Help out our team


Help out our team

Our Dragon Boat team is racing for the Lion’s Sick Kids and the Moncton SPCA. We could really use some donations. You can donate online HERE (make sure you put CrossFit Moncton in the comment section at the bottom). Donations higher than $20 will receive a tax receipt. OR, you can leave some spare change at the gym in the donation bin. We appreciate all your help!

4 rounds
25 Squats

Compare to June 1/11

Craig is crushing it

Craig is crushing it

87 Responses

  1. Valérie Arseneau

    WUx1 + 400m row (w/ straight legs)

    Strength : Front squat
    5x – 75-80-85-90-95

    4 rounds
    5 Pike push ups on toes
    25 Squats

    Time : 3:50

    Those squats sucked after the front squats lol. I was annoyed that I couldnt go faster.

  2. Adam

    WUx1 + 400m Straight legged row (1:46)

    Strength: Squats x5
    65 95 135 155 170
    Considering I was up till 11:30 last night drinking for my birthday, I was pretty happy I was able to hit this PR :). Thanks for the spot Gilles and Trent!

    4 Rounds
    5 Pike pushups (12″ box)
    25 Air squats

    Time: 4:00

    Good job 6am crew!

  3. Jack

    WU x 1
    400 m straight leg row

    Floor press x 5
    135,155,185,205,215,220 (10# PR)


    4:31 RX’d

    Good race Trent. 🙂

  4. Kevin

    Sumo deadlifts x2

    Wod with old AbMat

    First wod since January with HSPU. Felt good.

    1. Blake

      I was TOTALLY keeping up with you…until you started squatting anyway.
      Nice work man, you were super fast on that one!

  5. Blake

    WU x 1 / 400m Straight-leg row

    No strength
    Max. Height Box Jump: 45″
    (not sure if that’s a PR or not, it’s been awhile)

    WOD as Rx’d

    Squats were killer.

  6. Amanda

    Looking good, Craig!

    I will drop a few bucks off for the Dragon Boat team.

    Kev could you use some change for change money to put toward your team?

  7. Julie J

    Mob – WU X 1 + 400 M Row w/straight legs

    Strength – Cleans X 5


    4 Rounds
    10 Pushups (scaled)
    25 Squats

    Time 6:45

    Thanks everyone for being my personal cheering squad to get through those last 25 squats!!

  8. Kevin Mack

    WU X 1
    400m Straight legged row

    Strength: Cleans x5

    Practiced some handstands.

    4 Rounds
    5 HSPU (scaled to 10 pushups)
    25 Squats

    Time: 4:46

    800m Run

    Thanks, Kevin.

  9. Shawn Johnson

    WUx1 + 400m row (w/ straight legs)

    Strength: Front Squat x5

    4 rounds
    5 HSPU (First time RX…. if it counts with crazy kipping)
    25 Squats

    Time: 4:29

  10. Trent

    400m straight leg row

    Strength: Shoulder Press x5
    100-110-115-120-125(PR 5#)

    Wod Rx – 5:29

    Thought I had Jack on a HSPU wod for once but then hit a wall on the last hspu rep, I couldn’t lockout..hahaha. spent 4 no-reps trying. Next time Jack….next time.

    1. Jack

      If it weren’t for that you would have had me for sure. The squats were slow today. Legs are just not working well since Sundays Squats plus squat cleans fiasco.

  11. Rob Brydges

    400 m row
    Strength. split jerk x1
    WOD. 4 rounds
    5 HSPU
    25 Squats
    -6:47 rx
    Rob Brydges

  12. Heather Colleen

    WU X 1 + 400m straight-leg row

    Strength – Front Squats x5 WITH THE BARBELL!!! 1st time in 10 weeks, OMG that was awesome. Weight felt super easy, just tiring to keep my elbow up.



    4 Rounds
    10 Pushups (scaled)
    25 Squats

    Time – 4:13

    800m jog/run

    Dragonboat donation made online!

