5 minutes of Double Unders
5 minutes of Clean and Jerks (95/65#)
3 minutes of Double Unders
3 minutes of Clean and Jerks
1 minute of Double Unders
1 minute of Clean and Jerks
An epic race to the finish!
53 thoughts on “Monday Funday”
Mel
Kevin, can you let me know if a 6:30pm frees up today?
Kevin
You have the 6:30.
Gillyon
Dave and I would LOVE to switch to a 4:15. If only one is available…I will take it. 🙂
Kevin
You got a 4:15 too.
Corinna
I will also take a 4:15 if one comes up today.
Kevin
A 4:15 is open.
Joanna
WU x2
Strength – Shoulder Press x3
45-50-55-60-65(PR for reps)
5 Mins DUs
5 Mins C&Js
3 Mins DUs
3 Mins C&Js
1 Min DUs
1 Min C&J
Total DUs – 149
Total C&Js – 41
Got a PR of 27 for DUs before the workout yay! and almost got a black eye after…thanks Kev.
Kevin
I don’t beat her! I swear! It was a warm-up accident!
krista
CFWUx2
front squat x3
65-95-110-120-130 (PR for reps)
5min DUs (153), 5min C/J 65# (27)
3min DUs (100), 3min C/J (18)
1min DUs (22), 1min C/J (7)
total DUs 275
total C/J 52
got a DU pr on 3min round of 34
Kevin, the programming of late was been gross, challenging and amazing. keep it up, i love it!
Kevin
Glad it’s being noticed! July is going to be AWESOME!
sonya
Oh its been noticed. lol
Amanda
I have a 4:15 slot but would like a 6:30…
Kevin
Dave and Amanda are switched.
Kevin
Warm-up with 28 birthday burpees. Happy Birthday Chantal T!
Deadlifts 5
135×10
185-225-275-315 (matched PR)
5 Mins DUs – 275
5 Mins C&Js – 42
3 Mins DUs – 139
3 Mins C&Js – 24
1 Min DUs – 59
1 Min C&J – 11
Total DUs – 473
Total C&Js – 77
A sweaty good time! Good job morning crew!
Cecile
Hi Kevin,
I am not as packed and ready as I thought I would be so I wont be able to make my 4:15 today. There seems to be a few people wanting that slot so I guess that works out good. I am heading home to NFLD for the summer and just wanted to say thank you for all the support and encouragement I have gotten over the past few months. I hope everone enjoys their summer and I look forward to seeing you all in the fall.
Gillyon
May I have that 4:15? 🙂
Kevin
See above.
Kevin
It was a pleasure! You’ve come a LONG way since walking though the door! Enjoy your summer and see you in the fall.
Cecile
Thanks everyone..and Kevin if you keep talking like that I will be forced to exercise during the summer so that I can keep up when I return in the fall…lol…I have enjoyed every minute..hard to believe isn’t it! Enjoy your summer!
Gabrielle
Cecile we will miss you while you are away, but I hope you have a fantastic summer in beautiful NFLD and I will look forward to seeing you in the fall 🙂
Amanda
Did Mel get a 6:30 yet?
Kevin
Nope.
Heather (Mum)
Cecile, Great job as a Crossfitter. Have a great summer.
Kevin, Stop brusing Joanna.
Happy Birthday Chantal T.
Jane
Bonne fête Chantal! 😀
Jamie
CFWU x 2
Strength – Back Squat
5-5-5-5-5
135-155-175-195-210
WOD
5 Mins DUs – 64
5 Mins C&Js – 27
3 Mins DUs – 46
3 Mins C&Js – 17
1 Min DUs – 15
1 Min C&J – 9
Total DUs – 125
Total C&Js – 54
Chantal theriault
WU x2
Strength – Front squat x1
45(x5)-95-135-145-150-160 (Woohoo PR by 10 pounds)
5 Mins DUs
5 Mins C&Js (65 pounds)
3 Mins DUs
3 Mins C&Js
1 Min DUs
1 Min C&J
Total DUs – 260
Total C&Js – 68
I got 37(PR)DU in a row YAY !! This was a fun one ! thanks for the B-Day wish everyone and the burpees hehe:)
Marc H.
