Skill of the Week – Wall Balls
4 rounds
Run 200m
10 Burpees
Run 200m
10 Toes to Bar
Rest 2 minutes between rounds
This year’s Hopper will have a half time show, featuring some of our kids!
5 more sleeps until the Hopper!
Categories: WOD's
Subscribe
Subscribe to our RSS feed and social profiles to receive updates.
Mobility
Run 400m
WU x 1
Strength: Push Jerk
5x 95-115-135-155-180-135-135
4 rounds
Run 200m
10 Burpees
Run 200m
10 Toes to Bar
Rest 2 minutes between rounds
Time: 21:00
Strength Push Jerk x 5
65-70-75-80-85
WOD Rx
Time = 17:54
Fast Maria!
WOOT WOOT! Nice work Maria!!
Mob
400 m run
WU x 1
Strength
Clean 1′s
55-65-75-85-95
WOD
200 m run
10 burpees
200 m run
10 V-snaps
*Rest 2 min between rounds
Time: 18:51
Great job everyone!!!
Elba you are getting stronger and faster by the day – you must be thrilled girl!
Nicely done Miss Elba!!
I echo what Heather said…great progress!
Warmup
Deadlifts (5) up to 155lbs
WOD rx’d – 18:15
Need to figure out that T2B kip
Well done Gillyon. That’s a really fast time without kipping T2B. Awesome!
Nice work Gillyon!
Mob / 400 m run / WU x 1 (with T2B)
Strength
Push Press x 5
105-120-125-130-135
WOD:
4 rounds of
–200 m run
–10 Burpees (yay)
–200 m run
–10 Toes-to-Bar (scaled to Toes through Rings)
*Rest 2 min between rounds
Time: 19:03
Judging by my time I scaled appropriately but I wouldn’t mind some lessons on Toes-to-Bar as the technique seems foreign to me. Good workout!
Good job Blake! Do them in the Warm ups. It will help
Push Press X 5 to 140
Wod Rx’d
Time 17:25
Nice work Darsey!
Great job Darsey!
Strength Shoulder Press x 5
95-100-110-115(x4)-115
was called for a no rep due to bent knees, but was very surprised I had enough in me to complete another 5 reps.
WOD Rx Time = 16:37
I think Its been since the Games Open since I’ve done rounds with T2B. Nice to see some improvement.
Fast time Trent! I realized in the last round that I was not going to beat your time.
Dude, I thought you would have had me on the running for sure.
Very fast! You are quick on those T2B’s!
All those T2B in your warm ups is paying off. Good job.
Wow Trent, nice time!
That was the “time to beat” all day! Great job!
Awesome Job Trent!
Excellent job Trent! Yah for progress on them 2TB
Mobility
Run 400m
WU x 1
Strength: Back Squat x 3
155-165-175-185-195
WOD: Rx
4 rounds
Run 200m
10 Burpees
Run 200m
10 Toes to Bar
Rest 2 minutes between rounds
Time: 21:38
The following are the selected excuses I have chosen for not being able to complete the WOD under the 20 minute time cap today.
Not enough sleep
Poor breakfast
Drank too much over the weekend
Ate poorly over the weekend
Over exposure to the sun yesterday
Dog ate my crossfit journal didn’t know what weight to use for strength.
All joking aside, today was just one of those days where the the challenge is to merely complete the WOD. I will do this one again in Change for Change.
Hahaha! Monday morning WODs are always a little rough.
No doubt I’ll nned to cut-and-paste your excuses into my post after my 4:15 today!!
All solid excuses…..sounds like a great weekend
Way to persevere Sheldon! Tough WOD for sure. I felt your pain tonight at 5:45. A week of vacation with crap food, lots of booze and no workouts came back to haunt me in a big way!
Put your head high Sheldon! You showed up and did the WOD! Excellence for that
Mobility
400m run
WU x 1
Strength – OHS 5 x 20-25-30-35-40
WOD
4 rounds of :
- 200m run
- 10 burpees
- 200m run
- 10 toes to barbell
Time – 18:47
This was a good workout ! I almost killed myself during the 3rd round to make sure I finished it before 14 minutes as I really wanted to finish all 4 rounds ! Great job everybody
Awesome work Chantal! Toes to barbell are no joke! I find them more difficult than toes to bar.
