AMRAP in 10 min of:
15 KBS (35#)
30 Double Unders
200 m Run
3 rounds + 15 KBS 😀
We forgive you Gym Guy! Felt good to be back at a 6 am class! Great job everyone. 😀
Love that picture Johan. You look very intense…for a bunny.
Johan
Haha… it’s all in the bunny glow gloves… orange means go… I very much remember the final stretch to the relief line 🙂
Ed
warm up
amrap in 10 of
15 Kettlebell Swings (53#)
30 Double Unders
200m Run
5 rounds exactly
Sonia
If a 4:15 or 5:30 opens up I’d like to take it instead of 6:30!!
Sonia
Oops, just checked… I got in at 4:15 so my 6:30 is available!!
Tracey
Kevin I booked 4:15 today because I forgot my clothes for the gym at home this morning. Can you cancel the 3:15 I had booked. Thanks!
Tim
Just booked a 4:15 so there is a 5:30 avaiable.
Johan
WU – ought to wu outside more often… fresh air felt great 🙂
Cleans x5
45 65 95 115 135
AMRAP in 10 min of:
15 KBS (53#)
90 skips
200 m Run
4 rounds +90skips +approx. 100m
Joanna
WU x1
Strength – Push Jerk x5
60 70 75 80 85(F) back to 80×4
AMRAP 10 mins
15 KBS #35 (first time using the 35)
30 DU’s
200m run
2 Rounds + 30 DU’s
Gabrielle
There was a short news report on Crossfit on the NTV lunchtime news today 🙂 they visited a local Crossfit gym in Newfoundland and explained the basics. It’s cool to see the word getting around 🙂
Lisa
Gotta cancel for tonight. It’s a 3:15.
Jamie
CFWU x 2
Strength – Deadlift
3-3-3-3-2
135-225-275-325-335
WOD – AMRAP in 10 mins
15 Kettlebell Swings 40lbs
30 Double Unders
200m Run
3 Rounds
Marc H.
+ a little more running. Good job partner
Steph F.
WUx2
Push Press 3’s: 45-55-60, 65×1
lots of practice on DU, got 10 in total
WOD: AMRAP in 10 min of:
15 KBS 25#
Tried 5 DU then 75 singles
200m Run
2 rounds + 15KBS + skipping
Marc H.
CFWU x 2
Deadlift 3’s
135-225-275-325-335(PR for reps)
WOD @ 53# -> 3 rounds+KBS+15DU’s
Good job 3:15
Jamie
Great Deadlifts! Wasn’t in me today.
Sonia
Strength 5×5
Push press 95-100-105-105-105
amrap in 10 min
15 kbs (53lb)
30 DU
200m run
4 rounds with 23 sec over the 10min mark
PR for DU 30!!!
Sonia
Oh just checked Nov wods… Oh Kevin you’re cruel… many long ones in that month… but I’m guessing Angie!!!!
Kevin
Maybe…
Heidi
Warm Up x 1
Overhead Squats X 1 Rep.
45-60-75-85(PR)-95(PR)
WOD: AMRAP in 10 minutes
15 KBS #25
90 Skips (Singles)
200 m run
3 Rounds + 65 Skips
krista
nice OHS PR! i’m envious!
chantal
WOW nice PR !!
Owen
WU x 2
Shoulder Press 5’s
65-75-85-90-95 x 3 only
WOD: AMRAP 10 min
15 KBS – 35#
30 DU – 90 skips
200M run
3 + 7KBS
Amanda
WU x3 (did I do the WU too many times? I don’t see that anyone else did it 🙂 )
Strength: Front Squat
1x 55-65-75-85-95
WOD:
AMRAP in 10 mins:
15 KBS (25#)
30 Double-unders (90 skips)
200m run
= 3 rounds +3 kb swings
Kevin
Check the board every time you come in!
Amanda
Well I certainly will from now on – but why a short WU today? I usually confirm if it’s a longer WOD…
Kevin
I like to throw a few curve balls every now and then.
Actually, we needed to do a few heats for some classes, so I needed the extra time.
chantal
Strength 5×5
Push press 95-95-95-95-95
amrap in 10 min
15 kbs (35lb)
30 DU
200m run
3 rounds + 12 DU
Got a PR for DU 28:) Good job everyone !
