Reminder – tomorrow is Change for Change. Bring in $5 to switch up your workout.
We started with a Canadian Hero. We will end with a Canadian Hero. Thank you all for honoring the fallen.
We’ve seen some tough workouts this month. We’ll see a few more in September, but expect it to be toned down a bit. We’ll be focussing on technique and lower intensity workouts in the coming month. I hope you enjoy.
“Ship”
9 rounds for time of:
7 Squat cleans (185/120# or heavy)
8 Burpee box jumps (36/24″)
*25 min cap
Please cancel my 6am. Thanks
Joanna and I are away until Monday. Please post any cancellations (less than 2 hours) on the site. After Monday, please call or text moi. Merci buckets!
Have a good trip guys!
Have a great weekend!
Mob + 15 jumping Jacks
WUx2 + more mobility
Ship
9Rds
7 squat cleans @ 65#
8 Burpee box jump @ 24”
Time : 23:51
I did this at Biometrics on the 10th @ 58# at 24:15. My goal this time around was to pace better and I did! That resulted in a 7# and 24 seconds PR!
Chris served in Afghanistan the tour before Ship. I have a weak spot for Hero WODs.
Great job Val! Nice PR!
Great job! Wow!
Awesome!
Awesome work Val
Nice PR!
Great Job!!
Sorry that was me posting not Mario oops
Great PR Val!
Mobility + 15 Jumping Jacks
WUx2 (strict pullups – blue band, ring dips – red band) + 10 wallballs + 20KBS @ 53#
Practice squat cleans while setting up for WOD
WOD: “Ship”
9 Rounds
– 7 Squat Cleans @ 110#
– 8 Burpee box jump @ 34″
Reached time cap of 25mins at 7 rounds + 5 cleans
Great work Vincent, I had to drop the box jumps.
C’est beau!
WUx2
Strength – Worked on Squat Cleans @ 135#
WOD: “Ship”
9 rounds for time of:
7 Squat cleans (105#)
8 Burpee box jumps (24″)
Time–> 20:51
This was my deload WOD but still not an easy one. Took everything I had to give!
Excellent work morning crew!
Fast Gabriel!
Fast Gabe way to go
Nice job Gab!
WUx2
Strength – Worked on Squat Cleans
WOD: “Ship”
9 rounds for time of:
7 Squat cleans (55#)
8 Burpee box jumps (20″)
8 rounds + 7 squat cleans @ 25 min time cap
It was nice to see all you 6 amers today! It definitely makes getting up early a lot easier!
Happy you are back 🙂
We loved seeing you too Michelle! The 6amers ride again!
YAYYYY! Happy to have you back to normal scheduling! 🙂
Way to go Michelle, nice seeing you this morning!
Nice to see you!
Really nice to see you this morning Michelle!
Practice squat cleans
9Rds
7 squat cleans @ 85#
8 Burpee box jump @ 24”
8 rounds + 1 squat clean.
WOW this WOD was crazy haha. Both movements were tough. It was nice to have a heavy WOD.
85!! Nice
That is crazy heavy!
Super strong – great work!
Good job Maria!
Mobility
WU x 2 + 15 Jumping Jacks
Strength: Practiced squat cleans @ 35# (much more practice is needed. Thanks for your help Marie-Noelle!)
WOD: “Ship” *25 min cap
9 rounds for time of:
– 7 Squat cleans @45#
– 8 Burpee box jumps @ 20”
Time: 22:05
Great work everyone!
Great work Kelly, fast time!
Way to go Kelly!
Great work Kelly!
Mobility
Wu x 2
No strength, practiced squat cleans, and box jumps at 36”.
Wod: ship
9 rounds
7 squat cleans @ 185#
8 burpee box jumps @ 36”
Did 1 box jump at 36 barely made it after the squat cleans, dropped to 34 then second round dropped to 30 for remainder. Squat cleans got heavy especially combined with the box jumps
7 rounds 5 squat cleans.
Great class Marie, great work 6 amer’s! 🙂 have a good long weekend!
doing the WOD at 185 is nuts enough that no one will pick on you for dropping to 30″ which is still high!
Amazing job Shane!
Thanks guys, I kind of Underestimated the squat cleans, thought they might go a bit easier.
Mobility
WUx2
Strength: Squat Cleans
45,65,70,75,80×5
WOD: “Ship”
9 Rounds:
7 Squat Cleans @ 75#
8 Burpee Box Jumps @ 24″
= 7 Rounds + 5 Burpee Box Jumps
Wow this was challenging… Great Job everyone!!