Haha thanks Lora ! I honestly wish there was an exercice between toes to barbell and toes to bar because I find toes to barbell to easy (don’t ask why hahaha maybe I don’t do them as I should…) and I can’t do toes to bar… Well I can do like one ! Do you have any suggestion ?
Have you tried toes thru rings? Since rings are not fixed (i.e. they are moveable), it can be a little easier to get a kip going than on a bar.
Mobility
400m run
WU x 1
Strength – Goblet Squat: 5 x 15-20-25-30-30
WOD (Scaled):
3 rounds of :
- 200m run
- 10 burpees
- 200m run
- 10 sit ups
Time – 19:51
The last 10 sit ups were the fastest 10 sit ups of my life, to finish under 20 mins.
Thanks to those who were so encouraging, once again! You all inspire me to push harder!
You did really good today Robyn
Thanks, Chantal! You did an awesome job, too! 4 Rounds! Woot!
I love CrossFit workouts because every class gives me a goal to work toward for next time!
Great job again Robyn!
Thanks, Heather! By the end, I actually started to like the “I’ve got nothing left in the tank” feeling.
Addicted so soon?? Must have been born to be a crossfitter
Well….ya know…
I love that it’s something new, every time! Keeps you on your toes.
Way to go Robyn!
OMG I laughed at your comment about doing the fastest 10 situps of your life…I’ve had many of those days myself. Its that final push to the end, even when you think you have nothing left in the tank…and its GREAT!!!
Run 400m
WU x1
5x OHS
55-65-75-80-85
WOD with knee-bent V-snaps
21:35
Skill of the week: wall balls (x 10)
WU as posted
Clean, 5@ 95,105,115,125,135, pr 10
thanks for the coaching and tips Kevin.
WOD Rx
19:11
wow that is fun
top up your fluids before doing this, your body will thank you.
great job 7 am crew.
Great work Tom!
According to @crossfitmoncton (twitter), 9 new members are tackling their first official WOD today!
Congratulations and welcome aboard!
Mob
400 m run
WU x 1
Strength – Clean x 5
95, 115, 135, 145×4
WOD ; 20 min time cap
200 m run
10 burpees
200 m run
10 T2B
*Rest 2 min between rounds
Time: 19:33
Way to go Gilles. I didn’t realize that you were so good at T2B.
Good work Gilles!
At a boy Gilles!
Mobility
400 m run
WU x 1 – add 10 Shoulder Press & Push Press @ 35
Strength – Push Press x 5
55, 65, 70, 75×2, 65
WOD ; 20 min time cap
200 m run
10 burpees
200 m run
scale – 10 V-snaps
*Rest 2 min between rounds
Time: 18:51 (nice race Elba)
I know, thanks for make me push harder!! your burpees/v-snaps were solid!!!
Got to coach my first class tonight, what a blast. Great job 4:15 crew.
New members had their first WOD tonight. Excellent job Noah and Hellen.
Great to have you onboard Coach Ron
Thanks a lot for your tips tonight on the row Ron, much appreciated.
mob, 400m row, no strength ( worked on my foot, right heel is just not right.:))
.
WOD scaled to 400m row and one and a hlaf legged ish burpees ish 400m row and situps… 18:34.
great job everyone. never did the 4:15 class before. nice seeing new faces. but now it a whole bunch more names i have to learn
mobility class after, i lucked out and it was calves.. which helped out a lot. thanks Jo.
and thanks lora for that extra foam roller thing at the end.. called calf crunch of death or something similar:)
Thanks for your help with my foot at the start of class today too kev… I’m just thanking everyone arent I. We have a great crew of coaches at the gym. Anyone just starting out, no question is dumb and don’t be scared to ask. It’s the only way you’re gonna learn and get better.
Kevin, its called the “bone saw”. Appropriately named, wouldn’t you say? LOL
CrossFit Red Deer
MoB
WUX1
PUSH press until 1 rep max 95X5-105X3-125X3-130X1-135X1
Wod
1st min do 2 Box jumps,2 Push ups and then add 2 of each every min after on the min.
6rnds + 11 push ups
Certainly noticed the lack of air out here…..still had a good work out.
Thats is a nice twist on the “Death By” WOD format. Good job man!!
Thanks Mario….I said the same to them and they seemed like they never heard of “death by”
Strength was shoulder press not push press
Well done Josh. Sounds like a kick ass WOD. I would like to try that one some day
Mobility, Foam Roll, Stretch
Backsquat 3RM
225-245-275 (PR reps, 20#) Yay!
