Wednesday WOD

CrossfitXclusive

 

 

 

 

 

 

 

 

 
 
 
 
 
 
Déranger pas Robert quand il est assis dans son coin! Il va vous donner des burpees à marde!
 
WOD
 
10-8-6-4-2
2-4-6-8-10
 
Front Squats (135/95#)
Push Jerk
 
Then…
 
AMRAP in 2min Single Skip
 
The person who gets the most single skips in 2min gets a surprise!! :)
 

20 Responses to “Wednesday WOD”

  • Celine Says:

    Gagner pa ca va etre des Burpees :D haha

  • Martine Says:

    Hahaha!! T’es comique toi a matin! :)
    J’vous promet que c’est pas des burpees. You’re gonna love it! :)

  • Nathalie Says:

    non s’était pas des burpees. S’était des……..
    hmm va falloir aller faire le workout pour savoir……

    WU
    800m run (4:49)
    10 trusters 35#
    10 body pull avec ring feet on floor
    10 front squats 35#

    STRENGTH
    Push Jerk
    35X5, 40X5, 45X2, 50X1, 55X1, 60X2

    WOD
    10-8-6-4-2
    2-4-6-8-10

    Front squats 55#
    Push Jerk 55#

    206 single skips in 2 minutes

    Bravo Gilles pour tes skips!!!
    Bon work out la gang du matin et encore une fois MERCI!! pour les encouragements.

    Je l’ai trouvé tuffff mais maudit que je suis fière de moi.

  • Isabelle Says:

    WUp
    800m run – 3:38
    10 x Trusters / Body pull avec pieds sur la boîte / Front squats / Pushups / Situps

    Strenght – Push Jerk 3RM
    60-65-75-85-95-95

    WOD
    10-8-6-4-2 Front squats 90#
    2-4-6-8-10 Push Jerk 90#

    AMRAP in 2min Single Skip

    Time – 6:39
    Skip – 215

    Jeeee… Je l’ai trouvé dur. Je feel que j’aurais pu faire plus même si j’étais brûlée. Il faut que je dorme plus et que je boive plus d’eau. Je suis quand même contente pcq je n’avais pas fait de push jerks depuis le début mai. L’épaule a tenu bon. Merci Martine pour les hints sur la technique. Je vais continuer à me perfectionner. Bravo Nathalie! Ton focus était excellent. Great job Gilles – mon chanceux :D Ça c’est une surprise que j’aurais aimé avoir!

  • Gilles Says:

    Good job les filles à matin. En tout cas les bras cette semaine, ils sont les vedettes. Bravo toi aussi Nathalie… you finished it. C’est ca qui compte. C’était comme moi hier.

    800m run 3:36
    10 trusters 65#
    10 body pull
    10 front squats 55#

    WOD: 75lbs en 4:40 je crois.
    AMRAP in 2 min. Single Skips -> 255

  • Jocelyne Says:

    ah j’aurais aimer ce workout là!!!! Good job ma tite gang du matin. On se voit demain!!!

  • Gilles Says:

    Well Robert, you give us no choice… Choose one of the following for the Burpees à marde…My favorite is Hindu push up burpee.

    Burpee push up
    The athlete performs a push-up after assuming the plank position.

    Knee push-up burpee
    The athlete bends their knees and rests them on the ground before performing the push up.

    Jump up Burpee
    The athlete jumps up as high as they can in at the end of the movement and before beginning the next Burpee.

    Long-jump burpee
    The athlete jumps forward, not upward.

    Tuck-jump burpee
    The athlete pulls their knees to their chest (tucks) at the peak of the jump.

    Jump-over burpee
    The athlete jumps over an obstacle between burpees.

    Box-jump burpee
    The athlete jumps onto a box, rather than straight up and down.

    One-armed burpee
    The athlete uses only one arm for the whole exercise including the pushup.

    Dumbbell burpee
    The athlete holds a pair of dumbbells while performing the exercise.

    Parkour burpee
    Following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position.

    Hindu push up burpee
    Instead of a regular push up, do a hindu push up.

    Pull-up burpee
    Combine a pull-up with the jump or do a pull-up instead of the jump.