75! you brave soul!
lol Yeah I was pretty scared at first. But I lived 😉
Nice work Steph! A lot of weight!
Ok peeps, 1st of all I want to apologize for those who have been getting the emails stating you were NOT in class when actually you were… My [email protected]$*ing iPad is being a douche… So unless your name is on the board you’re burpee free.
2nd of all, I want to give golf claps to all members. Who have gone above and beyond their comfort zone this month with the hero wods. Seeing everyone’s effort this month has been truly inspiring!
Keep up the great work!
” My [email protected]$*ing iPad is being a douche” … sounds like the new Apple campaign right there.
Thanks for the great coaching this month Marie-No, and not letting us slack off on our form just because we were tired/it was heavy etc.!
Thanks Marie No and all the coaches who pushed us hard this month and pushed our fitness up a notch or two along the way. It was a hard but rewarding month for sure.
Mob + WU
Squat Clean 3-3-3-3
135-165-185-205
WOD (scaled 155# & 30″ box) = 6 rounds + 4 cleans @ 25 min cap
Good one. Took my time on cleans to practice technique & not wreck myself for this week-end. Started box jumps at 32″ they felt shaky, with two hip-extension movements, so switched to 30 after 2-3 reps. Glad to have another benchmark for the future.
Nice work buddy, those are some heavy cleans!
Mobility + 15 jumping jacks + WUx2
Practice squat cleans (1st time doing them)
WOD: Ship
9 rounds for time
7 squat cleans 50#
8 burpee box jumps 18″
7 rounds + 1 squat clean
I did the first round with 55# and 20″ box but I quickly realized that was too much as I fell over. Thanks Rob for switching the weight and box for me
Great Job!! It was a thought one!
Good Job!!
Mob + 15 Jumping Jacks + WU X 2
Practiced squat cleans
WOD: Ship
9 Round for time
7 Squat cleans @ #45
8 burpee box jumps not sure the size of the box…
Time : 23:34
This one was tough but they are all tough…I’m happy I am part of a gym that recognizes our fallen soldiers.
Marie No…nothing else to say other than I heart you! You are a great coach! Was happy I made it in to your 6am class.
Great job Crystal!
Thanks Ginette! Back at you! You are doing so awesome! 🙂
Mobility
WUX2
Practiced Squat Cleans
WOD: “Ship”
#70 Squat Cleans
20″ Burpee Box Jumps
8 rounds+ 3 Squat Cleans
I am really happy I got over 8 rounds…that was my goal. Tough workout, but loved it!!
Heavy cleans, Andrea – good job. You’re getting very strong. 🙂
Crazy strong!
Wod with 75# and 20 inches
20:54
Nice sweat fest!!
heavy and fast!!!
Holy fast!
Speedy! Nice work!
Holy crap that’s fast Natacha!
Vacation WOD (at the lake)
Coach: Charlie (he picked number 3, intro)
AMRAP 10 minutes
5 push-ups
10 sit-ups
15 squats
Amber: 10 rounds and 7 sit-ups
Davis: 10 rounds and 5 push-ups
Coach Charlie: yelling…come on daddy push harder… Come on mommy faster! Yeah mommy beat daddy!!! 🙂
*pretty fun
WOD: “Ship”
AMRAP 25:
7 Squat Cleans @ 120#
8 Box Jumps @ 36″
Score: 7 rounds even.
Nice work Sebastian. Way to keep moving and sticking those box jumps!
Mob / WU + Jumping Jacks
2 Strict Muscle Ups
(Squat) Cleans x 5
120 – 130 – 140 – 150
“Ship”
9 Rounds for time (cap 25 min) of:
— 7 (Squat) Cleans @ 135#
— 8 Burpee Box Jumps @ 36″
Score: 7 rounds + 5 Cleans
A good benchmark for next time. Good WOD.
BIG Congrats to Daphne on nailing her first (and second) Muscle Ups!!!
Hehe! Thanks I’m still giddy thinking about it! Good job on the workout!
Great work Daphne!
You were meant for CrossFit. Congrats on the muscle up.
You to mister, I kept looking to my left and saw you nailing your squat cleans one by one and thought I had to try and keep up – good effort!
And big congrats to Daphne!
WOW Blake. Heavy squat cleans and sky high box jumps! I get nosebleeds just thinking about them. 😉
Heavy squat cleans, Blake! nice work
Mobility + jumping jacks
Warm-up x1 ( misread and thought is was only 1)
Wod: “Ship”
7 squat cleans @ 120 scaled to @75
8 box jump burpees (24″)
Time: 18:41
Got my 1st muscle up on rings!
Cash out: happy dance!
