The Hero, not the singer…

21-15-9 of:
Handstand pushups
Ring dips

David and Karen on their first official WOD

33 thoughts on ““JT””

  1. Swim 1900m this am, stopping every 500m for a quick sip of water
    41 minutes

    David and Karen, you guys did great on ‘daniel’ the other day!

  2. Good Mornings – 5 reps

    Handstand Pushups (strict with 25# plate)
    Ring Dips

    Time –> 21:35

    At 20 min I had completed three ring dips of my last set… but was so close there was no way I wasn’t finishing that WOD. The regular pushups are much harder than you’d expect. I’m really glad I woke up early this morning! 😀

  3. WU x3

    Push Press x5

    Shoulder Press (45#)
    Paralette Dips
    Push Ups(knees)

    Time: 13:32

  4. WU x 3
    1st round of warmup: 3 pull ups without band
    2nd round: 5 pull ups without band
    3rd round: 5 pull ups without band

    Strength: Shoulder Press x 5
    50- 60- 70- 80 failed at 3rd rep – 85 (1 rep)

    WOD: “JT”
    Shoulder Press 65#
    Ring Dips: yellow band
    Push ups

    Time: 19:41 This was a tough one especially after doing Shoulder Press for strength today!

  5. CW x 3
    OHS (5s) 10-15-25-25-35 Something clicked today while doing this. My technique isn’t perfect, but I can feel a slight improvement. 🙂

    WOD: JT
    21-15-9 of:
    Handstand pushups (green and green)
    Ring dips (yellow)
    Pushups (raised hands)

  6. WU x 3
    Back squat 1’s; 65-75-85(PR)-90(PR)-95F-95(PR)-100F

    Shoulder press (45#)
    Ring dips (green)
    pushups (knees)

    Time: 18:34

  7. CFWU x 3
    Practice the HSPU
    got 3 in a row. Damn they’re hard
    20:14 for 2 rounds
    First round- used a 25 plate for help
    second round- used a green and yellow band
    Need to practice the HSPU for sure.
    Cashout 1 plank
    10 min shoulder stretch at home

  8. Hey Kevin, sorry for the late notice, but I am heading to Halifax and I’m going to be doing CF there on the weekend! so I’m taking tonight off. If you could cancel my 6:30 that would be great.
    Sorry again.

  9. WU x3
    Strength – Push Press x1
    65 75 80 85(F) 85…at least i matched my PR?

    21 15 9
    HSPU – Bands-Red top green bottom
    Shoot throughs – without the dip and pushup
    Time: 11:14

    Modified for my creeky elbows…Great job this morning Jeff! Have fun in Hali. MJ..say Hi to the CFK crew for us!

  10. WUx3

    Push Jerk x3

    WOD: JT, 21–15-9
    Spike Push-ups
    Ring Dips, Green Band
    Push-Up, Hand Release

    Time: 19:47

  11. CFWUx3

    Front Squat x5

    WOD: JT 21-15-9
    Ring Dips
    Push Ups

    2rounds + 4HSPUs

    Disappointing. But I at least I figured out how to do a kipping HSPU during the 3rd round.

  12. WUx2

    Back Squat

    Spike Pushups
    Ring Dips

    1 round + 9 ringdips

    Deffinetly a humbling WOD, enjoyed it tho n looking forward to trying it again in the future. Great job 530 crew

  13. WU x 2

    Push Press X5
    65 – 95 – 135 – 145 – 155

    HSPU (Did a few strict HSPU, a few with green bands, then switched to Pike Push ups)
    Ring Dips
    Push ups

    20:35 Ouch, my head!!

    1. Sorry for not spotting you properly and you getting a wedgie in the process 🙁 You did a great job on the workout though 🙂

  14. WU x 3
    Deadlift 3RM: 135-155-175-185-195(1)

    21-15-9 reps of
    – HSPU (green & yellow)
    – ring dips (yellow)
    – pushup
    Completed 2 rounds + 4 HSPU in 20 min.

  15. Warm up times 3 (2 rounds pushups)

    Strength Back Squat 5s

    45×5 warm up 80-85-90-95-100 (those felt horrible – thanks for the push MC!)

    WOD “JT”


    55# shoulder press (broke up most of these in threes and then twos)
    dips on paralettes with feet on med ball (broken up into 5s and then 4s)
    pushups on knees (broken up in 5s, then 4s, then 3s)

    tough on the arms this week!!!! time: 16:23

    Great job everyone 🙂 I hope to see you all on Saturday!!

  16. Warm up x3
    Strength push jerks x5

    WOD “JT”


    Push press #55
    Push ups


    This was another tough one! Thanks for the help Gabrielle!

  17. Warm up X 3

    Shoulder Press x 3 reps.

    WOD: JT

    Upside down push ups, elevated from the box (not sure what I should call this..is this a “spike push up”?)
    Ring Dips – Green Band
    Push Ups
    Time: 15:32

    The push ups were especially brutal this morning. Great job everyone on this tough work out.

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