The Punisher

50 Med Ball Situps
1 mile Med Ball Run
50 Med Ball Situps

Partners in crime.

97 thoughts on “The Punisher”

  1. Mobility

    WU x 2

    Strength: shoulder press
    5x 115-135-145-155×4-160×3

    WOD: The Punisher
    (with 20# med ball)
    50 Med Ball Situps
    1 mile Med Ball Run (scale 800m)
    50 Med Ball Situps
    Time: 13:01

  2. Strength OHS x 5

    WOD The Punisher @ 14#
    50 Med Ball Sit-ups
    1 mile med ball run
    50 Med Ball Sit-ups

    Time= 15:20

    Wow! Great workout, Heidi you really motivated me to finish that run!

  3. Mobility
    WU x 2
    Strength: Foam roller

    WOD: ”The Punisher”
    50 Med Ball Sit ups(20#)
    scale – 800m Med Ball Run(20#)
    50 Med Ball Sit ups(20#)

    Time: 10:48
    cash out – 15 MacKenzie Push ups

  4. mobility
    wu x 2 with Figure 4 2×10 sec each leg
    strength – Push Jerk x 5
    50, 55, 60, 65, 65, 70 have to go lower and land my feet closer Thanks Jo need some more work

    WOD : “Th Punisher”
    scale – 35 Med Ball Sit ups(6#)
    scale – 800m Med Ball Run(6#)
    scale – 35 Med Ball Sit ups(6#)

    Time = 8:39 (should have only scale the run and used10# med ball)
    cash out – Figure 4 2×20 sec each leg
    15 MacKenzie Push up
    Practice skill of the week – Wall Ball 2fer1

  5. Mobility

    WU x 2

    Strength: Push Jerk
    65 Tried just couldn’t get it this morning

    WOD: “The Punisher”

    50 Med Ball Situps (10#)
    1 mile Med Ball Run (scale 800m)
    50 Med Ball Situps

    Time: 11:29

    Cash Out: 15 Mackenzie Push ups

  6. Mob / WU x 2

    Strength: Back Squat x 5 @ 50%
    80 – 85 – 95 – 110 – 120
    Really glad to be easing my way back to squats!

    “The Punisher”
    50 Med Ball Situps @ 20#
    1 mile Med Ball Run (scale 800m)
    50 Med Ball Situps
    TIME: 11:32

    Really would have liked to do the 1 mile. Got 5/600m before knee pain crept back so I scaled to the 1/2 mile. Still very pleased with my progress this AM!

    Cash out: 15 Mackenzie Push ups

    Nice job 7 AM-ers!

    1. Great work Blake. Way to listen to your body and ease yourself slowly back in to squatting/running…hope you’re back to 100% soon ๐Ÿ™‚

  7. WU x 2

    Strength 3 x shoulder press

    WOD “The punisher”

    35 med ball situps (35)
    800m run
    35 med ball situps


    Note to self: Only scale the run only next time. Should of continued to 50 situps. On another side, I was able to complete a 90 degree floor rotation in 35 situps. And that’s why I don’t use a mat my friends!

  8. WU x 2 – making it to eye level with good rhythm on Butterfly pullups.

    Strength: Cleans x5
    115-125-135-145-155(PR #5)

    WOD @ 20# med ball

    Time: 13:10

    Felt some good to be in the box this morning. Well everyone started eating clean last week; it was probably my worst week. Time to unofficially start the challenge with you guys.

    1. Nice job!!! You can eat like crap and still get a crazy time like that??? Paleo is going to be like ROCKET FUEL for you! We’re going to have to change your name to “The Flash”. Do you have a red unitard?

  9. Mob
    Strength. Hand stand slap-chops

    WOD. ย “the Punisher”
    50 med ball sit ups
    1 mile med ball run
    50 med ball Situps.ย 

    In 15:34

    Rob Brydges

  10. Wu x 2
    Front squat x5
    The punisher
    50 Med ball sit ups 20#
    1 mile med ball run( scale 800m) 20#
    50 med ball sit ups 20#

  11. Mobility
    WU x1

    Push Jerk 3s

    The Punisher at #20

    50 medball Situps
    1 Mile Medball run
    50 Medball Situps

    Time 15:19 RX

    Great coming to the morning class today not very often i see the morning crew nice seeing you all.

  12. Visited Crossfit Kingspoint, Orlando, very awesome box
    Strength EMOTM 10 mins 2 thrusters

    Wod Rx
    4 rounds for time
    Row 21 calories
    15 kbs, 53#, kb must touch the floor
    9 burpees
    Rest 1 min between rds
    Time 10:40
    I represented crossfit Moncton well, by getting the fastest Rx time of the morning. Woohoo

    1. Question: KB must touch the floor? I’ll need you to demonstrate one of these for me when you get back ๐Ÿ™‚

  13. Mobility
    Warm Up x 2

    Push Jerk 5x

    WOD Rx’d: 15:24

    Another humbling experience. My bad shoulder didn’t seem to be a factor in this wod and I thought I would do well, however muscle fatigue kicked in really quick on everything I did.

