Finally made a google account!! So.. this is Jacquie, Adee, and Joanne. This workout looks DEADLY! We have been training at Crossfit Vaughan for the last bit doing alot of the same WODs as you guys!! Miss the box a ton!!
Yesterday we did:
Strength - Deadlift 3 @ 70% of SRM, 3 @ 80% of SRM, and Max reps @ 90% of SRM Jacquie --> 170 for 3, 195 for 3, 215 for 7 Adee --> 170 for 3, 195 for 3, 215 for 8 Joanne --> 150 for 3, 170 for 3, 190 for 2 the first time then did another 3 - she got nervous about her form which was awesome!!
WOD - 5 rounds for time: - supposed to be 10 rounds but we were all super sore 20 Double Unders 10 Front Squat
This workout sounds horrid. Yesterday at CrossFit London though I did probably one of my favourite workouts that I hope Mike will program at the box some time. I call it the "shoulder-destroyer"
7 rounds for time:
10 Dumbbell Thrusters (15#/20# DBs) 10 Pushups on the Dumbbells 5R/5L Kettlebell Snatches (1/1.5pood)
did you get into the eggnog?
ReplyDeletefrom the non egg nogged email to chris it is apparently 50's and 2 rounds of ... which was deadly anyways!
ReplyDelete25:25
95# BP
35 unassisted dips then black band
45# KB
i'm confused.
ReplyDeleteit is 100 reps of each in any order you want to do them
ReplyDeleteFinally made a google account!!
ReplyDeleteSo.. this is Jacquie, Adee, and Joanne.
This workout looks DEADLY!
We have been training at Crossfit Vaughan for the last bit doing alot of the same WODs as you guys!!
Miss the box a ton!!
Yesterday we did:
Strength - Deadlift 3 @ 70% of SRM, 3 @ 80% of SRM, and Max reps @ 90% of SRM
Jacquie --> 170 for 3, 195 for 3, 215 for 7
Adee --> 170 for 3, 195 for 3, 215 for 8
Joanne --> 150 for 3, 170 for 3, 190 for 2 the first time then did another 3 - she got nervous about her form which was awesome!!
WOD - 5 rounds for time: - supposed to be 10 rounds but we were all super sore
20 Double Unders
10 Front Squat
Jacquie --> 9:50 @ 95
Adee --> 12:57 @ 115
Joanne --> 11 something @ 95 - sub 60 skips
Excited about our new google account!
This workout sounds horrid. Yesterday at CrossFit London though I did probably one of my favourite workouts that I hope Mike will program at the box some time. I call it the "shoulder-destroyer"
ReplyDelete7 rounds for time:
10 Dumbbell Thrusters (15#/20# DBs)
10 Pushups on the Dumbbells
5R/5L Kettlebell Snatches (1/1.5pood)
It was both horrid and amazing at the same time.
I'll be back a January 5th!
Today's WOD was perfectly nasty and perfectly wonderful!!
ReplyDeleteBP @ 55#
KB @ 45#
I believe my time was 34:14