    Muscle-up burpee
    Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.

    Double burpee
    Instead of one pushup, do two in a row. This cancels the drive from landing after the jump and makes the next jump harder. Each part of the burpee might be repeated to make it even harder.

    One Leg burpee
    The athlete stands on one leg, bends at the waist and puts hands on ground so they are aligned with shoulders. Next jump back with the standing leg to plank position. Jump forward with the one leg that was extended, and do a one-leg jump. Repeat on opposite side.

    Side burpee
    The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.

    • Martine Says:

      Hahahaha!!! Merci Gilles….ca me donne des idées! :) Vive les Burpees à Marde!!!

    • Robert Beaudet Says:

      How about jumping of the PEI bridge burpee! And you can be the first one to try… Not saying we are going to look for your body but we will make the 911 call, I promise!

      • Gilles Says:

        LOL! I can’t wait to have a burpee WOD. You know there’s a Burpee Mile also. You stroll 100yards, 10 burpees, you stroll again for 100 yards, 10 burpees. Possibilities are endless.

  • Jocelyne Says:

    Gilles, comment est ta commission avec Crossfit Xclusive???? Je commence à être sur le côté à Robert. hahahahha vous autres, vous me faites rire!

  • Marie Josee Says:

    WU 800 m RUN 5:00 +10 thrusters(45lbs)+10 buddypulls(rings)+4front squat(45lbs)

    Strenght: Push Jerk 1 RM 45-50-60-65-70-75
    WOD: 10-8-6-4-2
    2-4-6-8-10
    Front squat et Push Jerk(55lbs). Time:8:24
    Singles skips in 2 mins: 300 j’ai eu la surprise :) good job les filles de 4h30!!

  • Phil Says:

    It was a pleasure training with my BBF Bitch partner Robert today. Next time I’ll carry the big loan.. Serge. Well Gilles I can sense a Burpees a marde day in the horizon. Just hope to do it with you and Robert….

    800 M stroll + 10 Thrusters + 10 Front squats + 10 Body pulls

    WOD 10-8-6-4-2 = 2-4-6-8-10
    Push Jerk + Front squats 90 lbs
    Time = 5:56
    Skips = 1100 / 10 in 2 min

  • Martine Says:

    What an entertaining day!! On train dure mais caline qu’on a du fun pi qu’on rit!

    WU

    Strength: WU Clean – Front Squat – Push Jerk X5
    55-65-75-85

    WOD

    10-8-6-4-2
    2-4-6-8-10

    Front Squats (95#)
    Push Jerk (95#)

    Time – 6:36

    AMRAP in 2min Double Unders
    121

    Good job Vincent et tout la gang! I liked this one! On va le refaire!

    On a side note….j’ai eu le cable aujourd’hui apres 2ans de pas watcher la tv. So j’ai commencer a flipper les postes apres le souper pi oupe…tout d’un coup je vois le mot snatch…j’ai pensé ahhh peut etre les Crossfit games ou quelque chose de ce genre. Mais NON…j’ai toute lis la phrase…’Do my butt and dirty snatch’….j’ai presque tombé assis!!

  • Vincent Says:

    HAHAHAHA!!! Trop drôle Martine! J’ai hâte de voir le prochain video que tu vas poster sur le site! lol

    WU

    Strength: OH Squat 1RM
    100-110-120-130(PR)

    WOD: avec 115lbs en 5:51
    AMRAP double unders en 2 mins: 102

    Good job Martine! :) Et oui, il est à refaire celui-là

  • Tania B Says:

    WU
    800m run (4:45))
    10 trusters 35#
    10 body pull avec ring feet on floor
    10 front squats 35#
    STRENGTH
    Push Jerk
    35X5, 40×5,45×3,55×3,60×1
    WOD
    10-8-6-4-2
    2-4-6-8-10
    Front squats 55#
    Push Jerk 55#
    4:40 min
    206 single skips in 2 minutes

    Vraiment le fun… ;)

  • Robert Beaudet Says:

    Excellent workout! Faudrait le faire de nouveau dans 5 ou 6 ans!!!

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