SPRINT!

Because the reps are low, you should be able to burn through this with leopard-like speed. There’s no rest between rounds, so take 4 breaths, and pick up the damn bar!

5 rounds of:

5 Thrusters (95/65)
5 Burpees

4 rounds for time of:

4 Thrusters (95/65)
4 Burpees

3 rounds of:

3 Thrusters (95/65)
3 Burpees

Going over the WOD at CFNE
Going over the WOD at CFNE

13 thoughts on “SPRINT!”

  1. I left my ‘I lift heavy sh*t’ t-shirt at the gym yesterday morning on the floor behind the sofa… If anyone finds it it’s mine 🙂

  2. Another WOD at Crossfit Summerside

    Mob
    WU x 1… Really just squats and burpees

    WOD – Drunkin’ Annie
    100 Squats
    100 Situps
    100 Pushups (knees on the up)
    100 Pullups (big + small blue bands.. like a black CFM band +?)

    Time – 32:54

    Next time Annie shouldn’t drink so much and get all tits up and a$$ backwards!

    😉

  3. Mobility
    Wu x1
    Practiced bar muscle ups.
    Almost had it. Need a bigger kip
    10 wall balls @20#
    3 mins of double unders donkey kick is almost gone! Was able to string 5 several times.

    Wod rx : 10.47

    Great class coach Ron!!

  4. Practiced thrusters up to 95#

    WOD Rx

    Time= 8:45

    Great morning! Thanks Ron. I had to pace myself on this one, legs were jello-y. I like this couplet!

  5. Mob
    WU x 1 + 10 Wall Balls and 3 min skipping

    Strength – Thursters practice for WOD

    WOD:

    5 Rounds:
    5 Thrusters
    5 Burpees

    4 Rounds:
    4 Thrusters
    4 Burpees

    3 Rounds:
    3 Thrusters
    3 Burpees

    Time: 14:39

    I really struggled with this one….burpees are still and will always be my nemesis!! Thanks to everyone for motivating me to the finish and to Jen C for doing burpees with me! Also thanks to Ron for the great coaching too!

  6. Mob
    WU x1 + 10 wall balls (20#) + 3 mins of trying to get DU
    Practiced thrusters

    WOD:

    5 Rounds:
    5 Thrusters 55#
    5 Burpees

    4 Rounds:
    4 Thrusters
    4 Burpees

    3 Rounds:
    3 Thrusters
    3 Burpees

    Time: 12.50

    Good class Ron!

  7. Mob
    Wux1

    Strength
    Practice thruster

    5 rounds of:

    5 Thrusters 55lbs
    5 Burpees
    4 rounds for time of: 45lbs
    4 Thrusters
    4 Burpees
    3 rounds of:
    3 Thrusters
    3 Burpees
    Time: 11:14

  8. Mob
    WUP x1

    WOD:
    5 rounds of – 5 trusters and 5 burpees
    4 rounds of – 4 trusters and 4 burpees
    3 rounds of – 3 thrusters and 3 burpees

    used 30lbs as I am just getting back in after two weeks off.

    I forgot to write my time down 🙁

  9. Pingback: Friday’s QOD | CrossFit Moncton

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