Welcome to the family

I’d like to officially welcome CrossFit Sussex and CrossFit Xclusive to the family. Best of luck to you!

AMRAP in 7min:
Weighted Lunges (length of gym x2)
25 Mountain Climbers
Bear Crawl (length of gym x2)

Jumping for the bar

47 thoughts on “Welcome to the family”

    1. … and now if history repeats itself, we should see a few more new members in the muscle-up club before the end of the week! 🙂

  1. OHS 5x
    55-60-65-75 (stopped due to wrist pain)

    WOD (scaled)
    Used 10# for weighted lunges instead of 25#

    Total 2rounds

    Great job 7am crew! Nice to meet you Melissa and Sebastien 🙂

  2. Deadlift x5
    120 130 145 165 180 PR Reps

    Wod @ 25# – 3 Rounds + 1 full length of gym and 3/4 of the way back lunges

    Congrats Ryan and Martine!

  3. Wu x 2
    Stretch hip Flexer still doesn’t feel right
    WOD
    w #10
    = 2 rounds
    Mountain Climbers aren’t my favourite maybe it’s a flexibility issue… No pain during the lunges 🙂

  4. OHS 3x
    35-15-20-25-35 – I had to go back, my technique was off today. Tks for the help Kevin.

    WOD (scaled)
    Used 10# for weighted lunges instead of 25#

    Total 2rounds + lunges

    Leg burner!

  5. CFWU x 2

    Shoulder Press
    3 x 95
    3 x 115
    3 x 125
    3 x 140
    3 x 155

    WOD: AMRAP in 7 min

    Weighted Lunges #45
    25 Mountain Climbers
    Bear Crawl

    2 Rounds + 3/4 Lunges

  6. wu x 2
    clean x 5
    95-105-115-125-135
    Thanks for the coaching Marc and Rob!

    WOD: AMRAP in 7 min

    Weighted Lunges #45
    25 Mountain Climbers
    Bear Crawl

    2 Rounds

  7. wu x 2
    Sumo Deadlift x q
    75-95-105-115-125

    WOD: AMRAP in 7 min
    Weighted Lunges #45
    25 Mountain Climbers
    Bear Crawl
    1 Rounds + Bear Crawl

  8. wu x 2
    strength – Deadlift x 5
    185,225,245,265,275

    WOD : AMRAP in 7 min.
    Weighted Lunges #45
    25 Mountain Climbers
    Bear Crawl

    Total rounds -2 Rounds + 12 Bear Crawl

  9. WU X 2
    Strength – Push Press 5’s
    45-65-75-85-95-100

    WOD : AMRAP in 7 min.
    Weighted Lunges #45
    35 Mountain Climbers
    Bear Crawl

    2 rounds + 14 mountain climbers

    Yes, I actually did 35 mountain climbers in each round. I was wondering on the way home why you only had to do 50 when you counted them individually and then I checked my book. Oops!!

    Want to add my congrats to Evan on his muscle up progress (he maintains that it isn’t perfect yet). I’m impressed anyway and inclined to believe Jeff who witnessed the miracle!
    This is huge Evan; enjoy your success.

  10. WUx2 (no pullups – tweaked shoulder yesterday on thrusters)

    Front Squat x 5
    95-115-125-135-145

    WOD: AMRAP 7 min

    Weighted Lunges @ 25#
    25 Mountain Climbers
    Bear Crawl (awkwardest bear ever…)

    2 rounds + 10 Mountain Climbers

    Cashout: Spider-Man Stretch (and updated scoreboard)

    And belated congrats to Evan on his muscle-up, very inspiring!

  11. Hi Kevin,

    I just noticed that there is a 4:15 spot available tomorrow, but the system will not let me book it. May I have that space? Thanks.

  12. OHS 1’s
    45-65-95-115 stopped due to soreness in back

    WOD with 45# -> 3 rounds and 9 Mountain climbers.

  13. WUx3
    Subbed Strength for Stretching, foam roll, and lacross ball. 3 rounds of 10 back extentions.

    WOD: AMRAP 7 min

    Weighted Lunges @ 45#
    25 Mountain Climbers
    Bear Crawl

    2 rounds + 1/2 WL

    Great job 6:30 crew!

  14. press x 3
    95,105,115,125

    WOD subbed due to knee gimpyness

    200m row then 2 rds of

    5 hspu
    10 ring dips
    15 ring pushups

    finish with 200 m row

    7:08

    Thanks to Marc for the help. We tried to make a wod that would finish close to the main group’s WOD.
    Great job 5:30/6:30

  15. If you’ve logged into ZenPlanner, you may have noticed that some of the classes show 1 space available. The class limits have been changed to 11. However, there was issue. If there was a wait list for that class, it wouldn’t automatically bump the next person into that class.

    The issue has been resolved, and the next person was moved in manually.

    Sorry for the confusion.

  16. WU x 2
    Strength = Deadlifts x 5
    165-185-195-225-255

    Thanks for the coaching Gab!

    WOD:AMRAP 7 min

    Weighted Lunges @ 45#
    25 Mountain Climbers
    Bear Crawl

    2 rounds + 3 MCs

    Real leg burner, specially after Deadlifts X5.
    Great work 6:30 crew!

  17. WU x 2
    Strength: Push jerk
    3 x 95,105,110,125,145

    WOD: AMRAP in 7min
    Weighted lunge walk (length of gym x 2) #45
    25 Mountain climbers
    Bear crawl (length of gym x 2)

    2 Rounds + 4 bear crawls shy of finishing, Grrrrrrrrrrr, so close.

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