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1-506-962-0710

info@crossfitmoncton.com

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

359 Baig Blvd. Moncton, NB E1E1E1

Strength Day

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  • Strength Day...

For those registered for the Nutrition Challenge – there’s an info meeting tomorrow night at 7pm.

Push/split jerk – heavy double

Weighted pull-up x3

EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist

Anthony

Anthony

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23 Responses to “Strength Day”

  1. Mobility and warm up
    1,513 m row for team 5

    Push Jerk (heavy double)
    45, 55, 65, 75, 80 (PR)

    Negative Pull-ups x3
    4 sets

    EMOM for 8 min.
    Odd – Flutter Kicks
    Even – Russian Twists@25#

    5,512 m row for team 5 in OG

  2. Push/split jerk – heavy double
    95-115-135-155-165-175-185 X2

    Thanks for Sharing the bar Mark!

    strict pull-up x 3. 4 sets. (Had my built in weight on)

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist

  3. Row 1221m MOB
    Group WU MOB

    Split Jerk – heavy double
    WU – 95#,
    135#, 155# x 3

    Weighted pull-up x3
    Did some Body Weight reps…got 3 sloppy ones a few times. Dame you Gravity!

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist – 25# feet down

    Thanks for sharing the bar Mario…nice job on the heavy lifts.

  4. Mobility
    WU x 1
    Group WU + Mobility

    Push/split jerk – heavy double (Thanks for the push Heidi)
    55-65-75-85-95-100-105#

    Weighted pull-up x 3
    BW, BW, 8#, 10#

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist (2 rounds with 24#, 2 rounds with 15# – back was sore)

    OG: 6009m row for Team 2!

  5. Push/split jerk – heavy double
    135-155-185-195
    Weighted pull-up x3
    Did negative sets
    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist

    3207M Rowing for team 3 – Is any body else getting sore abs from hitting them with the row bar or is that just me? πŸ™‚

    Thanks Mario!

  6. Split Jerks x2
    135-175-205-225

    Weighted Pullups x3 (all overhand)
    25-40-50-60

    EMOM
    201 reps

    And 4000m for Team 3!

  7. 11083 meter row for team 1

  8. Push Jerk x2
    135-155-185-205(x1)-185(x1) … left shoulder acting up, not pushing it

    Weighted Pullups x3
    BW-20-25-30-35#

    EMOTM 8 mins
    odd- 40s flutterkicks
    even- 40s russian twists 25#

    Extra stuff…
    EMOTM 10 mins – 7x air squats
    EMOTM 10 mins – 3x deadlift 225#
    EMOTM 10 mins – 4x pistols assisted (post), (2/leg)
    EMOTM 10 mins – 4x weighted stepups 20″ 2×40# (2/leg)

  9. Push/split jerk – heavy double (Thanks for the push Alaina)
    55-65-75-85-95-105#-115(1)
    May have been able to get the second rep at 115# but got scared and didn’t commit to it…

    Weighted pull-up x 3
    BW, BW, 8#(2)

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist (25#)

    Thanks for class Mario! Sorry I forgot to sign up πŸ˜‰

  10. Push/Split Jerk x2
    60-70-85-95-105-110lb(x1)

    1RM PR of 5lb

    Pullup negatives

    EMOTM for 8 mins
    40s flutterkicks
    40s russian twists @ 25lb

  11. mob wux1
    group mob wu
    push jerk
    65×2 85×2 95×2 105×2
    115×2 125×2
    weighted pull up x 3
    BW BW 8#
    first time doing pull up in the last two year
    EMOTM 8 min
    odd 40s flutter kick
    even 40s Russian twist

  12. Row for team 1 with Alaina

    Group mobility and Wu

    Push jerk
    Worked @ 135# shoulder wasn’t feeling it!

    Weighted Pullups x 3
    60/80/120/135 pr!

    EMOM,
    40 (2 count) flutter kicks each round
    20 (2 count) Russian Twists each round

    Fun class Mario!

  13. group mob

    Push/split jerk – heavy double
    135-155-185-205-185

    weighted pullups x 3
    25-35-35-35

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist 25#

  14. Split Jerks x 2 to 200#
    Felt like I could have done more.

    Weighted Situps x 3
    30 – 40 – 50 – 60 (2l

    EMOM for 8 min (alternating)
    — 40sec Flutter Kicks (x4)
    — 40sec Russian Twista @ 25# (x2)
    Around 182 or so

  15. Mobility and warm up

    Push Jerk (heavy double)
    55, 75, 95, 105, 105

    Negative Pull-ups x3
    4 sets

    EMOM for 8 min.
    Odd – Flutter Kicks
    Even – Russian Twists@25#

  16. Push/split jerk – heavy double
    45# – 55# – 65# – 70# – 75#
    Weighted pull-up x3
    Did 4 sets of negatives
    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist @ 10#
    Total: 190

  17. Push jerk – heavy double (I usually opt for split jerk so I decided to practice push jerks today instead)
    35-45-55-60#

    Weighted pull-up x3
    Did ring row negatives which were kinda sucky. Need to work a little harder on these

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist – 15#

  18. Push/split jerk – heavy double
    40-45-55-65-75-80-85-90
    I was very excited to go this heavy!! Thanks to Tara for sharing the bar!
    Thanks Kevin for the tips! I need to get my feet straight and land longer..
    Finally managed to lock my arms and punch up under the bar and it felt good..

    Weighted pull-up x3

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist
    Loved this wod!

  19. Push/split jerk – heavy double
    75#

    Weighted pull-up x3
    BW-BW-BW-20#-20#

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist

  20. WUx1
    Row 1014 m

    Push/split jerk – heavy double
    95-105-115-115-120-125

    Weighted pull-up x3
    Did Ring Rows with weigthed vest 20# and 40#

    EMOM for 8 min (alternating)
    40sec flutter kick
    40sec Russian twist

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