Mid week WOD

100m Med Ball Run
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges

Compare to May 2/11

Keep those rings close Pierre!

79 thoughts on “Mid week WOD”

  1. Strength Push Jerk
    5 x 45-55-60-65-70

    100m Med Ball Run (14#)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    time= 6:32
    I was excited to finally get to repeat a workout, beat my time (7:35 in May) with a heavier ball 🙂 Good race Heidi!

  2. WUx2
    Strength : PushJerk (x3)
    100-105-115-130-150
    Felt great!!!!

    WOD: 100m medball run 21 situps/lunges
    200m medball run 15 situps/lunges
    400m medball run 9 situps/lunges

    TIME: 5:29
    Fun quick speedy one!!! Have a happy birthday tomorrow Shelley!!!

  3. WUx2
    Strength : Cleans X 5
    45-50-55-60-65

    WOD:(repeat May 2/11)
    100m medball run
    21 situps/lunges
    200m medball run
    15 situps/lunges
    400m medball run
    9 situps/lunges

    TIME: 9:04
    This was the first time I’ve repeated a WOD so it was great to compare and see results. I beat my last time by 58 seconds. Yippee!!!

  4. Good job, Shelley! Enjoy your b’day tomorrow (from home-haha!)

    wu x 2
    strength single ohs: 15, 15, 15, 20, 25; improved form

    100m Med Ball Run #10
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    I thought I should use a heavier ball, but then I had to run/walk the last 400m.
    Have a great day in the sun, everyone!

  5. CFWU x 2

    Shoulder Press
    3×95
    3×105
    3×115
    3×130
    3×150

    WOD:
    100 med ball run #20
    21 sit ups
    21 lunges
    200 med ball run #20
    15 sit ups
    15 lunges
    400 med ball run #20
    9 sit ups
    9 lunges

    Time: 7:19

  6. WUx2
    Strength : Cleans X 3
    45-50-55-60-70-75(PR for reps) cleans felt pretty good

    WOD:(repeat May 2/11)
    100m medball run (14#)
    21 situps/lunges
    200m medball run (14#)
    15 situps/lunges
    400m medball run (14#)
    9 situps/lunges

    Time – 7:36 lunges where all unbroken and felt good suprise

    cashout – stretch

  7. WUx2
    Strength : Back squats X 5
    135,155,175,185,205

    WOD:
    100m medball run (20#)
    21 situps/lunges
    200m medball run (20#)
    15 situps/lunges
    400m medball run (20#)
    9 situps/lunges

    Time – 7:36 (Pr 15 sec from last time may 211)

    cashout – stretch

  8. Front squats (5x)
    70-80-90-100(4)-100

    WOD #14
    time: 7:25 (pr of 2 min)

    Used heavier medball last time (#16&#23). Happy I didn’t have to workout with Darrell’s ball this time, haha:). Great push at the end Heather!! Happy b-day tomorrow Shelley!! We have the same b-day :). Don’t worry everybody, I won’t be at the gym tomorrow!

    1. Well Happy Birthday to you too!! Good thing we are going to spare the class the agony of double birthday burpees (:

    2. Happy birthday Martine and Shelley, Not that I don’t believe you, but I won’t be at the gym tomorrow either (just in case)!

  9. Denise MacEachern

    WUx2
    Strength : Squat Cleans X 1
    45-55-65- Cleans without the squat: 75-75

    100m Med Ball Run 14#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 7:30 min PR: 1:10!

  10. WU x 2

    Strength – Push Press
    65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5.

    100m med Ball run 20#
    21 Sit Ups
    21 Lunges
    200m Med Ball Run 20#
    21 Sit Ups
    21 Lunges
    400m Med Ball Run 20#
    21 Sit Ups
    9 Lunges

    Time: 7:48

    Next time I will make sure to read the WOD board…….. see if you find the mistake.

    1. You aren’t the first, and probably not the last…..I have done it before and will probably do it again!!!

  11. CFWU x 2

    Strength – Shoulder Press x 1
    75-90-100-115-125(F)-120-125-130PR

    WOD
    100m Med Ball Run 20#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 6:40

    1. Great PR Jamie! Specially digging deep mentally and physically after the first fail at 125.
      Nice work man!

  12. WU x 2

    Strength – Front Squat 1’s
    95-110-125-140-155 (form starting to fall apart)

    WOD
    100m Med Ball Run 20#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 7:43

    Did this one in May (although I don’t remember it…must have blocked it out) and my time was 8:23 – maybe the 800 m runs are making a difference 🙂

  13. Push Press – 1RM
    95-115-135-155-175-185-190 (PR by 10#)

    WOD (20#):

    Time —> 6:19 (PR by 51 sec)

  14. Heather (Mum)

    So Ron do you like situps or what?

