Let’s get outside

By / April 18, 2012

5 rounds
Run 200m
15 Kettlebell Swings (70/53#)
5 HSPU

Mel is back!

70 thoughts on “Let’s get outside”

  1. Chantal L.

    WU x 2

    Strength – barbell lunge x 3
    35-45-66-65-75 … Do I smell some Curtis P’s very soon?

    WOD:
    5 rounds
    200m run
    15 KBS 35#
    5 Pushups (plank with purple band)

    Time – 12:36

  2. Maria

    WU x 2

    Strength – barbell lunge x 3
    35-40-45-55-55

    WOD:
    5 rounds
    200m run
    15 KBS 35#
    5 HSPU (25# plate w/ab mat)

    Time = 11:23

    Really liked this one. Morning runs are great!

  3. Trent

    WU x 2

    Strength – barbell lunge x 3
    45-65-85-95-115-125-135(fail at end of 2nd rep)
    WOD:
    5 rounds
    200m run
    15 KBS 53#
    5 HSPU (45# plate w/mat) First wod to complete all HSPU. Very happy.

    Time = 11:22

  4. Heather (Mum)

    WU X 2
    Strength Barbell Lunges
    Stick-15-20-25-30-35
    WOD
    5 rounds
    200m run
    15 KBS 25 lb.
    5 puships
    Time 13:22
    Welcome back Mel.

  5. Shannon

    WU x 2

    Strength- Barbell Lunges
    15-25-35-45-55-65

    5 rounds
    Run 200m
    15 Kettlebell Swings (35#)
    5 HSPU
    (Pike first round, regualr pushups for rest-arms very sore from yesterday)

    Time: 9:11

    Had fun with that! Really wanted to do pike pushups but yesterdays WOD did a number on my biceps.

    GREAT JOB 6AM!!!

  6. Greg Mac

    WU x 2

    Strength: Barbell Lunges x 3
    45-65-85-95-105

    WOD:
    5 Rounds
    Run 200m
    15 KBS (70#)
    5 Pike Push-ups

    Time: 12:02

  7. Rachel

    WU x 2
    Practice skill of the week did a couple of 24″ box jump
    Strength – barbell lunge x 3
    15, 25, 35, 45, 50

    WOD: 5 rounds
    200m run
    15 KBS 20#
    scale – 5 plank push ups

    Time = 10:30
    cash out – foam roller on quads, back stretch

  8. Gilles

    WU x 2
    Practice skill of the week got up to 24″ box and 2 45# plates
    Strength – barbell lunge x 3
    45, 65, 95, 115, 125

    WOD: 5 rounds
    200m run
    15 KBS 53#
    scale – 5 pike push ups

    Time = 10:56
    cash out – foam roller on quads

  9. Sebastian

    WU x 2
    Strength – Barbell Lunges x 3
    45, 65, 75, 75, 85

    WOD – 5 Rounds:
    200m run
    15 KBS 53#
    Scale – 5 Pike Push-Ups

    Time: 10:16

  10. Elba

    WU x 2

    Strentgh
    Barbell Lunges 3’s
    15-25-35-45-55-65

    WOD
    5 rounds
    200 m run
    15 KBS 35 lbs
    Scale – 5 Push Ups (Purple band)

    Time= 10:40

  11. Michelle

    WU x 2

    Strength – barbell lunge x 3
    35-45-66-65-75 … Nice to share the bar with you, Chantal!

    WOD:
    5 rounds
    200m run
    15 KBS 35#
    5 Pushups (plank with small band)

    Time – 9:57

    Did a few Double Unders today and Monday! I didn’t want to get TOO excited, because a couple of months ago I THOUGHT I was doing DU, and after bragging about it, Kevin burst my bubble and let me know I wasn’t doing DU at all, but rather just skipping fast. How embarrassing! But, today, I got Greg to watch, and did about 8. So, here’s hoping! 🙂

  12. Blake

    WU x 2

    Strength: Barbell Lunges x 3
    45-65-95-115-125-135-145 . thanks for sharing the bar Jeff.

    WOD:
    5 Rounds
    Run 200m
    15 KBS (53#)
    5 HSPU (reg. pushups)

    Time: 12:51
    This one really killed me.