YAY!!! Congrats on your ring muscle ups. Little machine 🙂
Fast time!
Hazzah for Happy Dance!
Good girl Daphne!
Great work Daphne!
Yahoooooooo
Great work Daphne, congrats on the mu
MOB and jumping jackies
WU X 2
Practice squat cleans
WOD: Ship
9 rounds for time, 25 minute time cap
7 squat cleans @ 40 lbs
8 box jumps @ 12″
8 rounds and 3 box jumps (so close)
A big shout out to Chantal and Maria who are grinning from ear to ear after their certification training. Your enthusiasm is infectious!
and a shout out to you Jackie your progress is amazing! You look fitter and fitter each time I see you 🙂
I agree! It’s unreal!
Two words: Hero WOD’s
Thanks for your kind words. I look up to you both!
Awesome Jackie….really proud of you!
Please cancel my 5:45 – I am going to be stuck at work! 🙁
Done
WU x 1
Thanks Gillyon for the muscle up progression and the bar muscle up progressions demos! I have work to do.
WOD: Ship
9 rounds
7 squat [email protected] 95lbs
8 burpee box [email protected] 24′
21:18 or 22:18 I think, but I will double check tonight at the gym.
I loved having you beside me today Gillyon doing this WOD. I felt like I was going to die trying to keep up with you on the burpee box jumps…damn girl…you look amazing!
Thank you Rob for coaching and for simply just being you!
*golf clap*
Well done mame!
Loved loved loved WODing with you. You pushed me through those cleans.
Tomorrow should we wear black sport bras? Hehe
Haha! Love the sport bra planning! Great job on the wod both of you! 😀
Wow corinna, heavy and fast! Nice work
Mobility
WU X 2
Practiced squat cleans
WOD: “ship”
9 rounds for time:
-7 squat cleans (modified to power cleans-pulled groin) @40
8burpee box jumps
Time:22:25
Great job 6 am crew and thanks Marie Noelle for the great coaching!
Sorry for the short notice, but can you pls cancel my 6:45? Not feeling well. Thanks
Done
WOD scaled to 85#, box jumps at 24″
Time: 24:48
Nice work!
Good job in finishing this beast Amanda. I did’t even come close at this weight.
Awesome job Amanda
Mobility + 15 Jumping Jacks
WU x 2
Strength: Push Jerk x 5
75-95-105-115-95 (dropped back to work on something Jeff pointed out)
WOD – “Ship”
9 Rounds for time (cap 25 min) of:
– 7 (Squat) Cleans @ 105#
– 8 Burpee Box Jumps @ 24″
Score: 6 rounds + 5 Box jumps
1000m Row
Thanks for coaching Jeff and your help with my Push Jerks.
Mob
Wux2
15 jumping jacks
Strength
Squat cleans
35,45,55,65
WOD
9rounds
7squat cleans @ 50lbs
8 box jump burpees @20in
7 rounds +7squat cleans +4 burpees
Great job 5:45
Great music Jeff 🙂
Mobility
WU x 1
Box jump practice up to 5 x 36″
Practiced squat clean ( need to land lower in the squat)
WOD: ship
9rds . 25 min time cap
7 squat cleans at 135#
8 box jumps 32 (24″ + 2 45 plates)
8 rds + 6 squat cleans.
Thanks for letting me in the class last min Jeff as always your classes are lots of fun!!
Mobility + 15 Jumping Jacks
WU X 2
Practiced Squat Cleans
WOD – Ship
9 rounds
7 squat cleans @ 155#
8 burpee box jumps @ 20″
5 rounds and 2 burpee box jumps @ the 25 min cap
mob +15 jumping jack
wux2
pratice squat clean
95×3 115×4 125×4
wod ship
9 round for time
7 squat clean @125#
8 burpees box jump 24 in
7 round + 5 squat clean
Wod: “ship”
7 squat cleans @ 70
8 burpee box jumps @ 30″
Sprained my wrist last night so went super light. Hurts a bit but wrapped it tight and it was ok.
Time was 19:19
Warmup
50 no show burpees.
WOD with 85lbs
21:08
What a sweaty WOD.
So much fun WODing next to you Corinna. So strong!!
Thanks Rob for the great coaching.
Nice time gillyon!
Nice, way to go gillyon
Mobility + 15 Jumping Jacks
WU X 2
Practiced Squat Cleans went up to 135
WOD – Ship
9 rounds
7 squat cleans @ 115#
8 burpee box jumps @ 24″
8 rounds and 1 burpee box jump at 24:32 min. I LITERALLY couldn’t do a singe rep more haha. That was tough, I still feel slightly light headed.I had a few no reps in the squat clean which made things more difficult, just couldn’t keep my back straight enough to prevent tilting forward on the squat up. Jeff, Corinna, Amanda, Ron, Lance, thanks for the push, I probably would have stopped at 6 hadn’t it been for you guys haha!
