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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

Ruckers!

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‘RCMP WOD’
Run 1km
100 Pushups
200 Situps
300 Squats
Run 1km
*Complete each task before moving on to the next. Scale as needed.

Congrats to our CFM Ruckers for earning their patches this weekend!

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26 Responses to “Ruckers!”

  1. Here is a link to the time we did this at Victoria park.

    http://crossfitmoncton.com/2014/06/08/hero-wod-2/

  2. RCMP WOD = 41:16 scaled
    *Runs = 800m
    *Reps 70% > 70/140/210

    Open gym:
    5rds NFT: 10 good AM 15# + 10 ring rows
    NFT: 50 box step ups 20″
    Hamstring stretching

  3. WOD Rx = 45.20

    Pushups went from 5s to 2s pretty quick
    situps were mostly steady.
    squats, tried for mostly sets of 25
    last run was slow

    Thanks morning crew!

  4. WUx1 + CS

    WOD Rx’d(No Vest) –> 34:44

    Well done early birds!

    Thanks Shane!

  5. ‘RCMP WOD’
    Run 1km 5:06
    100 Pushups 11:20 3 sets of 5s some sets of 3 then quick singles
    200 Situps 21ish 40 then sets of 5 with brief breaks
    300 Squats 30:00 40ish then sets of 10 with brief breaks
    Run 1km
    35:22

    Calf feeling better – Runs went well but didn’t push too hard

    Thanks Kevin!

  6. RCMP Wod:
    35:31 Rx

    Thanks Kevin!

  7. RCMP WOD:
    Time: 42:48 – Had to leave to complete the run with 50 squats left. So close… Next time!

  8. RCMP WOD’
    Run 1km
    100 Pushups – first set was larger with following decending sets from 5 to 2 reps per set (ok)
    200 Situps – first set 20 then mostly 10 with a few 15 reps per set (ok)
    300 Squats – first set was 20 then set of 10 (these were slow and were time was lost)
    Run 1km

    Rx time 38:16

  9. Full runs with half reps: 26:22

    Full version next time

  10. RCMP WOD .(45min cap)
    600m run
    100 pushups
    200 situps
    300 squats
    600m run
    Time: 38.03

  11. ‘RCMP WOD’
    Run 1km – completed in 5 min
    100 Pushups – completed at 14 minutes
    200 Situps
    300 Squats – completed at 39 minutes
    Run 1km

    I had 200m left at 44:50
    squats were slow and lower back was getting sore…should have raised my shoulders more during squats.

  12. ‘RCMP WOD’ / scaled

    Row 1250m
    50 Pushups (Knees)
    100 Situps (AbMat, unbroken)
    150 Squats (Sets of 10)
    Row 1250m

    Time 37:31
    Thanks Marcel, encouraging as always!

  13. mob wux1
    RCMP WOD
    run 1 km ( row 625 m )
    100 push up
    200 sit up
    300 squat
    row 625 m
    32:10

  14. Wod :
    1km run
    100 pushups
    100 situps ( I was hoping for 200)
    300 air squats
    1km run

    Time was 44.15 ish

    Thanks for the fun class Amanda!
    Great job 5 pm.

  15. RCMP WOD
    37:07 Rx

  16. ‘RCMP WOD’ / scaled

    Row 1250m
    50 Pushups
    100 Situps (AbMat)
    150 Squats (Sets of 10)
    Row 1250m

    Time: 28:55

  17. ‘RCMP WOD’
    Run 1km
    100 Pushups (55 -100 were from knees)
    200 Situps
    300 Squats
    Run 1km
    *Complete each task before moving on to the next. Scale as needed.

    39:30mins

  18. ‘RCMP WOD’
    Run 1km sub 4
    100 Pushups 5s diminishing to 1s over time 7ish minutes
    200 Situps – quick sets of 10 – 11ish minutes
    300 Squats – big chunks with minimal rest – 8ish minutes
    Run 1km 5ish

    35.13 Rx

    Great job 7pm, thanks coach Marcel!

  19. WOD rxd
    44:59

    No strategy just agonized through the squats

  20. WOD as RX’d
    38…46? Sub-39 but after Fred and Josh. 🙂

    Great Hero WOD and great welcome back after vacation.

  21. Warm-up + Mobility x 1
    Group Warm-up

    ‘RCMP WOD’
    Run 1km
    100 Pushups (5s, then 3s, then 2s) Also Hand Release from toes
    200 Situps (120, 50, 30 )
    300 Squats (all sets of 25 – slow and steady)
    Run 1km

    51 minutes and something (over the cap but kept going)

  22. Squats – sets of 20 (for future self)

  23. RCMP WOD

    Row 1250m
    100 push-ups
    200 sit ups
    300 squats
    Row 1250m

    Time = 38:09

    That rowing made it so much harder

  24. RCMP Hero WOD at CrossFit Moncton tonight was a cough inducing, butt kicker…got er done in 41:57
    1km run
    100 push-ups
    200 sit-ups
    300 squats
    1km run
    *must do in order*
    #herowod #rcmp #rip

  25. 1km run
    100 push-ups
    200 sit-ups
    300 squats
    1km run

    Time: 40:04Rx

  26. ‘RCMP WOD’
    Run 1km
    100 Pushups (pushups 55-100 from knees)
    200 Situps
    300 Squats
    Run 1km
    *Complete each task before moving on to the next. Scale as needed.
    39:30

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