AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
What is a floor wiper?
[youtube=http://www.youtube.com/watch?v=qBtnJmV1JR0]
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Mmm….strangely look like my monday workout!! 😛
Then you should be really good at it 😀
Man, Jamie rocked it this morning. Strong back squats and his first time doing doubles for the whole workout! CRAZY!!
I worked on my back squats with him.
135×5
185×5
215×5
235×5
250×5 (pr for reps!)
Then I tried the workout that was posted on the main site.
Three rounds for time of:
Walk on hands, 100 feet (3 lengths of the gym)
Hold handstand against wall for 2 minutes
15 Handstand push-ups (green and yellow band)
24 minutes flat
Wrist, shoulders, back…ouch!!!
CFWU x 3
Strength – Back Squat
5-5-5-4-5
135-155-175-185-185
WOD – AMRAP in 12mins of:
10 Floor Wipers – 75lbs
15 Double Unders – First time in a workout!
20 Squats
4 Rounds plus 3 Floor Wipes
Kevin, thanks for working out with me this morning!
I hate to say it, but I think the floor wipes should be added to our warm up. My mid section is burning already.
I did them Monday…and I’m still sore today!! It a great core exercise!!
Yay for double unders!!
Congrats on the DUs!
Congrats Jamie!! Keep working hard dude!
Crossfit PEI made it on the main site today: http://media.crossfit.com/cf-video/CrossFit_JeffCFPEI_30BackUprises.mov
Way to go Jamie. Congrats!
Atta boy Jamie!
If anybody cancel their 5:30 class tomorrow, I will take it…I am at 6:30 and I don’t really want to train at that time!
Are you afraid of the dark?
This is Guy’s post above.
Kevin could you cancel my class at 6:30? I’m gonna be there at 5:30 instead. thanks!
Warm up x3
strength
Push Jerk
1×95
1×115
1×125
1×135
1×145
WOD AMRAP in 12 minutes
10 floor wipers(95lbs)
15 double unders (first time in a work out)
20 squats
3 rounds + 10 floor wipers & 13 doubles unders
I stangely enjoy this work out.
I have to work on those double unders.
Backsquat 3-3-3-3-3
95-135-155-165-165 (working on form)
WOD AMRAP in 12 minutes
10 floor wipers(95lbs)
15 double unders (counted all DU attempts)
20 squats
6 rounds flat
Great night and a fun WOD!
Attempted max Shoulder Press cause I have a goal of 145lbs by Jan 31st.
Got 140lbs!!! 🙂
Push Jerk x 3
115-125-135-145-155 (PR for reps)
WOD: AMRAP in 12 min…
10 Floor Wipers(95#)
15 DUs
20 Squats
5 rounds + 6.5 wipers
The DUs went great for me but Pat, I’m not as fast as you on squats. Great result!
MC you were flying tonight! Great job to everyone! …You too Pierre.
Awesome shoulder press man…you’ll get that 145 lbs
Warmup x3
I arrived to late for the for the strength.
WOD: AMRAP in 12 min:
10 floor wiper #65
15 DU
20 Squats
6 rounds+5 wipers
I am SO exciting about my double under!! I even got 14 in row PR!! After a year an a half…let just say IT’S ABOUT TIME!!!
Thanks Jeff!! You kept me working hard because I know you weren’t that far!!! 🙂
That’s awesome MC 🙂
Thanks Jane!!
Did some squat cleans with Pierre tonight.
95×3
135×3
155×3
175×3
195×2 (pr for reps)
Nice job on the handstand workout buddy!
Great job to all those who tackled double unders tonight! Keep trying them in workouts and you’ll get them eventually. Just look at MC’s PR tonight!
Warm up X 3
Strength Front Squat 1-1-1-1-1
75-95-115-125 PR-135 PR
AMRAP 12min
10 Floor wipes with 95#
45 skip
20 squat
5 sets + 10squat
good stuff guys 🙂
Warm up x 3
overhead squat 1-1-1-1 : 10-15-35-45
AMRAP in 12 min
10 floor wipers #45
15 DU
20 squat
3 sets + 10 fw + 3 DU
Tried hard on those double unders! I did one!
GOOD job today MC! 🙂
Clean – 3RM –> 95-135-155-175-190(PR for reps)
Did that crazy “Cirque Du Soleil” WOD….. I wasn’t really looking forward to that! But thanks Kevin for doing it this morning, that gave me a kick in the butt! I had to tackle my big weakness….HSPU.
3 rounds for time of:
Walk on hands, 100 feet (3 lengths of the gym)
Hold handstand against wall for 2 minutes
15 Handstand push-ups (green and yellow band)
Time: 27:41
Great job Jeremy!! You pushed yourself hard on that WOD!
warm up x3
deadlift 5-5-5-5-5
155-175-185-205-225