Blog Wednesday WOD

Blog

Wednesday WOD

  • by CrossfitXclusive
  • July 11, 2012

 

 

 

 

 

 

 

 

 
 
 
 
 
 
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 Comments

  • 21 days ago   /   ReplyCeline

    Gagner pa ca va etre des Burpees :D haha

  • 21 days ago   /   ReplyMartine

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

  • 20 days ago   /   ReplyNathalie

    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.

    • 20 days ago   /   ReplyMartine

      Good job Nathalie...I knew you could do it!! :) Ton temps - 13:18

  • 20 days ago   /   ReplyIsabelle

    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!

  • 20 days ago   /   ReplyGilles

    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

  • 20 days ago   /   ReplyJocelyne

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

  • 20 days ago   /   ReplyGilles

    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.

    • 20 days ago   /   ReplyMartine

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

    • 20 days ago   /   ReplyRobert Beaudet

      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!

    • 20 days ago   /   ReplyGilles

      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.

  • 20 days ago   /   ReplyJocelyne

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

  • 20 days ago   /   ReplyMarie Josee

    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!!

  • 20 days ago   /   ReplyPhil

    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

    • 20 days ago   /   ReplyMartine

      No prob! :)

    • 20 days ago   /   ReplyMartine

      Hahaha!!!

  • 20 days ago   /   ReplyMartine

    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!!

  • 20 days ago   /   ReplyVincent

    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

  • 20 days ago   /   ReplyTania B

    WU 800m run (4:45)) 10 trusters 35# 10 body pull avec ring feet on floor 10 front squats 35# STRENGTH Push Jerk 35X5, 40x5,45x3,55x3,60x1 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... ;)

  • 19 days ago   /   ReplyRobert Beaudet

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

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