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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

Monday Mashup

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  • Monday Mashup...

Please do your best to show up early for this one. It’s going to be a tight class, and you need to be warm BEFORE the class starts. There will be a hard cap of 16 for attendance due to space and equipment.

AMRAP in 5 min
20 Wall Balls (20/14# @ 10/9’)
10 Deadlifts (185/135/95/65#)

*Rest 5 min

AMRAP in 7 min
20/15 cal Row
10 Push Jerks (155/105/75/45#)

*Rest 5 min

AMRAP in 9 min
20 Burpee Over Bar (lateral)
10 Power Snatch (115/75/55/35#)

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47 Responses to “Monday Mashup”

  1. I called and left a message, but please cancel my 6am. Apologies, was unable to make it in.

  2. AMRAP in 5 min
    20 Wall Balls (20/14# @ 10/9’) #20
    10 Deadlifts (185/135/95/65#) #185

    3 rounds (90 reps)

    *Rest 5 min

    AMRAP in 7 min
    20/15 cal Row (~1:00 per row)
    10 Push Jerks (155/105/75/45#) #105

    2 Rounds + 8 Push Jerks (88 Reps)

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral) (Started with RX Burpees, but quickly faded).
    10 Power Snatch (115/75/55/35#) #75

    2 Rounds + 15 Burpees (75 Reps)

    Total = 90 + 88 + 75 = 253 Reps

    Kept it mostly light today.
    Good Job 6 amers and Thanks Mario

  3. AMRAP in 5 min
    20 Wall Balls 20 @ 10’ – sets unbroken
    10 Deadlifts (185/135/95/65#) – sets unbroken except the last 5&5
    Reps 113

    *Rest 5 min

    AMRAP in 7 min
    20 cal Row – good pace
    10 Push Jerks 155# – this was heavy! sets of 2s
    Reps 60

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar – slow
    10 Power Snatch 115# – heavy again, sets of 2
    Reps 78

    Total 251 Rx’d

    Thanks coach Mario, great job 6amers!

  4. AMRAP in 5 min
    20 Wall Balls (20# @ 10) steady
    10 Deadlifts (185#) steady
    116 reps
    *Rest 5 min
    AMRAP in 7 min
    20 cal Row
    10 Push Jerks (155#) 4-3-3/4-3-3/5-3-2
    90 reps
    *Rest 5 min
    AMRAP in 9 min
    20 Burpee Over Bar (lateral) steady with couple breaks in last round
    10 Power Snatch (115#) steady
    85 reps

    Total = 291

    Thanks Mario!

  5. AMRAP in 5 min
    20 Wall Balls 10#/9′
    10 Deadlifts 65#
    3 rounds 9WB

    *Rest 5 min

    AMRAP in 7 min
    20/15 cal Row
    10 Push Jerks 45#
    2 rounds 15 cal

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch 35#
    2 rounds 6 burpees (did hang power snatches in the first round – wod brain!)

    230
    First day back after a 2 week hiatus…someone yell at me sooner next time!

  6. Please cancel my nooner. This work thing is getting in the way of my fitness and pissing me off. πŸ™

    • Just registered for the wait list for 4:00 PM. Looks like I’ll be the 16th person and managed to sneak in.

  7. AMRAP in 5 min
    20 Wall Balls #20
    10 Deadlift s#185

    (83 reps)

    *Rest 5 min

    AMRAP in 7 min
    20cal Row
    10 Push Jerks #95

    (99 Reps)

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch #65

    (70 Reps)

    Total = 252 Reps

    • Wow.. All that standing around and you still got a lot of reps! I take back all(well some) of the jabs in your direction.. 🀣

  8. sweet jesus! I think your trying to kill me 255Rx

  9. WUx1

    AMRAP in 5 min
    20 Wall Balls 20 @ 10’
    10 Deadlifts (185#) – sets unbroken
    Reps 98

    *Rest 5 min

    AMRAP in 7 min
    20 cal Row
    10 Push Jerks 35# Dumb Bells– sets unbroken
    Reps 85

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar – steady
    10 Power Snatch 75#
    Reps 94

    Total 277

    Great work morning folks!

    Thanks Mario!

  10. wod RX’d: 164 reps.

  11. AMRAP in 5 min – Total 91 Reps
    20 Wall Balls (10# @ 10/9’)
    10 Deadlifts (95#)

    *Rest 5 min

    AMRAP in 7 min – Total 92 Reps
    20/15 cal Row
    10 Push Jerks (75#)

    *Rest 5 min

    AMRAP in 9 min – Total 60 Reps
    20 Burpee Over Bar (lateral)
    10 Power Snatch (55#)

    Total 243 Reps at the 95/75/55#
    Thanks Blake!

