group stretch = loved it!!!!

    Congrats guys on the cert!!! woohoo 🙂

  20. Way to go on the Certs guys! I knew you had it in ya Mum!

    Push Jerk x 3
    95-105-115-125-135(PR for reps) Thanks for working with me Mum, Kev, Jo… So many new trainers!

    WOD : AMRAP in 10
    – 5 pushup
    – 10 situps
    – 15 squats

    11 rounds and 9 sqauts. Really was hoping for an even 12. 11 is still way better than the 6 I did when I started.

    Group stretch… owwwwwwwww! But I feel better for it.

    OH and, Sorry for stalking all of you in your mail boxes, on your TVs and in your internets! It’ll be over soon…ish. In the mean time…. I’m everywhere… and I’m watching!

  21. WUx2

    Strenght: Deadlift 3RM
    110(3) – 130(3) – 150(3) – 170(3) – 180(3)

    WOD: intro workout
    9 rounds & 10 sit-ups (almost 10…)

    I remember this workout fondly as the one who made me write my name on the wall… that was kinda pathetic back then 😛

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