Friday, September 10, 2010

Posted by on Sep 10, 2010 in WOD | 23 comments

Few notes:

If you haven’t squared up with us, today is last day without penalty. Get it done peeps.

If you have anyone who is remotely interested in trying out CrossFit, invite them to our session tomorrow at 10am, it’s an info/beginner WOD. We had a good number show last week and we hope that continues.

We will be having a regular member WOD tomorrow at 11am. We will be starting on time.

And today:

Team WOD

Teams of 3

  • 2500 metre row
  • 1200 metre Farmer’s Walk with Kettlebells (one 50/one 35)
  • 150 Burpee Box Jumps (24″/20″)
  • 150 Double Unders
  • 60Β Toes to Bar

Now before you freak out, teams can complete the tasks in any rep scheme desired. Formulate a strategy before you start. “I’ll row 500 then you row 500….” I’ll do 100 metres then you…” so on and so on.

One person working at a time.

Post teams, time, and comments


Tony Budding shares some of the theory behind the structure of the 2010 Games


  1. Good thing it’s an off-day and I’m only going to work on mobility and Press today!!! πŸ˜€ Wowzas!

  2. Chicken!

  3. I’ll be in at 5! Who else will be in at 5?

  4. Sweaty heavy breathing athlete’s steaming around King Square toting Kettle Bells…Now that’s a photo op waiting to happen!

  5. Mark better be there to take care of the dbl unders for me.

  6. Wow – great job by everyone today! You all made me tired just being around you while you went through this monster! πŸ˜€

    For me and my “off” day, it was:
    Strength to Start
    1R @ 90% Press
    Warmup: broom x 5, broom x 5, bar x 5, 75 x 3, 105 x 2
    Work: 120 x 1

    Mobility Work: Hip flexors, calves, shoulders, leg foam rolling

  7. …I’ve seen you do 135 Greg…come on!!!

  8. Time: 32:05 (Jon, Chris, and Ray)

    The burpee box jumps were really a nice twist….Sadistic, but nice…

  9. I would pick another word rather than nice.. Like BRUTAL

  10. I think today will be a rest day for me πŸ˜› hopefully tomorrow morning won’t be so brutal!

  11. Great Workout!!! I love the team concept. We had a great team and everyone worked their a$$ off. This was probably one of my favorite workout ever.

  12. So .. Is anyone out there comming in at 5? Hahaa

  13. Nick and I will be there at 6….

  14. So should I wait til 6 then? Haha

  15. yes, of course πŸ™‚

  16. you don’t want to do all of that rowing by yourself.

  17. Alright! I’m in for 6! But this is not a date michelle! Hahaha

  18. good…we can’t let Nick know that its a date πŸ™‚

  19. We don’t wanna make nick angry! “We won’t like nick when he’s angry” hahaa

  20. Awesome workout! And thank god for good team mates! While their doing burpee box jumps, me( pukey face) is losing my lunch multiple times all over union! Haha great job everyone

  21. Great workout, 36:00 with nick and Tom who filled the same function for me as pukie decided to make an unwelcomed visit.

  22. Great job Dave and Ryan. Our time was 36:10. Yay burpee box jumps!! They suck.

  23. I’m glad I wasn’t the only one running for the puke bucket during the burpees!!