Monday’s are great

10
May

Monday’s are great

4 rounds of:
10 Forward Lunges
20 Hang Squat Cleans (65/45#)
10 Reverse Lunges

Some strong women!

55 Responses

  1. Kevin

    Hang Squat Cleans x1
    95-135-155-175-195-205-215(PR!)-225(F)-225(F) but so close!

    Thanks for the pointers Joanna!

  2. Marcel

    CFWU x 2

    Hang Squat Cleans x 1

    45-65-85-95-115-125

    W.O.D. 4 rounds of:

    10 forward lunges
    20 Hang Squat Cleans 65 lbs
    10 reverse lunges

    Time: 14:11

  3. Patrick

    Warmup x 2 –> 2:59

    Hang Power Squat Clean 1RM
    165lbs (I was hoping to match my 175lbs squat clean but I failed)

    4 rounds of:
    10 Forward Lunges
    20 Hang Squat Cleans (65#)
    10 Reverse Lunges

    7:10

      1. Patrick

        LOL thanks guys! I haven’t been feeling well in the past few weeks but I was finally able to work hard on this WOD 🙂

  4. Johan

    CFWU x 2

    Hang Squat Cleans x 1
    45-65-85-105-115-125

    WOD 4 rounds of:
    10 forward lunges
    20 Hang Squat Cleans 65#
    10 reverse lunges
    Time: 8:17

    Short strided wobbly rubber legged run in attempt to loosen up 🙂 You know it’s a good leg workout when the step in and out of the gym becomes a challenge right after the wod.

      1. Johan

        Sometimes if you can hurdle a leg over the six inch lift, it’s like stepping down off a shaky train, and the other foot sometimes doesn’t follow so well… please watch your step if you find my face into the pave with seized legs.

    1. Kevin

      Afraid…maybe.

      I have a list of 10 workouts, all taken from previous sectionals or regionals. We have 17 days to complete the list. I’ll choose today’s workout, you choose tomorrow’s. We go until we’re done the list.

  5. Lisa

    Kevin I booked the 4:15 but I have a 5:30, I see Corinna requested one first so if she wants it keep my 5:30. Thanks Lisa.

  6. Jamie

    CFWU x 2

    Strength – Hang Squat Clean
    Made it to 155 lbs

    WOD – 4 Rounds of
    10 Forward Lunges
    20 Hang Squat Cleans (65#)
    10 Reverse Lunges

    Time: 9:37

    Great workout Kevin, legs, arms and stomach are burning!

  7. WU x 2

    Hang Squat Clean – 1 RM

    45-55-65-75-85(F)-80-85(F)

    WOD @ 45# – 10:57 😀

    Great work everyone!! Sonia & Kevin – You guys are looking great! 🙂

  8. Heidi

    Warm Up x 2
    Hang Squat Clean 1 rep max.
    45-55-65-75-85-95(F)

    WOD: 4 Rounds of
    10 FW lunges
    20 Hang Squat Cleans # 45
    10 Reverse lunges
    Time: 10:08
    Ohhh my jelly legs.

    Pat & Johan…you guys had crazy fast time this morning.

    Joanna – Great job on the 100# hang power clean…that’s as BIG as you!

    Nicole – Nice going in pushing through to the end of the WO this morning. All you needed was a little more “cheering” 🙂

  9. Jeff

    Hang Squat Cleans – 1RM
    65-85-105-115-125-135-145-155-165!!! (PR)
    That’s 25# more than my full squat clean max! 😀

    WOD (4 Rounds):
    10 Forward Lunges
    20 Hang Squat Cleans (65#)
    10 Reverse Lunges

    Time = 11:17

    Feels pretty good after a few days off. 🙂

  10. Gillyon

    CW x 1.5
    Hang Squat Cleans – 1 rep
    45-55-65-85-95-105 The last clean felt great…wish I had more time to tried more

    WOD – 4 Rounds of
    10 Forward Lunges
    20 Hang Squat Cleans (45lbs)
    10 Reverse Lunges
    Time: 7:31

    Forearms are still on fire. Sorry I had to leave early 5:30 crew. I hope you all killed this leg burner. 🙂

  11. Joanna

    WUx2

    Hang squat cleans x1
    Started with 45# and went up to 100# attempted 105# – fail…will get it next time
    Also did regular clean with 100# so I could change my number on the board :o) previous max was 85#

    4 Rounds
    10 Forward lunges
    20 Hang squat cleans #45
    10 Reverse lunges
    Time – 10:26

  12. Kevin L

    After almost a month of very little gym activity, this was a great workout to bring me back into it :D.

    CFWU x2
    Hang Squat Cleans x1
    (45×3 practice form) 65, 95, 115, 135, 155
    Could have gone heavier but I didn’t want to risk hurting myself after so much time off

    WOD: 4 Rounds
    10 Forward lunges
    20 Hang squat cleans #65
    10 Reverse lunges
    Time: 8:42

    Hope everyone else had fun with this one! wish I was there doing it with you guys!