    Lots of people did awesome on this one. Nice work!

  14. Sad that I am missing this one!

    I am looking for a few volunteers for the Girl Power event on October 6th. Volunteers will still get to take part in the WOD. If you are able and are interested, email me ([email protected]) or grab me at the gym. ๐Ÿ™‚

  15. WU

    Sumo DL to 215 x 5. Felt great this morning. This was a 10% reset since I haven’t deadlifted anything in 2 weeks.

    50 med ball situps (10#)
    1 mile med ball run
    50 more med ball situps
    =16:50 I think. The run sucked but that’s not a new thing for me… Haha! Great work 6am’ers ๐Ÿ™‚

  16. Mobility
    WU x 2

    Push jerks x5 55-65 -70 (stopped due to lower back pain)

    WOD: โ€œThe Punisherโ€ as Rxed (woot! woot!)

    50 Med Ball Situps @ 14#
    1 mile Med Ball Run
    50 Med Ball Situps

    Time: 15:06

  17. Mobility
    WU x 2

    Foam Rolling & Lacrosse ball (I felt super tired today, my arms were not collaborating at all)

    WOD: โ€œThe Punisherโ€ as Rxed

    50 Med Ball Situps @ 14#
    1 mile Med Ball Run
    50 Med Ball Situps

    Time: 15:56

    Glad I did it Rx, good job everyone!!

  18. MOB – WU x 2 (no pull ups)

    Strength: Front Squat x 5

    105, 115, 120, 130, 140

    WOD: โ€œThe Punisherโ€

    50 Med Ball Situps @ 20#
    1 mile Med Ball Run
    50 Med Ball Situps

    Time 17:06

  19. Mobility Class w/Joanna – LOVED this class and will make it a part of my weekly schedule from now on, as much as I can. ๐Ÿ™‚ Thanks, Joanna!

    WU x 2

    Strength: Deadlift = 5×60-65-70-75-80

    Thanks for the correction of my form, Kevin!

    WOD: “The Punisher”
    50 med ball sit ups @ 4#
    800m run
    50 med ball sit ups @ 4#

    (I could have used more than this, I’m sure Time to pry my fingers off the door frame of my comfort zone!)

    I was glad I did 50s. I was going to do 35s for the sit ups without even giving myself a chance to push and do more. But the 50s happened! ๐Ÿ™‚ Now, to add more med ball weight.

    Great class, 5:45ers! ๐Ÿ™‚

    1. Glad to have you in the mobility class shoulder partner! And great job on the wod – 50 medball situps are serious stuff ๐Ÿ™‚

  20. Mobility
    WU x 2

    Strength Cleans 5 x 60-65-70-75-80

    WOD “The punisher”
    50 medecine ball situps (10lbs)
    1 mile run with medecine ball
    50 medecine ball situps

    Time : 14:48

    The run was hard on the first lap but then I just wanted to finish it so I think I did better on the second half ๐Ÿ™‚ Jill GREAT job on those situps !!! See you Wednesday people ๐Ÿ˜€

  21. WU x 2

    back squat x 5
    170-195-225-250-280 (5# PR for reps)

    WOD: โ€œThe Punisherโ€ Rx

    50 Med Ball Situps @ 20#
    1 mile Med Ball Run
    50 Med Ball Situps

    Time: 17:44

  22. MOB, Wu x 2
    Strength; Shoulder Press 35, 40, 45, 50, times 5 reps. 55 x 1 rep.

    Nice working with you Jill and Tracy (even though Tracy asked me if I had a shoulder injury..I had to tell her this was me at 100 percent healthy lol!!).
    WOD :
    50 med ball (10lbs) situps
    1600m row with a a 20 lbs vest
    50 med ball (10lbs) sit ups
    time 14:35

    It was nice seeing so many people working out. It was fun.

    1. I literally fell on the floor laughing when I read this one!! you are sooo funny!! nice job on the row tonight too Laura, you looked all military with the vest on!

  23. Mobility

    WA x 2

    Strength – cleans
    20# 25# 30# 35# 40#

    WOD “The Punisher ”

    50 med ball sit ups 10#
    800m med ball run
    50 med ball sit ups


    Cashout 15 Mackenzie pushups

  24. WU x 2

    Shoulder press x 5 — 95-100-105-115-120 x 4

    WOD Rx’d — Time: 19:46

    Thanks Frank and Mario for pushing me at the end to complete this in under 20. My ankle failed me on the mile, so I had to hobble the last 800.

  25. WUx2

    Strength- OHS x5
    Then mod OHS with arms not as far apart with 15# bar.

    WOD as Rx’d (20#)
    โ€œThe Punisher โ€

    50 Med Ball Situps
    1 mile Med Ball Run
    50 Med Ball Situps


    Cashout 15 Mackenzie pushups
    Foam Rolling
    Daily Planks to 5min

    Great Job 6:45 crew!

