4 rounds: of:
50 squats
100 single unders
Compare to March 4/10
Best outfit?
It’s a Miracle
Categories: WOD's
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Categories: WOD's
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Mobility
WUx1
250m row (1:40 pace)
Push Jerk x 5
Only completed one set. Sharp pain in shoulders on second set. Will attempt again tomorrow morning after some more stretching.
Practiced DU’s: 30-30-40
WOD: 4 Rounds
- 50 Squats
- 100 Singles
Time: 8:43
Nice work Vincent! Quick pace
WU x 1
250 m row
Clean 3′s
55-65-75-85-95-100(PR)
WOD
Time: 8:48
Great class
!!
Nice to see you got out of your comfort zone this morning and went for a PR on your cleans. Good job.
Congrats on your Clean PR Miss Elba! That’s awesome! Fast time on the WOD too. Were you and Vincent racing?
i was racing with him, I dont think he knew
Warmup
Front squats (3) 105-105-105-105
WOD
7:29 (missed my pr by 12 seconds).
So Fast!
That was friggen fast! I was only on round 2 when you finished!
Crazy fast! Were you wearing your wings today
You did awesome Gillyon, I am glad you were beside me definitely helped me to push harder
Thanks everyone! Elba…you set the pace in the first round of squats. I was pushing to keep up.
WOW! Don’t know how that is humanly possible!! Good job Gillyon!
WU x 1
250 m row
Back Squat x 5 75-85-95-105-110
WOD
Time: 9:52
50 no-show burpees dispersed throughout strength.
Great coaching as always, Pat!
Nice work Michelle. Great idea to disperse those burpees through the strength rotation. Probably less painful that way.
Skipped strength did some planks and foam rolling
WOD modified for my broke ass
4 rounds
30 lunges
100 single skips
Time= 8:08
Hope your broke ass is fixed soon
Nice job on the WOD. Modified DOES NOT mean EASIER!
I agree with Lora… this sounds like a leg (and but) burner!!
Mobility
Warm-up x1
250m Row
Strength: Back Squats
50×5
60×5
70×5
80×5
90×5(PR)
WOD: “Its a Miracle”
4 Rounds
- 50 Squats
- 100 Singles
Time: 10:30
Congrats on your Back Squat PR, Steph. You will be hitting those triple digits soon!!
WU X 1
Row 250m
Shoulder press X 5
95-105-115-120-125
5 lb PR. Been trying for 3 rotations now so pretty happy with that.
Wod “it’s a miracle”
4rnds 50 squats 100 singles
13:06
A PR on shoulder press is tough to do. Congrats!
Crazy good time on WOD for you….I finished my 3 set of squats at 7:29 on the clock
I agree with Gillyon…Shoulder Press PRs are extra sweet! Congrats man.
AWESOME! Congrats on your shoulder press PR! Those are tough to get! If you haven’t already done so, try out the fraction plates. A 5# PR on shoulder press is difficult. The fraction plates allow you to add 1 or 2 pounds at a time instead.
congrats on PR! Looked relatively easy!!
WU X 1
Row 250m
Back Squat X 5
125-135-145-155-165 (PR 10#)
Wod “it’s a miracle”
T – 11:25
No where’s near the fastest times today but DEFINITELY happy with leg strength/conditioning progress.
Cashout – a few Ring inverts and L-sit Skin the Cat.
Wu x1
Row 250 m
Strength. Push press x3
95 105 115 120 125
WOD. It’s a miracle
4 rounds
50 squats
100 singles
In 10:52 rx
WU x 1
Row 250m @ medium pace – 1:01
Strength – 3x push jerk
95-100-110-115-120 (split) … the OLy lift class last night was perfect timing to practice split jerks. Now I know what I need to focus on when splitting. I <3 oly lifts. Anyone willing to back out of the course on nov. 17-18? COME ON, my b-day on the 19th
WOD – 13:20.
Cashout – couch stretch
Thanks for the heads up about your birthday (burpees yeah) – luv ya Chantal but as much as I’d love to have you with us at the cert you can’t have my spot! lol
Maybe I can get a deal going… whoever gives me a spot is safe from the b-day burpees!
HAHA – you aren’t old enough yet to make that deal!!
Did this WOD between 2 classes.
WOD. It’s a miracle
4 rounds
50 squats
100 singles
Time: 8:16
Holy fast! Nice work Pat.
Sweet time Pat!
nice time!
Can’t make it to the gym today so did an at home WOD
Mob
WU x 2 (no pull ups)
Modified WOD due to shin splints
4 Rounds
10 HSPU
30 Sit-ups
50 Squats
10:55
Ohhhhh, that looks like a good at home WOD. Nice time, Eric!
might try that at home this weekend!
