Tomorrow is Change For Change! Bring $5 to switch up your workout.

“Hang On”
5-10-15-10-5 reps
Deadlifts (185/135#)
Toes through Rings

Compare to June 22/11

Even a 115# sled won’t slow down the Creeker!

107 thoughts on “Reminder”

  1. WU x 2 (replace pull-ups with deadlifts)

    Strength: Back Squat

    WOD: “Hang On”
    5-10-15-10-5 reps
    Deadlifts (185#)
    Toes through Rings
    Time: 6:23

  2. WU x 2 (replace pull-ups with deadlifts)

    Strength: OH Squat
    (x5) 45-55-65-75-85

    WOD: “Hang On”
    5-10-15-10-5 reps
    Deadlifts (135#)
    Toes through Rings
    Time: 6:30

    (Tried my first toes through rings just before the workout and so happy it went all the way!)

  3. WU x 2 (replace pull ups with dead lifts 95#)
    Strength: tried shoulder press
    my left arm is still giving me problems this morning
    no strength arms stretch and 200m row

    WOD: “Hang On”
    5-10-15-10-5 reps
    Dead lifts (100#)
    scale – v-sit ups

    Time: 4:54
    cash out – 20 McKenzie push ups

  4. WU x 2 (replace pull ups with dead lifts)
    Strength: Push Press x 5
    95, 105, 115, 125

    WOD: “Hang On”
    5-10-15-10-5 reps
    Dead lifts (185#)
    scale – v-sit ups
    Time: 4:24
    cash out – 20 McKenzie push ups

  5. BackSquat X 1 to 225 (Pr of 10)
    WOD: “Hang On”
    5-10-15-10-5 reps
    Dead lifts (160#) 60% of max
    Toes through rings
    Time: 4:56

  6. WU x 2 (Deadlift instead of deadlifts)
    Strength- OHS X5
    OHS just did not feel right today.

    “Hang On” (modified)
    5-10-15-10-5 reps
    Deadlifts (105#)
    Toes to bar
    (I know I am crazy but I didn’t want to do V-snaps and haven’t mastered toes through rings yet).

    Time: 4:55

    My hands hurt 🙁 !!! Very fatigued this morning. Almost cancelled but decided against it. Glad I decided to go.

    Great job Andy!

    1. Like I said, I am tired today haha!
      Deadlifts instead of pullups 🙂 Sorry.
      Thanks Mario.

  7. Heather (Mum)

    WU X 2
    Strength X 5
    WOD “Hang On”
    Deadlifts (65)
    Time 4:37

  8. WU x 2
    Strength: Back Squat x 5

    WOD “Hang On”
    Deadlifts (160#)
    Toes Through Rings

    Time: 5:40

  9. WU x 2 (replace pull-ups with deadlifts)

    Strength: Push Jerks x 5 60-65-70- 75(x3) … ugh, I hate when I can’t do something that I am usually able to do.

    WOD: “Hang On”
    5-10-15-10-5 reps
    Deadlifts (105#)
    Time: 4:01

    One day I hope to get my toes through the rings!

    Nice Pic Justin, looks powerful.

  10. WU x 2 (replace pull-ups with deadlifts)

    Strength: Push Jerk
    (x5) 95-105-115-125-135

    WOD: “Hang On”
    5-10-15-10-5 reps
    Deadlifts (135#)
    Toes through Rings & V Snaps
    Time: 6:54

    First time doing toes through rings and made it half way through.
    22 toes through rings and 23 V snaps

  11. Beep Test today with my lovely grade 9 physed class:

    Score: 10.1

    So happy with that!

    1. That’s a great score (I won’t lie, I had to google it…haven’t done the “beep test” before). You SHOULD be very happy with that 🙂

  12. CW x 2 (sans pullups)
    OHS (5) 15-35-35-45-55
    WOD @ 105lbs – 4:41

    Great job 3:15ers!

