Tomorrow is Change For Change! Bring $5 to switch up your workout.
Skill of the Week – Handstand Walking
Run 3km
Every minute, stop and do 3 burpees
Post time to complete.
Compare to Aug.9/11
Tomorrow is Change For Change! Bring $5 to switch up your workout.
Skill of the Week – Handstand Walking
Run 3km
Every minute, stop and do 3 burpees
Post time to complete.
Compare to Aug.9/11
Mobility
400m run
WU x 1
Strength: Front Squats
5-135-155-185-205-225
WOD
Run 2k, every minute, stop and do 3 burpees
Time: 16:36
Great work Andy!
mobility
400m run
wu x 1
strength – Overhead squats x 5
65, 75, 85
WOD : 25 min cap
scale – 2K run
stop do 3 burpees every min
Time – 14:46 (PR 2:01 from Aug 9/11)
Huge PR Gilles, good job!
Nice PR 🙂
That’s a fantastic PR Gilles! Congrats!
Great Job Gilles! Nice PR man!
Nice job Gilles, you’re getting some great PRs!
Who is that running man?? Nice PR.
Sweet PR Gilles! Great job!
mobility
400m run
wu x 1
strength – Cleans x 5
45, 50, 55, 60, 65, 70 (cleans felt good this morning)
WOD : 25 min cap
scale – 2K run
stop do 3 burpees every min
Time – 15:29 (PR 1:21 from Aug 9/11)
Very nice PR Rachel!
Very Nice PR!! 🙂
Well done Rachel. Congrats on your PR 🙂
Awesome!!!!
Good job Rachel! We’ll see you at the Hopper next year 🙂
Another awesome PR…something in the water at your house today??
Way to go Rachel!
Mobility
Run 400m
WU x 1
Push Press x 5
85-95-105-115
WOD: 3km run
* do 3 burpees every minute
Time: 18:18
Great job Vincent!
400m run
WU x 1
Foam Rolling and Stretching
WOD Rx
Time: 16:19
First time doing burpees on the road, interesting to say the least.
You did great!! 🙂
Well done Trent. That’s a great time!
Wow man! That’s fast for this WOD! Way to go!!!
Fast time!!
3 sec respect
Great job Trent! Fast!!
mobility
400m run
wu x 1
strength – Cleans x 5
55-60-65-70-75PR
WOD : 25 min cap
scale – 1K run
stop do 3 burpees every min
Time:9:49
Good work Leesa, nice PR on the cleans!
Nice PR Leesa! Getting strong! 😀
Mobility
Run 400m
WUx1
Strength. Front Squat. X1
135 145 155 165 175pr
WOD. 3k. Every min 3 burpees
In 19:51
Rob B
wu as posted
shoulder press, [email protected] 65,75,85,95,100
kept it light, still hurting from the hopper.
WOD , 3 Km Rx
21:15
QOD, what sick person would do a running WOD right after the hopper event which by the way was all legs??? Just asking ???
Welcome back Sebastian, we missed you, good to see you are on the mend.
Thanks Tom! Felt great to see everyone again, though my body is not feeling too awesome right now but finally it’s because of a tough work-out, not a sore back;)
Welcome Back :)!!!
Welcome back Sebastian!
HAHAHA Tom. I thought the same thing when I saw this WOD this morning. OUCH! My legs already hate me. They are in for a treat this afternoon…
Nice work on the WOD. 🙂
Legs are feeling it even more this morning. Wow…my quads hate me!
my quads were so sore there was definitely no sprinting going on this morning, just a focus on finishing.
I hear you Gillyon. My quads are seeking revenge as well…
Mobility
400m Run
WU x 1
Strength: Deadlift 5 x 45 – 50 – 55 – 60 – 65
WOD (Scaled):
Run 1K. Do 3 burpees every minute.
15:40
Nice work Robyn! 🙂
Thanks Lora! You’re such a great cheerleader/encourager of others! 🙂 YOU ROCK!
Mobility
400m run
WU x 1
Strength – Deadlift 5 x 95-100-105-110-115
WOD
3Km run
3 burpees every minutes
Time – 20:16
My coach told me I was done but for some reason, I was sure I wasn’t… I stoped, took a drink and then realize that for sure, I was missing a lap so I asked my coach if I could finish my last lap and then added the time. I know I know I should have stopped but in my head and my heart, I would have known that my time wouldn’t have been accurate haha !! Strangely, my legs hurt less after this workout… Hum….. It is going to get worst in a couple of hours !??