  12. WOD Rx:
    302 reps

    3 + 7 DL (117)
    3 + 7 cals (82)
    3 + 13 burpees (103)

  13. AMRAP in 5 min
    20 Wall Balls #20
    10 Deadlift s#185

    (106 reps)

    *Rest 5 min

    AMRAP in 7 min
    20cal Row
    10 Push Jerks #155

    (60 Reps)

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch #115

    (81 Reps)

    Total = 243 Reps

    Thanks for the tips Matt and Cara! You guys make a great coaching team! πŸ˜‰

  14. AMRAP in 5 min
    20 Wall Balls (20#)
    10 Deadlifts (95#)
    3 rounds+9 WB
    *Rest 5 min

    AMRAP in 7 min
    20/15 cal Row
    10 Push Jerks (75#)
    2 rounds+2 push jerks
    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch (55#)
    3 rounds+1 burpee

    252 total.

  15. Wod – Rx’d

    Wod 1 – 77 reps
    Wod 2 – 72 reps
    Wod 3 – 47 reps

    Total – 196 reps

    Thanks for the class Amanda!

  16. WOD with 8# wall balls, 65# DL, 45# push jerks, 35# power snatches: 151 reps

  17. Warm up for Wod.
    Power snatches up to 115#
    push jerks up to 155#
    Deadlifts up to 185#.
    Wod rx’d
    105 reps, 80 reps and 90 reps for a total of 275 reps… Phewwww..
    Messed up and stopped on the second amrap 2 min early, jumped back on the Rower quickly..

    Thanks for the great class Amanda !

  18. WOD.
    20 wall balls 20 #
    10 deadlifts 185#

    3 rounds 90 reps

    Then

    20 cal on the rower
    10 push press 155 #

    2 rounds + 7 push press
    87 reps

    Then ….. the ugliness
    20 burpees over bar
    10 power snatch 115#

    1 round + 7 power snatches

    57 reps

    234 reps Rx

    Yuck on the burpees!!!!

  19. AMRAP in 5 min – Total 87
    20 Wall Balls (10# @ 10/9’)
    10 Deadlifts (95#)

    *Rest 5 min

    AMRAP in 7 min – Total 67
    20/15 cal Row
    10 Push Jerks (75#)

    *Rest 5 min

    AMRAP in 9 min – Total 71
    20 Burpee Over Bar (lateral)
    10 Power Snatch (55#)

    225 reps

  20. AMRAP in 5 min
    20 Wall Balls (10# @ 9’)
    10 Deadlifts (95#)

    *Rest 5 min

    AMRAP in 7 min
    20/15 cal Row
    10 Push Jerks (75#)

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch (55#)

    251 reps

  21. AMRAP in 5 min
    20 Wall Balls (10#/9’)
    10 Deadlifts (65#)
    3rounds plus 9 wallballs .. 99

    *Rest 5 min

    AMRAP in 7 min
    20/15 cal Row
    10 Push Jerks (45#)
    3rounds plus 3 cal .. 78

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch (35#)
    2 rounds plus 20 burpees and 5 snatch.. 85

    262 reps
    My original plan was to go 10# heavier on each round and then I chickened out.. I kept a steady pace and didn’t let myself stop to ponder life to much..

  22. AMRAP in 5 min
    20 Wall Balls (6#)
    10 Deadlifts (65#)
    2 Rounds + 3 DL= 83

    *Rest 5 min

    AMRAP in 7 min
    20/15 cal Row
    10 Push Jerks (45#)
    2 rounds + 15 cal row= 65

    *Rest 5 min

    AMRAP in 9 min
    20 Downups Over Bar (lateral)
    10 Power Snatch (35#)
    2 rounds = 60

    Total Reps- 208

    That was better then I was expecting.
    Thanks coach Amanda!

