Poker night has been postponed to next Saturday, May 22.

AMRAP in 20min of:
Run 400m
Max rep pullups


77 thoughts on ““Nicole””

  1. Back from Spain last night and I will be back at the gym tonight!!
    What a great WOD to get back into it!

  2. Today’s posted results are brought to you by Jane and Guy (but mostly Jane…she’s Guy’s financial advisor).

    As a result of yesterday’s post, Jeff brought in $30!

    Thanks to everyone!

    1. You know it. She is also driving a big expensive truck but I’m not bitter.
      Lots of Posting, Jane can afford it. πŸ˜€

  3. Warmup x 3 –> 5:17

    Push Press 5-5-5-5-5

    WOD: “Nicole”
    AMRAP in 20min of:
    Run 400m
    Max rep pullups

    Total: 94 pullups (25-20-15-12-12)

    I might be good at pullups but I’m horrible at math. I counted 84 after the workout. Only noticing now that it’s 94 πŸ™‚

    Nice work am crew!!!

    1. I did say I’m horrible at math. If the calculator says 84, it’s 84 πŸ™‚ I know where I went wrong; My brain was saying 25+20=55 :S

  4. warm up x3

    front squat x 3
    70-95-105-115-125 (PR for reps and right on target from my 5RM)

    run 400m (7x)
    max rep pull ups: 67 (10-11-12-7-11-10-6)

    awesome job this morning everyone!

  5. Hi Kevin,

    I can’t make my 5:30 class this evening so there is a spot open if anyone wants it.

  6. warm up

    Skipping to stay warm. I did a set of push jerk at 135 and My wrists felt funny gonna rest them for a day.

    WOD nicole

    62 (20-12-12-10-8) I did them on the rings.

    AND I found a paramedic for my paramedic interview I followed them to mcdonalds… lol and now I can finish my application and book an interview! :D:D

  7. Good morning!
    My 5:30pm is available today if anyone wants it. I’m sick and I’m staying home from work.

  8. wux3
    Did not work on strength this morning.

    400m run (6x)
    Pullups 17-17-10-12-13.
    Total = 69

    POST YOUR RESULTS! Thanks Jane & Guy!

  9. HOLY CRAP… AWESOME job everyone on the muscle ups!!! You are all amazing, made it look easy, congrats and keep up the good work… more to come soon I hope πŸ™‚

  10. WU x3
    Strength – Back squat x3
    70-80-90-100-110 (pr for reps)

    AMRAP 20 mins
    400m Run x5
    Max pullups
    Total – 44

  11. Kevin, I had to switch “not cancel” to 5:30 from 4:15….I booked the 5:30 spot, you can release the 4:15

  12. mmmmmmmmmm…Dan the Beast…muscle ups….sweet socks…wow! My heart just fluttered! What’s better than Dan pics…Dan footage…mmmmmmmm!

    1. One of these days I’m going to bring the two of you to Crossfit so you can stop being fans. πŸ™‚

  13. CFWU x 3

    Strength – Push Jerk

    WOD – “Nicole” – AMRAP in 20 mins of
    Run 400m
    Max Rep Pullups

    Total 51

  14. WU X3
    Back Squat x5
    95 115 135 155 175 185

    WOD Nicole
    73 pull ups
    Good job everyone.

  15. Push Jerk 1 rep.
    75 – 105 – 115*3 – 125 fail ( will work to improve technique )

    WOD “Nicole”

    55 pull ups ( red band )

    Good focus and spirit everyone!

  16. mai 12 2010

    wu x 3

    back squat x 1
    45 55 65 70 75 80

    wod Nicole
    AMRAP in 20 min
    400 m run
    max pull ups
    10 10 10 10 9
    49 pull ups (red band)

  17. Dear 200m, 400m and 800m runs,
    I have had the displeasure of meeting you a number of times in my short time at Crossfit. When I check the website each morning in anticpation of a non running WOD and then I see you listed I check the website at least 20 times in the hope that perhaps I read it wrong…so far, no such luck. I have yet to be introduced to your evil counterpart the 5km. I am loathing that day….I may even cry a little. Run, you may cause me severe anxiety, and may possibly collapse one of my lungs, but you will not break me!!!! Run, you are one Mother B****! Until we meet again……

    Oh yeah, results (this is for you Jeff)
    44 pull ups – red band

    1. Ahahahahaha frig you’re hilarious! Good for you for facing your “goat” head on and kicking ass! You’re running!!!!

  18. CW x 3

    WOD: Nicole
    105 Pullups πŸ™‚

    Great job 5:30 crew. Fun to do a WOD with you again, Jane!
    Scott, great job on the 0.8 of a muscle up. πŸ™‚

  19. 11 posts and 3 cancellations.
    C’mon people! Jane has more money than that!
    …hmmmm… I mean Jane and Guy… mmm… er… Jane…

  20. Push Press 5RM –> 95-115-135-140 (PR for reps)

    Nicole –> 25-13-13-15-13-13-8 = 100

    The salad I had for lunch to almost came out of my body several times!