  13. Jamie

    CFWU x 2

    Strength – Barbell Lunges x 3
    65-85-95-115-135-145

    WOD – 5 Rounds
    Run 200m
    15 KBS 53#
    5 Pushups on parrallettes with toes on box

    Time:12:23

  14. Jeff S

    CFWU x 2
    Strength – Barbell Lunges x 3
    65-95-115-125-135-145 thanks for sharing the bar Blake.. You did great on these!
    WOD – 5 Rounds Rx
    Run 200m
    15 KBS 70#
    5 HSPU
    Time:13:49

    This was a difficult WOD, the KBS took its toll on you as you got into the deeper rounds it made the already difficult HSPU near impossible!! Lol.. My list of ‘things to improve on’ has gotten overwhelming again!! 🙂

  15. Darsey

    Strength barbell lunges x 3
    95-115-135-155-160
    Wod 5 rds
    200 m run
    15 kbs 53#
    5 hspu 25# plate and 2 flat mats
    Time : 10:20
    This was a fun wod and nice change up for the strength.

  16. Darrell Dryden

    WuX2
    Barbell Lunges with “The Stallion” (Jamie)
    65×3 85×3 115×3 135×3 145×3
    Wod
    KBS 70#
    HSPU with 45 plate and ab matt
    10:53

  17. Frank

    WU x 2

    Strength – barbell lunge x 3
    45-95-115-135-145-165

    WOD:
    5 rounds
    200m run
    15 KBS 53#
    5 Pushups

    Time – 10:30

  18. Hannah

    wu x 2
    barbell lunges 5 X 35; 3 x 45, 55, 60, 65, 70, 75

    5 rounds
    Run 200m
    15 Kettlebell Swings (25)
    5 push ups with purple band
    11:26

  19. Marcel

    WU x 2

    Strength – barbell lunge x 3

    45-95-115-135-145 (missed last rep)

    WOD:
    5 rounds
    200m run
    15 KBS 50#
    5 HSPU (45# plate)

    Time = 11:03

    Enjoyed this WOD and it was nice having my own “pit crew” tonight on the lunges.

  20. Kevin

    Thanks Jeff P for letting me workout!

    Weighted Lunges x3
    95-115-135-155-175-195

    WOD as Rx’d
    9:48

  21. Sarah Homer Chris Carroll

    Sarah
    WU X 2
    Strength – barbell lunges (35#) – did all 7 sets at same weight as my left leg seemed to be much weaker than my right..concentrated on form instead of weight.

    WOD:
    5 Rounds
    200m run
    15 KBS (30#) – thanks for switching it out Kev 🙂
    5 Pushups (no knees) – YEAH

    Time = 11:22
    ——————————————————————————————————————–
    Chris
    WU X 2
    Strength – barbell lunges – 65-75-85-95-110-115

    WOD
    5 Rounds
    200m run
    15 KBS (50#)
    5 pushups

    Time = 8:59

    wooo that was a fun one

  22. Gabriel

    WUx2

    Strength – Barbell Lunges X3
    45-95-115-135-155-165

    Practiced a few HSPU with 45# plate but right tricept did not feel right! Was really looking to doing some in this WOD.

    WOD:
    5 rounds
    200m run
    15 KBS 53#
    5 HSPU (Scale – 5 Pike Push-Ups)

    Time = 10:38

    Foam rolling & Stretching

    Great job 6:30 Crew!

  23. Heather S

    wu x 2 (Toes thru rings)
    Strength – barbell lunges (6’S)
    35-45-55-60-65-70 (only for 5 reps)

    WOD: 5 rounds
    Run 200m
    15 KBS 35#
    5 Push ups
    Time: 11:57

  24. Krista

    WU x2
    Pushups no band, unbroken…a 1st – 4 kipping pull ups unbroken no band…a 1st!! Remaining with small band (instead of med), K2E on bar instead of sit-ups…another 1st 🙂

    Barbell lunges 3 reps 25-35-45-55-65-75-80
    Great sharing the bar with you Elissa 🙂

    5 rounds
    200m run
    KBS 35# …. Should have stuck with 40#, but wimped out
    5 HSPU w 25# + 10#

    Time: 10:35 ‘sh
    Silly me, loved the WOD so much left for a 6th round and realized when I got back from the 200m…how this happened using pennies to help count I’m still not sure haha

    Cash out with foam roller

    Felt great today….especially after a long day of traveling, so good to be back!! And love my new CrossFit shirt, thanks Corinna 🙂 I think it helped me today!!