  13. Liam

    WU x 2
    Strength = Hang Squat Cleans – 1RM
    45-65-75-95-105-125-135-145-155-175(F)175(F) Close.. I just couldn’t get under it.

    WOD:
    4 Rounds
    10 Forward lunges
    20 Hang squat cleans #65
    10 Reverse lunges
    Time – 13:??

    Disgusting WOD! Lunges have offically made my goat list. I was bleeding pretty freely from my adams apple from Reefing myself in the neck with the grippy part of the bar 4 or 5 times during the HSCs. JOY!!!
    Great work 6:30 crew! Good push to the finish Jeremy!
    Pat… your time has caused a tear in the space time continuum. Either that, or you’re on the juice! *hehe* Great work!

  14. krista

    WU x2 (OHS with 10# and 15#, ring dip negatives with 5 full dips)

    Hang Squat Cleans x1
    35-45-55-65-75-85-90-95(f)-90-95-100(f)
    very happy with a 3/4 body weight clean! a 20# PR over my squat clean and the fails were all mental.

    WOD: 4x
    10 fwd lunges
    20 HS Cleans (45)
    10 rv lunges
    time: 7:50

    awesome pushes to the end Tracy and Jeremy!

  15. Darrell

    WU x2
    Hang Squat Cleans
    45 65 95 115 135
    stareted to get more comfortable at the end.
    WOD 8:59
    That was a tough WOD really felt it at the end.

  16. Tracey

    Warm Up x2

    Hang Squat Cleans x1
    45-55-65-75-85x-80x

    WOD: 4 rounds of
    10 Forward Lunges
    20 HSC (45)
    10 Reverse Lunges

    Time: 11:10

    Great work everyone!

  17. Gabrielle

    Warm up times 2

    Hang Squat Cleans

    45-55-65-75-80

    WOD: 4x
    10 fwd lunges
    20 HS Cleans (45)
    10 rv lunges

    Thought I was going to throw up, but kept my lunch and finished in 13:50… Man do my forearms ever hurt doing those cleans. I’ve always said I’m not a big fan of cleaning – I guess it applies to all kinds of cleaning! 😀

  18. Ed

    warm up

    Strength Hang P cleans
    135-155-185-200f – 200f – 195 pr i guess I didnt squat though… lol Power Cleanzz

    WOD: 4x
    10 fwd lunges
    20 HS Cleans (65)
    10 rv lunges

    8:20

  19. Kevin

    Mountain Sectional WOD

    AMRAP in 10min of:
    6 Squat Cleans (135#)
    9 Chest to bar Pullups
    12 Box Jumps (24″)

    5 rounds even. Damn I really wanted 6!

    Did some push presses x1 after.
    45×10
    135-155-175-185-190-195 (matched PR)

    Great job today guys! Hopefully you’ll all be more comfortable in the bottom of the clean now!

  20. Jeff

    OK everyone… here’s a challenge!

    Kevin and Sonia need our support to help with travel expenses for Calgary.
    They did outstanding in Fredericton and have been extremely excited for the upcoming Sectionals on May 26th in Calgary. But, I’m sure the reality of the somewhat unexpected costs are starting to set in. As a CrossFit community we can do our part to help out our friends.

    Tomorrow I will sponsor them … with your help! For every CrossFit Moncton member who posts their Strength and WOD results on the site tomorrow I will donate $1.00 towards Kevin and Sonia’s expenses. For every cancellation I will take $1.00 away.

    I also challenge every CrossFit member, couple or group of friends to sponsor a day as well. There are 11 workout days remaining until they leave. We could raise up to $45.00 per day and over $400 in total!

    So, do your part and post your results, don’t cancel if at all possible and consider sponsoring a day. I have asked Kevin to prepare a calendar for you to sign up as a sponsor. Look for it on the site tomorrow.

    Cheers!

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  22. Sonia

    Thanks so much Jeff for the great idea… any bit helps, we really appreciate it:)

    Strength 5×3
    OHS 100-120-120-120-120
    Push jerk 115-130-130-130-130

    WOD
    AMRAP in 10 min
    6 squat cleans (95lb)
    9 chest to bar pull ups
    12 boxjumps

    4 rounds + 4 cleans

    That was a tough one, still hate cleans… squat cleans even more!!! But it was a good test… from Kevin’s calculations and results from that sectional/regional I wouuld’ve been 7th!! so not bad!

  23. Steve

    Steve (M/35/205)

    CFWU x 2 (including KBS practise)

    Hang Squat Clean (1RM)
    65 x 5
    95 x 5
    135 x 5

    WOD – 4R for time
    10 Forward Lunges
    20 Hang Squat Clean (65#)
    10 Reverse Lunges

    11:55

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