Tuesday, May 24, 2011

Posted by on May 23, 2011 in WOD | 19 comments


  • 400m run
  • 26 push ups (hand release)
  • 400m run
  • 26 kb swings (55/35)
  • 400m run
  • 26 GHD situps
  • 400m run
  • 26 good mornings (65/45)
  • 400m run
  • 26 double unders
  • 400m run
  • 26 box jumps (24/20)

Post time and comments


  1. Whaaaaaa? Um, Jon, how do you feel about opening the the gym at 5:00am so I can get to work on time… ๐Ÿ˜‰

  2. Why oh why did I look at this before coming in? HAHA
    Soaked my forearms in ice baths after the pull-ups from today.

  3. WHY DO YOU HATE US?!?!?!

  4. Kendra, you guys rocked it today!! Way to come in blind and give it everything!

    …and I second Leah’s sentiment… I shouldn’t have deviated from the plan and kept today as an off day… this is my reward. ๐Ÿ˜‰

  5. It’s not that bad….

  6. It wasnt bad at all! Mother Nature cooperated and stopped raining from 6-7 so we didnt have to run in the rain and the Black Keys kept me going through the last few runs, I sang along in my head lol
    WOD: 19:59 RX’d

  7. The running was the reprieve; not being able to hold anything behind my shoulders, I opted for back extentions on the 2 tires instead of good mornings…not condusive to those of us with short legs who can’t reach the other side of the tire… my hammys were on FIRE. Dbl unders are still not my friend either… but a good overall workout for sure!!
    WOD: 25:18

    Bring on Fran…

  8. Jesus!

  9. Nobody that’s DONE Fran before says “Bring on Fran…


  10. WOD: 21:15 Rx’d+
    70lb Kettlebell…wow

    Not happy with that time today, but there was 2,610m worth of running in it so I was not expecting much. At least the weather kept the smokers around King Square away!! ๐Ÿ™‚

    Good job lunch crew!

    Post-WOD: Wendler Deload Deadlifts – Cycle 3 – 5×135,170,200

  11. WOD 16:16 @ Rx’d
    Great day for running as the rain held off for an hour at noon.
    I like me the Forrest Gump WOD’s (Run Forrest! Run) …That’s all I have to say about that. :o)

    Bench mark WOD tomorrow for those looking to grab some PR points!

  12. 18:55 on the WOD.
    did the Wendlies this morning, cycle 3 Week 3 squats

    I noticed a bit of extra energy today at the gym! Good day!

  13. Oh wowzers!
    …I was under 30 mins, that is all that matters haha
    I had to walk the last โ€œ400″m (435 as Amy so kindly informed me… 35 extra m Iโ€™ve been doing each workout with runs) to prevent myself from throwing up; so glad I finished it though!

    A couple things to say about this *Marathon*:
    1) Good mornings are not my armsโ€™ friend
    2) What cruel joke is it to put โ€œboxโ€ jumps (Iโ€™m a wimp and stuck with the tire) as the last part of this workout?
    3) Nick B: Iโ€™m very sorry youโ€™re so sore, BUT it made me feel super awesome to not be last =D

    Awesome work tonight guys/gals!

  14. 30:00 of pure displeasure tonight. 40 for KB swings and an ab mat for sit-ups.

  15. Bev you did awesome! Great job

  16. Since I’m suffering from my adventure at Alchemy Crossfit in Hamilton on Sunday, I opted for some stretching and PR work today.
    My double unders were broken so I moved on to back squats and PR’d by 25lbs! Woo!

  17. wod: 21:56
    did 400 m rows instead of running and step ups on box instead of box jumps.

    great crew in this evening! awesome job everyone!

  18. No Wendler today as this WOD looked like it would take me a while.

    WOD: 29:42 all Rx’d except for double unders ๐Ÿ™ something I need to work on and I really need to. It is costing me time.
    I was still very happy that I finished in under 30 minutes as I that as a mini goal. I never looked at the clock except for the first 400M to see time for lap – 2:40 as I do not have a number for 400M on the board.
    The SKINS are a godsend – my legs feel pretty good after this WOD.

    Now to improve on Fran – last time 17:29 with #4 band and 60lbs

  19. Awesome couple couple of groups in the 5 and 6:00 slots!

    Blasted through my Wendler Bench to start (5 sets in 7 minutes – hurray for deload).

    WOD: 20:54 as Rx’d. This is about 5 minutes faster than I expected it to be. By the end my running could hardly be considered running – more of a steady plodding.