I think that shows a lot of dedication and character, to finish it right, when you would have been the only one to know that it wasn’t a full 3K without the last lap.
Nicely done! 🙂
Thanks Robyn 😀
Good job!
Merci 🙂
WOOT WOOT Chantal! Way to go! This one is a tough one after Saturday’s Hopper!
This WOD looks gross! I can’t wait to get back to it 🙂 We fly home Wednesday!
Congrats on all who participated in the Hopper, looked like a lot of fun, and pain.
Yay! Hope you’ve had a great trip but it’ll be good to have you guys back!
We’ve missed you! Look forward to seeing you when you get back 🙂
Hurry back Micelle. You would have LOVED this WOD.
Nice to hear from you Michelle. Hope your trip is going great. See you and Greg soon.
Runn 400 m
W||U X 1
Strength X 3
Shoulder Press
45-50-52-55(2)-55(1)
WOD
Run 1 km. Do 3 burpees every min.
Time 13:56
After the Hopper this was challenging. Then I mowed the lawns. Now I am going to lie in my pool and I dare anyone to disturb me.
*Cannon balls into pool* Sploosh!
Thanks Again Blake for pushing me through that one! The crowd was LOUD but I could hear you telling me not give up clear as a bell and it really kept me going!
Love the photo Kevin. Really captured the camaraderie of our box and the energy that place was putting out…
WUX1
400M
Back Squat 95X5
Front Squat 115-135-135-135X5
(had to switch because of sunburn)
Wod
Scale 2km 3 burpies every min
14:31(only did 2km because sore foot)
Now THAT’S a new excuse 🙂
WU x 1
400 m run
No Strength
Foam rolling
WOD
Scaled
2 km run 3 burpees every minute
Time: 14:59!!
Great Job 4:15pm, you guys run so fast!! 🙂
Well done Elba! Your running looked really strong! Not an easy WOD following Saturday’s Hopper!
Kudos to anyone doing this one after the Hopper!!
+1
Mob class
Mob
WU x 1
400 m run
Strength
Cleans (5x)
45-50-55-60-65
WOD
3 km run 3 burpees every minute
Time: 19:21
Another running WOD = another round of chase down Lora game! We were sychronized for a good 2.5k. Then I started to lose her but stayed on her ass till the end.
Fun Game! For the record, its 1 to 1 but who’s counting anyways 😛
Also, I didnt think it was humainly possible to sweat so much!!
It’s not CrossFit without swearing.
And sweating!! 🙂
No seriously… tonight was a PR for how much I sweat lol! I was still sweating after my shower! lol
HAHA! You’re too funny. That was a great race, Val. Thanks for the push! 😀
Great job Val!
WU x 1
400 M run
Push Press x 3:
70-75-80-85-85
WOD @ 3K.
Time = 20:32
Missed out on this WOD last year, so my first time. Really liked it….which is really telling that I did not participate in the Hopper this past weekend. Good job on anyone doing this today, after Saturday’s leg WOD.
Great time Heidi!
Well done Heidi! 🙂
mob class
400m run
WU x 1
Strength: Front Squats
5x 145-170-195-220-245
WOD
Run 3k, every minute, stop and do 3 burpees
completed 2k in 14:41
I did this WOD last year with 3k completed in 23:25 I think I would have completed 3k in 21-22 minutes this time around.
Great Job bud!
Holy freaking front squats batman! Heavy stuff! Great job on the WOD too!
Mobility
400m Run
WU x1
Strength : Shoulder press
25-30-35-40-45 x5
WOD
Run 3k Every minute on the minute 3 burpees
(Scaled to 2k)
Time : 13:36
Great job tonight Steph! 🙂
Mob, 400m Run
WU(+) x1 (12 reps each)
– Pull-ups (str) = 7+3+2
– HSPU (abmat) = 10+2
– Other movements unbroken
Squat Snatch 3RM
95 – 115 – 125 (2, X, X) – 125
WOD (Scaled 2k) = 13:57
Still feeling the Hopper, legs were wobbly at bottom of the snatch, and doing burpees in between running bits felt tiring on the low back.
Also practiced going upside down without the wall. Managed to get straight inverted with head+hands on ground. Would like to manage 5 seconds free handstand by end of the week, maybe 2-3 steps of walking.
400m run
WU x 1
Strength: front squat x 5
125,135,145,155,165 (15# pr)
WOD: run 3k/3 burpees every min
Time: 18:23
Lung burner.
Nice time on the WOD Jack. Your burpees were quick! Congrats on your front squat PR.
