Thursday WOD

5-10-15-10-5 reps
SDHP (95/65#)
Bar-facing Burpees

Update: We interrupt this regularly scheduled 800m run with 20 squats

35 thoughts on “Thursday WOD”

  1. Wow rough morning for me. I don’t know if it’s my allergies or a virus, but it’s draining ALL my energy.

    Strength: Shoulder Press 1x
    65-85-95-105f-100 …yep, I failed at 105. That’s how miserable I felt.

    WOD: 5-10-15-10-5 reps
    SDHP (85#)
    Bar-facing Burpees

    Time: 6:23

    I was debating up to the 10 second countdown if I was going to do the workout or not. Finally decided to do it at a scaled weight. Glad I scaled. Also glad I did it.

    Hope I feel better soon

    Guy you look like a zombie in the morning but I still love you. Please don’t eat my brains 🙂

    1. Something’s going around I think… I’ve been feeling nauseated and energy zapped for the last couple of weeks – I feel your pain! Kudos for toughing it out and getting a great time Patrick 🙂

    Saturday, September 17th, 10:00am

    • 35 Athletes signed up so far!
    • Online registration. Click “All Calendars” to view.
    • Please advise Jeff/Marc if necessary to cancel.
    • Donations are encouraged for the Canadian Cancer Society.
    • Limited Memberships are able to register for this event.
    • Scaling of the WOD will be available.
    • Heats and Scoring partners will be scheduled.

    Haven’t signed up yet? What are you waiting for?!!! 😆

    1. This is going to be a great community event and workout! It would definitely be fun to see more of our great crew there 🙂

  3. Mobility, then Marc’s special warmup

    Strength: Deadlifts
    5x 110-120-130-150-170

    5-10-15-10-5 reps
    SDHP (55#)
    Bar-facing Burpees

    T = 9:29 ? I forgot to write it down

    I hate SDHP’s, but starting to like burpees a little better now. Finally. 🙂

  4. Mobility
    200m jog
    20 squats
    10 push ups
    20 KBS(25#)
    10 pull ups
    2 min practice DU
    Strength = Push jerk x 3

    WOD: 5-10-15-10-5
    SDHP (45#)
    Bar-facing Burpees

    Time = 8:36
    Cash out – wall stretch

  5. Mobility
    200m jog
    20 squats
    10 push ups
    20 KBS(25#)
    10 pull ups
    2 min practice DU
    Strength = Push press x 3

    WOD: 5-10-15-10-5
    SDHP (85#)
    Bar-facing Burpees

    Time = 7:33
    Cash out – wall stretch

  6. Is there anyone planning to be a spectator on Saturday for FGB and not participate in the WOD? If so we may need your help as a scoring partner in the later heats as there are a few people that need to leave early. If you could help out please let me know. Thanks! 🙂

  7. Please cancel my 4:15, gonna stay at the library another while…Will register for 5:30 or 6:30 after. Sorry I thought I could cancel an hour before the start of class and the system want let me! Thanks

  8. Special WarmUp:
    200m Jog; 20 Squats; 10 Pushups; 20 KBS (35#);
    10 Pullups (purple band); 2 mins. Skipping (DU practice)

    Strength: Power Cleans
    (X5) 65 – 75 – 80

    WOD: @ 45#
    Time: 9:39

    ~ Liked doing a different warm-up for a change.
    ~ Very low energy tonight and felt like I was struggling to get through the WOD, so hopefully it comes up again in the future, as I know there would be improvements.

  9. Mobility X1
    Special Warm-up:
    200m Jog; 20 Squats; 10 Pushups; 20 KBS (35#);
    10 Pullups (purple band); 2 mins. Skipping

    Strength: Shoulder Press x3

    WOD: 5-10-15-10-5
    SDHP (75#)
    Bar-facing Burpees

    Time: 7:25

    Thanks for the push Johnny!!!

  10. Special Warm-up:
    200m Jog; 20 Squats; 10 Pushups; 20 KBS (35#);
    10 Pullups (purple band); 2 mins. Skipping

    Shoulder Press


    I screw up all my % on my strength this morning. Not a good strength day.

    WOD: 5-10-15-10-5

    SDHP #95
    Bar Facing Burpees

    Time: 8:15

      1. A little better, it’s like the pain is moving. Could barely walk on campus this am, went away during the day. I’m still considering your advice Gabrielle. Looks like I might have to consult 😉

  11. Mobility
    Special warmup:
    400m row
    20 squats
    10 pushups
    20 KBS (25#)
    10 pullups

    Strength: Push press (x1)
    **got greedy and tried for 130….should’ve know better….I’m still happy with my 5# PR**

    reverse burpees
    Time = 5:33

    *subbed reverse burpees to spare my injured calf muscles. Gotta admit, I kinda liked them today*

    Great work 4:15 crew!

  12. MOB
    Warm Up

    Strength: Back Squat
    1 x 105,120,135,155,175… Felt real good and… 1 x 185,200

    SDHP #95
    Bar Facing Burpees

    Time: 6:50

    Was nice to meet a Great new member tonight, excellent workout pace Chris.

  13. I loved the warm up tonight!!

    Strength: Practiced SDHP

    WOD: Rx @65lb

    Time: 8 minutes. My SDHP’s sucked during the WOD. I wasn’t duing the thumb wrap around the bar so I had no rhythm/momentum at all. I practiced them again after the WOD and they felt better.

    I enjoyed the WOD despite the SDHP’s!!

    Good job 6:30 crew!

    Thank you Heather for coaching!

  14. Different warmup tonight, I liked it!

    Strength 5’s
    OHS – 45-55-65-75-85

    SDHP (65#)
    Bar facing burpees
    Time: 9:50 something

    Was nice to see a full 6h30 class! Thanks for the coaching Heather!

  15. Mobility x 1

    Special warm-up consisting of:

    200m Jog
    20 Squats
    10 Push Ups
    20 KBS (25#)
    10 Pull Ups (Purple Band)
    2 min Skipping

    Strength – Dead Lift (x5 Reps)

    95 ; 115 ; 135 ; 160 ; 180

    WOD: Thursday WOD
    Reps: 5-10-15-10-5
    Sumo Dead Lift High Pull (95#)
    Bar-facing Burpees

    Time = 7:30

    Note: Bloody Shins = Awesome Workout!

    Thank You Everyone for helping out a newbie … very appreciated!

  16. WU – mobility,
    200M row, 20 Squats
    10 Push Ups, 20 KBS 35#
    10 pull ups, 2 min skip

    Back Squats 1’s
    105-135-165-195PR…..stopped there

    reps 5-10-5-10-5
    SDHP 95#
    Bar Facing burpees

    as Rx’d – 10:08
    …I was doing overhead clapping on each of the first 40 burpees until Steph told me no need….haha…next time will be quicker 🙂

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