Skill of the Week – Handstand Holds
2 rounds
30 Kettlebell Swings (53/35#)
20 Deadlifts (Bodyweight)
50 Squats
Chantal G – “The funniest thing is that when I got home, my fiance was super excited and told me that we finally got an offer on our house but I was WAY more excited to tell him that I reached the top of the rope and that I did 16 DU in a row tonight!”
Chantal…you are so cute!
Hahaha thanks Gillyon !
WU x 2 (no pull-ups, replace with deadliest)
Strength: Back Squats
5x 155-185-205-225-255
2 rounds
30 Kettlebell Swings (53#)
20 Deadlifts (Bodyweight / 210)
50 Squats
Time: 8:33
WU x 2 (no pull-ups, replace with deadliest)
2 rounds
30 Kettlebell Swings (25#)
20 Deadlifts (65#)
50 Squats
Time: 10:08
WU x 2 (no pull-ups, replace with deadliest)
Strength: Push Jerk
5x 85-95-105-115-125
2 rounds
30 Kettlebell Swings (40#)
20 Deadlifts (scale 95#)
50 Squats
Time: 9:19
Hang Power Cleans
135×3
155×2
175-195-205-215 x1
2 rounds
30 Kettlebell Swings (53#)
20 Deadlifts (BW = 185#)
50 Squats
7:22
Darn missed you by 2 seconds
couldn’t remember….lol that’s not likely to occur frequently!!
WU x 2 – sub pullups for deadlift
Strength – 5x cleans 65-85-95-100-105
WOD- 2 rounds:
30 KBS (35#)
20 Deadlift (50% = 135# … Switched to 110# for the last 8 reps. I felt like my lower back was no longer there.)
50 air squats
Time: 11:58
All you copy & pasters this morning….deadliest what??
Hilarious
hehehe
WU x 2 – sub pullups for deadlift
Skipped stength worked on some double unders and stretching
WOD Rx
deadlifts bodyweight = 110#
time= 9:08
Welcome back Natacha!
thank you!
WU x 2 (no pull-ups, replace with deadlift)
Strength: Front Squat 5′s
95-105-115-125-135 (pr for reps)
2 rounds
30 Kettlebell Swings (35#)
20 Deadlifts (105#) 50% of PR
50 Squats
Time: 8:39
800m run
Great wod – had me singing “these are a few of my favorite things…”
Great sharing a bar with you Justin – and amazing PR!
hahahaha Chantal!!
Cute pic!! lol
Good job again!! Thats AWESOME!!
Haha I have the look of victory on my face !!! Never noticed that they took a picture man that’s funny !!!
You did not notice because you where so high!
WU x 2 (sub pull-ups for Deadlifts @ 95# )
Strength: Front Squats 5s
100-110-115-125-130
2 rounds
30 Kettlebell Swings (53#)
20 Deadlifts (135# = 75% of BW)
50 Squats
Time: 9:22
WU X 2
Srength X 3 Push Jerk
50-55-60-65-70
WOD
2 rounds
30 KBS (25)
20 Deadlifts (60)
50 Squats
Time 10:27
wu x 2 (sub pull ups for deadlifts)
shoulder press x 3: 60, 65, 70, 75 x1, 70
wod
2 rounds
30 KBS #25
20 deadlifts: 100
60 squats
10:26
CFWU x 2
Cleans
3x 135-150-160-170-180
WOD: 2 Rounds of:
30 KB’s #50
20 Deadlifts # 165 BW
50 Squats
Time: 14:18 This one was hard on my lower back.
Way to persevere Guy! You did great! That’s a lot of weight.
WOD (Rx’d):
2 Round…
30 KBS (53#)
20 Deadlifts (170#)
50 Squats
Time —> 10:46
I’d like to try that one again. I know I could do much better.
Nice work Eric and Rob!
Nice work Jeff. This one got heavy in a hurry!