Great job Jack!
Clean x 5 to 150
Wod Rx
Time 16:22
I felt weak from being sick over weekend. Good to get a sweat on though
Great time even though you’re still recovering…. Way to go!
Great time on the WOD Darsey!
Excellent job Darsey!
Oh, and 44 b day burpees Gab. Happy b day on a day with burpees in a wod
Mobility class.. Awesome as always!!
Mob
400m run
WU x 1
Strength press x 5 thanks for sharing the bar Pat
45×10-95-115-125-135-140 ( PR reps )
Wod
Run 3K 3 burpees every min.. Tried to keep a steady pace to get back to the same spot each time the minute rolled around.. And tried to not let Pat get too far out of reach, great run bud.. And even though the clock says we were tied, I’ll give you the ‘win’ cause you waited for me! Lol
15:50
Wowsers! Great time on the WOD. You and Patrick were flying!! Congrats on your shoulder press PR! Well done!
Wow! Nice job Jeff! fast!
mobility
400m run
wu x 1
strength – deadlifts x 5
135-155-175-185-195 (Still going light due to back.)
WOD : 25 min cap
scale – 2K run
stop do 3 burpees every min
Time – 13:00 (A little disappointed I didn’t get to 3K)
Note to self for next time set a faster pace early!
It was hard to run fast in that heat today. Great time on the 2k. You’ll get this one next time, Marcel. 🙂
Mobility Class @ 5:15pm. Awesome chance to work out some of the soreness from the Hopper…still a way to go yet though, unfortunately…
400m run
WU x 1
Strength: OHS (x3)
45(10)-65-85-95
*ran out of time. Too much time between sets.
WOD
Run 3km. Do 3 burpees every minute.
Time = 18:59
Thought I was a lot faster last year, but went back and checked my time, and had 18:55 last year. With my jello legs from the Hopper, I’m happy with 18:59.
Great job 5:45 crew!
Happy Birthday Gabe! Thanks for coming to the 6:45 class! 🙂
nice job on the wod Lora, especially with the sprint finish! 🙂
Thanks! You saved me from 3 more burpees! 😀
Great job Lora! and Thanks 🙂
Good job Lora that a super good time !!!
mobility
400m run
44 birthday burpees for Gabes bday
Push Press
125-135-145-155-165(PR)
WOD
run 3k
3 burpees every minute
Time 20:40
Burpees made that so much harder great wod though got to work on my biggest weakness running. Great job on this WOD everyone very sweaty one. Oh and Jeff im gunna get you for that making me do burpees mid sprint when i didn’t need to lol destroyed them though:P have a great night everyone.
That was so funny and awesome! You did them so quick.
I loved it
20 mins and running is a weakness??? Dunno man, Seems pretty strong to me 😀
haha well running always seems to kill me in a wod so i find its one of my weakness’s because if i do running plus almost anything else i have a hard time with everything else just makes things far harder for me but it didn’t seem so bad today:P
Great job Lance. Your push presses looked awesome.
Nice job on the Wod Lance, even with the extra three burpees.. not sure why I’m getting the full blame as Darsey was behind me going “cmon, do it.. it’ll be funny” ! lol.. i felt bad when you didn’t stop, you cracked them off like they were your first set! 🙂
lol its no problem it was funny and im pretty sure i did them faster then my first set:P
but yeah Darsey you suck too lol
Haha
At a work Lance! Yes get that Jeff 😉
Run 400m
WU x 1
strength 1x shoulder press
70-80-90-95-100 (matched my PR and it felt good, so I went for 105, went kaput mid way. Next time!)
WOD scaled at 2km: 18:42
Mobility
500m row: 2:26
Wu x 1
Push press 5rm to #70
Wod modified
2k row without foot straps with 3 burpees every min
11:35
Had a blast at the Hopper… Thanks for all the encouragements… Really helps
Thanks Kevin and Jo for everything
Mob+400m Run
WUx1
Strength – Back Squats X5
135-155-175-195-215
WOD as Rx’d
Run 3km
Every minute, stop and do 3 burpees
Time–> 17:29
Was a fun one!
Great job 6:45 crew!
Mobility, 400m run, WUx1
WOD as Rx’d: 15:50 PR of 1:19
I like this one
Nice job Pat, you set a great pace all the way through!
WU x 1
400m run
Strength: Practiced strict HSPU’S instead of strength.
WOD: 3.2 km 19:20 something I believe. I forgot to write my time down!
This was tough after Saturday’s Hopper!