  23. AMRAP in 5 min
    20 Wall Balls (20/14 – half and half). πŸ‘Œ
    10 Deadlifts (135)

    3 rounds + 5 balls. : 3(30)+5 = 95

    *Rest 5 min βœ…

    AMRAP in 7 min
    20/15 cal Row *secknd round πŸ‘ŽπŸ»
    10 Push Jerks (105)

    2 rounds + 10 cal : 2(30)+10 = 70

    *Rest 5 min βœ…

    AMRAP in 9 min
    20 Burpee Over Bar (lateral) πŸ‘ŽπŸ»
    10 Power Snatch (55) πŸ‘ŽπŸ»

    2 rounds + 9 burpees. : 2(30)+5 = 65

    95 + 70 + 65 = 230. πŸ€™

  24. mob wux1
    AMRAP 5 min
    20 wall ball 14 #
    deadlift 135#
    3 round 10 wall ball
    rest 5 min
    AMRAP 7 min
    20 cal row
    10 push jerk 75#
    3 round
    rest 5 min
    AMRAP 9 min
    20 burpees over bar lat
    10 power snatch 55#
    3 round 3 burpees
    283

  25. AMRAP in 5 min
    20 Wall Balls 10#/9’
    10 Deadlifts 85#

    3 rounds + 6WB

    *Rest 5 min

    AMRAP in 7 min
    15 cal Row
    10 Push Jerks 75#

    2 rounds + 15 cal

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch 35# (55# was too much apparently)

    2 rounds + 9 power snatch

    Total = 250

    I really hated most of that. Thanks for an awesomely well run class, Amanda!

  26. Crossfit.com 2018.02.12
    5-4-3-2-1
    Rope Climb 15′ (subbed 2x floor to stand rope climb)
    Clean & Jerk 145-165-185-205-225#
    =15:08

    Lost grip power on 2nd rope climb attempt. Not willing to risk it. C&Jerk went well, took my time.

  27. WOD
    AMRAP in 5 min
    20 Wall Balls 16#
    10 Deadlifts 135#

    3 rounds + 6WB

    *Rest 5 min

    AMRAP in 7 min
    20 cal Row
    10 Push Jerks 105#

    2 rounds + 1 PJ

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch 75#

    1 round + 5 burpees – I stopped as my shoulder was hurting too much.

    Total = 212

  28. WOD Rx:
    255 reps

    3 + 3 DL (113)
    3 + 4 cals (79)
    2 + 3 burpees (63)

    Nice class Kevin, Great job Krissie and Marc πŸ˜‰

  29. 5 Min AMRAP
    20 Wall Balls @ 14#/9′
    10 Dead Lifts @ 95#
    2 Rounds + 20 WB + 2 DL = 82 Reps

    Rest 5 Min
    7 Min AMRAP
    15 Cal Row
    10 Push Jerks @ 75#
    2 Rounds + 15 Cal + 6 PP = 71 Reps

    Rest 5 Min
    9 Min AMRAP
    20 Burpees over Bar (Lateral)
    10 Snatches @ 55#
    2 Rounds + 11 Burpees = 71 Reps

    Total Reps = 224

    That was not as bad as I thought it was going to be. Lots of transitions & the 5 minute rest was good. Burpees were rough.

  30. AMRAP 5 min
    — 20 Wall Balls @ 20#
    — 10 Deadlift @ 185#
    (3 Rounds = 90 reps)
    Rest 5 min

    AMRAP 7 min
    — 20 Cal Row
    — 10 Push Jerk @ 135#
    (2 Rounds + 7 Jerks = 87 reps)
    Rest 5 min

    AMRAP 9 min
    — 20 (lateral) Burpees-Over-Bar
    — 10 power snatch 55#
    (2 Rounds + 17 Burpees = 77 reps)

    Total: 254

  31. total 248

  32. AMRAP in 5 min
    20 Wall Balls (8# @ 9’)
    10 Deadlifts (65#)

    2 R, 6 DL

    AMRAP in 7 min
    15 cal Row
    10 Push Jerks (45#)

    3 R

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch (35#)

    2R, 3 Burpees

    224 Reps. Gross.

    Future self: Heavier deadlifts, not sure what I was thinking.

  33. And 50 no show burpees from Friday.

  34. #1 – 128 reps (UB)
    #2 – 100 reps
    #3 – 81 reps

    Total – 309

    Note – go UB for #2, do burpees faster and hang on for doubles for #3.

  35. AMRAP in 5 min
    20 Wall Balls (6# @ 9’)
    10 Deadlifts (65#)
    62 reps
    *Rest 5 min

    AMRAP in 7 min
    15 cal Row
    10 Push Jerks (35#)
    53 reps (started with 45# and it was too much)
    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch (35#)
    48 reps

    Total: 163 reps

  36. AMRAP in 5 min
    20 Wall Balls (14# @ 10’)
    10 Deadlifts (135#)

    3 rounds
    *Rest 5 min

    AMRAP in 7 min
    20
    10 Push Jerks (105#)

    3 rounds +2 cal

    *Rest 5 min

    AMRAP in 9 min
    20 Burpee Over Bar (lateral)
    10 Power Snatch (75#)

    2 rounds +10 burpees

    Reps : 253

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