WU x 2 (no pull-ups, replace with dead lifts)
Strength: Back Squats x 5 75-85-95-105 (felt pretty darn heavy, stopped there)
2 rounds
30 Kettlebell Swings (35#)
20 Deadlifts (50% 85#)
50 Squats
Time: 8:34
WU x 2
Strength – Back Squat x 5
155-170-185-205-225
WOD – 2 Rounds of
30 KBS 53#
20 Deadlifts 220#
50 Squats
Time: 9:09
WU (with Deadlifts x10 @ 95#) x2
Strength: Cleans
(X5) 65… (X1) 80 – 90 – 95 – 100 – 105(f)
WOD: 2 rounds
30 “Russian” KBS @ 35#
20 Deadlifts @ 100#
50 Squats
Time: 11:45
WOD: 2 rounds
30 KBS scaled to 35
20 Deadlifts @165
50 Squats
9:47
Dear Back, Thanks for always being there. You will be missed.
I haven’t been easy on my back the last couple of days so I knew this was going to be rough. Even scaled it was tough to complete that 2nd round.
The second round was BRUTAL! Good for you for not giving up!
Good job Dan! It can only get better!
….But you finished. Great job tonight man!
Strength: Push Press – 45-50-55-60-60
“Hamstrong”
2 Rounds
30 KBS 25 #
20 Deadlifts @ 50% of my deadlift max 50#
50 Squats
Time: 8:46
WU x 2 (deadlifts instead of pullups)
Strength
Push Press 3′s
70-75-80-85-90
WOD
30 KBS (35 lbs)
20 Deadlifts (115 lbs)
50 Squats
Time: 9:20
Good one
!!
MOB
WU (Practiced Deadlifts & KBS / Stretching)
5:15 class
WOD Rx: 10:55
More stretching.
Stuck around and did strength:
Push Press X5 (Legs were a little wobbly….LOL)
75-85-95-115-125 (Match PR)
First time doing a WOD with American KBS @53#
Second set of squats unbroken.
Very pleased with the evening. Everyone was pushing HARD on this one!
Was nervous doing this one Rx’d but glad I did…:-)
good job!
Great job Eric!
WU x 2 – (Dead lifts instead of pull ups)
Strength – Push Press x 1
100, 110, 115, 125, 130, 140
WOD- RX
2 rounds:
30 KBS (53#)
20 Dead lifts (175#)
50 air squats
Time: 8:23
Great job Gilles!
NICE!
Mobility
WU x 2 (Replaced pullups with deadlifts, 65lbs)
Strength : Shoulder Press 5 x 20-25-30-35-40
WOD
2 Rounds of…
- 30 KBS (25lbs)
- 20 Deadlifts (60lbs)
- 50 Air Squats
Time was 8:16
Had fun tonight. My legs are still shaking hehe ! GREAT JOB 6:45 crew
Clean x 3 to 165
2 rounds
30 Kettlebell Swings (53#)
20 Deadlifts (50% of max) 135#
50 Squats
Time: 8:23
Mobility
800m run (trying to get rid of some soreness from last week’s WODs)
Calf smash with barbell
Foam rolling back
WU x 2 (sub deadlifts @ 95# for pullups)
Strength: Deadlifts (x5)
135-165-195-225-stopped here. Back tight
Practice double unders
WOD “Hamstrong” as Rx
2 rounds
30 KBS @35#
20 BW deadlifts @165#
50 squats
Time = 8:22
Second round of this WOD was tough. Grip was dead. Back/legs were fatigued. Looked easier on paper….very deceiving.
Excellent job Lora!
Agreed deceiving!! Good job Lora – crazy weight!!
Nice work Lora, you were so focused on the Deads.. Nicely done! And agree entirely with easier on paper comment! But I underestimate these all the time, you’d think I’d learn?
WU x 2 (replace pullups with deadlift)
Strength: front squat
65, 65, 75, 85, 95
2 rounds
30 KBS (30)
20 Deadlifts (75)
50 Air squats
Second real class. Loved it. Can’t wait for the next one.
Time was 7:47
Welcome aboard Jack!
Welcome to CFM, Jack
Great job, Jack! Welcome to Crossfit Moncton!
WU x 2 – (Deadlifts instead of pull ups)
Strength – Push Jerk X5
95-105-115-115-125
Took it easy. Left wrist not 100%.
WOD- Rx’d
2 rounds:
30 KBS 50#
20 Dead lifts @ 175#
50 air squats
Time–> 8:14
Cashout: reverse samson stretch
Foam Rolling
Geat job 6:45!
Finally back after 3 months for achille tendon rupture… thank you Kevin for helping me with the appropriate scaling… taking it SLOW… but am so happy to feel those endorphins again!!
