Thursday WOD

21-15-9 reps of:
Burpees
Situps
Pullups

Compare to Feb.4/10

Gilles and Steve doing the couch stretch

54 thoughts on “Thursday WOD”

  1. Press 5x
    45-65-75-85×4-80

    21-15-9 reps of:
    Burpees
    Situps
    Pullups

    6:23 (Missed PR by 5 seconds) Sore legs and fatigue were big factors.

  2. Press
    45×10
    65×5
    95×3
    115×1
    125×1
    130xF
    130xF
    No pain in the shoulder. I think Sonia fixed me!

    21-15-9
    Burpees
    Situps
    Pullups

    5:32 (PR by 3 seconds)
    Would have been faster, but the clock stopped, so I had to run into the office to get a stopwatch. Next time Sonia, I’ll kick your butt!

  3. WU x 2
    Strength: OHS x 1
    45-55-65-75-85(PR)

    WOD: 21-15-9
    Burpees
    Sit ups
    Pull ups (no band)

    Time: 9:58

    Thanka a bunch Pat for the tips on the OHS and the encouragement during today’s WOD.

    Good job morning crew!

  4. instead of strength did some stick rolling on the legs!!!

    21-15-9
    Burpees
    situps
    pullups

    Time: 5:15 (PR by over 1 min!!) Liked this wod, great job everyone… and be ready for the new coaches next week hehehe!!!

  5. Have fun at the cert Marc, Pierre, Sonia, Martine and Jeff (hope I didn’t miss anyone!) I know you will all do great and make CF Moncton proud 🙂

    Have fun shopping and spending time with your friends Steph 🙂

    1. Thanks. I actually got an email from H.Bergeron this morning…. I think she’s flurting with me… NOT hahah

      1. Hey you’re not supposed to see this. She’s all yours Jeff Saturday night but Sunday she’s mine 🙂

      2. I’m only just learning today that you guys are going for your certification, I’m excited for you! Have fun, good luck, etc.

  6. Hey Kevin.. Sorry for the short notice but I would like to cancel my 5:30 as well. I am not feeling 100% today.

  7. WU x 2
    WOD 21-15-9
    Burpees
    Situps
    Pullups (strict green band)

    Time: 10:06

    Stressed and super tired today, but glad I could get my mind off my exams for a bit during my workout… Back to the books!

  8. 21-15-9
    Burpees
    K2E
    Ring pullups

    9:47

    Since Tuesday, I feel a burning sensation in my hamstring…. I found out it is because I pulled it! That sucks…

  9. CFWU x2

    Strength: Shoulder Press
    1x 50-55-65-70-80(f)-75(f)-75(f) Damn you…

    WOD:

    21-15-9

    Burpees
    Situps
    Pullups

    T=12:30

    1. Amanda that’s so awesome! Congratulations on your tremendous progress! You’re one strong and beautiful woman 🙂

  10. WUx2

    A bit of stretching on the legs…

    Back Squat x5
    175-185-195-205-215 … matched old 5RM PR, these squats are the first to feel this good in a long while, happy about that, considering Tuesday’s “Quads of the Gods” WOD…

    WOD: 21-15-9
    – Burpees, Sit-ups, Pull-ups

    Time = 8:06

    Also my first workout (I think) with no bands. Yay!

  11. CW x 2 (10 strict ring dips – 4 in a row)
    Deadlifts (10s) 45-135-145-155

    WOD
    Time – 5:54 (12 second PR)
    Situps were by far the worst. Need to work core.

  12. CFWU x 2

    Strength – Overhead Squat x 1
    75-85-95-110-120F-120F

    WOD – 21-15-9
    Burpees
    Situps
    Pullups

    Time: 7:44 PR by 20 secs

    1 min plank

  13. WUx2

    Practiced some kipping pullups. Getting better but not there yet 🙂

    Strength – Push Press X3
    85-105-115-125-135(f)
    Need to drop weights a bit and practice form.

    WOD:
    21-15-9
    Burpees
    Situps
    Pullups (green band)

    8:50

    Practiced my first ring dips using green bands.

    Great job Gillyon and Andrew!

    Good luck to all going to Boston for their certification!

  14. WU x 2

    Front Squats x 3 reps.
    95-105-115-125-135(F)..bottomed out

    WOD:
    21-15-9
    Burpees
    Sit ups
    Pull Ups (Green Band)
    Time: 9:49

    The pull ups sucked big time…as per my usual. Maybe someday I will embrace them & love them, but not yet.

  15. WU X 2 (+10 K2E)
    (pull up – new blue bands, push up 10 and 6 in a row!!)

    Strength – Overhead squat
    45-60-65-75-85

    21-15-9
    burpees
    situps
    new blue band pull ups

    = 9:36

      1. Yeah, at one point I was able to bring it up on IE but not in Firefox, then they were up in both, then it went out in Firefox again. Back up for both for now.

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