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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

Squats are good for the soul

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Strength Days this week:
T – Back Squat
W – Deadlift
Th – Press

Back Squats x3
50-55-60-70-80+

42-30-18
Wall Balls (20/14# @ 10/9′)
Abmat Situps

Get those wall balls done in big chunks. Move steady through the situps. Goal should be under 10 minutes. Pick a weight you can move consistently.

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26 Responses to “Squats are good for the soul”

  1. Back Squats x3
    50-55-60-70-80+
    175-185-205-245-275(11 reps)

    Wod RX
    5:59
    All unbroken. Wallballs felt great!

  2. Back Squats x3
    50-55-60-70-80+
    185-205-225-265-300×8

    42-30-18
    Wall Balls (20/14# @ 10/9′)
    Abmat Situps

    Unbroken 6:50 Rx’d

    #personnalwallballsvisctory

    Thanks coach Shane, great job 6amers!

  3. MOB + Group WU & MOB

    Back Squats x3
    50-55-60-70-80+
    WU – 95#
    120# – 135# – 155# – 175# – 195# x 15 reps

    42-30-18
    Wall Balls (20/14# @ 10/9′) – 14# – only broke up the 30 into 20+10
    Abmat Situps – slow

    TIME: 10:26

  4. Back Squat x3
    105 135 145 155 165×13

    WOD @ 10#
    6:13

  5. Back Squats
    165×3
    185×3
    200×3
    235×3
    270×12

    WOD Rx’d and unbroken
    5:28

  6. Back Squats x3
    50-55-60-70-80+
    105-115-125-135-145# for 7 Reps

    42-30-18
    Wall Balls (8# @ 9′)
    Abmat Sit-ups

    8:55; broke first two sets in half, last set unbroken.
    Definitely wasn’t feeling myself this morning, but am glad i got in!

    Thanks for the class Kevin!

  7. WUx1 + CS

    Back Squats x3
    50-55-60-70-80+
    140-155-170-195-225 x 9

    Wod as RX’d
    7:39

    Well done 6am peeps!

    Thanks Shane!

  8. Back Squats x3
    50-55-60-70-80+
    95-105-115-135-155#(x17)

    42-30-18
    Wall Balls (20/14# @ 10/9′) with 12# (set of 30 was broken in 2)
    Abmat Situps

    7:35

  9. Back SQ x3
    80#-95-105-115-125(amrap10)

    WOD
    42-30-18
    WB
    AB Mat SitUps
    Time: 8.34

  10. Back Squats X 3

    215-235-255-295-340(13)

    Wod with 16# wall ball – 9:59

  11. mob wux1
    back squat x 3
    140-155-170-195
    225×6
    WOD
    42-30-18
    wall ball 14#
    Abmat sit up
    6:55

  12. Back Squats x3
    50-55-60-70-80+
    85-105-115-125-135X8 failed rep 9 (squats felt a lot better this week!)

    42-30-18
    Wall Balls (20/14# @ 10/9′) 10#
    Abmat Situps

    9:24
    Two sets for the first two then last round unbroken wallballs

  13. wux1
    group wu

    Back Squats x3
    50-55-60-70-80+ (based on 305# 1 rep max)
    155-175-185-215-245×20
    I need to try my 1 rep max again soon and go for 315-325

    42-30-18
    Wall Balls (16#)
    Abmat Situps

    9:04
    situps slowed me down

  14. Wu and mobility and crossover symmetry

    Back Squats x 3
    185/215/235/255/275/300 x 15 reps. Stopped there

    Wod rx’d 7:51

    Great class and great work everybody!

  15. Back squats:
    135-145-155-175-195 (5 reps)

    WOD RX = 6:09

    Broke the wall balls up in 36 and 6, 18 and 12, then straight.
    All the sit-ups were fast and unbroken!

  16. Back Squats x3
    50-55-60-70-80+
    135-145-155-175-195 (13 reps ) failure caused by pain in right shoulder dew to weight of bar, had a couple left in the tank decided to stop .

    42-30-18
    Wall Balls (14# @ 10′)
    Abmat Situps

    Mostly all unbroken , broke up cause of poor form over fatigue

    Time:7:15

    Thanks Shane

  17. Back squats:
    95-115-135-145-165 (7 reps)

    WOD RX = 6:29

    Unbroken 😉

  18. Back squats:
    95-115-135-145-155-165 (12 reps)

    WOD #12 = 8:02

    Broke the wall balls up in 3 sets, 2 sets, 3rd unbroken
    Abmat sit-ups smooth and unbroken
    Thanks Blake!

  19. Back squats x 3:
    85-105-115-125-135 (PR and managed 11 reps, failed on 12th)

    42-30-18
    Wall balls (used the 6# and tried for unbroken)
    Ab mat sit ups

    Time: 9:08

    Thanks Shane!

  20. Thanks for letting me join the 6pm clad, Kevin, Shane and CFM community! It was great to see some familiar faces and meet some new ones!

    WOD: 6:04RX

  21. Wod rxd: 11:01

    Wall balls..

  22. Back Squats x3
    50-55-60-70-80+
    65# – 70# – 80# – 90# – 105# (x7 – stopped there because it just didn’t feel great)

    42-30-18
    Wall Balls (6# @ 9′)
    Abmat Situps (21 – 15 – 9 knee raises)
    Time: 8:35

    • As part of my Precision Nutrition homework, I am doing daily mind-body scans. Here is last night’s homework:

      What did you notice during your mind-body scan today — before, during, and after exercise?
      Before: everything hurts! How am I going to Squat today?
      During: holy, this warm up is tough. Ooh, less reps, thanks Shane. I love mid-wod assessment /scaling.
      Wow, these squats feel heavy, but better than I thought they would.
      Omg, I hate wall balls. Am I going low enough? Almost done!
      After: Phew, that was tough. Yay, 21 wall balls in a row! I think that’s a PR! Legs are jelly now.

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