*First miss = 2 burpees, Second miss = 4 burpees, etc.
Balls!
65 thoughts on “Monday’s WOD”
Valérie Arseneau
WUx2
Strength Front Squat
5x 75-80-85-90-95
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
398
There is something very satisfying about Bday Burpees 🙂 thanks guys!! xox
Valérie Arseneau
Forgot to mention the burpees, screwed up 5 times so 30 burpees.
Maria
Happy Birthday! Sorry I missed your burpees!
Valérie Arseneau
You can do them next time 😉
Lora
Happy birthday Val!!! Hope you had a fabulous day 🙂
Michelle
WUx2
Row 500m
Shoulder press x 5
40-45-50-55-60 (x 3)
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
480 (8 burpees)
27 Birthday Burpees; have a great day, Val!! 🙂
Valérie Arseneau
Thanks for the smiling burpees!!
Kevin
Thrusters x3
95-115-135-155-175
Wod rx’d
714
(Sets were 253-64-223-174)
Weighted sit-ups x10
45-65-70
Lora
Nice score Coach! 😉
Jack
WU x 1
500 m Row
Strength: Cleans
95*5
145*6
165*5
185*8
WOD:
547 RX’d
27 B’day burpees for Val. Happy Happy Val.
Valérie Arseneau
Thx jack-o!
Lora
Nice score Jack
Shawn Johnson
WUx2
Row 500m
Deadlifts x 5
135-155-175-195-205
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, (I thought the burpees doubled each time so I jumped to 8 after the 4 and so on…glutton for punishment on a Monday morning.
415 (ended at 4 burpees into my 32 round)
27 Burpees + Calf stretch
Chantal Guérette
Thanks for the clarification on the burpees ! I was thinking just like you 🙂
Amanda
Patrick and I have (had?) a roller stick at the gym… a foam one, I think it was blue and black? Has any one seen it, it’s missing.
Leesa
Hope you find it soon..I really Enjoyed it while it was at the Gym 🙂
Great work 6:45 crew!
I’ma really gonna feel this one over the next few days.
How the hell do those little kids on the play ground do it and walk the next day!?
I remember going to elementary school with girls who would literally skip all recess long.
That’s 15 minutes… STRAIGHT!
Crazy!
jeff
just so you know.. it would take me ALL recess to get that many skips so you are no slouch yourself! 🙂
LiammaiL
HA! Thanks Jeff!
I brought my jumping sneakers with me tonight.
My calf muscles still hate me though.
Lora
I think you were a little girl in a former life…..nice score! 🙂
LiammaiL
HAHA!
If that’s true I would have been an Ann of Green Gables type of girl.
Smashing my Slate over Gilbert Blythe’s stupid… handsome head!
*hehe*
Lora
Mobility and foam rolling (pretty sure I found religion while rolling out my quads)
WU x 1
500m row
Strength: Cleans (x3)
45(10)-65(5)-95-115 *elbow tendonitis stopped me here 🙁
WOD
7 min AMRAP single unders
First miss=2 burpees, second miss=4 burpees, third miss=6 burpees, etc…
Total reps: 686 (115+61+394+116)
Cashout – calf drop stretch
Michelle
Nice score miss Lora, holy cow!
Jeff
Ive already got DU envy, now singles too? 🙂 nice job on the WOD, looked over at one point and you were just tickin away, I believe I was on my set of 8 burpees at that point! Lol
Natacha
Nice job Lora!
Jeff L
Mob
WU X 1
500m Row
Painful date with The Stick and a foam roller
WOD
AMRAP 7 mins
SIngle Unders
1st miss = 2 burpees, 2nd miss = 4 burpees, 3rd miss = 6 burpees, etc…
Total – 432 and 30 burpees (plus 1 demo burpee cause Amanda asked me to 😉 )
Amanda
I wanted you to demonstrate to everyone how to do a burpee properly by leading with your hands and not your knees. Thank you for the beautiful burpee demonstration, even with sore leg muscles. 🙂
jeff
mob
WU
500m row
foam roll, lacrosse ball love..
skips.. 390
very proud of myself on this one.. I figured i’d have more burpees than skips, but was able to put a few strings together with the last one being 120 to finish out the last 1:15 seconds.. longest streak of any kind of skipping by at lease 40! 🙂
Lora
Nice work! Happy the knees held up for this one. 🙂
LiammaiL
Great PR Jeff!
Happy for you man!
*tip of the cap in your direction*
Sarah
You beat CC too! Good job!!! 😉
Heather S
Mob
Wu x 1
500 m row
Back squat 5’s
120-130-140-150-160. Thanks for the encouraging words Jeremy. Nice sharing a bar with you 🙂
Wod: amrap 7 min singles with burpee penalties for misses
Total reps: 598 skips, 2+4+6+8 burpees
Double under practice:
10-19-35-18-11-15
Apparently the solution to du problems is 598 singles!!
