Mid week WOD

Four rounds for time of:
Walking lunges, 50 steps
Sit-ups, 50 reps

**For the situps, your feet must touch the wall and you make contact on the wall with your hands.

Tyler knows how to get it up
Tyler knows how to get it up

52 thoughts on “Mid week WOD”

  1. To the 4:15 crew…

    Please leave about 2 parking spots at the end (near the tires). The delivery guy needs space to get around the corner and doesn’t want to ding your car.


  2. CFWU X 2
    Strength 3-3-3-3-3
    Push Press 45-50-55-65-70(4)

    WOD 4 rounds 50 walking lunges (My personal favourite.)
    50 situps

    3 full rounds plus 50 lunges and 7 situps in 25 min.

  3. Did this one this morning. Good job Hilary and Mom!

    Finished in 13:42. The situps were tough, but I could definitely feel them in all the right places.

    1. WOD’s like this I wish I had Dave’s torso and Kevin’s long arms… sure I’d look like I belong in the circus (heck I’m half way there now) but I’d have some pretty smokin’ wall sit-ups… Yup “DAVIN the sit-up machine”!! πŸ˜‰

      1. davin… that guy would be a chick magnet… he’d have to beat the women off with a kettle bell or something…

      2. Hey Dave chic magnet 4 sure.. prob have kettle bells for hands. Quite possibly the ultimate cross fitter.

  4. CFWUx2
    Strength 3-3-3-3-3
    Shoulder Press 45-50-55-60-65PR Finally I increased my shoulder press. Was only able to do one but super happy to increase.

    4 rounds
    50 walking lunges
    50 situps (straight legs and touch wall)

    Ah Kevin, forgot to write my time but I think it was around 16 min. Can you please post it so I can write it down?

    1. Not easily Pat! I kept counting down from 10 to make myself feel as if I was almost done. Glad I got it done in the am rather than think about it all day. Have fun but I know you all can do it. Some nasty words may be involved.

      1. miss you Hilary! I wish I could have chatted a bit more yesterday, I had to pick up my partner for 5:30! Are you working out saturday?

  5. Hi Elissa, I miss you too. Hope you are doing well. I am not able to go on Saturday anymore because Aidan has hockey and Ellie has basketball. I am going on Thursday at 5:30. I am trying for Mon Wed Fri at 6am and Tues Thurs at 5:30. I’d love it if you could come on Tues Thurs. I know you probably won’t be joining me at 6am(hehe)! I know you got tired of the med ball runs. Let me know. Hope you get to enjoy todays workout. It’s great after yesterdays. πŸ™‚

  6. Kevin, I am not able to make it for 6:30 tonight and booked for Thurs instead. I could not cancel the class on-line. See you tomorrow!

  7. Hi Kev,
    I can`t make it for today class I`m going to be at work for a while… Someone can have my spot (4:15)

  8. CFWU x 2

    Strenght Clean

    Lunges and Walk Situps 4 x 50
    Time 17:37

    I liked this one!
    Kevin, I think I left my water bottle in the gym or on top of my car and drove away : )

  9. CFWU x 2

    Strength – Front Squat – 3-3-3-3-3 / 45-50-55-60-70

    WOD: 4 rounds of

    50 Walking Lunges
    50 Sit Ups

    Time: 16:17

    Fantastic work everyone! πŸ™‚

  10. CFWU X 2

    Strenght: Front Squat


    WOD: 4 Rounds
    50 Lunges
    50 Sit Ups


    Love the sit ups

  11. CW x 2
    Push Jerk: 3-3-3-3-3/45-65-75-85-90

    WOD: 4 Rounds
    50 Lunges
    50 Sit Ups


    Great push 6:30 crew. Dave…there was no catching you on this one. πŸ™‚

  12. WU x 2

    Push Press 5 x 3

    65,85,65,65,65- The finger is just not ready for anything that requires a grip yet. Sooo frustrating.

    WOD: 4 rds
    50 Lunges
    50 Situps

    Time: 11:57

  13. Warm up x 2

    Deadlift practice: 65-65-65-65-65

    wod: 4 rounds of:
    50 walking lunges
    50 situps
    Time: 10:13 min, I wasted time with the new situps adaptation…but the last 2 rounds was a better pace! I don’t like the new situps…it hurt at the wrong spot…. painful shower tonight!!!

  14. Shoulder Press –> 3-3-3-3-3
    45-65 — 85-95-105-110-115(did only 2 reps…but still a PR for reps)

    WOD –> 11:02

    I love the new situps rules… that will make my situps stronger.

    Great push 5:30 crew… we rocked

    Let’s all say a good Welcome to Heidi!!!
    Great push on your first WOD!!

  15. Yes, welcome to Heidi!

    And I’m glad people were receptive to the new standards for situps. They burn like hell, but it works!

  16. CFWU X 2 (green band)

    Overhead Squat



    4 rounds
    50 lunges
    50 sit ups

    Time 17:49 thanks for the push everyone helped on the last reps

  17. Warm Up x 2

    Front Squats 3-3-3-3-3
    95-115-125-135-135 (Extremely weak because of last night’s work out)

    WOD: 4 rounds of:
    50 Lunges
    50 Situps

    Time: 12:52

  18. Kev, MC , P Hier anyone do you know the blocks/recipe for the brie, maple syrup, apples snack????

    we want to try it.

  19. Warm Up x 2

    Push Jerk 3-3-3-3-3
    70-80-90-100-110 (PR!)

    WOD: 4 rounds of:
    50 Lunges
    50 Situps

    Time: Pretty much 17:00. I forgot my book at the gym I think. and also forgot to write down my time!!! my head was in the sky!

    Maple syrup, apples and brie,,,, wow! does that really exist? wouldnt it be the tinnest portion ever? one slice of apple, with one table spoon of maple syrup..

  20. Oven Brie

    In the bowl who goes in the oven, put:
    – 3oz for 3 blocks (4oz if you want 4 blocks) of brie cheese
    – 2 table spoon of maple syrup (or cranberry)
    – pieces of pecane
    Cover and put in the oven at 350F until the brie is melt. Take of the cover and broil for 1 or 2 min.

    Slice an apple.
    Dip your apple in the brie….and enjoy!!!
    3 zone blocks… adjust quantity if you want more or less blocks!
    If you don’t want to eat maple syrup, slice half an apple more for the dipping. You could use bread instead of apple, but now it’s not really zone.

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