Get your SKINS

12
Apr

Get your SKINS

SKINS is coming to CrossFit Moncton on April 16 from 10-12. Click here to see the event.

10-9-8-7-6-5-4-3-2-1 reps
Box Jumps
Wall Balls

Three jerks in a row

48 Responses

  1. Patrick

    Push Jerk 5x
    115-135×4-135×1-135×5
    After a little bit of coaching from Kevin these got a whole lot easier.

    WOD:
    10-9-8-7-6-5-4-3-2-1 reps
    Box Jumps
    Wall Balls

    Time: 4:34

  2. Mireille

    Run 800m
    WU x 1

    Strength: Push press
    35×5, 45×5, 55×5, 65×5, 75×5

    WOD: 10-9-8-7-6-5-4-3-2-1
    Box jumps
    Wall balls
    Time: 8:55

  3. Amanda

    Run 800m
    WU x1

    Strength: Back Squat
    1x 85-100-115-125-150

    WOD:
    10-9-8-7-6-5-4-3-2-1
    Box Jumps
    Wall balls (10#)

    T = 8:14

  4. Heather (Mum)

    800 m run plus W|U X 1
    Strength (1’s) Deadlift
    100-110-120-140-150 (F)

    WOD
    10-9-8-7-6-5-4-3-2-1
    Box Jumps
    Walballs (10)
    Time 9:11

  5. John Gonzales

    800 m run plus W|U X 1
    Strength (3β€²s) Power Clean
    100-110-115-130-150
    Felt Good – Need to keep those arms straight earlier.

    WOD
    10-9-8-7-6-5-4-3-2-1
    Box Jumps (20″)
    Walballs (20)
    Time 7:11 (something around there)
    Tough – First time doing a wallball exercise in my 3 months here… I’ve managed to avoid them – hehe

    Thanks for counting my reps Rachel.. You did great in your workout too!
    Nice to see the BIG 7:00am Class with lots of new faces!!

  6. Elba

    800 m Run
    WU X 1
    Strength 5’s
    35-40-55-60-60 PR (Thanks Kevin for your help)

    WOD
    10-9-8-7-6-5-4-3-2-1
    Box Jumps
    Wallballs (14)

    Time 12:26
    And thanks everyone for the encourage, I still have something against the boxes lol, but I will keep practicing!! πŸ™‚

  7. Martine

    800 m run
    WU X2

    Strength: Push press
    50-60-70-80-85PR
    (PR by 10 lbs!!!!) Yeeha!

    WOD
    10-9-8-7-6-5-4-3-2-1
    Box Jumps (20”)
    Wallballs 14/8ft

    Time – 7:23

    Kevin…how can I convince you to let me put my thumbs over the bar. I am willing to do burpees for you, if that’s what it takes….anything!!

      1. Martine

        I did read that article the other day (great article) and my reponse to that is…I have been trying this way since Dec. 2010 and I see no progression (how can I spend more time on the bar when I have open wounds on my hands? It takes a week to heal)…yet the other way I can do much more and I don’t rip my hands. I will not give up on this one. πŸ™‚

      1. Martine

        Ah m’a maudite!!
        Why do all the ”crossfit stars” like Heather do it the other way then?? I think we should have the choice. Is it because of security reasons? I feel way more secure with my thums is over, than under…just saying. πŸ™‚

      2. Kevin

        I cannot speak for the “CF Stars”, but I can speak from experience.

        Having taken the CF Gymnastics Cert from Jeff Tucker, he preaches thumbs around the bar. His main concern is safety. You are more secure when you’re gripping something, especially when a kip is involved.

        Here are a few other things…

        Do you use your thumb on the barbell? Rings? Yes! So train your grip on the pullup bar the same way.

        I’ve also heard many accounts of people coming off the bar because of their grip. Thumbs around is more safe.

        If you’re ripping from having your thumbs around, you may be doing something incorrectly, such as using too much chalk or holding too high in your palm. If you position your hand correctly, tears will be a thing of the past.

