AMRAP in 3 minutes of:
10 Pushups
10 Double Unders
10 Front Squats (135/95#)
Rest 2 minutes

Repeat for 4 rounds

Compare to May 17.

Water burpees on the beach!

54 thoughts on “Yummy!”

  1. Lol I just noticed Garou watching you guys do the water burpees πŸ™‚ that’s a cool pic with the sailboat behind – you must have had a great photographer to take it, πŸ˜‰ right Joanna?

  2. rest day for me, but i did like this WOD back in May

    yesterday: the ‘Hadley Challenge’ point to point mountain bike race
    2hr 39 min
    1806m of climbing! good lord!

    i LOVE my mountain bike!

  3. CW x 3
    Shoulder Press 45-55-65-75PR(YIPPPPEEE)-80(failed)

    AMRAP in 3 minutes of:
    10 Pushups
    10 Double Unders
    10 Front Squats (95#)
    Rest 2 minutes
    Repeat for 4 rounds
    Total number of reps 224
    Last time I did this…I really miscounted my reps. I matched my May score, but my pushups felt much better today compared to last time. Great job 7am crew. πŸ™‚

  4. I might have to stay a work till 4:30 so i just registred for the 5:30 class there a spot available for the 4:15 class.

  5. CFWU x 3 Light front squat instead of the OHS
    Front squat 3’s
    135-155-175-185-195PR for Reps
    WOD Rx’d -> 253 reps PR by 15 reps from the May WOD

  6. WU x 3
    Push Jerk – 3RM
    55-65-75-85-90×1(failed set)-85
    AMRAP in 3 min with 2 min rests in b/w (4 cycles)
    10 Push ups (knees)
    10 Double Unders
    10 Front Squats (70#)
    Total reps = 212 πŸ™‚
    To quote Rhianna, “So hard, uh-uh-uh-uh, so hard…” And, obviously, “That’s what she said.”

    1. hahahaha oh Jane…you kill me!
      I was nervous during the workout when you stopped swearing and grunting. I thought you passed out on the 4th round.

      1. Hee hee…
        Ummm…to my credit…I did not swear during this one. However, I did grunt and I did yell at Kevin and kick him BEFORE the workout. As I lay comatose after the fourth round, I may or may not have been plotting his ultimate demise. πŸ˜‰

  7. WU x 3

    Back Squat x 5: 135- 145- 155- 175- 190

    WOD: AMRAP in 3 minutes with 2 minute rest x 4

    10 push ups
    10 double unders
    10 front squats( 95#)

    Total rep: 220

    When I saw that the front squat weight for girls was 95#, I was very nervous to try it. Thanks Gillyon for pushing me today. I would not have done the 95# front squat if you had not been there.

    1. LOL i was going to say if you can back squat 190, a 95# front squat should be a walk in the park πŸ™‚ Still, Gillyon is right, you’re very strong – it’s admirable πŸ™‚

  8. Kevin Please cancel my 4:15 for today…Out of town…also i cancelld my 7 am for tomorrow if anybody is looking for a spot.

  9. I just made almond butter bread (almost totally paleo except for a tsp of baking soda) – it looks sort of like rye bread and the texture is in between that of real bread and cake. But, it smells really good and tastes great as toast! The recipe recommends using it for french toast and even sandwiches… I haven’t tried that yet, but my guess is that it would work well. If anyone is interested in the recipe, I’ll bring it by the gym tomorrow.

    1. i’d love the recipe. but i’m not in tomorrow. could you email it to me if it’s not a bother??

    2. I am having difficulty believing that I am typing this…but I’d like to have the recipe too! πŸ˜‰

  10. WU x3
    Strength – Back Squat x1
    95 115 125 140 (PR) 150 (F) 145 (PR)

    WOD – Total reps – 228 started with #95 first round down to #85 for the rest. Back in May I had 246 reps with #65

    I’d like the recipe too Gabrielle!