MC
Squat clean 5RM
85-90-95-100-105(3) Not much rest between the last 3 lifts
AMRAP in 10 min of:
-15 KBS # 55
-30 DU
200m run
3 rounds in 10:49 min
First time using the 1,5 pood! Pretty pumped about it!!
Marcel
Awesome job MC!
MC
Thanks Marcel!
Pierre
Clean 1RM –> 95-115-135-155-175-185-205 (Tied PR)
WOD w/ 2 pood KB –> 4 rounds + 15 KBS
That big sucker is really heavy, but I am really happy I used it for that WOD!
Guy
Ya! You stole it from me. 🙂
Mario
WUx2
Deadlift 1RM
100-120-140-160-185PR
WOD – AMRAP/10min
– 15 KBS, 35#
– 15 DUs + 45 SUs
– 200m
(3 rounds + 15 KBS)
Kevin
Shoulder press x3 tonight
45×5
95-100-105-110-115-120-125(PR for reps!)-130(F)
WU x 2
Front Squat 3RM 95-135-145-155-165
AMRAP in 10 min. of:
15 KBS (53#)
90 Singles
Run 200 m
2 rounds + 60 singles
Marcel
CFWU x 2
Strength x 5
Push press 970-80-90-100-110PR for reps
amrap in 10 min
15 kbs (53lb)
30 DU
200m run
3 rounds + 15 KBS + 90 singles
Kevin
That 970 for your first set was nuts!!
Amanda
LOL!!
Marc H.
Nice PR that is. Probably even a world record. 😀
Marcel
Evidently it took everything out of me though, look at the last 4 sets!
Liam
WU x 2
Strength = Front Squat x 1
1-1-1-1-1
135-145-155-165(PR)-175(PR) 175 still felt pretty good.
WOD: “Just Breathe” IF YOU CAN SUCKA!!!!
amrap in 10 min
15 kbs (53lb)
30 DU
200m run
3 rounds + 1 KBS
Really thought going in I’d be able to crank out 4 rnds. But that 53lb Kettle Bell really takes a toll. Plus I did legit DUs today. Got a new PR of 14 in a row! So, I was pretty happy about that, but man does this one ever suck the wind out of ya!
Great work 6:30 crew!
Dan! You Da Man!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Hey Kevin!
I just took a 5h30, could you cancel my 6h30? Thanks a lot!
Sorry for the tardiness this morning! It only happens once per year, right Jane? It felt good to warm-up outside though.
AMRAP in 10min of:
15 Kettlebell Swings (70#)
30 Double Unders
200m Run
4 rounds + 20 Doubles
Warm Up
Deadlift 5RM -> 95-105-115-125-145(PR-reps)
AMRAP in 10 min of:
15 KBS (35#)
30 Double Unders
200 m Run
3 rounds + 15 KBS 😀
We forgive you Gym Guy! Felt good to be back at a 6 am class! Great job everyone. 😀
Love that picture Johan. You look very intense…for a bunny.
Haha… it’s all in the bunny glow gloves… orange means go… I very much remember the final stretch to the relief line 🙂
warm up
amrap in 10 of
15 Kettlebell Swings (53#)
30 Double Unders
200m Run
5 rounds exactly
If a 4:15 or 5:30 opens up I’d like to take it instead of 6:30!!
Oops, just checked… I got in at 4:15 so my 6:30 is available!!
Kevin I booked 4:15 today because I forgot my clothes for the gym at home this morning. Can you cancel the 3:15 I had booked. Thanks!
Just booked a 4:15 so there is a 5:30 avaiable.
WU – ought to wu outside more often… fresh air felt great 🙂
Cleans x5
45 65 95 115 135
AMRAP in 10 min of:
15 KBS (53#)
90 skips
200 m Run
4 rounds +90skips +approx. 100m
WU x1
Strength – Push Jerk x5
60 70 75 80 85(F) back to 80×4
AMRAP 10 mins
15 KBS #35 (first time using the 35)
30 DU’s
200m run
2 Rounds + 30 DU’s
There was a short news report on Crossfit on the NTV lunchtime news today 🙂 they visited a local Crossfit gym in Newfoundland and explained the basics. It’s cool to see the word getting around 🙂
Gotta cancel for tonight. It’s a 3:15.
