Pat is doing the workout at 6:30. Can you make it then?
Ed king
I dont think it will leave me enough time. I can do it saturday but it will be right after a night shift.
Kevin
Any time between a class this evening.
Kevin
Today and tomorrow. The final two days to cast your vote. Most of you, I’m sure, spend productive time at work casting your ballots, so this is a great day to get in some more quality time of voting.
Strength: Push jerk
5x 65-70-75-85 (failed the last one)
WOD:
1000m Row
800m Run
T = 10:14
I had a little gas left in the tank on the rowing and probably could have done a bit faster but my legs wouldn’t do it after yesterday’s torture session! 🙂
Maria
WU x2
Strength Overhead Squats
5 x 35-40-45-50-50
WOD
1000m Row
800m Run
time: 9.22
If you haven’t yet, you have to watch the “Laurie vs. Lonnie” video on the Games site or the Main site. Too funny. 😀
Marc H.
Don’t forget to register for the Sunday on zenplanner. If you can’t see it then click on all classes I think
Jamie
CFWU x 2
Strenght – Front Squat x 1
140-165-190-220-235-240PR
WOD
1000m Row
800m 3un
Time: 8:42
Martine S.
WU x 2
Strength: push press 5x
45-65-75-80
WOD time: 9:10
Great job 3:15 crew. Thanks coach Sonia, love that little belly 🙂
Tracey
WU x2
Front Squats x1
95-105-115-125(PR)-135(PR)
WOD
1000m Row
800m Run
Time: 9:19
Great job Hannah and Lora!
Lora
WU X 2 (modified for shoulder)
Strength: good mornings (x5)
45-55-65-75-85
WOD
1000m row
800m run
Time 8:08
Awesome work Tracey and Hannah!!
Rob
WOD:
1000m Row
800m Run
7:51
Great job Eric and Pat on the last and dare I say horrible 11.6
Patrick
WOD 11.6
Made it to the round of 15’s and got 12 thrusters for a total of 72 reps.
Thanks for the encouragement everyone!!
Liam
Great work Pat!
Gabriel
You did awesome Pat!
Gabrielle
Wow! That’s awesome Patrick 🙂
Lora
Woooohoooo! Great job Pat! That was a tough one!
Corinna
It was great watching you giving your all tonight Pat during this WOD!! Great work!
Thanks for the shoulder stretch tip as well.
Marcel
Awesome!
Liam
WU x 2
Strength = Back Squat
5-5-5-5-5
105-115-125-140-155
WOD: “Lung Burner”
Row 1000m
Run 800m
Time: 8:10
Was hoping for under 8 but it was just so hard to get my legs going at the start of the run. Great Job Gerry my 6:30 buddy! You had me scared during the row man!
“Work Hard! It’s only 7 Minutes!” to everyone competeing tomorrow! I wish I could be there to yell at you… eeerrrr, I mean cheer for you! I hope you surprise yourself with your results.
Lora
My legs were a mess at the beginning of the run too….LOL! I damn near fell over.
Gabriel
WUx2
Stretching
Practice 2 sets of 3reps of 100# trusters
WOD
1000m Row
800m Run
Time –> 8:02
Great job 5:30 crew!
Corinna
WU x 1
Replaced strength with chest to bar pull ups. I still cannot make contact with the bar.
WOD: 1000 m row
800 m run
Time: 8:17
My quads felt like lead after the 100 wall balls yesterday, but I liked this WOD!
Good luck to everyone tomorrow doing WOD 11.6
Kerri
wu x2
Back squat x1
65-75-85-95-105-115-125-135 PR by 40#!!!:)
WOD:
Row 1000m then
run 800 m
Time 10:53
Thanks Sonia!
Tracy S.
Awesome PR Kerri… You’re on fire these days. I wonder, could it have anything to do with a change in diet?? hmmmmm
Lora
NICE PR Kerri! Way to go!!
Hannah
wu x 2
dead lift: 1 X 135, 135, 140, 140, 145 (pr)
1000 m row
800 m run
9:27
Francis
WUx2
Strength: Push press
1x 75-85-105-135-145
WOD:
1000m Row
800m Run
T = 9:44
Shelley
WU x 2
Strength – Overhead Squats x 5
Working on form so I did front squats
35-40-45-50-55
WOD
1000m row
800m run
time: 11:42
Pat is doing the workout at 6:30. Can you make it then?
