15-12-9 reps of:
Overhead Squats (95/65#)
Power Cleans (95/65#)

Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

Balls sits feel grrrrreat!

42 thoughts on “TGIF”

  1. ZenPlanner is not working properly. If you’re trying to reserve classes, just shoot me an email or give me a call. It should be working later today.

  2. CFWU x 2

    Strength x 1 — Push Press

    105-115-125-135-150 PR by 15# πŸ™‚



    OHS 65 lbs
    Power Cleans 65 lbs

    then…Run 800 m

    Time: 16:49

    One word…SWEATY!

  3. Warm Up x 2

    Strength: Shoulder PRess X 5



    OHS 65#
    Snatches 65# (subbed the power clean…ugh!)
    then…Run 800 m

    Time: 17:48

    The last long weekend of summer (sob, sob)….enjoy everyone!

  4. Wrm up x 2
    Push press 3’s
    65-75-95-110…1F then @110,1220…1F then 2 @120

    OHS (substituted Front Squat) @85#
    Power Cleans 85#
    800M run

    Time 15:50

  5. WU
    Strength – OHS x1
    65 75 85 95 100(PR)

    WOD as Rx #65

    I like this one, have a great long weekend everyone!

  6. So excited to say im moving to moncton for october 1st!!! πŸ™‚

    An yeah this workout looks fun! πŸ˜›

    1. 1C Almond butter
      1C Honey
      1C Chopped Pecans
      1C Unsweetened Coconut
      1C Raw sunflower seeds
      1C Raisens

      Bake in greased pan 20-25 mins, remove, cool and keep in fridge!

  7. WU x 2

    Front Squats – OMG I relish these!! – 5RM
    45 x 10
    65 x 5
    65 x 5
    75 x 5
    85 x 5 (PR – Reps)

    WOD @ 65# – 19:57

    For those of you who endured my foul mood this morning, you’ll be happy to know that I received shock treatment behaviour therapy from Sonia after the workout and I’m 75% cured. Sorry for telling you to go [email protected]#k yourselves…but you probably deserved it. (I told you, I’m 75% cured.) πŸ˜‰

  8. Hey Kevin, Just talked to Shane and his back is acting out again – can you please cancel his 530 for tonight? Thx

  9. WU x 2
    Strength: Push Jerk x 5
    55- 65- 75 -85 -95

    WOD: 15-12-9

    OHS (45#)
    Power Cleans (45#)

    Run 800m

    Time: 13:34
    I liked this work-out, but OHS are my goat!!!

  10. WU X 2
    Strength Push press 3-3-3-3

    WOD: 15-12-9
    OHS (95#)
    Power Cleans (95#)

    Run 800m


    Damn you and your long legs kevin haha

  11. WUx2

    Strength – Push Press x5

    – OHS 65#
    – Burpees
    – Power Clean 95#
    800m run
    Time 15:39

    Man, was that a delicious workout or what?!

    Thanks Kevin and Gabrielle for the push!

  12. WUx2 – First pull-ups since Aug 4th

    Front Squat – 5RM

    WOD (modified):
    Front Squat (95#)
    Power Cleans (95#)
    … then run 800m

    Time –> 14:39

  13. Warm up x2

    Deadlift x5

    135-145-150-155-160….need to work on form

    Air squats
    Power Cleans (65#)
    -then ran 400m

    Time: 15:34
    Thanks Heather! You are the best!

      1. You know I love you…when I don’t hate you! I would have never done it if you hadn’t forced my hand…or as I affectionately called it “the deal with the devil” Thanks Kevin!

        Gabrielle, Thanks for helping me and running with me all the time, it really meant a lot to me! πŸ™‚

      2. Tracy – you did all the work πŸ™‚ and I’m happy to be your cheerleader ANY time! Again, I am so proud of you!

  14. CFWUx2

    Weighted Pull Ups x5

    WOD: 15-12-9
    OHS @95
    Power Clean @95

    400m Run

    Time: 17:??

  15. Treego from 2pm to 5:30 – so much fun!

    Warm up times 2 10 pullups on yellow and green band then 10 on green band only

    Strength shoulder press 1s

    35×2, 45×2, 65-70-75-80-85 (PR) Yahooo!! Happy dance and jumping around – sorry to all witnesses πŸ˜‰

    WOD 15-12-9
    OHS 45# all unbroken – so happy this goat is starting to get tamed!
    power cleans 65#

    time 13:13 πŸ™‚ Happy I decided to come in to work on my goat!

    Great job on this workout everyone! Heather I’m so happy the doc gave you the go ahead to start Crossfitting again πŸ™‚ And Elissa – it’s so great that you’re moving back πŸ˜€ Tracy and Cheyenne – you were amazing tonight – very proud of you both! Jane, you should be a stand up comedian you’re so funny!!

  16. WU x 2

    Push Press 5-5-5-5-5-3

    WOD 15-12-9
    Front Squat -65
    Power Cleans 65


    Great job everyone!

    And thank you Gabrielle for not making me pay for that “No puedo” slip. πŸ˜‰

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