I tip my hat to all who did this workout and whoever did this Rx’d… Amazing!! Great class Jeff.
Mob + 15 jumping jacks
Wu x 2
Squat cleans 3’s
55-65-75-85-95
Wod: Ship
9 rounds:
7 heavy squat cleans (95#)
8 burpee box jumps (20″)
6 rounds + 1bbj
That was heavy. First round squats were unbroken, rest broke as 4 + 3. First Box jumps in weeks that i was able to jump down so progress noted. Tough week for me: too much work, not enough sleep. Shows in the gym
Nice work Heather… That IS heavy!
HEAVY!!!! What a machine.
Mobility
WU X 2 did for the first time 15 unbroken pull-ups.:)
Practiced squat cleans
WOD: “ship”
9 rounds for time:
-7 squat cleans ( started at 130 wasn’t feeling it ) equalled on third round to 95
8 Burpees box jumps started at 36′ scaled to 30 ( plus did 8 box jump no rep forgot to do the Burpees)
Time:23.48
Wasn’t their mentally tonight….. Thanks Ron for the push at the end! Needed it!
Thanks for coaching Jeff, and the help Amanda , Corinna.
Wod @ 6:45 pm = nervous all day. There is a reason I go at 6 am… SO I decided that I need to get out of my comfort zone more.
WU x 2
Practice squat clean (3x)
65-76-85-95-105
WOD Ship
7 squat clean @ 95#
8 Burpee box jump @ 21”
7 rounds + 2 burpee at the 25 min mark. Weeouh.
P.S. Laura K. and I are starting a MOB. Any newbies need to be push pressing 65# and self mutilate in the face. Email [email protected] for our next meetup.
Please do not replace my Nanos with cement shoes. The gashes (so called cat scratches) on your neck have changed you!
Mob
Wux2
“Ship”
9 rounds for time of:
7 Squat cleans (130#)
8 Burpee box jumps (24″)
*25 min cap
5 rounds 3 squat cleans
Mobility + 15 Jumping
WU x 2
squat cleans 3 sets @ 95# 1 set @ 135
WOD: “Ship”
9 Rounds
– 7 Squat Cleans @ 135#
– 8 Burpee box jump @ 30″ scaled to box steps due to foot
7 rounds + 5 squat cleans
Wholly sweaty WOD, thanks for the push Chris.
I am two days behind due to work, but I ran the 5km at the gym tonight.
I had a whopping 38 seconds to spare to get under the 35 min mark.
34:22
Well done!!
Ps. Congrats Lance on your first Mu. You made it look easy. It was cool I was there to see it. Yay!
Yay Lance.
WOD with 85# squat cleans and 24″ box jumps
7 rounds + 5 SC
(Common score today it seems…..weird)
Squat cleans were really heavy and box jumps were really high. Who knew that a burpee could be the rest in a WOD?
Nice work Heidi
Nice Heidi! It’s true the burpee was a breather lol
Mobility
WU x 2
Strength- practiced squat cleans
WOD
7 Squat cleans (45#)
8 Burpee box jumps (18″)
6 rounds + 1 burpee box jump
Mob +15 Jumping Jacks
Wux2
Strength: practiced Squat cleans to 70 i thin k
Wod: Ship
9 rounds for time of:
7 Squat cleans 65lbs
8 Burpee box jumps 12″
Completed 7 rounds + 7cleans
I could of done higher with the box jumps but since was my 1st real attempt i kept it low.
You did great on your box jumps!
Did this for Change for Change on Aug 30
Mobility
WU x 1
Squat clean practice to 120#
WOD “Ship” @ Rx
9 rounds of:
7 squat cleans @ 120#
8 burpee box jumps
8 rounds, 7 squat cleans + 3 burpee box jumps at the 25:00 cap.
DANG! So close. Only 5 BBJ’s away….
Note to future self: fewer single cleans and more sets of 2′s and 3′s and you will finish this!
Burpee box jumps were at 24″
Awesome work Lora!
Forgot to post this one
Mob+15 jumping jacks
Wux2
Squat clean practice
45,45,95,115,125,135
Wod: ship
9 rounds
7 squat cleans 125#
8 Burpees box jumps 30″
25 min cap
7rd + 7bbj
This workout drained me, or maybe it was because it is day 4 in a row. What a week.