Big congrats to the RCMP for capturing the suspect late last night! We can all breathe a huge sigh of relief and sleep a little easier.
Instead of a QOD today, it will be a task. I want you to set out and tell an RCMP, firefighter, medic, first responder, emergency care worker, how much you appreciate them. Give them love and support. They should be the topic of discussion. They are the heroes in this.
Strength – Back Squat 1RM
AMRAP in 7 min
5 KBS
5 Kickouts
Thankful for the people that put their lives on the line to keep us safe!!!
Won’t be making it to class this morning,sorry for the late notice.
“QOD/today’s task”
I reached out to dad. Yesterday, he said “I wish I wasn’t retired… so I can join the hunt”. He was angry. Today, I asked mom to give him a hug. I also reached out to those I know who have a loved one who participated in the hunt.
I hope to attend the funeral with dad.
Friday task complete 🙂
Back Squat 1RM – 205#
5# PR from my pre-baby back squat weight..happy 🙂
Nice PR Jo!!
Nice job, mama!
wu x1
strength back squat 1RM
85 x8 – 130 x5 – 150 x3 – 170 – 195- 215 – 235 (PR 20#)
WOD
Amrap 7 min
5 kbs @ 40# due to wrist
5 kick outs
17R and 3 KBS
Lost a round re-setting up pennies, ran out at round 12.
Sunday 1:30pm at Centennial Park
Everyone from the CrossFit community is invited to come together for a support WOD for the RCMP members of the area. We will have an area setup to accept donations to help the families that lost loved ones.
They put their lives on the line for us on a daily basis. We are so grateful.
We hope to see many of you there.
If you are unable to attend the event, please donate online –
https://www.crowdtilt.com/campaigns/crossfit-community-rcmp-support-wod
wu x1
strength back squat 1RM
70x 8 100×5 120×3 135 x1 155×1 175×1 (15#PR)
WOD
AMRAP 7 min
5 kbs @ 40#
5 kick outs
14R and + 2 kick outs
It’s really great the CF community is coming together for this event. I cannot attend unfortunately but happy I can make a donation.
Great job today nooners!
wu x1
strength back squat 1RM
45×8–70×5–80×3–90×1–105×1–115×1–125×1 (10#PR) I could have gone heavier but ran out of time.
WOD
AMRAP 7 min
5 kbs @ 35#
5 kick outs
10 Rounds even.
wu x1
strength back squat 1RM
85x 8 125×5 150×3 170 x1 190×1 205×1 210×1 (15#PR)
WOD
AMRAP 7 min
5 kbs @ 60#
5 kick outs
12R even
Back squats
135×8
185×5
225×3
255×1
285×1
305×1
325×1 and PR!!!
Mob + WUx1 + Group WU
Backsquat
135×8
200×5
235×3
265×1
305×1
340×1 (PR, 5#)
WOD AMRAP 7 min
– 5 KBS 70#
– 5 Kickouts
= 11 rounds + 3 KBS (113 reps)
Mobility
WUx1
Group WU
Back Squat 1RM:
60×8
90×5
105×3
120×1
135×1
150×1
160×1(10# PR)
WOD: AMRAP 7min
-5 KBS @40#
-5 Kickouts
Total: 14 Rounds + 5 KBS (145 Reps)
Thanks Kevin!
Mobility
WUx1
Group WU
Back Squat 1RM:
45×8
70×5
80×3
90×1
105×1
115×1
130×1
140×1
WOD: AMRAP 7min
-5 KBS @35#
-5 Kickouts
Total: 13 Rounds
Mob, WUx1
Group WU
Strength – Back squat 1RM
55 – 80 – 95 – 110 – 120 – 135 – 150
15# PR!
AMRAP 7 Mins
– 5 KBS @ 45#
– 5 Kickouts
Total: 10 rounds + 2 KBS
Cashout – wall stretcher
Bonus: 4 farmers carries (2×70# KB)
You made that PR look easy!! Thanks for sharing the bar with me!!
Mobility Wux1
Back Squat 1RM
140×8-210×5-245×3-285-315-350
WOD
14 Rounds 1 KBS with #70
tied my theoretical 1RM so its not theoretical anymore hurray! barely got it so didn’t go any higher.
Mobility
WU X 1
Group Mobility and Warm Up
Back Squat
8-5-3-1-1-1-1
165-245-285-325-365-405-415(F)
Matched PR and failed 415 for depth.
415 is very doable but need to work on depth. (Pause squats @ 50% for 5 seconds in lab)
WOD with 50# (Thanks Cam 🙂 )
12 Rounds even
Mobility and Wu x 1
Group mobility and Wu
Strength 1rm back squat
Up to 390 not quite low enough, tried 400 with Kevin watching, couldn’t stand it up…
Wod: Amrap in 7 minutes
5 kbs @ 70#
5 kickouts
16 rounds 2 kickouts
Great class Kevin and great work 6:45 crew!
In relation to the QOD/Task: Saw an inspiring mob act. Inside the big stop near Salisbury, an couple officers walked in when the restaurant side was packed (yes they did get a placement) and when they did, the whole restaurant gave them a standing applause
That’s awesome
Mob / WU
Group WU
Back Squat
145(8) – 170(5) – 195(3) – 225(1) – 245(1) – 260(1) – 265(1)
Unfortunately I was working off old numbers so what I thought was a PR was actually 5# short of my 1RM
WOD:
AMRAP in 7 min of:
— 5 KBS @ 50#
— 5 Kick-Outs
Score: 14 rounds
Mobility
WU X 1
Group Mobility and Warm Up
Back Squat
8-5-3-1-1-1-1
115-170-200-230-270-275F
Failed to match my 285# PR
WOD with 53#
11 Rounds + 2 KBS
Back Squat # 135PR
WOD: 14 rounds plus 5 KBS
wu x1
strength back squat 1RM
1155 x8 – 170 x5 – 200 x3 – 230 – 255- 270(f) – 265 (f)
WOD
Amrap 7 min
5 kbs @ 50#
5 kick outs
14R and 1 KBS