32 thoughts on “Swing it!”

  1. Press (not fun after yesterday)
    45×10
    75×5
    85×5
    95×3
    110×6

    AMRAP in 12min:
    200m Run
    20 Kettlebell Swings (53#)

    6 rounds + 200m + 2 KBS

  2. Denise MacEachern

    Kevin, I am signed up for both the 4:15 and 6:30 slots on Sept. 27, 28, and 29. I only want the 6:30 spots, but the scheduler won’t let me cancel the 4:15 spots.

  3. CFWU x 2

    25 Burpees – Happy Birthday Heather!

    Strength – Push Jerk
    5-5-5-5-5-5
    105-110-115-125-135-145 PR for Reps

    WOD – AMRAP in 12 mins
    200m Run
    20 KBS 53#

    4 Rounds and 8 KBS

  4. WU x 2
    Strength: Shoulder Press x 3
    45-55-65-75-85

    WOD: AMRAP 12 minutes
    200m run
    20 kbs (35#)

    6 rounds

    I liked this work-out as well.

  5. WUx2
    Strength: press x1
    45(5)-55-65-75-80(fx3) Boo! 80 was previous max

    WOD: amrap 12 min
    200m run
    20 KBs (35#)

    6 rounds + 200m

    i really liked this short ass kicker!
    cash out: 1 min plank

  6. Warm up x 2
    strength deadlifts x 1
    155, 165, 175, 185, 205 (pr by 20#), 215 f x2 Thanks MC and Marcel!

    200m run
    20 KBs (25#)
    4 rounds even with about 20 secs left on the clock…
    Great work guys!

  7. CFWU x2

    Strength: Back Squat
    3x 70-75-85-95-105

    WOD: AMRAP of:
    200m run
    20 kbs (25#)

    = 5 rounds + 50m run 🙂

  8. oh and, FIFTY-EIGHT burpees!!! Happy birthday Gerry! I know I cursed a lot about them, but I was honored to do my very first birthday burpees on YOUR birthday!
    I’d also like to note that Gerry beat everyone in his class on this workout!

  9. WU x 2

    Strength: Push Jerk 5’s
    135-185-175-195 (feeling yesterday’s HSPUs)

    WOD: AMRAP in 12 min: run 200m

    1. run 200m
      20 kettlebell swings (70 lbs)
      6 rounds + 175m
      58 burpees for Gerry’s birthday on my way out. Happy Birthday Gerry!

  10. CFWU x2

    Strength – Back Squat x5

    170-180-190-195-200 PR for reps

    Amrap 12 min
    200m run
    20 KBS #53

    4 Rounds + run + 12 KBS

    Found this one extremely tough — my legs were toast and my grip was worse. Happy Birthday Gerry!

  11. CFWUx2

    Strength – Shoulder Press 1RM
    95(x5), 120, 130, 140, 150(fail), 145(PR) 😀

    WOD: AMRAP/12mins
    – 200m run
    – 20x KBswings 53#
    Result: 4 rnds + 12 KBS

    Ugliest. KB Swings. Ever. 😛

    YEah that one was tough, PR was sweet tho! God job 5h30 gang!

  12. WUx2
    58 Birthday Burpees, Happy B-day Gerry 🙂

    Strenght – Front Squat x1
    45-95-115-125(2)-135(PR)
    Form was not corect at 125 so did it a second time corectly, thanks Joanna

    WOD AMRAP in 12min
    200m run
    20 KBS 25#

    5rounds + 5kbs

    Great job everybody!

  13. Thanks to the 6:30 crew for the birthday burpees. Only 58, maybe there will be a seniors discount next year!

    Wu *2

    Str. * 1 Back Squat
    135 – 140 -145 – 150 – 155 – 165PR

    WOD: Amrap 12 min.

    Run 200 m
    20 KBS 30lbs

    Results: 6 rds

    Good thing everyone else was tired!

  14. WU x 2
    Strength = Shoulder Press x 1
    95-105-115-125-135(F)-135(F)-135(Fucken Fail!) No PR today.

    Was going to work on muscle up progression but then found out that it was Gerry’s birthday and did the 58 birthday burpees instead…. Why you were at class and not out eating wings and having people buy you birthday beers is still beyond me. Happy fricken birthday anyways! *hehe*

    WOD: AMRAP in 12
    Run 200m
    20 KBS (Used 53# for the first 30 but it was tweaking my wrist so I dropped down to a 35# for the rest)

    5 Rounds + 200m

    Not my favorite WOD fur sure. But great work 6:30 crew! Gerry you were a 58 year old machine on this one!

  15. Happy B-day Gerry. I think that Pierre A. just got smoked today…kevin must’ve been angry during that WOD lol

  16. Warm up x 2
    Front squats 5RM: 80-95-105-115-130 PR for reps

    WOD: AMRAP in 12
    Run 200 m
    20 KBS 1 pood

    5 rounds + 200m run

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