  11. Strength 5×5
    OHS 95-105-115(f 5th)-115(f 4th)-105

    amrap in 3 min X 4 cycles
    10 push ups
    10 DU
    10 front squats (95lb)

    Total: 274

    That was a tough one, the front squats were a killer, I think I’d rather do cleans hehe!! Good job everyone πŸ™‚

    Oh and Gabrielle, I’d love that recipe too, also the bar one from Sat if that’s ok!

  12. CFWU x 2 (RRs 10×2)
    Amsap total back

    No strength (very late today)
    Practice front squats 45-95-95 x 5

    WOD amrap in 3min x 4 rds
    10 push ups
    10 d/u
    10 front
    squats (95)
    1. 1 rd+ 7 f/s
    2. 1 rd+ 3 d/u
    3. 1 rd+ 10 pushups(Knees)
    4. 1 rd+ 9 pushups(knees)

    Total 179 ( 4 more than May but I did strict push ups in May)

    Oh yeah, and 12 tardy burpees

  13. Guys and gals, I will be heading to Kitchener this Thursday to visit a good friend of mine and have contacted Crossfit Kitchener to see if I could do their WOD with them on Saturday morning. Joanne, from CK, just informed me they will be doing a charity WOD for an affiliate owner who lost two children to a disease called sma. We will be doing 200 thrusters for time in honor of one of the children who lived for 200 days. I would love to be able to make a donation to their charity in the name of Crossfit Moncton – can I count any of you in to help me with that? I will leave an enveloppe at the gym with Kevin tomorrow… I know it’s short notice, but I’m sure our fellow Crossfitters in Kitchener would greatly appreciate the gesture. I will be in tomorrow, Wednesday and Thursday morning. I head out on Thursday pm.

    As for the recipes, I’ll be bringing in copies of them with me tomorrow evening and will leave them with Kevin if you want to check them out πŸ™‚

    1. Kevin, can you put a note on the board to remind us (me) to throw some money in? I don’t have much but I would like to give a few bucks for this cause.

      1. Thank you ladies πŸ™‚ this cause has touched me as well… I will repost this message over the next couple of days. We don’t need to contribute a fortune, but every little bit helps and our support is what I’m sure will also greatly be appreciated. It’s amazing what it can do to someone’s spirit to know that people out there are thinking of us and supporting us.

  14. CFWU x 3

    Strength – Push Press

    AMRAP in 3 minutes of:
    10 Pushups
    10 Double Unders
    10 Front Squats 135#
    Rest 2 Minutes
    Repeat for 4 Rounds
    Total Number of Reps 210

    Missed a PR by 3 reps…

  15. 6am
    Warm up x3
    Strength- push jerks 1-1-1-1-1
    135-155-165-175-185.. just wasn’t feeling it today.. Been having a lot of trouble with my strengths lately. I’m going to really focus on the 3s and 5s so I can have a good batch of 1s coming up ha

    AMRAP in 3 minutes of:
    10 Pushups
    10 Double Unders
    10 Front Squats 135#
    Rest 2 Minutes
    Repeat for 4 Rounds

    Total reps 286

    Warm up
    More powerclean work 115×10 – 135×10 – 155×5
    Dips (30ringdips in the am) plus 30 more on the dip station and played with weighted dips did a set of 12 with an added 25 lbs

    Endurance WOD
    30 sec full sprint on C2 rower
    Rest 2 mins


    rounds- 195m-194m-189m-180m-175m-179m-173m-176m-177m-177m

    Total 1815m

    Nice push today everyone, Frontsquats are tough

  16. Warm Up x 3

    Strength: Dead Lift @ 3 Reps.
    100-120-135-150…Ran out of time for my last lift

    AMRAP in 3 minutes of:
    10 Pushups
    10 Double Unders
    10 Front Squats 95#
    Rest 2 Minutes
    Repeat for 4 Rounds
    Total Number of Reps 202

    I was a bit let down when I checked my May reps for this WOD at 242, but then realized that in May I did singles skips & 75# front squats…so the reps are down, but I’ll take it as RX’d! The front squats coming off of DU’s was really sucky.

