Wod
Run 400m
50 Deadlifts (135/95#)
50 Pushups
50 Deadlifts
Run 400m
12:13
10-15 Mins of stretching
Marc H.
Nice PR Ed
Andy
If anyone is looking to cancel, I would love to grab a 415 or a 530….
Patrick
Push Press 3-3-3-3-3
85-95-105-115-120 –>successfully but not without hitting my chin with the bar
Run 400m
50 Deadlifts (135#)
50 Pushups
50 Deadlifts
Run 400m
Time: 14:53
Liam
Ouch!
Jeff
Squat Cleans – 5RM
65-85-95-115-125
WOD (135#):
16:08
That WOD was fugly. You’ll love the feeling during your second run!
Gillyon
This sucks…we finally get some running WODs and I have to take time off. 🙁
Heather (Mum)
I cancelled for tomorrow morning if anyone wants that spot. I have tendinitis in both hands so I am going to give them a rest while the meds kick in.
Liam
That sucks Mum!
Feel betters soon!
Raychell
Sorry to hear about the tendinitis Heather 🙁
Andy
Take care of yourself Heather…
Sonia
Strength 5×5
Push jerk 95-115-115-115-115
Good mornings 45-45-55-65-75 (could’ve gone heavier, but first time doing these with weight!)
WOD
400m run
50 deadlifts (95lb)
50 pushups
50 deadlifts
400m run
Time: 11:03
Good to be running!! 🙂
Kevin
Shoulder Press x3
45×10
93×3
110-110-110-110-110
Raychell
I need to cancel my 6:30 class tonight. Decided to rest the ankle one more day. Thanks
Tim
Need to cancel my 5:30 pm
Steph F.
WU x 3
Back squat 45×5 50×5 55×5 60×5 65×1
WOD:
400m run
50 deadlifts (65lbs)
50 knee pushups
50 deadlifts
400m run
Time: 18:30
Marc H.
CFWU x 3
strenght – push jerk 5’s
115-135-145-150-155PR for reps
WOD:400m run
50 deadlifts (135lbs)
50 pushups
50 deadlifts
400m run
time 12:02
Good job 4:15 crew.
Chantal
WU x 3
shoulder press (1-1-1-1-1)45-55-65-80-90(f)-85(PR)
WOD:
400m run
50 deadlifts (95lbs)
50 pushups
50 deadlifts
400m run
Time: 16:02
Glad to be back ! Good job 4:15 crew !
Jamie
CFWU x 3
Strength – Front Squat
3-3-3-3-3
125-135-135-145-155
WOD
Run 400m
50 Deadlifts 135lbs
50 Pushups
50 Deadlifts
Run 400m
Warm Up x 3 (Did Dips instead of push ups this morning…figured I’d get my fill in the WOD)
Strength: Cleans @ 1 rep
45-55-70-80-85(PR by 5 lowly pounds at a time, but I’ll take it!)
WOD: 400 meter run
50 deadlifts (#95)
50 Push Ups (Turns out I was right in my comment above….more than my fill of these…last 10 were very sucky)
50 deadlifts
400 meter run
Time: 16:17
Try as I might, I failed to catch Jeff on the final run….it was a good motivator though.
Hope you’re feeling better Heather. Come back soon, I am sure Kevin can substitute weights with extra sit ups, lunges, squats, etc. The possibilities are endless 🙂
Kevin
I can sub ANYTHING!
shallon Saunders
Warm Up X3
Strenght-Deadlift 1’s (135,175,200,215 and 220 PR 🙂
WOD- 400m Run
50 Deadlifts (95)
50 Push Ups
50 Deadlifts (95)
400m Run
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…
Mobility
Warm up x3 of
10 push ups
10 dead lifts 45lbs
10 OHS 45 lbs
25 Double unders
Strength Squat cleans! 3-3-3-3-3
95-135-155-175(pr)-185(pr)
Wod
Run 400m
50 Deadlifts (135/95#)
50 Pushups
50 Deadlifts
Run 400m
12:13
10-15 Mins of stretching
Nice PR Ed
If anyone is looking to cancel, I would love to grab a 415 or a 530….
Push Press 3-3-3-3-3
85-95-105-115-120 –>successfully but not without hitting my chin with the bar
Run 400m
50 Deadlifts (135#)
50 Pushups
50 Deadlifts
Run 400m
Time: 14:53
Ouch!
Squat Cleans – 5RM
65-85-95-115-125
WOD (135#):
16:08
That WOD was fugly. You’ll love the feeling during your second run!
This sucks…we finally get some running WODs and I have to take time off. 🙁
I cancelled for tomorrow morning if anyone wants that spot. I have tendinitis in both hands so I am going to give them a rest while the meds kick in.