  13. WU x 2

    Strength – Shoulder Press x 3

    WOD – “Hang On”
    Deadlifts 185#
    Toes Through Bar
    Time: 5:30 PR by 36 secs

  14. WU x 2 (deadlifts subbed for pullups)

    Push Press x 5

    WOD – “Hang On”

    Deadlifts 140#
    Toes Through Bar scaled to sit ups

    Time – 3:42

  15. WU x 2

    Deadlift x 1
    95-135-155-175-185 (20# pr)

    WOD – “Hang On”
    Deadlifts 100#
    Toes Through Bar (most of them were a pass!)
    Time: 9:22

    I was really surprised at how hard the toes trough bar was, compared to at the other gym. Was only able to get 1 at a time and put feet on the ground between them.
    My wrist’s were cramping up…..

    Note to self: add toes trough rings in warm up…..

    Great work 4:15 & crossfit kids class! 😀

  16. warm up (deadlifts instead of pullups)

    Front Squats x5

    WOD “Hang On”


    deadlifts (185)
    Toes to bar


    Thanks for the support everyone on that last set feels great to be back and to have all the support from everyone i missed crossfit cant wait for the next one:D. great job tonight everyone!

    1. Way to go Lance! FTR you did toes to barBELL, which, IMO are even tougher than toes to bar because they are so strict (no kip to help). Great job tonight.

      1. i know i’ve met you before not sure if it was crossfit though depends on when you started but im sure i have too.

  17. No strength; subbed for some stretching

    WOD w/ 115# (55%) & toes through rings

    T = 6:55

  18. WUx2 (Deadlift instead of Pul ups)

    Strength – Front Squat X5

    WOD “Hang On”

    Deadlifts (185#)
    Toes to bar

    Time –>4:52

    PR of 9 sec and 50# more( mind you i was just back from injury on June 30th Change for Change)

    cash out – 20 McKenzie push ups
    Foam Rolling
    Skill of the week – 3:30 plank.

    Great job today guys and gals, lots of impressive results! I am blown away!!
    Kevin and Joanna’s program sure does work!

  19. WU x 2 sub deadlifts for pull ups

    Strength: Power Cleans x 5


    WOD “Hang On” Rx’d

    Time: 7:30 Note to self adjust rings next time instead of using a box.

  20. Snuck in a strength session tonight.

    Push Press x3
    115-135-155-175-185 (PR for reps – since 2010!)

  21. 1xmob
    2xWU (Deads insteads of pullups)

    Strength cleans x5
    45-95-115-125-135-145-155 focus on form!

    WOD Rx
    Grip freaking killer!! 🙂 great WOD kev, loved it!

    Plank war with bender as a cash out.. Great job B!! 🙂

    1. Sorry I missed the plank war vs you “runner” guys. When the task is “find a spot and stay there doing nothing” I’m pretty tough competition!!

      1. Yes Heather! I have witnessed your plank-athons on the past. Impressive. Tough competition for sure 🙂

      1. You have to ask? Lol.. Hell there’s a reason heather didn’t know there was a war going on, I pick my battles carefully.. You don’t see lions running after the healthy zebra now do you? Lol

  22. I also snuck in a strength tonight..

    Deadlift x1
    135×5 155×3 175 195 210 220 225 PR

  23. Mobility
    WU x 2 (sub deadlifts for pullups)

    Strength: Deadlifts (x3)
    *this lift was a big mental game for me tonight. Felt heavy and I was psyching myself out. Thanks for the encouragement Jeff S 🙂

    WOD “Hang On” as Rx
    Deadlfits @ 135#
    Toes through rings
    Time = 5:24
    *did all deadlifts unbroken. TTR fell apart in round of 15. Grip was dead, abs not far behind…

    Great job 6:45 crew 🙂

    Cashout – 20 Mackenzie pushups
    Skill – 2 x 1 min plank

    1. You did great on the WOD Lora, you overlooked the fact that you did Deads as strength!! 🙂 great job!

  24. Mobility

    WU x 2 (deadlifts instead of pullups, 65lbs)

    Strength : Clean 5 x 40-45-50-55-60

    WOD “Hang on”
    – Deadlifts (60lbs)
    – Stupid toes through rings…
    Time – 8:18

    Hated toes through rings ! A tear actually came out of my eye tonight haha !! Sorry for all the “Fu**” tonight people… Thanks for the support cuz I really needed it haha 😀 Jo told me that maybe I should do toes through rings instead of situps during WU… Not sure about this !!