  26. No strength

    WOD with 10#

    T = 14:51

    I was stressed about this one all day, I was pretty sure this one wasn’t going to chew me up & spit me out. It wasn’t nearly as bad as I had imagined though. I think I might even have liked it. Faster run next time though.

    I was one of the first ones done the situps and out the door, and then every single person passed me on the run. Ahhh Crossfit, such a confidence booster, yet so humbling at the same time. lol

    1. as a crossfitter you are suppose to relish the opportunity to attack the unknown, its how you expand your circle of your experience!! and push that margin out further!! and yes I brought the teacher an apple when I was at my Cert!! lol.. you did awesome today!

  27. Mobility Class – shoulder stretching/mobility – ahhhhhhhh! Thanks, Jo!

    WU x 2 (sub ring rows for pull ups)

    Strength: OHS (x5)
    (held for 3 seconds at the bottom of 45# and 65# sets)

    WOD ” The Punisher” as Rx’d
    50 med ball sit ups 14#
    1 mile med ball run
    50 med ball sit ups

    Time = 14:46

    Cashout – Mackenzie push ups

    Great job 5:45 crew ๐Ÿ™‚

  28. mob
    2x WU

    skip strength and did more knee mobility.. and stretching

    wod Rx
    This was a fun wod, went through the first round of situps unbroken and the first lap of the run was ok, but suffered on the second lap as I couldn’t figure out where to carry the damn med ball for more than 8 seconds at a time!! lol.. great job 4:15 crew

    1. Great time on the run, “hop-a-long”. ๐Ÿ˜‰ Glad your knee is feeling a bit better…maybe not “1-mile-med-ball-run” better, but better just the same.

  29. WU X 2

    Strength – Squat Cleans X 5

    95-115-135-145-150 (work on opening the hips up fully)

    WOD – “The Punisher” Rx’d

    50 Medball Situps
    1 Mile Medball Run
    50 Medball Situps

    Time – 20:56

  30. Valรฉrie Arseneau

    Session with Crossfit Summerside!

    Strength 1x 40 powersnatch (arrived late… had a hard time finding the place)

    2 rounds of :
    – 3 rounds of 8 hang snatch 55# and 8 push ups
    – 1 min double unders

    Wasnt sure what weight to take as I was late… ended up with 55# after my first 8 I said “Shit thats too heavy!” and Jeff said “Nah… you’re good”…. It was heavy!! broke it down to 2 and 3 reps.

    Super nice bunch at that box!!! ๐Ÿ™‚

    1. Valรฉrie Arseneau

      oh and time was 10:46 something like that. Forgot to write it… was chatting with all the other crossfitters.

  31. WU x 1

    Back Squat x 1:
    105-120-140-160-175 PR

    WOD: Rx’d @ 14#
    Time = 15:56

    I don’t think I’ve ever been so happy to set foot back in the gym door as I was following this run. Shoulders are feeling it.

  32. MOB class
    Wu X 2

    Push jerk X 1
    85-100-110-120 Form was bad (looked like push press) back to 95 x 3
    Apparently I bend my elbows in every lift!! Gotta stop that…

    The Punisher Rx’d

    50 Med Ball Situps (14#’s)
    1 mile Med Ball Run
    50 Med Ball Situps


    One mile run was more like a trot, but the situps were great – only had to break them to get myself back on the mat – how do you people not sit-up your way right off the mat??

    Glad I did it Rx’d thanks for setting the bar high Elba and Michele! (Peer pressure works ๐Ÿ™‚ )

    1. Did you not notice me wriggling back after every 4th or 5th situp? I’m just happy my clothing stayed where it was supposed to ๐Ÿ˜‰

  33. Mobility class

    WU x 2

    Strength: Push Jerk

    WOD: โ€œThe Punisherโ€

    35 Med Ball Situps (10#)
    1 mile Med Ball Run (scale 800m)
    35 Med Ball Situps (10#)

    Time: 9:55

    Ran an extra 800m without the med ball after.

    I’m disappointed I didn’t do this as Rxโ€™d. I was worried since I never have run over 800m or done Med Ball Situps.

    Thanks for all your help tonight “Coach Lora” and loved the Mobility class Joanna.

  34. WU X 2

    Strength โ€“ push jerks X 5


    WOD โ€“ โ€œThe Punisherโ€ Rxโ€™d

    50 Medball Situps
    1 Mile Medball Run
    50 Medball Situps

    Time โ€“ 19.04

    Was thinking of scaling the run but glad I didn’t.

  35. Nothing to be disappointed with at all, Kevin! Even scaled, you still got a great workout. Probably even better than if you would have tried Rx, AND you didn’t have to stop because of back pain! I think you chose wisely. ๐Ÿ™‚ Slow and steady, my friend. Slow and steady…

  36. Mobility
    Warmup X 2

    Strenght: Clean (X 5)
    30 – 35 – 40 – 45 – 45

    WOD: The Punisher
    35 Goblin squats (20 lb)
    800m run (6 lb)
    35 Goblin squats (20 lb)

    Time: 12.22

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