WU x 2
shoulder press 5RM @ 50#
WOD with 15# kettle bell and 65# deadlifts: 9:05
Welcome back Natacha!
Sorry to hear about your achilles. I’m glad you’re on the mend!
hi Jane!!!
Welcome you’re back! See you soon, hopefully!
Mob
WU x 2 forgot to read…I thought the pull up bars seemed empty
Foam roll and stretching
Hamstrong
30 KBS 35# scaled to 30#
20 Deadlifts BW scaled to 50% of max @ 80#
50 squats
7:24
1st time using a barbell instead and liked it way better for grip, should have done the 35# very doable – thanks for the tip Joanna
More stretching and practiced handstands
didn’t time but got a pretty long one!!
Beautiful night out!! Good job tonight everyone!!
WU x 2 (no pull-ups, replace with deadlifts)
Skipped strength and opted for foam rolling.
2 rounds
30 Kettlebell Swings (53# scaled to 40# — shoulder not cooperating tonight)
20 Deadlifts (Bodyweight / 175)
50 Squats
Time: 9:58
Squats were painfull…Still walking funny from Friday’s WOD.
WU x 2 (Deadlifts @ 95# instead of Pullups )
Strength: Press x 5
80-90-100-105-110 (PR reps)
2 rounds
30 Kettlebell Swings (45#)
20 Deadlifts 120 3 (50% of max)
50 Squats
Time: About 9:30…ish. I seriously wasn’t looking at the time but was in between 9 and 10 min based on where people finished around me)
100 Singles: Once again messed up my stopwatch but it was around 55 sec,
This WOD felt as if I hadn’t been done any CrossFit in a week and spent most of those evenings drinking and days eating conference food. Since that’s exactly what happened I guess I deserve what I got but I am glad to be back and anxious to get back on track!
Strength: Back Squats
5×100 – 3×115 – 1×130 – 1×150- 1×170(pr)
WOD rx’d = 12:19 (Deadlifts @ 125#)
Thanks Lora for the push, I needed it.
Hmmmm…then perhaps she shouldn’t have been up on that rope?
HAHAH!
1 mob
2x WU
strength press x 5
95-105-115-125-135 (pr reps)
thanks for sharing the bar gabe.. your push jerk form was really good!
WOD as Rx @ 205
9:13
this was way more difficult than it looked on paper.. but not the back/hamstring issue that i figured, it was a grip killer..oh and not to mention more freaking squats!! never have i hoped more for pullups on the next wod than i am today!! lol.. great job 6:45 crew..
Yup! Very deceiving. Great job as Rx!
(and hush with the pullups!)
WUx2
Back squat
170×3 185×3 195×3 210×3 225×3
WOD @ 190#
6:17
Good lord! Nice time Darrell.
WU X 2 (push ups were easy today, woop!) – 85#deadlifts
deadlift x 3
95-135-145-150-155-165 (30# pr)
2 rounds:
30 KBS (35#) – only swung up to eye level (lat injury)
20 deadlift (90#)
50 squats
= 1 second more then Bender, I forgot to write it down.
this workout kicked me in the legs! I wonder how that will feel wednesday….
great work 5:30 and 6:45 class!
WUx2
Back Squats 5x 60-65-70-75-80
WOD: 2 rounds
30 KBS @ 30
20 Deadlifts @ 80
50 Squats
T=10:47
Great job everyone tonight!!
And thanks Eric for the push at the end!! Really helped!
YAY FOR NATH !! YOU’RE BACK!!
Dead Lifts x 5: 135-150-160-170-180
WOD: 2 Rounds
30 KBS @ 35#
20 Dead Lifts, scaled to 50% of Max = 110#
50 Squats
Time: 9:12
Grip killer for sure.
deadliftsx5
225,265,295,295
Wod at 185
-6:13
Form went to shit pretty quick with the deads, should probably go a little lighter next time
Mobility
WU x 2 (replaced the pullups with deadlifts at 60lbs)
Strength : Shoulder Press 5 x 20-25-30-35-40
WOD
2 Rounds of
- 30 KBS (25lbs)
- 20 Deadlifts (60lbs)
- 50 Air Squats
Time – 8:16
Had a great time tonight !!!