  25. Gillyon

    Driving to the gym, I kept repeating “no more @x$!ing excuses” (and for those that know me well…I really did swear). Since I have been back, during WODs, i have been taking lots of breaks and just using the excuse…well I just had a baby. Today I decided that enough is enough and that I needed to move on..and I did. 🙂

    CWx1
    Weighted lunges 45-55-65-75
    WOD with 35lbs kettle bell and HSPU with 45lbs plate
    Time: 15:30something

    Great seeing so many familiar faces! I’ve missed you all! Thanks for the extra push at the end Jo and Corinna! I needed it!

  26. Jeff

    Barbell Lunges – 3RM
    95-115-135-155-175-185-195 (2.5 reps on last one)

    WOD (Rx’d):
    5 Rounds…
    200m Run
    15 KBS (70#)
    5 HSPU (strict)

    Time —> 13:11

    Really happy with the lunges and a great WOD too! The heavy KBS were tough… but made more difficult when exhausted. Thanks Rob for lunging with me. …great PR! Awesome work on a tough WOD everyone!

    2. Jeff S

      Nice work Jeff.. Great work on the WOD, impressive to see how HSPU are suppose to look! 🙂

  27. Chantal G

    Another great workout tonight 🙂

    Mobility
    WU x 2
    Group strength – barbell lunges (1 rep = 6 steps)
    15lbs, 45lbs, 45lbs, 45lbs, 55lbs and 55lbs

    WOD
    5 rounds
    200m Run
    15 KBS (25lbs)
    5 pushups (plank with x-small band)

    Time : 11:18 🙂

    Good job 6:30 crew !!

  28. Heidi

    WU x 2

    Barbell Lunges x 3
    35-45-55-65-75
    I felt I could have done more weight. Note for next time: Add add more weight in between reps.

    WOD
    5 Rounds of:
    200 m run
    35# KBS
    5 Pike Push Ups
    Time: 10:39

    I found the run really tough, but really liked this WOD.

  29. Corinna

    WU

    Practiced toes to bar. The movement is feeling more fluid for me.

    Strength: Barbell Lunges

    45-55-65-75-85-95
    I quite enjoyed doing the barbell lunges. My quads started to cramp! MUST DRINK WATER!!!!

    WOD: 5 rounds

    200m run
    15 [email protected] 53 lbs all unbroken which I did not think would happen.
    5 HSPU’s ( 45# plate) These were tough for me,but I am happy that I did them.

    Time: 13:04

    Great energy tonight at the gym. It was awesome doing a WOD with you tonight Gillyon. It felt like old times. You look absolutely amazing; it is insane to imagine that you actually gave birth a few months ago.

    Your tank looks great Krista and nice work on the WOD tonight.

  30. Nadine

    WU x 2
    Group strength – barbell lunges (1 rep = 6 steps)
    35-45-45-45-45-55-55-55

    WOD
    5 rounds
    200m Run
    15 KBS (30lbs)
    5 pushups (plank with x-small band)

    Time : 11:22

    AWESOME WOD!! Big crew tonight! LOVED it!!! 😀

    Good job everyone!!! 😀

  31. Rob W.

    Barbell Lunges x 3
    95-135-145-155-165-175
    Cleaned 185 but muscle fatique kept me from doing the lunges. I’d like to try 185 as the 4th or 5th set instead of 6.

    WOD
    5 Rounds of:
    200 m run
    53# KBS
    5 hspu
    Time: 13:04
    First time doing hspu’s in a workout since early January. Slow but steady progress on the ab injury. Found them tough, great workout though.

    1. Jeff S

      Great job rob.. You were so focused on that strength, inspiring seeing you clean those puppies let alone do lunges with it!! Great job both you and Jeff on that one!!

  32. Jason R

    WU x 2
    Strength: Barbell Lunges x 3
    45-65-85-95-115-135-155
    WOD:
    5 Rounds
    Run 200m
    15 KBS (53#)
    5 Pike Push-ups
    Time: 11:05

    Practice skill of the week got up to 46″ … thanks for measuring kevin.

  33. Andreia

    WU x 2
    Strength: Barbell Lunges x 3
    15-15-35-35-35-35-35
    WOD:
    5 Rounds
    Run 200m
    15 KBS (25#)
    5 Push-ups (plank)
    Time: 12:48

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