Bonne fete Chantal
Kevin
Looking to shoot another Summer Workout this evening. Would anyone be available to help out? It would be at 7:30pm.
Andy
I just grabbed a 415pm so there is another 530 spot open.
Corinna
Kevin, I did not book the 4:15 that opened up so does that mean I am still booked for 5:30?
Corinna
After sending my e-mail, I saw that a 4:15 was available so I booked it right away. My 5:30 slot is now available.
Andy
CFWU x 2 (hang from bar, 15 sit ups x 2)
Strength 5s Deadlifts
45-95-95-95-115-115
WOD
5 min d/u – 45
5 min front squats(65)- 50
3 min d/u – 7
3 min fr sq – 30
1 min d/u – 2 lol 🙂
1 min fr sq – 13
————–
54 d/u’s
93 fr squats
Total: D/U 37
Thrusters 88
Man…I suck at double unders, and I must have had some Monday morning mental relapse, when I decided thrusters would be more appropriate than front squats when substituting the clean & jerks.
Happy birthday Chantal….really glad you only came in at 7:00 this morning. Burpees for me today would note have been good.
Mel
WU x 2
Strength: Back Squat x5
70-75-80-85-90
WOD:
5 mins D/U – 2
” ” Clean & Jerks (#65) – 33
3 mins D/U – 1
” ” C & J – 20
1 min D/U – 0
” ” C & J – 10
Total: D/U – 3
C&J – 63
Obviously need to spend some quality time with Double unders… 🙁
Tracy
Happy Birthday Chantal!
Warm up x 2
Strength Good mornings x5, # 35,45,55,65,75
WOD Modified
5 mins Singles
5 mins C&J (65#)
3 mins Singles
3 mins C&J
1 min Singles
1 min C&J
Total singles 522
C&J 43…I think
I was worried about all the jumping with my knee, but did it anyway.(without dying or needing to have my leg amputated!) It felt great to do more than ring rows or variations thereof for a change. 😀
Gabrielle
Good job Tracy 🙂 Hope you had a fun weekend in the Miramichi!
did my first open water ocean swim tonight – WOW! white caps and all! it was crazy and fun, 1300m total
the others i was with said that i’d never have to do a tri in water like that – they’d call off the swim before it got that choppy.. swallowed lots of water. initiation by fire – is there any other way??!
Marc H.
CFWU x 2
Push Jerk 3’s
95-135-145-155-165(PR for reps)
WOD -> 167 DU and 52 C&J @ 95
Sonia
Strength 5×1
Push press 95-105-115-125-130(pr) tried 135 but failed!
5min DU
5min c/j(65lb)
3min du
3min c/j
1min du
1min c/j
Total DU- 342
Clean and Jerk 82
Also got a pr in double unders – 46
Amanda
CFWU x2
Strength: Deadlift
3x 85-95-105-115-130
WOD:
5 mins DU’s
5 mins C&J’s
3 mins DU’s
3 mins C&J’s
1 min DU’s
1 min C&J’s
Total DU’s: 175
Total C&J’s: 25
Learned a lesson with not eating as well as I should have on the day of a workout..felt very sick and could have done much better if my belly wasn’t revolting against me in such a nasty way.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Kevin, can you let me know if a 6:30pm frees up today?
You have the 6:30.
Dave and I would LOVE to switch to a 4:15. If only one is available…I will take it. 🙂
You got a 4:15 too.
I will also take a 4:15 if one comes up today.
A 4:15 is open.
WU x2
Strength – Shoulder Press x3
45-50-55-60-65(PR for reps)
5 Mins DUs
5 Mins C&Js
3 Mins DUs
3 Mins C&Js
1 Min DUs
1 Min C&J
Total DUs – 149
Total C&Js – 41
Got a PR of 27 for DUs before the workout yay! and almost got a black eye after…thanks Kev.
I don’t beat her! I swear! It was a warm-up accident!
