You’ll get to experience some of the pain we did over the weekend.
Here is the 4th workout from the Regionals.
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
Enjoy!
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Welcome back! Can’t wait to hear about your adventure, tomorrow. I am canceling for tonight.
May I ask why you’re canceling?
lol, I have a severe case of runningitis.
There is no running Tracy!
I am so vey sorfry to the 6:00 am class. I set the time but forgot to set the alarm to go off. Again I apologize.
No worries Heather. Ed made up a workout for us. We did tire flips, 200m runs and squats.
Warm Up – modified
WOD
12 tire flips(smaller tire)
Run 200m
10 squats
10 tire flips
Run 200m
20 squats
8 tire flips
Run 200m
30 squats
Great job AM crew!
ohhh silly heather. So, we decided to do a triplet that I just threw together after a quick warm up. I call it
SLEEPY HEAD
6 tire flips (medium tire)
200 m run
10 squats
4 tire flips
200 m run
20 squats
2 tire flips
200 m run
30 squats
didn’t have a timer but It was a sprinter for sure nice leg burn 🙂 Good job am crew
we still love yah heather 😉
haha Nice work on the impromptu workout!
That’s awesome Ed!
Heather looks like what…Let’s say med ball run x 5?
Raychell, Heid, Ed and I did a “Special Ed Workout” —
Three Rounds for time:
Tire Flips (6, 4, 2)
Run 200 m
Squats (10, 20, 30)
Time: ????
No one had a stop watch. Good way to keep warm on a chilly morning.
haha special Ed.
SpEd.
haven’t heard that one before *eye roll* 😛
Good job AM crew to modify the WOD and still give your 100%
Special Ed Workout
3 Rounds for time (sort of)
Small Tire Flips: 12-10-8
200 M Run
Squats: 10-20-30
This was a good one Ed. A great leg burn early in the morning. It’s better than Burpees!
I was there this morning but decided to do the posted WOD tonight.
You guys were great! 🙂
If there happens to be 2 5:30 come up Mom and I would love to have them.Thanks!
Already got our 5:30’s, please cancel our 6:30
Thanks Ed for jumping in. Yes, I owe lots of med ball runs.
lol, there was at 1:00am
Congratulations Kevin & Sonia! 😀
CFWU x 3
Strength – Overhead Squats
1-1-1-1-1
75-85-95-105PR-110PR
WOD
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
Time: 11:53
Source: CrossFit Halifax
Cool Stats from the CF Games Page:
Here are some statistics from the first round of qualifying events:
* 4,507 athletes participated in 32 sectional qualifiers across the globe from Los Angeles to Sydney. This broke down into 3,151 men and 1,356 women.
* Of these, 3,365 were in the United States (765 in California alone).
* Canada had 466 athletes, while there were 370 in Australia/NZ, and 187 in Europe.
* Just over 1,200 of these athletes qualified to compete in the Regionals, where they will take on the majority of the 150 2009 Games competitors (who will compete in their home Regions).
* Only 90 individual athletes (45 men and 45 women) will make it through Regionals and compete against the top five athletes from the 09 Games for the title of World’s Fittest Man and Woman in July.
Cool stats! Thanks Jeff 🙂
CFWU x 3 (RR 10 x 3, S/U 15 x 3)
Strength 5’s – Shoulder Press
45-65-75-85-95
WOD
50-40-30-20-10 D/U (subbed 10 d/u per round +
120-90-60-30)
10-10-10-10-10 burpees
—————-
12.43
Gabrielle, thanks again for the offer. Rain check, ok? ;O
LMAO thanks Andy!
CFWU x2 minus the pull ups
Adapted version of the WOD that is no longer posted (there was a different one at 1:00am)
5 rounds
20 sit ups
40 squats
I didn’t have a stop watch but it was about 3 3/4 Blues Brothers’ songs
Your a riot Tracy!
Good on you Tracy! You ROCK!!! 🙂
CW x 3 with Chest to the Bar Pullups. (Thanks for the idea MC)
Push Jerk (3s) 45-65-75-85-95
WOD
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
Time: 5:43
Great job everyone! 🙂
Great time Gill!
