CrossFit Moncton

“Helen“

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

The leaders at the end of the first run

“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

It’s important that everyone brings something to write with and on. You need to keep track of your reps for this workout and add them up at the end.

Sorry Dave, I had to post this...

Download CrossFit Moncton on the radio. I’m very impressed with the interviews. Marc Genuist, from CBC Moncton, did an outstanding job putting this piece together!

Tune into CBC at 106.1 FM Monday morning from 7-7:30am. There will be a little 4-5min piece about CrossFit Moncton with interviews from some of our members.

If you were at the workout on Thursday, I know you’re having a hard time walking today. That’s ok. I feel your pain. However, don’t let that stop you from joining us today. I promise you, the WOD is not focused on the legs, so they will get a break.

We’ll be playing with the medicine balls today, and I’m going to leave the WOD as a surprise.

And if anyone is interested, Jeanette and I are going to the track in Dieppe at 9am to test our 400m sprint times. Feel free to join us. We’re going to see if we could have got Canada a medal

We did a 400m sprint, a really fun medicine ball race in pairs, and the surprise WOD.

It was 50,40,30,20,10 of Burpees and Situps.

And thanks for the Watermelon Man (Sean) for the treat today!

By special request (are you regretting asking me?), we have a sweet leg workout tonight. We will also have a special guest coming to tonight’s workout, so make sure you come out to see who it is!

400m Run
50 Box jumps
400m Run backwards
75 Walking lunges
400m Run
100 Squats

The special guest was not the muffin man. Sorry Sean. It was Marc Genuist from CBC Radio. When I find out the day and time that your interviews will be aired, I will post it on the site.

Thanks for coming out tonight and surviving the pain train. And don’t worry, Saturday won’t be ALL legs.

The biggest group yet of 16!

The weather is going to be disgusting, so here’s a workout that will be equally disgusting. Don’t be intimidated…there’s ways to scale the workout for everyone!

10 Situps
10 Back Extensions
30 Overhead squats
30 Pullups

20 Situps
20 Back Extensions
20 Overhead squats
20 Pullups

30 Situps
30 Back Extensions
10Overhead squats
10 Pullups

Tonight was a record for a weekday! Thanks to everyone who came out tonight!

On the main CrossFit page, a 5km run is posted. This is a great workout anyone can do, as long as you have the motivation to do it. So where could you run 5km? There’s a perfect route in Riverview on the new Gunningville Bridge road. The starting point is Pine Glen Rd. You go until you crest the hill at the end near the bridge. DO NOT GO DOWN THE MASSIVE HILL! There’s a power box on the left at the top of that hill…that’s the 2.5km mark and where you should turn around. If you try a 10km, then you do that loop twice!

I’ll be out there today. Hope to see some of you fellow CrossFitter’s on the run!