CFWUx2
front squat x3
65-95-110-120-130 (PR for reps)
5min DUs (153), 5min C/J 65# (27)
3min DUs (100), 3min C/J (18)
1min DUs (22), 1min C/J (7)
total DUs 275
total C/J 52
got a DU pr on 3min round of 34
Kevin, the programming of late was been gross, challenging and amazing. keep it up, i love it!
Glad it’s being noticed! July is going to be AWESOME!
Oh its been noticed. lol
I have a 4:15 slot but would like a 6:30…
Dave and Amanda are switched.
Warm-up with 28 birthday burpees. Happy Birthday Chantal T!
Deadlifts 5
135×10
185-225-275-315 (matched PR)
5 Mins DUs – 275
5 Mins C&Js – 42
3 Mins DUs – 139
3 Mins C&Js – 24
1 Min DUs – 59
1 Min C&J – 11
Total DUs – 473
Total C&Js – 77
A sweaty good time! Good job morning crew!
Hi Kevin,
I am not as packed and ready as I thought I would be so I wont be able to make my 4:15 today. There seems to be a few people wanting that slot so I guess that works out good. I am heading home to NFLD for the summer and just wanted to say thank you for all the support and encouragement I have gotten over the past few months. I hope everone enjoys their summer and I look forward to seeing you all in the fall.
May I have that 4:15? 🙂
See above.
It was a pleasure! You’ve come a LONG way since walking though the door! Enjoy your summer and see you in the fall.
Thanks everyone..and Kevin if you keep talking like that I will be forced to exercise during the summer so that I can keep up when I return in the fall…lol…I have enjoyed every minute..hard to believe isn’t it! Enjoy your summer!
Cecile we will miss you while you are away, but I hope you have a fantastic summer in beautiful NFLD and I will look forward to seeing you in the fall 🙂
Did Mel get a 6:30 yet?
Nope.
Cecile, Great job as a Crossfitter. Have a great summer.
Kevin, Stop brusing Joanna.
Happy Birthday Chantal T.
Bonne fête Chantal! 😀
CFWU x 2
Strength – Back Squat
5-5-5-5-5
135-155-175-195-210
WOD
5 Mins DUs – 64
5 Mins C&Js – 27
3 Mins DUs – 46
3 Mins C&Js – 17
1 Min DUs – 15
1 Min C&J – 9
Total DUs – 125
Total C&Js – 54
WU x2
Strength – Front squat x1
45(x5)-95-135-145-150-160 (Woohoo PR by 10 pounds)
5 Mins DUs
5 Mins C&Js (65 pounds)
3 Mins DUs
3 Mins C&Js
1 Min DUs
1 Min C&J
Total DUs – 260
Total C&Js – 68
I got 37(PR)DU in a row YAY !! This was a fun one ! thanks for the B-Day wish everyone and the burpees hehe:)
Bonne fete Chantal
Looking to shoot another Summer Workout this evening. Would anyone be available to help out? It would be at 7:30pm.
I just grabbed a 415pm so there is another 530 spot open.
Kevin, I did not book the 4:15 that opened up so does that mean I am still booked for 5:30?
After sending my e-mail, I saw that a 4:15 was available so I booked it right away. My 5:30 slot is now available.
CFWU x 2 (hang from bar, 15 sit ups x 2)
Strength 5s Deadlifts
45-95-95-95-115-115
WOD
5 min d/u – 45
5 min front squats(65)- 50
3 min d/u – 7
3 min fr sq – 30
1 min d/u – 2 lol 🙂
1 min fr sq – 13
————–
54 d/u’s
93 fr squats
CFWU X2
WOD
58C&J
535DU
PR DU 101
Holy guacamole that’s an awesome DU PR!!!!!
Not really. It was only 1 more than his last pr. Hahah! Good job Dave! AWESOME!