That sucks Mum!
Feel betters soon!
Sorry to hear about the tendinitis Heather 🙁
Take care of yourself Heather…
Strength 5×5
Push jerk 95-115-115-115-115
Good mornings 45-45-55-65-75 (could’ve gone heavier, but first time doing these with weight!)
WOD
400m run
50 deadlifts (95lb)
50 pushups
50 deadlifts
400m run
Time: 11:03
Good to be running!! 🙂
Shoulder Press x3
45×10
93×3
110-110-110-110-110
I need to cancel my 6:30 class tonight. Decided to rest the ankle one more day. Thanks
Need to cancel my 5:30 pm
WU x 3
Back squat 45×5 50×5 55×5 60×5 65×1
WOD:
400m run
50 deadlifts (65lbs)
50 knee pushups
50 deadlifts
400m run
Time: 18:30
CFWU x 3
strenght – push jerk 5’s
115-135-145-150-155PR for reps
WOD:400m run
50 deadlifts (135lbs)
50 pushups
50 deadlifts
400m run
time 12:02
Good job 4:15 crew.
WU x 3
shoulder press (1-1-1-1-1)45-55-65-80-90(f)-85(PR)
WOD:
400m run
50 deadlifts (95lbs)
50 pushups
50 deadlifts
400m run
Time: 16:02
Glad to be back ! Good job 4:15 crew !
CFWU x 3
Strength – Front Squat
3-3-3-3-3
125-135-135-145-155
WOD
Run 400m
50 Deadlifts 135lbs
50 Pushups
50 Deadlifts
Run 400m
Time: 14:28
Warm Up
Front Squat
5-5-5-5-5
105-115-125-135-145
WOD @ 135# – 18:37
This Paleo banana bread is delicious (I add wallnut): http://www.njamworld.com/2009/12/01/paleo-banana-bread/
It looks yummy. Thanks for the recipe Chantal!! 😀
Warm Up x 3 (Did Dips instead of push ups this morning…figured I’d get my fill in the WOD)
Strength: Cleans @ 1 rep
45-55-70-80-85(PR by 5 lowly pounds at a time, but I’ll take it!)
WOD: 400 meter run
50 deadlifts (#95)
50 Push Ups (Turns out I was right in my comment above….more than my fill of these…last 10 were very sucky)
50 deadlifts
400 meter run
Time: 16:17
Try as I might, I failed to catch Jeff on the final run….it was a good motivator though.
Hope you’re feeling better Heather. Come back soon, I am sure Kevin can substitute weights with extra sit ups, lunges, squats, etc. The possibilities are endless 🙂
I can sub ANYTHING!
Warm Up X3
Strenght-Deadlift 1’s (135,175,200,215 and 220 PR 🙂
WOD- 400m Run
50 Deadlifts (95)
50 Push Ups
50 Deadlifts (95)
400m Run
Time:13:57
Nice Deadlift Shallon! 😀
WOWZERSSSS!! Way to go!
Two 45# plates next time around!
Woah!!! 220?? Are you kidding me?
warm up x 3 (except 2x pull ups, my hands were sore)
strength: press 5×5 – 45-50-55-60-65(3)
WOD: using 95# – 13:19
MC your OHSs are frekken unreal!
Sonia – YOU are an animal!
CFWU x 3
Strength 5’s
Shoulder Press
45-65-75-75-75-75
Keeping it light to help sore shoulder
WOD
400m run
50 DL (sub 95)
50 push ups(sub dips)
50 DL (95)
400m run
————-
12:20( I think)
Owen/Kev Thanks for holding my ring for me 🙂
CFWU x3
Push Press x5
95-115-115-135 cut out a set due to back.
WOD:
400m run
50 Deadlifts @135 lbs
50 Push ups
50 Deadlifts @135 lbs <—- Ouch
400m run
14:41
CFWU x3
Strength: Shoulder Press x5
35-40-45-50-55
WOD:
400m run
50 Deadlifts 95 lbs
50 Knee pushups
50 Deadlifts 95 lbs
400m run
Time – 17:57
CFWU x 3
Strength
Push Press 3-3-3-3-3
65-75-85-95-105
Run 400m
50 Deadlifts (135#)
50 Pushups
50 Deadlifts
Run 400m
Time: 16:58
PM
Front Squats x3
45×10
135×5
210-210-210-210-210
Run 400m
50 Deadlifts (135#)
50 Pushups
50 Deadlifts
Run 400m
Time: 10:35
Warm up x 2
OHS 1 rep : 45-65-85-105-125-135(f)
wod: run 400m
50 deadlift #95
50 pushups
50 deadlift
run 400m
Time: 14:22 min
Chest to ground pushup…I hate you!