Wednesday WOD

4 rounds
5 HSPU (sub 2x pushups)
25 Squats
The warm-up area before we moved in

42 thoughts on “Wednesday WOD”

  1. WUx2

    Strength: Back Squat
    1x 95-105-120-135-145-155
    Thanks Marc πŸ™‚

    WOD:
    4 rounds:
    – 10 pushups
    – 25 squats

    First time doing pushups from my toes since I hurt my shoulder in January, so I’m very pleased that I did them even though they were super slow and weak.

    I forgot to write my time; I’ll stop at the gym after work and get it…since I work right next door to it now. πŸ™‚

  2. Dave is going to pop by the gym today and pick up a women’s black Crossfit Moncton tshirt. Already arranged this with Kevin and Jo. So, whoever is coaching at 4:15, he will be popping in to steal them. πŸ™‚ Shirts are in the storage room in a box under the towels. πŸ™‚

    1. They are in one of the big blue containers on the floor by the door. There may be only red ones left.

  3. Squeezed in a quick workout at CrossFit Colosseum this morning.

    AMRAP 12min
    15 SDHP (45#)
    20 Box Jumps (24″)
    30 Double Unders

    6 rounds + 15 SDHP + 20 Box Jumps

    Very hot and sweaty here. Humidex was 41 yesterday and still sticky this morning.

    Off to Canada’s Wonderland now!

    1. Same WOD as Kevin 45# SDHP and 20″ box

      4 rounds 4 SDHP

      I survived all the roller coasters at Canada’s Wonderland and Kevin is still alive even though he made me do ones I didn’t want to lol it was fun!

  4. WU x2

    Strength: Back Squat
    3x 55-65-75-85-95

    WOD:
    4 rounds:
    – 10 pushups
    – 25 squats

    time 3:30

  5. WUx2
    Strength: Back Squat x 5
    135,155,175,190,205

    WOD:
    4 rounds:
    – 10 pushups
    – 25 squats
    Time = 3:18

    cashout – hip external/1 min each leg

  6. WUx2
    Strength: Push press x 1
    50,60,70,75,85(F),85(F)

    WOD:
    4 rounds:
    – 10 pushups (Knees)
    – 25 squats
    Time = 4:15

    cashout – hip external/1 min each leg

    1. PINK everywheres! Pink shirt, pink, tight shorts and pink knee high socks. Well…that is my vote.

  7. I’m sorry for the late notice but I cannot make the 5:30 class. I can’t seem to cancel on zenplanner.

    And Ed, you will look stunning in pink knee socks!

      1. Hi Jeff, I’m going to take this evening off as well. I’m currently signed up for 6:30.

  8. WU x 2
    Strength: push press (3x)
    65-75-85-95(pr for reps)-100(pr for reps)

    WOD
    Plank pushups (sort of) instead of HSPU
    Time 5:09
    Thanks for the coaching Marc !
    The new place looks great!!

  9. Back Squats – 5R
    135-155-175-195

    WOD (Rx’d)
    4 Rounds…
    5 HSPU
    25 Squats

    Time —> 2:58

  10. WU x 2 did 4 rather ugly kippings pullups and the rest using the green band…

    Strength goodmornings 10s

    35-45-50-55-60

    WOD 4:22 pushups on toes – first 10 unbroken, then 5-5, 5-5 and 3-3-2-2; first 25 squats unbroken, then 15-5-5, 15-5-5 and 10-5-5-5

    Great job on this WOD 3:15 crew πŸ™‚ thanks for the coaching Marc!

  11. Front Squats – 5R
    95-105-115-125-130

    WOD (Rx’d)
    4 Rounds…
    10 PU
    25 Squats

    Time β€”> 6:18
    cashout – hip external/1 min each leg

  12. WU x2

    Push Press x3
    55-65-75-85-90

    WOD:
    4 rounds of
    10 Push Ups
    25 Squats

    Time: 2:50

    PR on Double Unders-> 38 YAHOO!!!!!!

  13. WU x2

    Push Jerk x 5

    90-95-105-125-135

    WOD:
    4 rounds of

    5 HSPU (with 25# plate)
    25 Squats

    Time: 4:39

    Cash out – Hip external 1 min. ea. leg

    HSPU’s were all unbroken, another quickie but a goody (TWSS) πŸ™‚

  14. WUx2
    Strength: Front Squats x 5
    75-95-105-115-135

    WOD:
    4 rounds:
    – 10 pushups
    – 25 squats
    Time = 3:07

    cashout – hip external/1 min each leg

      1. lol, thanks, I’m slowly starting to see improvments after 2 months of CrossFit πŸ™‚

  15. WU x 2
    practice wide grip pullups/ double unders

    WOD:
    4 rounds:
    – 10 pushups
    – 25 squats
    Time = 3:08

    Row 500m
    Run 800m

    cashout – hip external/1 min each le

  16. WU x 2
    Push Press 1’s
    85-105-125F-125-135F

    WOD 4 rnds
    10 Push Ups
    25 Squats

    Time 3:31

  17. WU x 2
    Back Squats
    35, 45, 55, 65 & 85(PR)

    WOD – 4 Rounds
    Push ups (2 sets regular / 2 sets on knees)

    Time 3:21

    Cash out – Hip External

  18. WU @ 2
    Strength: Back Squat 5’s
    60-65-70-75-80
    WOD:
    4 Rounds
    10 pushups
    25 squats
    6:19

  19. wu x 2
    strength back squat 5 rounds: of 5 x 65
    (appreciate tips, Pierre!)

    4 rounds of 10 push ups & 25 squats
    5:32

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