We’re back today

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


53 thoughts on “We’re back today”

  1. Welcome back! Can’t wait to hear about your adventure, tomorrow. I am canceling for tonight.

  2. Heather (Mum)

    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.

  3. No worries Heather. Ed made up a workout for us. We did tire flips, 200m runs and squats.

    Warm Up – modified
    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!

  4. ohhh silly heather. So, we decided to do a triplet that I just threw together after a quick warm up. I call it


    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 😉

  5. 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.

  6. 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!

  7. I was there this morning but decided to do the posted WOD tonight.
    You guys were great! 🙂

  8. CFWU x 3

    Strength – Overhead Squats

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    Time: 11:53

  9. 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.

  10. CFWU x 3 (RR 10 x 3, S/U 15 x 3)

    Strength 5’s – Shoulder Press

    50-40-30-20-10 D/U (subbed 10 d/u per round +
    10-10-10-10-10 burpees

    Gabrielle, thanks again for the offer. Rain check, ok? ;O

  11. 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

  12. CW x 3 with Chest to the Bar Pullups. (Thanks for the idea MC)
    Push Jerk (3s) 45-65-75-85-95

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    Time: 5:43
    Great job everyone! 🙂

  13. Mob+WUx3 (switched to green band pull-ups yay!) 😀

    45-65-85-95-105PR (well sorta PR, nothing was written on the board yet) 😛

    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.

    1. 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 🙂

  14. 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!!

  15. CFWUx3

    Overhead squats x3

    50-40-30-20-10 DUs
    10-10-10-10-10 Burpees

    Time: 9:52

  16. WU x 3

    Shoulder Press 5RM -> 45-50-55-60×2-60×1

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    Time – 8:16 😀

    Great push girls & Shane!

  17. First day back in 12 days. Fricken Commercial!
    WU x3
    Strength = OHS x5

    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*

  18. Tracy - CF Fredericton

    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.

  19. warm up x3

    deadlift 1-1-1-1-1




    Great job everyone, no worries Liam glad to see you get into the workout

  20. WU x 3
    Strength: Push Jerk 5x 35-40-45-50-55

    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! 😀

    1. 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 🙂

      1. 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”

  21. Warm Up x3

    OHS x3

    Singles 150-120-90-60-30
    Burpees 10-10-10-10-10

    Time: 7:10

  22. Warm up times 3

    Strength Deadlift 5’s (yuck is right MC)


    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! 🙂

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