I dont think it will leave me enough time. I can do it saturday but it will be right after a night shift.
Any time between a class this evening.
Today and tomorrow. The final two days to cast your vote. Most of you, I’m sure, spend productive time at work casting your ballots, so this is a great day to get in some more quality time of voting.
http://challenge.getgrowingforbusiness.scotiabank.com/entry/4262195
WUx2
Strength: Push jerk
5x 65-70-75-85 (failed the last one)
WOD:
1000m Row
800m Run
T = 10:14
I had a little gas left in the tank on the rowing and probably could have done a bit faster but my legs wouldn’t do it after yesterday’s torture session! 🙂
WU x2
Strength Overhead Squats
5 x 35-40-45-50-50
WOD
1000m Row
800m Run
time: 9.22
A good workout to end the week!
WUx2
Strength: back squats x 1
135,155,185,205,225,235(PR10#)
WOD:
1000m Row
800m Run
Time = 8:57
WUx2
Strength: overhead squats x 1
50,55,65,70 stop sore back
WOD:
1000m Row
800m Run
Time = 9:55
Wow, great times this morning! Good job!
If you haven’t yet, you have to watch the “Laurie vs. Lonnie” video on the Games site or the Main site. Too funny. 😀
Don’t forget to register for the Sunday on zenplanner. If you can’t see it then click on all classes I think
CFWU x 2
Strenght – Front Squat x 1
140-165-190-220-235-240PR
WOD
1000m Row
800m 3un
Time: 8:42
WU x 2
Strength: push press 5x
45-65-75-80
WOD time: 9:10
Great job 3:15 crew. Thanks coach Sonia, love that little belly 🙂
WU x2
Front Squats x1
95-105-115-125(PR)-135(PR)
WOD
1000m Row
800m Run
Time: 9:19
Great job Hannah and Lora!
WU X 2 (modified for shoulder)
Strength: good mornings (x5)
45-55-65-75-85
WOD
1000m row
800m run
Time 8:08
Awesome work Tracey and Hannah!!
WOD:
1000m Row
800m Run
7:51
Great job Eric and Pat on the last and dare I say horrible 11.6
WOD 11.6
Made it to the round of 15’s and got 12 thrusters for a total of 72 reps.
Thanks for the encouragement everyone!!
Great work Pat!
You did awesome Pat!
Wow! That’s awesome Patrick 🙂
Woooohoooo! Great job Pat! That was a tough one!
It was great watching you giving your all tonight Pat during this WOD!! Great work!
Thanks for the shoulder stretch tip as well.
Awesome!
WU x 2
Strength = Back Squat
5-5-5-5-5
105-115-125-140-155
WOD: “Lung Burner”
Row 1000m
Run 800m
Time: 8:10
Was hoping for under 8 but it was just so hard to get my legs going at the start of the run. Great Job Gerry my 6:30 buddy! You had me scared during the row man!
“Work Hard! It’s only 7 Minutes!” to everyone competeing tomorrow! I wish I could be there to yell at you… eeerrrr, I mean cheer for you! I hope you surprise yourself with your results.
My legs were a mess at the beginning of the run too….LOL! I damn near fell over.
WUx2
Stretching
Practice 2 sets of 3reps of 100# trusters
WOD
1000m Row
800m Run
Time –> 8:02
Great job 5:30 crew!
WU x 1
Replaced strength with chest to bar pull ups. I still cannot make contact with the bar.
WOD: 1000 m row
800 m run
Time: 8:17
My quads felt like lead after the 100 wall balls yesterday, but I liked this WOD!
Good luck to everyone tomorrow doing WOD 11.6
wu x2
Back squat x1
65-75-85-95-105-115-125-135 PR by 40#!!!:)
WOD:
Row 1000m then
run 800 m
Time 10:53
Thanks Sonia!
Awesome PR Kerri… You’re on fire these days. I wonder, could it have anything to do with a change in diet?? hmmmmm
NICE PR Kerri! Way to go!!
wu x 2
dead lift: 1 X 135, 135, 140, 140, 145 (pr)
1000 m row
800 m run
9:27
WUx2
Strength: Push press
1x 75-85-105-135-145
WOD:
1000m Row
800m Run
T = 9:44
WU x 2
Strength – Overhead Squats x 5
Working on form so I did front squats
35-40-45-50-55
WOD
1000m row
800m run
time: 11:42