Natacha
Nice score!
Shane Hayes
Mobility
Wu x 1
Row 500m, can’t seem to get a good rhythm on the rowing yet.
Strength dead lift
225/ 315/ 365/ 415 x 5/ 425 x 2 didn’t start the lift properly felt crappy so only did 2 at that weight
Wod rx, 568
Thought my legs were feeling pretty good, haha I was wrong. First round I did 300 and had to stop because my legs were hurting so much. Did the next 100 and same thing. Another 100 then 5 don’t know what happened there then 63. Know my calves suck…
Lora
Holy. Nice score on the WOD. Crazy Deadlift weight too. 🙂
Shane Hayes
Thanks not sure if the heavy dl was a good idea before the calf killing Wod… Lol
Amy
Mobility
WU & 500m row
Strength cleans x5 45-50-55-60-60
I stayed @ 60# because it wasn’t feeling right anymore. Thanks for the tips Amanda.
WOD
AMRAP 7 min
364
Sarah
WUx2
Row 500 m
no strength
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
532
So satisfying to beat my husband at a wod!!!!! Sorry CC but you had what 12 burpees and I was still skipping!!!
Gabriel
WU x 1
500 m Row
Strength – Back Squats X5
155-175-195-215-225
WOD as Rx’d
Total –> 444
Great job 6:45 crew!
Chris
WUx2
Row 500 m
Skipped strength
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
369
as I look back now laughing, but was swearing at the time, I was at 12 burpees when everyone else was close to 100 singles! lol Nice job Sarah, you beat me fair and square on this one!
Kimmy
Mobility class to work out e “kinks?” In my legs…
50 No Show Burpees
Strength Deadlift x5
225-235-255-265-275
*thanks Jo for th info on my weight progressions. I have been doing it wrong for a long time..oops
WOD: 141 reps. brutal. I did 42 Penalty burpees during this one. Fr some reason I could not find a rhythms at all. And then frustration set in.
50 more no show burpees – thanks Jeff for doing these with me!
And to round off my day of burpees I took a page out of Jeff’s book and did 8 more along side Chris who was also doing some no-shows…
Total burpees done > number of singles completed in the WOD.
Melissa H
Mobility
WU x 1
500m row
Strength: OHS x 5
35-35-40-45-50
WOD:
381 skips with 30 penalty burpees mixed in for good measure…
John Gunn
Mobility
WU x 1
500m row
Strength: Shoulder Press
30-35-40-45-50
WOD: AMRAP 7 mins
125 single-unders
Last week I could barely do 10 in a row, almost hit 60 straight today! Now I have to work on my speed.
Did 30 total penalty burpees.
This was my first “regular” class after completing the Prep course last Thursday! Great way to start the week!
Lora
Congrats on your first “regular” class and on your single-under progress. Welcome to Crossfit Moncton. 🙂
Jeremy L
Mobility
WU X 1
500 M row
Push Jerk x 5
12-130-140-150-160
Thanks for sharing the bar Heather !
WOD AMRAP 7 mins
SIngle Unders *First miss = 2 burpees, Second miss = 4 burpees, add 2 each miss.
41-100-200-24-29 total 394
Jason Gagnon
Mobility
WU x 1
Run 400 m
Strength
Deadlift
135,165,195,215,245 x 5
WOD
AMRAP 7 min
Single unders
* every miss 2,4,6,8,10 … burpees
Score: 478 and did 42 burpees
note to self dont miss 3 time before you hit 50 .
LOL
WUx2
Strength Front Squat
5x 75-80-85-90-95
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
398
There is something very satisfying about Bday Burpees 🙂 thanks guys!! xox
Forgot to mention the burpees, screwed up 5 times so 30 burpees.
Happy Birthday! Sorry I missed your burpees!
You can do them next time 😉
Happy birthday Val!!! Hope you had a fabulous day 🙂
WUx2
Row 500m
Shoulder press x 5
40-45-50-55-60 (x 3)
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
480 (8 burpees)
27 Birthday Burpees; have a great day, Val!! 🙂
Thanks for the smiling burpees!!
Thrusters x3
95-115-135-155-175
Wod rx’d
714
(Sets were 253-64-223-174)
Weighted sit-ups x10
45-65-70
Nice score Coach! 😉
WU x 1
500 m Row
Strength: Cleans
95*5
145*6
165*5
185*8
WOD:
547 RX’d
27 B’day burpees for Val. Happy Happy Val.
Thx jack-o!
Nice score Jack
WUx2
Row 500m
Deadlifts x 5
135-155-175-195-205
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, (I thought the burpees doubled each time so I jumped to 8 after the 4 and so on…glutton for punishment on a Monday morning.