Wu x1
Row 250 m
Strength. Push Jerk x5
65 75 85 95 105
WOD. It’s a miracle
4 rounds
50 squats
100 singles
In 14:54
Cleans
5 x 95, 100, 105, 110, 120
WOD – 10:27
Today was my 100th class
Happy CrossFit Centennial Ron! It’s great to have you as part of CrossFit Moncton!
I hit my 100 yesterday!! Nice feeling!!
Right on Ron and Natacha. I wish you many more classes.
WU x 2
Back Squats x 5
110-120-130-140-150
WOD: 10:13
Would have liked sub 10….next time. What a leg burner.
Nice work baby!
Great work Heidi! Sub 10:00 is definitely within your reach!
MOB, WU x 1, Row 250 meters.
I skipped strength today. Ran 4K during lunch and didn’t think I had the gas for strength an the WOD.
WOD:
4 rounds: of:
50 squats
100 single unders
Time 11:03
Rubber legs an hour later. Walking downstairs tomorrow morning should be interesting.
WU x 1
250m row (58.1 sec)
Strength Pushpress
75-80-85-90-95-100
WOD
4 rounds
50 squats
100 singles
Time: 9:20
Liked this wod even though my legs are already giving hints of trouble to come
Great time on the WOD Heather. I think there is something subliminal in the title of today’s WOD. Tomorrow we will say “Its a miracle” I can walk/manoeuvre stairs/get up out of my chair…
May not have to wait til tomorrow…
Got an amazing email today telling me I’ve had 100 workouts – that is a PR by such a long shot that I can’t explain it. Heather and Jo were at my Sat 9 a.m. introduction that I did with Julia – did you think I’d get to 100 wods? I surely didn’t (as you may remember
) Thanks to everyone who had a part in this – you guys rock!!
You probably had more than 100! I Was all happy to see that email as well, and then when i checked into zenplanner, I have close to 365 wods under the belt!
Mob / WU x 2
Deadlift x 5
250-265-285-300 (PR! Was happy to reach the 300# milestone)
WOD: “It’s a Miracle”
4rds: 50 squats / 100 singles
Time: 11:25
Not a stellar performance, but I managed to do all 200 air squats with very little knee discomfort (quads are another story!) and no knee brace! Can’t wait to get some speed back but overall a pretty good CFM day!
Oops, the Deadlifts were 2-2-2-1-1 …not fives. Doh!
Congrats on hitting the 300# milestone on your deadlift! That’s AWESOME!!!
Happy to hear the knee is getting better.
Yeah, I think we are all going to feel it in our quads tomorrow….
yey for the cooperative knee!!
Mobility
Warm-up x1
250m Row
Strength: Push Jerks (15-25-35-45-45)
WOD: It’s a Miracle”
50 squats / 100 singles got through 3 rounds.
Time: 13.20 minutes
Awesome workout! Had a hard time making it down the stairs when I got home lol.
That’s always a sign of a good WOD!
Great job tonight Melanie! Your skipping was lightning fast! Way to keep pushing on those squats, too!
Mobility
WU x 1
250m row (1:05)
Strength Push Press
5 x 50-55-60-65-65
WOD “It’s a miracle”
4 rounds
- 50 air squats
- 100 single under
Time 9:55
Really happy I finished under 10 minutes
Great work Chantal! Sub-10 is a great time!
Mob + WUx2 (OHS+GM@35, MUprg+Dips, HSPU, T2B, DU)
Double-Unders: 24(PR) – 38(bigger PR) – 30(would have been PR if before 38)
Push Press 5-5-5-5-5 = 170# (PR, 5#)
WOD Rx = 8:33
Good day for me, thanks to whomever cancelled and got me off the waiting list!
And wow, good WOD, also weird to tackle by yourself. Good job everyone!
Nice work on your double unders. Looks like they have really clicked for you.
Congrats on your push press PR! Did the new lifting platform have anything to do with it?
Yeah I think the double unders are coming along awesomely… now I just dont wanna lose it.
And yes, must be the new platforms, since I havent push pressed in forever.
Wow!!!! Nice DU PR man! Big congrats! Oh yeah, and nice PP and WOD PR… 8:33 is crazy fast!
Thanks man, I was wishing for faster air squats. Or more endurance… or less pain… lol!
WUx1
250m row
back squat x 5
170-200-230-255-285 (5#PR)
WOD: 4 Rounds
– 50 Squats
– 100 Singles
Time: 9:31
Congrats on your Back Squat PR! Holy frikken heavy!
