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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

Ruck Recap

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  • Ruck Recap...

Here is Joanna’s AAR (after action report) of our Heavy event in Tampa last weekend.

HEAVY AAR

EMOM for 8 min
2 Deadlifts (start at 50%)

1,000 Meter Row
30 Deadlifts (225/155#/65-70%)
50 Lateral Barbell Burpees

These patches are earned and can never be bought.

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26 Responses to “Ruck Recap”

  1. EMOM for 8 min
    2 Deadlifts (start at 50%)
    2X #205, 225, 245, 295

    1,000 Meter Row
    30 Deadlifts (225/155#/65-70%) (Sets of 5)
    50 Lateral Barbell Burpees

    Time: 12:26 RX.
    (3:45 Row, 3:15 DL, 5:26 Burpees,) Burpees were really slow and killed me!

    Thanks Mario for the class!
    Good job 6 AM Crew!!

  2. EMOM for 8 min
    2 Deadlifts (start at 50%)
    225-275-315-365

    1,000 Meter Row – 1:50 pace
    30 Deadlifts 225#, quick sets of 5s
    50 Lateral Barbell Burpees – steady but too slow.

    11.02 Rx’d

    Thanks Coach Mario!

    Great job 6amers!

  3. EMOM for 8 min
    2 Deadlifts (start at 50%)
    185×2,205×3,225×3

    1,000 Meter Row
    30 Deadlifts (225#)
    50 Lateral Barbell Burpees
    13:31

    Thanks for sharing your AAR Joanna and congratulations to both of you, that’s amazing stuff!

  4. EMOM for 8 min
    2 Deadlifts (start at 50%)
    205-225-245-265-275-285-295-305
    1,000 Meter Row 3:25
    30 Deadlifts (225#) 15-8-7
    50 Lateral Barbell Burpees Short breaks every 7-10
    8:44

    Thanks Kevin and Congratz to you and Jo!

  5. EMOM for 8 min
    2 Deadlifts (start at 50%)
    160-175-185-195-205-215-225-230

    1,000 Meter Row
    30 Deadlifts (225/155#/65-70%) (Sets of 10)
    50 Lateral Barbell Burpees

    Time: 12:59 RX.
    Went too slow on the rower and well burpees suck!!

    Nice class Mario, great class this morning 😉

  6. EMOM for 8 min
    2 Deadlifts (start at 50%)
    205 – 225 – 245 – 255 – 265 – 275 – 285 – 290

    WOD as RX’d
    1,000 Meter Row (just under 2 min pace except when tyring to synchro rowing with Marco)
    30 Deadlifts @225# (12/10/8)
    50 Lateral Barbell Burpees (Slow AF)

    Time: 11:45

  7. EMOM for 8 min
    2 Deadlifts (start at 50%)
    105-115-125-130-135-140-145-155

    WOD as RX’d
    1,000 Meter Row between 2:00 and 2:10 pace
    30 Deadlifts @ 145#
    50 Lateral Barbell Burpees [yuck]

    Time: 13:14

  8. WUx1+CS
    4:10 unbroken plank.

    EMOM for 8 min
    2 Deadlifts (start at 50%)
    185-205-225-245-265-285-305-325

    1,000 Meter Row – 1:50 pace
    30 Deadlifts 225#, quick sets of 5s
    50 Lateral Barbell Burpees – steady but too slow.

    9:33 Rx’d

    Way to go morning folks!

    Thanks Mario!

    • Copy pasted and forgot to change the following…
      1,000 Meter Row – 2:00 pace
      30 Deadlifts 225#, 15-10-5
      50 Lateral Barbell Burpees – slow to start but faster towards the end.

  9. WOD rx’d: 13:47

  10. EMOM for 8 min
    2 Deadlifts (start at 50%)
    125-145-155-165-175# (stayed here for last sets as that was close to 75%)

    1,000 Meter Row
    30 Deadlifts (155#)
    50 Lateral Barbell Burpees

    14:14Rx
    Burpees were sooooo slow; walked some of them out towards the end. Ugh.

    Thanks Kevin!

  11. Please cancel my 6pm. Thanks

  12. EMOTM .8mins
    2x DL (Wu X5 120#)
    120-125-130-135-140-145-150-155#

    WOD
    1000m row
    30 DL(140#)
    50 lat bar Burpees
    Time: 15.23

  13. EMOTM for 8mins
    2x DL (Wu X5 110#)
    Stayed at #110 as just getting over strep and feeling weak

    WOD
    1000m row (4:35)–felt so slow
    30 DL(110#) –broken in 4 sets
    50 lat bar Burpees –slow & steady with a few breaks when the room was spinning. 😲
    Time: 16.23

  14. EMOM for 8 min
    2 Deadlifts (start at 50%)
    175-210(x2)-225-245(x2)-260(x2)

    1,000 Meter Row
    30 Deadlifts (225/155#/65-70%)
    50 Lateral Barbell Burpees

    12:34 Rx

  15. Wod @ 135#
    12:10

  16. Deadlifts x2
    185-205-225-245-265-275-285-295

    WOD Rx’d
    9:52

    The jumps were the hard part. Knee is still sore. Deadlifts felt pretty good. 12+10+4+4

  17. mob wux1
    EMOTM 8 min
    2 set 135
    rest 185
    WOD
    1000 m row
    30 deadlift 185#
    50 lateral barbell burpees
    11:53

  18. Wu and mobility
    Deadlift Emom
    225/275/325/345/345/345/345/345
    Back still tight so kept it there

    Wod rx’d: 9:09
    Kept a nice steady pace, deadlifts were 12,10,8
    Thanks for the class Mario

    Second session
    Power clean and jerk.
    EMOTM for 12 min
    Min 1-5
    Clean pull + hpc + power clean + push jerk
    Min 6-12
    1 power clean + jerk

    Back Squats
    195 x 5
    235 x 5
    275 x 5
    315 x 10
    340 x 5
    340 x 4
    Squats weren’t there tonight was supposed to build to 395… 🙁

    Good night, back feels ok!

  19. EMOM for 8 min
    2 Deadlifts (start at 50%)
    185-205-225-235-245-255-265-275

    1,000 Meter Row
    30 Deadlifts 225# sets of 5s
    50 Lateral Barbell Burpees – slow

    13:43 Rx’d I think erased the board before I wrote it down.

    Way to go morning folks!

    Thanks Amanda

  20. WOD @ 135# = 10:28

  21. 1000 m row
    30 deadlifts @135….these felt super heavy
    50 lateral burpees over bar …so slow

    15;36

  22. Great article Jo, I am very inspired by you and Kevin You two seem to be capable of anything!!! Way to go!

  23. Fantastic review Jo! Thanks for sharing. I watched live when you jumped into the water to float with your pack. I could see you overcome a fear and it was awesome!!!
    EMOM for 8 min
    2 Deadlifts (start at 50%)
    135-145-155-165-175-185-195-205

    1,000 Meter Row
    30 Deadlifts 195# sets of 6s
    50 Lateral Barbell Burpees

    14:03 slow and painful Monday….

    Thanks Amanda

  24. EMOM for 8 min
    2 Deadlifts (start at 50%)

    1,000 Meter Row
    30 Deadlifts (225/155#/65-70%)
    50 Lateral Barbell Burpees
    Time – 12:03 Rx

    Tried to break up:
    9-8-7-6… ended up being
    9-7-5-2-2-1-1-1-1 (something like that)

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