    1. You could also do them as a cashout for yourself everyday OR do it in your WU, your choice but you won’t learn to love them (or at least hate them less) if you don’t practice 🙂

      1. This is me and my slownessnes… I never clued in that I could do T2R instead of situps for my WU…lol
        Gonna do that and start practicing normal pushups with the little band… time for me to get off my knees! hahaha
        Thanks!! 😀

    2. Nice work Chantal! Keep at those toes through rings! The practice will pay off HUGE! 🙂

    1. Yes, big news indeed. Very exciting times & congrats to you both. Mel, I think you were glowing a little bit tonight 🙂

  25. MOB
    WU X 2 (deadlifts for pull ups)
    Strength: OHS 5’s


    WOD “Hang On”
    Deadlifts (Rx 135; 60%=130)
    Toes-thru-rings (Did v-snaps)

    Spent more energy trying to decide whether I’d attept this Rx and finally opted out since both things aggravate my hamstring problem and I have to spend a couple hours in the car tomorrow which also aggravates the injury. Fine line between cowardice and intelligence – not sure I was on the right side of that line tonight 🙁

    Nice work Heidi – you are definitly a CFT Hero!

    1. You have a body of steel Heather S! The past two years you have been totally dedicated to becoming fit. Continue to take care of yourself because we want to see your smiling face at CFM for many years to come.

  26. WU x 2

    Shoulder Press x 3: 50-55-60-65-70(failed on 3rd)

    WOD as Rx’d

    Time = 8:08

    A bit disappointed in my time. The first 2 rounds felt great and I felt like I was flying through…then I hit the toes thru rings for the 15 reps and my grip went all to hell. It wasn’t pretty from that point on.

  27. There is no “coward” in you my dear. Nothing but intelligence behind that decision tonight. Listen to your body (and gut). A 5 min WOD as Rx or possibly 5 weeks of rehab and pain? Good move.

  28. MOB
    WU X 2 (deadlifts for pull ups)

    Press 5X 45-45-50-55-55

    Deadlifts @ 95

    Time – 7:53

    Fun WOD, as usual… 😀
    Good job everyone!

  29. WU

    Worked on Squat Cleans with Ron. Thanks for sharing the bar Ron. It was another fun class with you tonight with the Cross Fit Kids.

    WOD@ Rx

    Time: 5:26
    Last time: 6:04
    PR: 38 seconds

    Really focused on not rounding my back with the dead lifts so they were slower than last year. Since I have returned from my Level 1 in Toronto, I have decided to leave my ego and pride and the door with regards to my strength training.

    Before Toronto, I wanted to lift heavy and get PR’s despite obviousvflaws in my technique. My present focus is to practice technique, consistency and then intensity. Consequently, my dead lifts felt quite heavy for me tonight and I had to break them up more than when I did this same WOD last year. Hopefully, with time and patience I will be back to my old PR’s, but with a better tecnnique…but I am in no rush which is quite a paradigm shift for me.

    1. I echo your sentiments on strength Corinna. It used to be ALL about the numbers for me, too. Now its more about nailing technique (there is my answer to last weeks QOD: what would you tell your “old self”?). GREAT technique will eventually result in even GREATER numbers. I haven’t even come close to my 1RM with cleans in months. Push jerk is currently LESS than my push press. Squat snatch and squat cleans are abysmal. BUT, I take greater pride in getting those lifts “just right” (well, not there yet…how about “almost just right”) than what weight is on the bar…

  30. Strength: Squat cleans
    5 x 95,105,115,125
    Really worked hard on technique, thanks for taking the time to video Kevin.

    WOD: Deadlift #155, toes to barbell
    Time – 4:53

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