Thanks Dan! 🙂
Mob+WUx3 (switched to green band pull-ups yay!) 😀
45-65-85-95-105PR (well sorta PR, nothing was written on the board yet) 😛
WOD:
50-40-30-20-10 DUs
10-10-10-10-10 Burpees
Time: 17:48
Thanks everyone for all the encouragement, this one was a real pain.
Great job on the green bands Mario!
Congrats on moving up to the green band and great job on the workout! You were amazing to push so hard with a stitch in your side 🙂
Its easier to push it when people are motivating you. 🙂
Good job on the DU PR!
CW x 2- Finally get the momentum of chest to bar pull up
Deadlift 5RM: 135-145-155-165-175 YUK
WOD: 50-40-30-20-10 DU
10-10-10-10-10 burpees
Time: 8:35 min
Super happy of my DU!
Everyone did a good job!!
CFWUx3
Overhead squats x3
65-95-105-115-125
WOD:
50-40-30-20-10 DUs
10-10-10-10-10 Burpees
Time: 9:52
WU x 3
Shoulder Press 5RM -> 45-50-55-60×2-60×1
WOD:
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
Time – 8:16 😀
Great push girls & Shane!
WOD at home:
9:47
I know I would have been faster at the gym. 😀
Beating me by 5 seconds is enough. 🙂
Welcome back Kevin and Sonia. You guys did great.
First day back in 12 days. Fricken Commercial!
WU x3
Strength = OHS x5
5-5-5-5-5
55-65-75-85-95
WOD:
150-120-90-60-30 Singles
10-10-10-10-10 Burpees
Time – 8:43
Great work 6:30 crew! It was great to be back and working out with ya’ll!
So SO proud of you Kevin and Sonia! You both are inspirational to know, watch and work out with. Excellent job guys! Now lets sweat and swear at each other some more! *hehe*
Jeremy… again sorry. You should have thrown it right back at my head. I owe ya a beer…. or a salad? *hehe*
Thanks for the kind words, Kevin! It was awesome having so many maritimers there cheering for each other. Everyone gave it there best and should be very proud.
warm up x3
deadlift 1-1-1-1-1
185-225-285-345-365(pr)
WOD
150-120-90-60-30-singles
10-10-10-10-10-burpees
time-11:46
Great job everyone, no worries Liam glad to see you get into the workout
Cool PR to watch! Congrats 🙂
Nice PR!
WU x 3
Strength: Push Jerk 5x 35-40-45-50-55
WOD:
50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees
Time – 13:51
Thanks for all your help tonight Gabrielle! You are great! 😀
Thank you for your kind words Amanda 🙂 You girls are doing so fantastic – it is so great to have you with us 🙂 I was just blown away to see Cheyenne working so hard to the very end of that tough workout! That’s what Crossfit is all about – getting it done. Be proud of yourself Cheyenne (hope I’m spelling your name right) – you rocked that workout 🙂
Gabrielle, not only am I a newbie to Crossfit, I’m also a newbie to navigating through this site. Just reading this today. Thank YOU for your support, motivation and “supervision”
WOD –> 5:37
That WOd really sucks the air out of you!
Warm Up x3
OHS x3
45-50-55-60-65
Singles 150-120-90-60-30
Burpees 10-10-10-10-10
Time: 7:10
Warm up times 3
Strength Deadlift 5’s (yuck is right MC)
105-115-125-135-145
WOD 50-40-30-20-10 DUs
10-10-10-10-10 burpees
Time: 15:50 which is actually fast for me because I was actually able to get up to 8 DU’s in a row a few times (PR up by 5) Sorry, but I’m so happy about this one, I have to toot my own horn – WOOOHOOOOOOOOO!!!
More importantly, Kevin and Sonia we’re so proud of what you have accomplished this last weekend!! I can’t wait to hear more about it at the gym. Welcome back! 🙂
Congrats on the DU PR!
Thanks Dan 🙂