Great time on the WOD, too.
Huge back squat Frank!
Monster squat Frank!
thanks guys!
Mobility
WU x 1
250m row (medium pace)
Strength: Push Press (x5)
45(10)-65-85-95-105-115
Great sharing a bar with you Raychell and Sebastien.
I’m happy I could do this tonight without pain in my shoulder. Took about 4 weeks off from overhead movements….YAY for recovery (still have to be careful though).
WOD “Its a Miracle”
4 rounds
50 squats
100 single unders
Time = 8:30
My lower legs were on FIRE after the second round. I was trying to skip faster so the pain would end sooner. Hey, we all find motivation somewhere….LOL!
Great work 5:45 crew! Huge effort by everyone
YAY for recovery!! and nice time!!
mobility
wux1
250m row
push press 5rm to 80# (thanks Pat for the tip about resting bar on shoulders)
WOD: 9:33
first time skipping since injury so pretty happy about this… achille slightly awoken, but no pain… yay!!
I am glad you are skipping again without pain. This is huge.
Great news Natacha!
YAY! Congrats on the skipping! You picked one hell of a WOD to test drive that Achilles! Happy you are pain free
Huge news! Yah!
WU x 1
Row 250 meters
Strength Front Sqaut (5′s)
45-65-65-65-55
WOD(3 rounds)
T=13:54 Brutal
Hey!! Just got an email saying tonights WOD was my 100th class. Wow!! It’s a miracle!! Bring on the next hundred.
This is a party day for classes. I wish you many more.
You did great tonight, Raychell. Don’t be too hard on yourself Momma! Your body has been through some big changes in the last year. It will come back quickly, you’ll see
Split Jerk
65×5 95×3 110×1 120×1 130×1 135×1 PR!
Last time I had a PR for a jerk was Feb 2..that 5# was 8 months in the making. Must have been because of Pat’s super awesome lifting platforms
Nice work!
YAY! Congrats on your PR! I’m sure your hard work had something to do with it, but Pat’s Platforms are pretty damn sweet…
Mobility
WU x 1
250m row (medium pace)
Strength: Front Squat (x5)
65-70-75-80-85#
WOD “It’s a Miracle”
4 rounds
50 squats
100 single unders
Time = 16:09
400m Run
Well that WOD kicked my butt. Thanks for the cheering section at the end. Thank you, Amanda.
Great job Kevin! Aren’t the WODs that kick your butt the most satisfying ones though?
Sadly that is the case.…..lol. It was funny I was half way through the skips in that last round and a drop of sweat came off the tip of my nose.…..it was just like on tv watching it drop in slow motion. I seemed to be mesmerized…that probably cost me an extra 2-3 minutes of time.
Mob, Wu x1 Row 250m
Strenth Dead Lifts 5 reps each of 90,100, 110, 120, 125
Wod: It is a Miracle
4 rounds of 50 squats and 25 KBS at 25lbs
Time: 12:57
Great class. Thanks Amanda for keeping an eye on all of us. You were awesome.
WUx1
250m row (medium pace)
Strength – Push Jerk X5
95-105-115-125-135
Daily Planks to 5min
10 Ring Inverts
WOD “It’s a Miracle” 4 rounds
50 squats
100 single unders (Only did 50, messed up)
Time = 6:23
Will redo this one as change for change
Great job 6:45 crew!
I think i will start daily planks. You have motivated me.
That’s awesome!
Many people have been getting the 100 class email. Sorry if you’re well past that. It’s a small glitch that I couldn’t work around.
I was all excited to be at my 100th class… now i’m even more excited to have completed my 180th class!!
It just seemed like yesterdsy you were st 100! Congrats on your 180.
Lol!!
LMAO @ Laura.
Mobility
WU x 1
250m row
Strength Push Jerks
5 x 90-100-110-120-130
WOD “It’s a miracle”
4 rounds
- 50 squats
- 100 single under
Time 12:30
My legs were BURNING!!!!! Thanks Amanda!
mobility
wux1
foam rolled instead of strength
WOD “It’s a miracle”
4 Rounds
50 Squats
100 singles
Time: 7:55
Shoulder press
5×65 5×85 5×95 5×105 5×110
Wod time :7:37
Good job 5:45
Awesome pr Frankie!
WUx1
250m rowing
Front Squat
5x 50,55,60,65,70
WOD: 8:56
Mobility
Wux1
250m Rowing
WOD. It’s a miracle
3rounds
50 squats
100 singles
Time :12:26
This was a killer for me, totally humbled me. Next time will be better.