WOD Books!

13
Mar

WOD Books!

On Friday morning, I’ll be placing an order for custom-made CrossFit Moncton WOD books. They will be sold for $22. Please bring your money in and put your name on the list before Friday to reserve your copy.

Sample copy

2 rounds with a 2 min break between each round

AMRAP in 5 min
10 Lateral Jumps
10 Mountain Climbers
10 Lunges

Gerry recording some of the Games action

30 Responses

  1. Andy

    WU x 2

    Strength: Push Jerk
    5 x 95-115-135-145-165

    WOD: 2 rounds with a 2 min break between each round
    AMRAP in 5 min
    10 Lateral Jumps
    10 Mounain Climbers
    10 Lunges
    Total reps: 287

  2. WU x 1

    50 Burpees for time – 3:51 (Thanks Pat, the little push helped 🙂

    Deadlifts x 5
    95-115-125-135-150 (PR reps)

    2 x 10 K2E (First time doing 10 in a row, twice)

    WOD: 2 Rounds

    5mins AMRAP
    – 10 Lateral Jumps
    – 10 Mountain Climbers
    – 10 Lunges

    * Rest 2 mins between rounds

    1: 7 Rounds + 7 Lateral Jumps
    2: 6 Rounds + 3 Lunges

    Total: 420

    Good morning at the gym 🙂

    1. Very nice Burpee time. Every time I looked over your way during the WOD and saw you standing, I thought to myself ‘oh good, his taking a break’ but no you were just flicking another penny…haha Good Job!

  3. WU x 2

    OHSx 1
    75×3 80×3 95×1 105×2 115×3 115×6 PR of 15#,

    PR was a big jump and I knew there was more in me, so opt for more reps. Completeing OHS from rack is a lot easier then snatching it.

    WOD: 2 Rounds

    2x 5 mins AMRAP
    – 10 Lateral Jumps
    – 10 Mountain Climbers
    – 10 Lunges

    * Rest 2 mins between rounds

    1: 6 Rounds + 10 Lateral Jumps
    2: 6 Rounds + 4 Lunges

    Total: 394 I worte it down wrong on the board. Had 384.

    Stupid shoe lace came undone after round 1.2 and had a few no reps with the lunges that I repeated. Overall, very satisfied with my performance.

  4. Amanda

    I felt shitty & sluggish this morning so I didn’t do much…happy to have a rest day tomorrow.

    WU

    WOD:
    Round 1: 4+ rounds
    Round 2: 5+ rounds
    = 300 reps total
    (book is at home, I don’t remember the exact # for each of the rounds; I just know it was 300 reps)

  5. tom cormier

    wu x 2
    strength ( just worked on stretching for 15 minutes)
    shoulders still tender i think i need to install grease fittings in each shoulder for lubrication.

    wod
    6 plus 10 jumps
    6 plus 6 mountain climbers
    total 386
    fun work-out and very happy there was no upper body involved.

  6. Leesa

    Wux1

    No strenght due to being Late Sorry ( Stupid Alarm Clock) 🙁

    WOD: 2 Rounds

    2x 5 mins AMRAP
    – 10 Lateral Jumps
    – 10 Mountain Climbers
    – 10 Lunges

    * Rest 2 mins between rounds

    1: 3 Rounds + 8 Lateral Jumps
    2: 3 Rounds + 11 Mountain Climbers

    Total:209

  7. cheyenne

    wu X 2
    Strength: OHS
    45-50-55-60-65

    5 Min AMRAP
    – 10 Lateral Jumps – bar + 10# plates
    – 10 Mountain Climbers that looked like Mountain Walkers
    – 10 Lunges

    *Rest 2 mins between rounds
    1: 2 rounds + 5 lunges
    2: 2 rounds + 1 lunge

    TOTAL: 165

  8. 87 consecutive Double Unders (PR by 1)
    …10 minute rest…
    99 consecutive Double Unders (PR by 12) 🙂

    WOD:
    R1: 6 Rounds + 10 LJ + 8 MC
    R2: 6 Rounds + 10 LJ + 8 MC

    Total —> 396

    That’s enough jumping for one day. Great job 4:15 crew!

  9. Heather S

    WU x 2
    Strength – Foam roller

    WOD: 2 Rounds

    2x 5 mins AMRAP
    – 10 Lateral Jumps (Lateral stepovers)
    – 10 Mountain Climbers
    – 10 Lunges

    * Rest 2 mins between rounds

    Total: 295

    Cashout – 15 reverse extensions

  10. Jeff L

    WU x 2

    Strength
    Push Press X 5
    80-90-105-115-120

    WOD
    1st: 3 rounds + 10 LJ + 4 MC
    2nd: 3 rounds + 10 LJ

    Total: 204 reps

  11. Jane

    Shoulder Press x 5 -> 40-40-45-50-55(x4 amrap)

    WOD

    Round 1 – 6 rounds + 10 LJ + 5 MC
    Round 2 – 5 rounds + 10 LJ + 10 MC + 4 Lunges

    Total – 369

  12. Heidi

    Dead Lifts x 5:
    140-150-160-170-180

    WOD:

    Round 1: 5 + 4 Lunges
    Round 2: 5 + 7 Lunges
    Total = 351

    What a leg burner. Some really impressive scores on this one.

  13. Lora

    WU x 2

    Strength: Deadlift (x5)
    135(10)-185-205-225-245

    WOD
    Round 1 – 6 + 6 mountain climbers
    Round 2 – 6 + 8 mountain climbers
    Total = 394

    Cashout – 15 reverse hip extensions

  14. Tracy S

    WU X2
    Strength: Back Squats
    (X3) 95 – 105 – 115 – 125 – 135

    WOD:
    Round 1: 3 sets + 10 LJ + 8 MC = 108 reps
    Round 2: 3 sets + 7 LJ = 97 reps
    Total: 205

    Struggled with this one… almost instant leg burning in the first set. Will definitely be feeling it tomorrow too!

    Cashout: 2 x 10 reverse extensions
    + first attempts at Turkish Getups…. not sure about that one!

  15. wu x 2
    strength – Front Squats x 1
    135, 175, 185, 195, 205

    WOD : AMRAP in 5 min
    – 10 Lateral Jumps
    – 10 Mountain Climbers
    – 10 Lunges

    Total 5 rounds & 2 Lunges
    * Rest 2 mins & repeat
    Total 6 rounds & 10 Lateral Jumps

    Grand total for reps = 362
    cash out – 15 reverse hip extension

  16. Darsey

    Strength back squat x 3
    135-160-175-185-195 ( PR for reps)

    50 burpees

    WOD: 2 Rounds
    5mins AMRAP
    – 10 Lateral Jumps
    – 10 Mountain Climbers
    – 10 Lunges
    total: 366

  17. Frank

    WU x 2

    Strength: Push Jerk
    5 x 105-135-145-160-160 (sore shoulders and right abductor muscle)

    WOD: 2 rounds with a 2 min break between each round
    AMRAP in 5 min
    10 Lateral Jumps
    10 Mounain Climbers
    10 Lunges
    Total reps: 208
    cash out – 15 reverse hip extension

    I think I pulled my right absuctor muscle during yesterday’s WOD. It’s sore but manageable.

    It was nice meeting you Jen!

  18. Kerri

    WU X 1
    800 m run

    Back squat X5
    45-55-65-75-85

    WOD: 2 Rounds
    5mins AMRAP
    – 10 Lateral Jumps (#45 bar + 5lb plates)
    – 10 Mountain Climbers
    – 10 Lunges
    total: 234

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