WOD Rx = 18:37 Argh!
Burpees started killing in round 2. Great workout, drained me good. Good job 5h45, fun times!!
20# PR…wow, that’s huge
It was fun sharing a bar with you tonight. Next time though, PRETEND the weight is heavy and make some faces or noises or something…LOL!
And great time on the WOD. Your T2B’s looked really good.
Great push at the end Man! Great time for this one!
MOB
400 m run
WU X 1 (6 skinny band pullups)
Strength – Shoulder press 5′s
)
55-65-75-80 (Think this is a pr for reps since one rep max is 87.5 – but my book is trapped in my dead car at the dealership
WOD
20 min time cap
200 m run
10 burpees
200 m run
scale – 10 K2E – rings
*Rest 2 min between rounds
Time 15:37 for 3 rounds (19:45 for 3 r + 10 burpees)
As usual any wod with required rest periods is a killer – Well done to those of you who finished under 20 minutes and to Amanda for finishing the 4 rounds on her own.
Welcome to Helen and Noah. Great job guys – so glad to have you on board (And I hope you post your results to compare to next time this lovely one comes up!)
And big shout out to Coach Ron – glad to have you on board too and hope we were’t too hard on ya
ALmost forgot – 5:15 MOB class – great as usual!
Weee! Way to go!
Nice shoulder press! Wow
Great job Heather S!
Well done Heather! I know how much you love running…in the heat…multiple times…with burpees in between. LOL!
Mobility
400 m run
WU x 1
Strength – Push Press x 5
40-15-50-55-60
WOD ; 20 min time cap
200 m run
10 burpees
200 m run
10 toes through rings
*Rest 2 min between rounds
Time: 19:10
My goal tonight : finish before Lora! haha! I’d pass her on the run and she would pass me in the burpees. Thanks for the push!
Great job Val – you must have been really moving on the runs to post this time (and to pass Lora!)
Haha having Lora right on your tail is a good motivation to keep your speed.
You were like a frikken gazelle tonight! I didn’t know you could run so fast! Thanks for keeping me going Val! It was a really fun race! Great work!
Hahaha Gazelle was my nickname as a kid actually lol!!! Had an uncle calling that
Great job tonight Val!
mob
run 400m
wux1
strength shoulder press x 5
95x105x115x125x135
wod rx = 17:15
Great job Shane!
Run 400m
WU x 1
Strength: OHS
75-85-95-110-120
WOD – Rx
4 rounds
Run 200m
10 Burpees
Run 200m
10 Toes to Bar
Rest 2 minutes between rounds
Time: 19:10
Another great job Frank
Great job on the WOD Frankie. And nice weight on the OHS.
Way to go Frank!! Nice!!
thanks guys, it was a long and tough one, love the Monday detox WODs
Way to go beast!
Mob
400 m run
Wu x 1
Strength : Power cleans
95-105-115-120-130×1
WOD RX’d
16:24
Good to be back! Nice push everyone!!!
Nice time man.
Geez Eric, that’s a fast time. Must be something in the water at your & Maria’s house.
You were flyin’ tonight, great job!
good job man!
Fast! Fast!
You were crazy fast tonight! This WOD was made for you. I was excited to see your time because I knew you were going to kill it! Awesome!
Holy smokin’ fast Eric!! Superb job!!!
Thanks guys!
Mobility
400Run
WUx1
Strength: Push Jerk
35-40-45-50-55×5
WOD
Run 200m
10 Burpees
Run 200m
10 Toes to Bar
Rest 2Min
Only got to do 3 Rounds : 14:41
Next Time I’ll get the 4 in!!
I think you could have got that extra round in for sure. Good job!
WU
Front Squats x 3:
110-115-125-135-140(Failed my 3rd…GRRR)
WOD:
Rx’d on my 1st 2 rounds and then switched to Toes thru Rings on my last two rounds when it became apparent with many failed reps in round 2 that that I was not going to come close to finishing in the 20 min. time if I stuck with the bar. Even then, I was well over…..It’s time to start working T2B into my warm up on a regular basis.
Time = 22:06
WU x 1
400m run
Strength: OHS 45,55,55,65,75
Went light since pinching a nerve doing these in a WOD.
