KTD: Run 400 / Row 500


Two Rounds: relay

20 Squat
10 Jump Squat
15m Burpee Broad Jump

STRENGTH: Deadlift x 1,1,1 @ 110%

WOD:Β β€œLouder Than 10” modified
5x Box Jump
10x Push-up
15x KB Swing @ 53lb

Eleven rounds

Still early on, Jonathan with big hops after posting a Deadlift 365 PR

At least a couple of the Girl-rillas missed the Girl-rillas Night Out and made it to 5am

7 Responses

  1. Laura

    The GNO was a blast! We are so lucky to have such a GREAT group of people πŸ™‚ I wish everyone could have made it but I hear the pics are going to be posted on the CFSB FB page for those who missed it πŸ˜‰
    So no for todays workout…OMG…not a fan of 11 rounds of anything!!!!! BUT I did it..not as fast as I would have liked but I did do all boy pushups (yes all 110 of them)
    back to my old 1RM from a million years ago 205# πŸ™‚ it wasn’t a beautiful DL but I DID lift it πŸ™‚
    time on the WOD was 19:06…I know I know….
    used a 20″ box and 35# KB and ripped the other hand πŸ™‚ at least they match now! haha!

  2. Casey

    Had a blast at GNO! I LOVE you girls…….despite the whipped cream incident. Word to the wise, do not do that to Val πŸ˜‰

    Needless to say no 5AM WOD for me but the girl-rillas blasted through 11 rounds. Christle, Casey P., Pam and Nancy are relative newcomers but you would never have known it today…….great intensity and determination!

  3. Christina

    I had a great time with all of you ladies last night. I haven’t laughed that hard in a LONG time as I watched Casey try to get the whip cream out of her nose! So funny! It was so great to get to spend that time with all of you last night. I love you all.

    And way to go this morning Hannah Norman! Proud of you girl!

  4. Valerie

    LOL… Sorry I missed last night, maybe next time (I figured since I didnt do the 30 day challenge, it wouldnt have been right to celebrate)… Casey your a better woman then I…

  5. Ethan

    Tonight was good. All though being there BY MY SELF sucked I still did good.
    Dead lift PR 325lbs from 285lbs last time
    WOD I got 10:36 :).
    kB swings sucked badly.

  6. Matt Vaughan

    Awesome day. 325 deadlift (PR). 14:56Rx on WOD. Possibility I did 12 rounds but either way I was pretty pumped I didn’t drop the kettlebell once.

  7. Cathy Lawdanski

    Enjoyed meeting Mickie at the 4:30 class. Alice – you did awesome on the 16″ box! I finished last – but I finished and lived to tell about it! πŸ™‚