  17. warm up x 3


    AMRAP in 3 minutes of:
    10 Pushups
    10 Double Unders
    10 Front Squats 95#
    Rest 2 Minutes
    Repeat for 4 Rounds
    Total Number of Reps 315

    push ups got pretty sloppy at the end of the rounds

  18. 12 late burpees..grrr
    warm up x 3
    No strength due to late and talking to much….surprise! (it was to Kevin though)

    AMRAP in 3 minutes of:
    10 Pushups
    30 singles
    10 Front Squats 35# (due to effin’ knee)
    Rest 2 Minutes
    Repeat for 4 Rounds
    Total Reps: 235

    Great Job tonight folks!

  19. Snatch 1RM –> 95-115-135-155-165failed

    WOD w/ 135# –> 88-80-75-61 = 304 (old score was 283**)

    ** But I used a rack this time for the squat since I still can’t do any cleans. So I can’t really compare it to the other time I did it

      1. Dan, really, I can’t do cleans! πŸ™

        I wish I would only have difficulties, but If I do it, I will hurt myself even worse!

  20. CFWUx3


    WOD: AMRAP 3 min – 4 cycles
    10 Push Ups
    10 DUs
    10 Front Squats @135

    210 (8 rep PR)

    Close one today MC!

  21. CFWU x 3

    Strength – Overhead Squat x 5

    45-55-65-70-80 PR for reps

    AMRAP in 3 minutes of:
    10 Pushups
    30 Singles Unders
    10 Front Squats 115#
    Rest 2 Minutes
    Repeat for 4 Rounds

    Total Number of Reps 202 got 206 in May, but as Coach said: “How are you eating?”…Let’s just say IT’S SUMMER and I’m enjoying it!
    Missed a PR by 3 reps…

  22. CFWU x 2
    Back squat 3RM: 135-145-155-165(1)

    AMRAP in 3 min of:
    10 pushup
    10 DU
    10 Front squat #95
    Rest 2 min, repeat for 4 rounds

    Total: 212…9 under my PR πŸ™ I got mad at round 2 because I was thinking that I was doing really bad compared to last time…I should remember not to do any math during a workout!!

    Great push (and grunt) 6h30 class!!

  23. Today was supposed to be a rest day for me, but it was kind of eating me up inside to do this one because I was sure it would be an improvement on when I did it in May… This is the first workout I’ve been able to compare my results with since I started up again in March.


    Warm up 2 rounds
    10 OHS
    10 goodmornings
    10 pullups (green band only – kippings aren’t a possibility here because my pullup bar will probably go flying off lol
    10 situps

    WOD AMRAP in 3 minutes of:
    10 pushups
    10 DUs
    10 Front squats (75#)
    Rest for 2 minutes
    Repeat for 4 rounds

    First round: 27 pushups (plank, elbows tucked in), 20 DUs, 20 front squats = 67
    Second round: 22 pushups (first 3 plank, then moved to knees), 20 DUs, 20 FS= 62
    Third round: 27 pushups (all knees, elbows tucked in), 20 DUs, 20 FS = 67
    Fourth round: 29 pushups (knees, elbows in), 20 DUs, 20 FS = 69 dude!

    Total = 265 PR for weight, pushups in plank and total reps (58 more than in May) πŸ˜€ The biggest difference was in how fast I did my DUs and my FSs, though pushups are still not very fast for me… I also felt really good throughout the whole workout and I attribute that to eating paleo and of course doing 4 to 5 Crossfit workouts per week. So I’m happy to see that I am improving on the most, if not all, of the physical skills and therefore, my fitness is also improving – WOOOHOOOOOO!!!

    I’m really pumped about my results!

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