    WU x 2
    Strength (5’s) Push Press
    45-45-45-50-55
    WOD 6Lb ball
    Time 10:59
    Thanks for running me in Martine and for cheering me on Jane. It really helped.
    Thanks for keeping me on track Coach with the two extra reps.

  15. Wux2
    Strength Back Squat (3x)
    125,140,150,170,190,210(this was my old 1 rep max)

    Weighted pullups x3 5 – 17.5 in 2.5# increments
    Weighted chinups x3 5 – 17.5 in 2.5# increments

    WOD
    100m Med Ball Run 20#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    6:06

    Thanks to Lora and Andrew for setting the pace on this one

  16. WU x 2
    Push Press x 3 reps.
    55-65-75-85 (Got 2 & failed on 3rd)-85(Got 1 & failed on 2nd)

    WOD
    100m Med Ball Run 14#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time = 6:24

    First time for me on this WOD. Med ball runs are hard!

  17. WU x 2

    Strength – Back squats (x5)
    100-120-140-160-180 (PR reps!)

    WOD
    100m Med Ball Run (14#)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time = 6:14
    (was 6:38 in May, so PR of 24 seconds…..I’ll take it!)

    Thanks Rob and Andrew for the motivation!

    Cashout – Lacrosse ball work on upper back and shoulders….ahhhhhhhhh.

  18. WUx2

    Strength- Deadlifts X1
    275-295-315-335-365(PR)

    WOD
    100m Med Ball Run @ 20#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time –>6:12

    A fun WOD! seems like all the WOD’s I do lately are fun!
    Way to go with the superb programming Coach!!

    Great job 6:30 crew!

  19. WUx2

    Strength – Front Squat x 3
    3-3-3-3-3
    110-120-130-145-165

    WOD
    100m Med Ball Run @ 20#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 6:21

    I didn’t think I’d done this one, but I guess I just repressed it. I did it in 6:50 in May, so I’ll take the 29 second PR.

    Great race 6:30 boys! Gabriel I totally thought I had you! *hehe*

    Good to see you back at it Johan!

  20. WU x2

    Strength: Push Jerks
    5x 65-70-75-80-85
    Form needs work. Dammit.

    100m Med Ball Run (15# basketball)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    T = 7:45

  21. WU X 2
    Strength: Deadlift 3’s
    125-135-145-150
    WOD:
    100m Med Ball Run
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges
    Time: 11:54
    Thanks sooo much to Amanda, Lora and Megan for the cheering at the end, made me push harder and almost cry happy tears.
    While it may be the longest time for today it is a PR 1:31 (from last July) All is not lost 🙂

    1. That’s an EXCELLENT PR! You did great, and your push at the end was impressive.
      I was so happy to get to work out with you tonight, I’ve missed you in the mornings!

  22. CFWUx2

    Strength – Squat Cleans x 1

    105-135-155-175-185 matched PR but first time squat cleaning this weight

    WOD
    100m Med Ball Run @ 20#
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 6:21 First time doing this WOD

    It was a great race tonight boys, great job.

  23. WU x 2
    Push jerk 1RM: 100lbs (new PR by 10 lbs)

    WOD with 14lbs small grey ball for 1rst round and then I think it was 16 lbs for the next 2
    time: 7:14

  24. Megan Apostoleris

    Thanks so much everybody for making my 1 and only workout at Crossfit Moncton an awesome one!! It was a great workout and you guys all seem like an amazing bunch of people!

    If you are ever in Ottawa, drop by L’Usine Crossfit!

    See you soon!! Keep up the Crossfitting!

  25. WU x 2
    Strength Push Press
    3 x 100-110-115-135-150

    100m Med Ball Run (20#)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    time= 7:01

    1. I forgot to add that my time of 7:01 for this WOD was a PR – I got a time of 7:33 on May 2nd

  26. Push Press – 95 115 135F 135 145

    WOD – subbed run with weighted row, and lunges with pullups.
    9:11 … a rightful time considering it put me flat on the floor… but only for 5min this time 🙂

    2min plank cashout.

  27. WU x 2 plus mobility and jumping jacks

    WOD with 14lbs medball : 9:46

    Kept medball for all exercises during the WOD… My best time is 8 minutes – did this WOD from home… Not much sleep over the last week and today was a stressful day. Just happy I found the motivation to workout.

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