  8. 800 m run
    WU X2
    Strength: shoulder press x 1
    50-60-70-85F-80F-80F

    WOD
    10-9-8-7-6-5-4-3-2-1
    Box Jumps (sm & 10 plates)
    Wallballs 6#/10ft

    Time – 8:57
    Very frustrating with the ball not touching the wall after the bar. Thanks for counting my reps & encouragement John.. You did great in your workout too for your first time!

  9. Tracy S.

    1000M Row instead of a Run (due to a hamstring injury)+ WU X1

    Strength: Power Cleans (1RM)
    65×3 – 75 – 80 ….
    Thanks for the tips Kevin. Getting more comfortable… was even hopeful to get to 100# today…but THEN moved the wrong way with the lift and pulled something in my mid-back. Crap! Icing it as I write.

    Due to above… had to sit out for the WOD. Crap again! πŸ™
    Good news is I at least got a good cardio workout with the 1000M row. πŸ™‚
    ~Rest Day tomorrow~

      1. Hee hee…that was for Jeff’s comment but you could apply it to Tracy’s too. Ha ha ha ha snicker snicker gfaw choke gasp spew titter cackle snort…

  10. Marcel

    800 m run
    CFWU x 1

    Push Press x 1

    105-120-135-155-160

    Need to keep elbows in front more & keep bar close to the body.

    WOD:

    10-9-8-7-6-5-4-3-2-1 reps

    Box Jumps 20″
    Wall Balls 20 lbs

    Time: 5:36

    Thanks for the push MC, great work 6:30 crew…Oh! Wait great work me!

  11. Hannah

    800 m run
    WU X 1
    back squat 55×3, 60×3, 65×3, 65×3, 70 x3, new p.r.
    10-9-8-7-6-5-4-3-2-1 reps

    Box Jumps 2 45 discs & 1 25 disc
    Wall Balls 10 lbs

    Time: 7:52

    Kevin, can you post the video of the mutant 9-yr-old.
    Welcome back Jane & Guy!

  12. Steph F.

    Run 800m
    WU x 1
    Shoulder press x 5: 35-45-55-60-65×3

    WOD:
    10-9-8-7-6-5-4-3-2-1
    Box jumps (20”)
    Wall balls (10#)/10ft

    Time: 9:17

  13. Elissa

    Just popping in to say Miss you’s!! So jealous of all the workouts going on. I cant wait to come back. Torture.
    Anywho, Ill be there Saturday with bells on! πŸ™‚ welcome back Jane&Guy! :):)

  14. Jeff

    CrossFit Games Open 11.4

    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    120 pound Overhead squat, 30 reps
    10 Muscle-ups

  15. Heidi

    800 m Run
    WU x 1 I did all my 10 pull ups unassisted. Broke them in sets of 3-3-3-1, & they were ugly, but still counts πŸ™‚

    Dead Lifts x 5
    110-120-130-150-150

    WOD:
    Box Jumps 20″
    Wall Balls 14#
    Time = 7:57
    Looking forward to a rest day tomorrow.

  16. Marc H.

    mobility+HSPU+C2B+situps+K2E+KBS+practiced some wall balls
    Skipped the strength to let the body recover so stretched with foam roller
    WOD with 20inch box and 20# ball at 10 feet
    3:35 then waited about 10 min. and did it again with a time of 4:07

  17. Raychell

    Run 800m
    WU x 1

    Strength Front Squats (Back still injured so using lighter weight)
    3 sets of 10
    35-45-55

    WOD:
    Box Jumps(black box)
    Wall Balls 10#
    time = 12:14( I think)
    Seriously frustrating workout.Thanks everyone for the encouragement.

  18. Francis

    Run 800m
    WU x1

    Strength: OHS
    5x 45lbs – couldn’t increase weight – I need to practice technique

    WOD:
    10-9-8-7-6-5-4-3-2-1
    Box Jumps
    Wall balls (14#)

    T = 7:21

Leave a Reply