Shoulder Press 1-1-1-1-1-1-1 reps
“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.
Post total reps from all 32 intervals to comments.
Reminder of the movie tonight at 6:30. Get there early for your tickets.
Hopper Deck Surprise WOD
Kelly came out of the deck tonight!
5 rounds of:
Run 400m
30 Wall ball
30 Box jump
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
The Leader Board is starting to fill up
Workout borrowed from CrossFit Fredericton.
“Mr. Joshua Gone Bad”
5 rounds of:
1 minute Burpees
1 minute Situps
1 minute Deadlifts
Five rounds for max reps of:
Push-ups
Pull-ups
Post reps for both exercises in all rounds.
Image courtesy of www.crossfit.com
Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift – video [wmv] [mov]
Pick 4 exercises and write them on a piece of paper before you come to the gym. Once you arrive, you’ll find out what you’ll be doing with them.
So here’s what we did with them. Each person had their own exercises, I gave them each a deck of cards, assigned a suit to each exercise with Jokers being a 500m row. Each card worth its value with face cards worth 10. Go through the deck as fast as you can. A very twisted “Deck of Death”.
On Wednesday, December 10, CrossFit Moncton will be volunteering at the Moncton processing center for Operation Christmas Child. For those that would like to participate in this great event, please repond below. The hours are from 6:45-10pm. The location is conveniently located directly across from the gym. If you have any questions, please contact me.
Due to the inclement weather, classes will be cancelled today. Have fun shovelling your driveway (post time to comments).