  21. WU x 3

    Front Squat 3RM
    This lift felt terrible today. I’m going to have to work on form.

    400 m Run
    Max Pull Ups

    12-15-11-12-10 = 60 πŸ˜€

    Great push everyone! You too Gill! Awesome pull ups sista!
    Scott, you’re so there!!!

    POST, POST, POST people!! πŸ˜€

  22. CWU X 2 (got my first 2 straight pullups in a row + in the WOD I’ve got 15 skipping pullups (PR by 5) wooohooo)

    push press x3

    WOD Nicole
    60 pull ups

  23. CFWU x 3
    strength – shoulder press

    Nicole – AMRAP in 20 min. of
    400m. run
    Max pullups

    Total 87
    Kevin told me 90 but he hangs around Pat too much πŸ˜€

  24. Heather (Mum)

    Angela, I sooooo agree with you. Those runs try to break me as well but we will conquer. Congrats to all the muscle up beasts.
    Kevin, I hope you are taking good care of my dogs while I am in beautiful PEI.

  25. Warm up x 3 (I’m learning it’s important to read instructions – did all the pullups…)

    strength (goat) cleans 3’s

    15-35-45-65 form sucked big time – keep falling back and landing too wide into my squat

    WOD Nicole
    AMRAP in 20 of
    400m runs (6) and at least two cigarettes :s
    60 pullups

    Excellent job on this workout everyone!!!

  26. CFWU x 3
    Shoulder Press 3’s
    65 x3
    75 x3
    85 x3
    95 x3
    100 x1 +F
    100 x1 +F

    WOD Nicole – modified
    AMRAP in 20 min
    500M Row…6
    26 Pull Ups – (Yellow Band)….did i say I hate rowing!!…to think it was my goat!

  27. WU x 3 (5 Pullup per round)
    Strength = Back Squats x 5
    95-105-115-125-135 (PR for reps)

    WOD: “Nicole”
    AMRAP in 20 min of;
    400m runs (no idea how many… too many…uggggg)
    87 pullups. (Just hung on the bar for the last round and got a few, then hang, got a few, then hang.. rinse and repeat)

    Great work 6:30 crew!
    Mike and Scott… you are running machines!!! Nice job boys!

    So, 3 memebers of CFM (Kevin, Adam, and I) auditioned for a Rogers Commercial a few weeks ago. We were up against 30 or 40 other actors from NB and at least 100 plus actors from NS. Well, I’m happy to inform you that CFM brought it home.
    I got the call today that I booked the gig. I’m shooting a commercial for NB, a different one for NFLD and doing a photo shoot for a print, ad and billboard campaign. So, sorry everyone….. yer going to have to put up with my face more than ususal over the next little while.
    This will be my first gig with my new CF bod!

    Okay, nuff about that! Now let’s get posting people!!! Jane’s paying!

  28. WU X 3

    Strength – Cleans X 1 (not too pretty)

    WOD “Nicole”
    AMRAP in 20 min
    400 m run
    max pull ups = 78 (red band)

    Both Chantal’s were terrific today and Angela’s running was fantastic…the swearing kept me smiling πŸ™‚

    1. *blush*
      Thanks Mum!
      I’ll celebrate with you over a kick ass glass of wine! On poker night!

  29. Warm Up x3

    Strength x1
    35-40-45-50-55-65-75(PR by 20lbs)

    WOD “Nicole”
    AMRAP in 20 min
    400m run
    Max Pull Ups
    Total 65

    Thanks for the help Kevin with the OHS. This is a huge accomplishment for me-I’m psyched!!!! The tape worked great Jane.

    1. Tracey! You were slaying those OHS’s! You looked so solid with the 75, I know you’ve got at least 95 in ya. It’s a balance thing gurl, and you’re getting it!

  30. CFWU X 3

    Almost got first muscle up… couldn’t finish the dip… got about halfway up.

    Back Squat (1 rep Max)

    WOD: “Nicole” AMRAP in 20 min
    400m run; max pullups
    total 115 forgot to right the individual sets down

  31. warm up x3

    front squat 5-5-5-5-5

    run 400m
    max rep pullups


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