AMRAP in 10min of:

15 Kettlebell Swings

30 Double Unders

200m Run

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MarioHey Kevin!

I just took a 5h30, could you cancel my 6h30? Thanks a lot!

KevinSorry 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

JaneWarm 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.

JohanHaha… it’s all in the bunny glow gloves… orange means go… I very much remember the final stretch to the relief line 🙂

Edwarm up

amrap in 10 of

15 Kettlebell Swings (53#)

30 Double Unders

200m Run

5 rounds exactly

SoniaIf a 4:15 or 5:30 opens up I’d like to take it instead of 6:30!!

SoniaOops, just checked… I got in at 4:15 so my 6:30 is available!!

TraceyKevin 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!

TimJust booked a 4:15 so there is a 5:30 avaiable.

JohanWU – 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

JoannaWU 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

GabrielleThere 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 🙂

LisaGotta cancel for tonight. It’s a 3:15.

JamieCFWU 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

JamieGreat Deadlifts! Wasn’t in me today.

SoniaStrength 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!!!

SoniaOh just checked Nov wods… Oh Kevin you’re cruel… many long ones in that month… but I’m guessing Angie!!!!

KevinMaybe…

HeidiWarm 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

kristanice OHS PR! i’m envious!

chantalWOW nice PR !!

OwenWU 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

AmandaWU 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

KevinCheck the board every time you come in!

AmandaWell I certainly will from now on – but why a short WU today? I usually confirm if it’s a longer WOD…

KevinI 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.

chantalStrength 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 !

MCSquat 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!!

MarcelAwesome job MC!

MCThanks Marcel!

PierreClean 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!

GuyYa! You stole it from me. 🙂

MarioWUx2

Deadlift 1RM

100-120-140-160-185PR

WOD – AMRAP/10min

– 15 KBS, 35#

– 15 DUs + 45 SUs

– 200m

(3 rounds + 15 KBS)

KevinShoulder press x3 tonight

45×5

95-100-105-110-115-120-125(PR for reps!)-130(F)

Darrellwux2

cleans

95×1 115×1 135×1 155×1 165×1

WOD

5 rounds + 25 DU

JaneDARRELL!! That’s frickin’ awesome!!!!

GuyWU 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

MarcelCFWU 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

KevinThat 970 for your first set was nuts!!

AmandaLOL!!

Marc H.Nice PR that is. Probably even a world record. 😀

MarcelEvidently it took everything out of me though, look at the last 4 sets!

LiamWU 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!

Ednice PRS Liam!