WOD:
4 rounds
200m run
10 burpees
200m run
10 toes to bar
2 min rest
Time: 20:23
I’m a bit disappointed to miss the cap but since this is my first time doing toes to bar I guess it’s not the end of the world.
Do them in your warm-ups alternating between knees to elbows, next time you’ll smoke me Jack
Still a great job!
Strength: cleans
5x 80-85-85-100-105
Thanks for the reminder about my weight on my heels, Kevin. You had corrected that one for me a little while ago and it creeps back up on me now & then.
WOD rx’d: 23:08
Great job tonight Helen!!
Great perseverance Amanda!! You are a stubborn one!!
Way to go Amanda! Congrats on doing it Rx!
400 m run
WU x 1
Push Press x 5
105-115-125-135-140
WOD Rx’d went over the 20 min cap — ended up at 20:47. Third round really killed me!
Excellent job Marcel! So close to the cap, next time for sure!
Str: OHS- 15, 20, 30, 35, 40
WOD 4 rounds of- rx’d
Run 200m
10 burpees
Run 200m
10 toes to bar
Did not finish all 4 rounds before 14 minutes:( Great work-out though! I will have a new goal for next time;)
Good job on the OHS, I know there is lots to think about (weight on heels, push knees out, active shoulders) but you really worked hard on technique and it looked good.
Thanks Ron! Your advice and training was so helpful. It’s great to learn how to do something better that you’ve struggled with for a while!
Mobility
Run 400m
WU x1
Front Squat
165-170-175-180-185
Thanks kevin for the tips made things feel much better.
WOD
4 rounds
Run 200m
10 burpees
run 200m
10 toes to bar
rest 2 minutes between rounds
time 22:53
Burpees + running just killed my time today. Took me over the time cap but im glad i did it rx great job guys and welcome to all our new people nice to meet you guys tonight hope to meet more of our new people soon.
Geat job as Rx’s Lance! Next time you’ll be under 20 for sure.
Mobility class – calf mobility
Great class Joanna. One of my trouble spots (yeah, I know, the list is long!). Felt great!
Mobility
400m run
wu x 1 (worked on some kipping T2B…starting to connect, but not ready to use in WODs yet)
Strength: back squat (x3)
95(10)-140-165-185-210
*felt like I could have gone heavier, but wanted to save some legs for the WOD
WOD as Rx
4 rounds
Run 200m
10 burpees
Run 200m
10 T2B
Rest 2 min
Time = 19:19
Sweet mother of god that was TOUGH!! First 200m run in each round felt awesome! Second 200m was significantly less awesome.
Nice job 5:45 crew!
Nice work, you made that look pretty easy after a long week of bad food and late nights!!!
Nice work Lora!
“significantly less awesome” haha good choice of words.
Awesome work Lora!
Good strong finish Lora!
press x5 to 110
wod rxd 15:43
kipping went well in warm up but not so well in the workout
You killed it Shawn even without kipping..
Put the toes to bar kipping in your warm up and you will get them I have no doubt!
Nice!!
Super fast! Keep practicing those kipping T2B. You’ve got the movement. Add them to your warm up and you will be stringing them together in WODs like you’ve been doing them all your life.
Man you’re fast!!! Way till you can string the T2B’s together!!!! Awesome job!
WU x 1
400m run
Strength: OHS
45x 3 65×3 75×2 85×2 90×1
WOD@ RX
18:34 Should have pushed harder on the runs. I wanna do this one again!
Great WOD!
Laura and I just got back from 4 nights at a beautiful cottage overlooking the water in Pugwash! Lots of awesome food and great weather! Belly felt a little full today! lol!!
It is fantastic to see so many folks from the prep course joining CFM! Kudos to Joey and Jeremy on their first WOD tonight!
Nice job Corinna.. That’s a really good time rx!!
That is an excellent job Corinna!
Well done Corinna! That is a great time. I never want to do this one again! LOL
You will have to nail it next time then. Still an ok time, I guess, lol. Good job Shawn.
Mob + 400m Run
WUx1
Strength – Front Squat X5
135-155-175-195-215
Practice pistols and worked on Skiil of the week, wall balls.
WOD as Rx’d
Time–>17:36
Foam rolling
Great job 6:45 Class!
Some fast times tonight!!
You did great with this WOD tonight Gabe! Toes to bar were solid!
great time Gabe!
Nice time Gab!