CFWU x 2
Strength – Deadlift
3-3-3-3-2
135-225-275-325-335
WOD – AMRAP in 10 mins
15 Kettlebell Swings 40lbs
30 Double Unders
200m Run
3 Rounds
+ a little more running. Good job partner
WUx2
Push Press 3’s: 45-55-60, 65×1
lots of practice on DU, got 10 in total
WOD: AMRAP in 10 min of:
15 KBS 25#
Tried 5 DU then 75 singles
200m Run
2 rounds + 15KBS + skipping
CFWU x 2
Deadlift 3’s
135-225-275-325-335(PR for reps)
WOD @ 53# -> 3 rounds+KBS+15DU’s
Good job 3:15
Great Deadlifts! Wasn’t in me today.
Strength 5×5
Push press 95-100-105-105-105
amrap in 10 min
15 kbs (53lb)
30 DU
200m run
4 rounds with 23 sec over the 10min mark
PR for DU 30!!!
Oh just checked Nov wods… Oh Kevin you’re cruel… many long ones in that month… but I’m guessing Angie!!!!
Maybe…
Warm Up x 1
Overhead Squats X 1 Rep.
45-60-75-85(PR)-95(PR)
WOD: AMRAP in 10 minutes
15 KBS #25
90 Skips (Singles)
200 m run
3 Rounds + 65 Skips
nice OHS PR! i’m envious!
WOW nice PR !!
WU x 2
Shoulder Press 5’s
65-75-85-90-95 x 3 only
WOD: AMRAP 10 min
15 KBS – 35#
30 DU – 90 skips
200M run
3 + 7KBS
WU x3 (did I do the WU too many times? I don’t see that anyone else did it 🙂 )
Strength: Front Squat
1x 55-65-75-85-95
WOD:
AMRAP in 10 mins:
15 KBS (25#)
30 Double-unders (90 skips)
200m run
= 3 rounds +3 kb swings
Check the board every time you come in!
Well I certainly will from now on – but why a short WU today? I usually confirm if it’s a longer WOD…
I like to throw a few curve balls every now and then.
Actually, we needed to do a few heats for some classes, so I needed the extra time.
Strength 5×5
Push press 95-95-95-95-95
amrap in 10 min
15 kbs (35lb)
30 DU
200m run
3 rounds + 12 DU
Got a PR for DU 28:) Good job everyone !
Squat clean 5RM
85-90-95-100-105(3) Not much rest between the last 3 lifts
AMRAP in 10 min of:
-15 KBS # 55
-30 DU
200m run
3 rounds in 10:49 min
First time using the 1,5 pood! Pretty pumped about it!!
Awesome job MC!
Thanks Marcel!
Clean 1RM –> 95-115-135-155-175-185-205 (Tied PR)
WOD w/ 2 pood KB –> 4 rounds + 15 KBS
That big sucker is really heavy, but I am really happy I used it for that WOD!
Ya! You stole it from me. 🙂
WUx2
Deadlift 1RM
100-120-140-160-185PR
WOD – AMRAP/10min
– 15 KBS, 35#
– 15 DUs + 45 SUs
– 200m
(3 rounds + 15 KBS)
Shoulder press x3 tonight
45×5
95-100-105-110-115-120-125(PR for reps!)-130(F)
wux2
cleans
95×1 115×1 135×1 155×1 165×1
WOD
5 rounds + 25 DU
DARRELL!! That’s frickin’ awesome!!!!
WU x 2
Front Squat 3RM 95-135-145-155-165
AMRAP in 10 min. of:
15 KBS (53#)
90 Singles
Run 200 m
2 rounds + 60 singles
CFWU x 2
Strength x 5
Push press 970-80-90-100-110PR for reps
amrap in 10 min
15 kbs (53lb)
30 DU
200m run
3 rounds + 15 KBS + 90 singles
That 970 for your first set was nuts!!
LOL!!
Nice PR that is. Probably even a world record. 😀
Evidently it took everything out of me though, look at the last 4 sets!
WU x 2
Strength = Front Squat x 1
1-1-1-1-1
135-145-155-165(PR)-175(PR) 175 still felt pretty good.
WOD: “Just Breathe” IF YOU CAN SUCKA!!!!
amrap in 10 min
15 kbs (53lb)
30 DU
200m run
3 rounds + 1 KBS
Really thought going in I’d be able to crank out 4 rnds. But that 53lb Kettle Bell really takes a toll. Plus I did legit DUs today. Got a new PR of 14 in a row! So, I was pretty happy about that, but man does this one ever suck the wind out of ya!
Great work 6:30 crew!
Dan! You Da Man!
nice PRS Liam!