415 (ended at 4 burpees into my 32 round)
27 Burpees + Calf stretch
Thanks for the clarification on the burpees ! I was thinking just like you 🙂
Patrick and I have (had?) a roller stick at the gym… a foam one, I think it was blue and black? Has any one seen it, it’s missing.
Hope you find it soon..I really Enjoyed it while it was at the Gym 🙂
Found it!!!!! Thank you Sarah!!!!
oops, that was my post ^
mo wu x1
500 m row
AMARAP 7 minutes
single unders w/ misses 2 burpees, 4 burpees…..
100 + 100+ 100 +95
calf stretch
OHS
65, 75, 85 X5, 95 X 4, 95 X 4 still very much a chellenge
WOD
330 10 burpees
Mobility / WU x1
WOD:
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, Third Miss = 6 burpees
Completed 2, 4, 6, 8, 10, 12 burpees
I initially counted 556, but I think I am just terrible at counting! I’m marking myself for 356 in my book!
Adam
Most days the counting is the hardest part!!
Mobility
WU x 1
500m row (Going to need a glove to keep doing these one-handed!)
Strength: Shoulder Press – dumbbell
15-15-20-20-20 (8 reps instead of 5, trying to build up to 25#)
WOD: AMRAP 7 mins
KBS #20
Penalty burpees every time I put the KB down. (Did 2-4-6-8)
Total: 78 reps
400m run
Mobility
WU x 1
Row 500m
Strength: Front Squats X 5
85-95-115-125-135
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
Score – 273 singles
30 Burpee penalty
400m run
My favourite part was my daughter’s rope breaking and Kevin making her do her burpees( “You should have picked a better rope”)…… lol.
That was also my favorite part 🙂
*Liam likes this post*
*hehe*
WU x 1
500 m Row
OHS x 5
95-95-110-125-140 (1) 5# PR
WOD
59
2 burpees
16
4 burpees
308 – I’m doubting my 308 so I’m putting 208
6 burpees
121
8 burpees
52
10 burpees
10
Total = 466
WU x 1
row 500m
Push Jerk x 5
95-115-135-155-175
Wod rx’d
300skips 10 burpees
Warmup
Clean and jerk 65-85-95-105. Felt good.
Worked on muscle up transitions. Seeing the Samantha Briggs’ video on 13.3 inspired me. I want my freeeeeeeakking MU!
Wasn’t that video AH-MAZ-ING??? She is an incredible athlete. Makes MU’s look easy. I hate her!
(Just kidding. She might see this! LOL)
I KNOW! It looked effortless. The wall balls too! I have WOD 13.3 envy.
mobility
wu x 2
500m row
shoulder press 3 RM to 80#
wod: 509 reps (371-43-16-22-27-30)… so 30 burpees
27 b-day burpees
Whoa! Big first round Natacha! Nice 🙂
No strength. Everything hurts!
WOD
472
With 42 burpees. I happy for the burpees! Frigin legs 🙂
Mobility
WU x 1
500m row (2:01 PR)
Strength : Push Jerks
5 x 55-60-65-70-70 (shoulder still hurts 🙁 )
WOD
AMRAM (7 minutes)
Single unders and burpees
– 165
– 2 burpees
– 29
– 4 burpees
-17
– 6 burpees
– 27
– 8 burpees
– 115
– 12 (oups) burpees
– 32
TOTAL : 385
MOB
WUx1 + 500m Row (1:51)
Strength = Push Press x 5
85-95-105-115-125
WOD:
AMRAP in 7 Minutes of……
Single Skips
Total: 689
6 Burpees
Great work 6:45 crew!
I’ma really gonna feel this one over the next few days.
How the hell do those little kids on the play ground do it and walk the next day!?
I remember going to elementary school with girls who would literally skip all recess long.
That’s 15 minutes… STRAIGHT!
Crazy!
just so you know.. it would take me ALL recess to get that many skips so you are no slouch yourself! 🙂
HA! Thanks Jeff!
I brought my jumping sneakers with me tonight.
My calf muscles still hate me though.
I think you were a little girl in a former life…..nice score! 🙂
HAHA!
If that’s true I would have been an Ann of Green Gables type of girl.
Smashing my Slate over Gilbert Blythe’s stupid… handsome head!
*hehe*
Mobility and foam rolling (pretty sure I found religion while rolling out my quads)
WU x 1
500m row
Strength: Cleans (x3)
45(10)-65(5)-95-115 *elbow tendonitis stopped me here 🙁
WOD
7 min AMRAP single unders
First miss=2 burpees, second miss=4 burpees, third miss=6 burpees, etc…
Total reps: 686 (115+61+394+116)
Cashout – calf drop stretch
Nice score miss Lora, holy cow!
Ive already got DU envy, now singles too? 🙂 nice job on the WOD, looked over at one point and you were just tickin away, I believe I was on my set of 8 burpees at that point! Lol
Nice job Lora!