Still, it’s so cool to be able to do so many in a row… Looking forward to getting there myself (and so are my elbows!)
pfff I could do that if I really wanted to
😛
Warm Up x 2
Shoulder Press x 3
35-55-60-65-65
WOD:
5 minutes D/U – 28
5 minutes thrusters (#45) – 45
3 minutes D/U – 7
3 minutes thrusters – 31
1 minute D/U – 2
1 minute thrusters – 12
Total: D/U 37
Thrusters 88
Man…I suck at double unders, and I must have had some Monday morning mental relapse, when I decided thrusters would be more appropriate than front squats when substituting the clean & jerks.
Happy birthday Chantal….really glad you only came in at 7:00 this morning. Burpees for me today would note have been good.
WU x 2
Strength: Back Squat x5
70-75-80-85-90
WOD:
5 mins D/U – 2
” ” Clean & Jerks (#65) – 33
3 mins D/U – 1
” ” C & J – 20
1 min D/U – 0
” ” C & J – 10
Total: D/U – 3
C&J – 63
Obviously need to spend some quality time with Double unders… 🙁
Happy Birthday Chantal!
Warm up x 2
Strength Good mornings x5, # 35,45,55,65,75
WOD Modified
5 mins Singles
5 mins C&J (65#)
3 mins Singles
3 mins C&J
1 min Singles
1 min C&J
Total singles 522
C&J 43…I think
I was worried about all the jumping with my knee, but did it anyway.(without dying or needing to have my leg amputated!) It felt great to do more than ring rows or variations thereof for a change. 😀
Good job Tracy 🙂 Hope you had a fun weekend in the Miramichi!
WU x 2
Front Squat 1RM
65-75-85-85-85
WOD –
Double Unders 213
Clean & Jerks 40
WU x 2
Strength = Shoulder Press x 3
3-3-3-3-3
95-100-105-115-125(2 then fail)-125(2 then fail)
WOD:
DUs = 267 (New PR!!! 30 in a row!)
C&Js = 55 (I miscarried an invisible 1 whilst adding up my chicken scratch)
Good WOD. Great work 6:30 crew!
Warm up times 2
Strength Cleans 1s
65-75-85(f)-85-95 (PR)
WOD: DUs and C&Js (65#)
Round 1:94/34
Round 2: 45/17
Round 3: 14/7
Total: 153/58
28 birthday burpees for Chantal – Happy Birthday 🙂
Good one! Man I need to practice my DUs as well, but I think my rope was too long too…
Great job everyone 🙂
Ya ya, blame it on the rope!
I knew someone would comment on that one lol
Today was a bit of a suck fest for me.
CW x 2
1200m run with 14lbs med ball (oops Sorry KEV)
WOD: DUs and C&Js (65#)
Round 1: 215/30
Round 2: 100/18
Round 3: 30/9
Total: 340/57
10 [email protected]’t burpees
Well I took 3 weeks off and I felt it today…even in my cardio. Hoping next week, I will be back in full force.
🙂
CFWUx2
Push Press x1
95-135-155-175-185(PR!)
WOD: 5-3-1min DU’s and C&Js @95 lbs
DUs: 150-61-28
C&Js: 25-14-11
Total: 239/50 (21 rep DU PR too!)
Great PR Dan!
did my first open water ocean swim tonight – WOW! white caps and all! it was crazy and fun, 1300m total
the others i was with said that i’d never have to do a tri in water like that – they’d call off the swim before it got that choppy.. swallowed lots of water. initiation by fire – is there any other way??!
CFWU x 2
Push Jerk 3’s
95-135-145-155-165(PR for reps)
WOD -> 167 DU and 52 C&J @ 95
Strength 5×1
Push press 95-105-115-125-130(pr) tried 135 but failed!
5min DU
5min c/j(65lb)
3min du
3min c/j
1min du
1min c/j
Total DU- 342
Clean and Jerk 82
Also got a pr in double unders – 46
CFWU x2
Strength: Deadlift
3x 85-95-105-115-130
WOD:
5 mins DU’s
5 mins C&J’s
3 mins DU’s
3 mins C&J’s
1 min DU’s
1 min C&J’s
Total DU’s: 175
Total C&J’s: 25
Learned a lesson with not eating as well as I should have on the day of a workout..felt very sick and could have done much better if my belly wasn’t revolting against me in such a nasty way.