Regional WOD #3


Regional WOD #3

21-15-9 reps
Deadlifts (275/185 or 70% max)
Box Jumps (30/24)

Ed crushing the 30 inch box jumps

85 Responses

  1. Amanda

    Awesome picture of Ed!!!! Great job!

    WU x2

    Strength: Cleans
    1x 70-80-90-105-120(f)
    Didn’t get my elbows around fast enough on the last one and my elbow landed on my knee, and there was a gross crunch sound from my wrist as the weight came down on it. Didn’t hurt at all during the workout but it’s a little sore now.

    21-15-9 reps
    Deadlifts (140#)
    Box Jumps – 20″ box – there weren’t any of the 24″ available

    T = 11:13

    I hate deadlifts but I don’t mind box jumps, so I kind of enjoyed this WOD. It was a tough one for sure, my deadlifts were heavy. I was proud of my 200# deadlift when I got it, but now if feels like a curse, haha.

    Thanks for coaching, Heather!!

  2. Denise MacEachern

    WU x2

    Push Press
    3 x 45-50-55-60-65(got one up)

    21-15-9 reps
    Deadlifts (115)
    Step-ups (small box)

    time 6:24

  3. WU x2
    strength – clean x 1
    45×2,50,55,60,65,75(F),75,80(F),80(F),80(PR 5#)

    21-15-9 reps
    Deadlifts (110#)
    Box Jumps (sm & 10#plate)

    time 8:18

  4. Gabrielle

    Great action shot of Ed πŸ™‚

    Congrats to the entire CFM team on your great performances! I’m so proud of all of you and can’t wait to hear more about your experience live πŸ™‚

  5. Martine

    WU x 2
    Strength: back squats 3x

    time 10:17

    Paced myself on the deadlifts, didn’t want to injure my back.

  6. Kathy

    WU x 2
    Strenght: Push Jerks

    35, 45, 55, 65 [email protected]

    Box Jumps @ 12″

    Time: 5:40

    Still trying to master technic on the strength process…getting there. Again Mark thanks for your help!

  7. Jeff

    Deadlifts – 5R

    Deadlifts (225#…65%)
    Box Jumps (30″)

    Time —> 9:57

    The box jumps were good but not feeling strong lately and need to get back into a solid strength routine. For comparison, back in November, I did Diane with the same weight in 10:37.

  8. Jamie

    CFWU x 2

    Strength – Push Press x 3

    WOD – 21-15-9
    Deadlifts 275#
    Box Jumps 30″

    Time: 13:00

  9. Gabrielle

    WU x 2 10 strict pullups on green band plus 10 broken up kipping pullups (some ugly, some quite nice πŸ™‚ )

    WOD using 135lbs – not quite 70% of my max deadlift of 205… That PR was set in December of 2010 and I have not lifted it since my elbow injury so I decided to go lighter. Good thing I did because my DLs felt very heavy and had to struggle to keep my form…

    Finished in 8:16 – thank you to my 3:15 crew for all the encouragements πŸ™‚ it really helped! Marc – great job coaching as always!

    Nice to meet you Rob πŸ™‚ bring your wife in for one of our Saturday morning intro workouts – it would be cool to have another Crossfit couple at the gym πŸ™‚

      1. Gabrielle

        And from the looks of it I also forgot to post my strength :

        Front squats 5s

        35 WU then 65-75-85-95 and did not have time to do my last round…

  10. Cheyenne

    I need to cancel, with Kevin gone I don’t know who to call. Sorry for late notice, Jim just called an is working OT in Saint John and I have to get Jordan to softball.

    1. Gabrielle

      Tracey you totally kicked ass on this one! I was totally blown away when you called time I think I was not even finished my second round of DLs! You ROCK girl πŸ™‚

  11. Heidi

    WU x 2

    Push Press x 1
    60-70-80-90-100(f)-95(f)….grrr! It must me Monday

    WOD: 21-15-19
    DeadLifts @ 115#. (Should have been at 150#, but went light, as lower back felt a bit off this morning)
    Box Jumps 20″
    Time: 5:23

    Great pic. of Ed in action! Congrats to Team CrossFit Moncton. What a great experience!

  12. Rob

    Push Press x 5
    95,105,115,125….ran out of time

    Deadlifts(210 = 70%)
    Box Jumps(30β€³)

    Time: 8:36

  13. Steph G

    wu x2
    Push Press 1’s
    Deadlifts #110

    Time 6:31

    Manage to do 2 pullups without band. Thanks Marc for showing me proper kipping technique w the pullups!! Tips where greatly appreciated. Got 3 in a row PR!

  14. Marcel

    CFWU x 2

    OHS x 5


    WOD @ 70%

    21-15-9 reps

    Deadlifts (245#)
    30″ Box Jumps

    Time – 10:31

    Tough workout! Thanks for the encouragement 6:30 crew.

  15. Gabriel


    Strength – Push Press X5
    95-115-125-135-140(f) Only got 3

    21-15-9 reps
    Deadlifts 70% Max –> 250#
    Box Jumps 30β€³

    Time: 7:10

    Love this WOD!!! πŸ™‚

    Great job 6:30 crew!

    Superb job CrossFit Moncton Team at Regional. Welcome Back!!! πŸ™‚

  16. Dan

    Shoulder Press x1

    WOD: 21-15-9
    Deadlift @225
    Box Jumps @30″


    Tough WOD, individuals at the games had to do 315 for the deads. Ouch.

    1. Gabrielle

      Dan, aren’t you supposed to be tired and weak after a tough weekend in TO? Excellent performance on this WOD and congrats on representing us so well at the regionals πŸ™‚

  17. Lora

    WU x 2 (sub ring rows for pullups)

    Strength: Front Squat (x5)

    21-15-9 reps
    Deadlift 185#
    Box jumps 24″

    Time 6:45

    Great work 6:30 crew!!

  18. Chantal L.

    WU x 2
    Strength 3’s
    Shoulder press

    55-65-75-85-90 (failed last rep)

    Deadlift (rx’d)
    Box jumps (20 inches)

    Time: 9:55

    Deadlifts felt heavy and long, box jumps are getting better! πŸ˜€

  19. Heather S

    WU X 2 (9 push ups from toes!)
    Push Jerk

    Thanks for the help with mechanics Marc!

    Deadlift 150#
    Box Jumps on the Black Box

    First WOD with the black box Yeah!!!

    Big anniversary next week…push ups X 10 from my toes!?!

    1. Gabrielle

      110 lbs on the push jerk and 150 DL in the WOD – Seriously girl, that’s awesome!! Pushups times 10 on your toes next week for sure πŸ˜€

  20. Denis

    WU x 2
    Deadlift 1RM

    Deadlift 225#
    Box Jumps 24″


    My back is still good πŸ™‚

  21. Gabrielle

    OK seriously did everyone not just kick some serious butt on this WOD or is it just me??!!! Congrats to all for a great day of hard work at the gym πŸ˜€ I promise this is my last post πŸ˜‰

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