Mob
WU X 1
500m Row
Painful date with The Stick and a foam roller
WOD
AMRAP 7 mins
SIngle Unders
1st miss = 2 burpees, 2nd miss = 4 burpees, 3rd miss = 6 burpees, etc…
Total – 432 and 30 burpees (plus 1 demo burpee cause Amanda asked me to 😉 )
I wanted you to demonstrate to everyone how to do a burpee properly by leading with your hands and not your knees. Thank you for the beautiful burpee demonstration, even with sore leg muscles. 🙂
mob
WU
500m row
foam roll, lacrosse ball love..
skips.. 390
very proud of myself on this one.. I figured i’d have more burpees than skips, but was able to put a few strings together with the last one being 120 to finish out the last 1:15 seconds.. longest streak of any kind of skipping by at lease 40! 🙂
Nice work! Happy the knees held up for this one. 🙂
Great PR Jeff!
Happy for you man!
*tip of the cap in your direction*
You beat CC too! Good job!!! 😉
Mob
Wu x 1
500 m row
Back squat 5’s
120-130-140-150-160. Thanks for the encouraging words Jeremy. Nice sharing a bar with you 🙂
Wod: amrap 7 min singles with burpee penalties for misses
Total reps: 598 skips, 2+4+6+8 burpees
Double under practice:
10-19-35-18-11-15
Apparently the solution to du problems is 598 singles!!
Nice score!
Mobility
Wu x 1
Row 500m, can’t seem to get a good rhythm on the rowing yet.
Strength dead lift
225/ 315/ 365/ 415 x 5/ 425 x 2 didn’t start the lift properly felt crappy so only did 2 at that weight
Wod rx, 568
Thought my legs were feeling pretty good, haha I was wrong. First round I did 300 and had to stop because my legs were hurting so much. Did the next 100 and same thing. Another 100 then 5 don’t know what happened there then 63. Know my calves suck…
Holy. Nice score on the WOD. Crazy Deadlift weight too. 🙂
Thanks not sure if the heavy dl was a good idea before the calf killing Wod… Lol
Mobility
WU & 500m row
Strength cleans x5 45-50-55-60-60
I stayed @ 60# because it wasn’t feeling right anymore. Thanks for the tips Amanda.
WOD
AMRAP 7 min
364
WUx2
Row 500 m
no strength
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
532
So satisfying to beat my husband at a wod!!!!! Sorry CC but you had what 12 burpees and I was still skipping!!!
WU x 1
500 m Row
Strength – Back Squats X5
155-175-195-215-225
WOD as Rx’d
Total –> 444
Great job 6:45 crew!
WUx2
Row 500 m
Skipped strength
AMRAP in 7 minutes
Single Unders
*First miss = 2 burpees, Second miss = 4 burpees, etc.
369
as I look back now laughing, but was swearing at the time, I was at 12 burpees when everyone else was close to 100 singles! lol Nice job Sarah, you beat me fair and square on this one!
Mobility class to work out e “kinks?” In my legs…
50 No Show Burpees
Strength Deadlift x5
225-235-255-265-275
*thanks Jo for th info on my weight progressions. I have been doing it wrong for a long time..oops
WOD: 141 reps. brutal. I did 42 Penalty burpees during this one. Fr some reason I could not find a rhythms at all. And then frustration set in.
50 more no show burpees – thanks Jeff for doing these with me!
And to round off my day of burpees I took a page out of Jeff’s book and did 8 more along side Chris who was also doing some no-shows…
Total burpees done > number of singles completed in the WOD.
Mobility
WU x 1
500m row
Strength: OHS x 5
35-35-40-45-50
WOD:
381 skips with 30 penalty burpees mixed in for good measure…
Mobility
WU x 1
500m row
Strength: Shoulder Press
30-35-40-45-50
WOD: AMRAP 7 mins
125 single-unders
Last week I could barely do 10 in a row, almost hit 60 straight today! Now I have to work on my speed.
Did 30 total penalty burpees.
This was my first “regular” class after completing the Prep course last Thursday! Great way to start the week!
Congrats on your first “regular” class and on your single-under progress. Welcome to Crossfit Moncton. 🙂
Mobility
WU X 1
500 M row
Push Jerk x 5
12-130-140-150-160
Thanks for sharing the bar Heather !
WOD AMRAP 7 mins
SIngle Unders *First miss = 2 burpees, Second miss = 4 burpees, add 2 each miss.
41-100-200-24-29 total 394
Mobility
WU x 1
Run 400 m
Strength
Deadlift
135,165,195,215,245 x 5
WOD
AMRAP 7 min
Single unders
* every miss 2,4,6,8,10 … burpees
Score: 478 and did 42 burpees
note to self dont miss 3 time before you hit 50 .
LOL