Sunday WOD

Heads up! We’ll be testing our Front Squats tomorrow during strength. We’ve spent the last 5 weeks building up to this point, so try to make it in.

Strength – Floor Press – 3RM

AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats

Compare to Oct.18/13

Moments after the Deck of Death
Moments after the Deck of Death

26 thoughts on “Sunday WOD”

  1. oneyebrydges

    Reminds me of the Bruins / Habs series. Except the Bruins probable don’t drink from pink shakers. Kevin must of photo shopped that.
    —please forgive me for comparing you to the Habs Shawn, no one deserves that !

  2. Please cancel my morning class. Sorry for the late notice. Family time triumphs the gym this morning. I’ll do my 50 burpees.

  3. Heather Colleen

    What a great morning!


    50 reps @10#
    41 reps @14# (First time ever doing the 14# to 10′!!)

    Group WU: cat and mouse (I’m much better at being predator than being prey.)

    Strength: floor press x3 (didn’t go for max, wanted to focus on keeping my shoulders engaged)

    55-60-65-70-75 **My wrists would like to give a huge shout-out to Ron for fixing my hand placement!!**

    WOD: AMRAP 12 mins

    10 floor wipers (55#)
    15 DUs
    20 air squats

    Total: 6 rounds + 9 squats

    1.37km run with Vanessa and Mac.

  4. What a fun morning!! I love Sundays.

    OHS x5
    55-65-75-85-95-100x 2 ( PR)

    Tabata Burpees = 66

    Got to play with Luna!

    Strength – Floor Press – 3RM

    75-80-85-95-100 (F)

    AMRAP in 12min of:
    10 Floor Wipers @ 65# (should have went heavier)
    15 Double Unders
    20 Squats

    8 rounds

    Got to try out my new rope today finally!

  5. 9am Lab

    Mob + WUx1

    EMOTM 10 mins
    – 8 KBS @ 70#

    EMOTM 10 mins
    – 6 sec Pullup Hold

    Backsquat 10×[email protected]#
    ** sets every 2 mins **

    10 & 11am Class

    Shoulder Mob: Bands & Lacross Ball

    – Double = 102
    – Triples = few x1, managed to string Single-Double-Triple twice unbroken on 2 occasions…

    Cat & Mouse CFKids Warmup

    Floor Press 3-3-3-3-3

    WOD @ 135# = 7 rounds (PR from 5+10DUs)

    Cashout: Hip Mob with Lacrosse Ball

    1. Big pr, nice work Mario! I love how u always have a plan. I need to better organize myself for the lab!

  6. Vanessa Champion

    Late due to Bell showing up when I was leaving, so no warm up! Just straight into cat and mouse lol running in circles was not good for the hangover today haha

    Floor press 3RM

    AMRAP 12 min
    10 floor wipers 55#
    15 DU 45 singles
    20 air squats

    6 rounds + 22 singles

    1.3km run with Heather and Kevin

  7. Mobility and Wu x 1
    Extra mobility
    Practice du’s
    Work on snatches
    Bar, 95, 135 was kind of hard on the shoulder dropping under so did them as a Strength.
    Hang muscle snatch 95, 135, 155
    Did a few bar mu’s seemed ok, tried handstand push ups, negative and kipping were Ok but strict still bothers the shoulder.
    Regular class
    Cat and mouse Wu!!
    Strength 3rm floor press up to 90%
    210/225/240/255/270 x 2 was being very controlled on these so it was a little harder than normal but right were I should be.
    Wod: Amrap in 12 min
    10 floor wipers @ 135
    15 du’s
    20 air squats
    8 rounds 12 squats
    This ended up being a big pr! I will give thanks to Ron for this. I asked him my score from last time and he said 8 and some. So I busted my but. Looked back and previous was 7 and 3 wipers.. Also du’s went very well.
    Great class Ron and great work everybody!

      1. Thanks, guys. Partly came from thinking i had that many rounds last

  8. Lab:
    MU progression
    HSPU progression


    Warm up: Cat and mouse – won all matches except for the bunny hop after Lora, I fall down from laughing so hard. Really fun warm up.

    Wod @ 130 for 2 rounds and 115 afterwards.
    6R + 8 DUs

    Bad start, wasn’t paying attention to the 2 count on the wipers. But still a PR. in 2012 used #95 and got 5 rounds even.

  9. Lab Day
    Mob + Wup x 1

    Strength – Backsquats (1 rep max 100)
    5 sets with 3 reps each
    70, 75, 80, 85, 90

    Strength – Push Jerks (1 rep max) 75)
    5 sets with 3 reps each
    55, 55, 60, 65, 70

    Thnak you for the help Coach Ron

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