    1. Lora

      YAY!!! Front squats with a barbell! I’m thrilled for you. It has been a long 10 weeks and you have the patience of a saint. 🙂

    2. Kevin Mack

      As I said to Kevin this morning as you were doing your front squat. “You can see the smile on her face from behind her, it’s so big”.

    3. Maddy

      Youpiiii!!! Good for you for being patient with your injury but still sticking to the modified WODs until you were better.

  13. Michelle

    WUx1 + 400m row (w/ straight legs)

    Strength : Deadlift
    5x – 140-150-160-170-175 (PR for reps)

    4 rounds
    10 Push ups (HSPU envy!)
    25 Squats

    Time : 3:54

    1. Lora

      Time for you to get inverted, my dear. Practice some hand stand holds and get used to being upside-down. Then stack some plates and an abmat under your head and try a few small HSPUs. You can totally do this! 🙂

  14. Tracy

    m + wu x1 + 400 m straight leg row

    Strength Deadlift

    WOD 4 rounds
    5 HSPU ( scaled to 10 pushups)
    25 squats

    Time 5:08

    couch stretch + 400 m run

  15. Nick Fowler

    400m straight leg row

    Strength: Back Squat

    5 HSPU (using a 10 and 25 to scale it)
    25 squats

    Time: 4;36

    First hand stand push ups… Excited tiger them into the workout and get better at the balance. Got a little dicey near the end but I completed it!

  16. Tania

    WU X 1 + 400m straight leg row

    WOD: 4 rounds
    5 HSPU (scaled to 5 pike push ups)
    25 squats

    Time: 2:39
    ***Gotta learn how to do hand stand push ups! Another thing to throw into my warm-up! Congrats to all the people who “graduated” to handstand push-ups today! Well done! 🙂

  17. Maddy

    WU x 1
    400m straight leg row – 1:41:4

    Strength – Front squats
    5 x 60 – 65 – 70 – 75 – 80
    Originally the plan was to go up to 70# which would have been a 5# PR but we were doing our calculations thinking that we had a 35# bar but it was actually a 45#. So my 5# planned PR turned into 15# PR. I’m really grateful that my knees are feeling really good recently and that i’m starting to feel more comfortable to push a little harder 🙂

    WOD – 10 min cap
    4 rounds
    5 pike pushups on 18″ box (knees)
    25 squats

    Time – 4:06

    First time trying pike pushups. They felt good and it was a nice relief to only do 5 vs 10 real pushups.

  18. wux 1 400 m row straigh leg
    strength shoulder press
    95×5 100×5 105×5 110×3
    5 hspu scale pike push up
    25 squat
    time 2:39
    last time push up instead off pike push up
    time 3:18 39 sec pr

  19. Jeremy L

    WU x 1
    400 m straight arm row

    Foam role / lacrosse ball

    WOD :
    4 RDS
    5 HSPU (45# plate w ab matt)
    25 Squats

    Time : 4:45

    Thanks Kevin for helping me stay on the wall ! Fist time doing HSPU was going to do pike but Craig talked me into it.

    Great Class!!

  20. Jeff L

    WU X 1
    400m straight arm row

    Push Press X 5

    135-155-175-200-210(PR for reps*)

    *3rd time through the rotation

    Attempted HSPU – Didn’t turn out so well. Stayed inverted for longer than 1 second so PR!! 🙂


    4 Rounds

    5 HSPU – Scaled to Pike pushups (1st 2 rounds from toes, last 2 rounds from knees)
    25 Squats

    Time – 4:18

    Fun class tonight!!

    1. Amanda

      Did this 2 years ago, a minute and twenty seconds slower and with pushups. I’m happy with that progress. For those of you aspiring to do HSPU’s, be patient, it will come. 🙂

  21. Jackie H

    400 m run ( to satisfy my son, he likes WOD when running is involved)
    400 m straight leg row

    Push press
    45 50 55 60 65

    4 rounds
    5- pike push ups
    Time: 4:10

    Tried hspu, I think I need to work in coordination first.

  22. Lora

    It was so cool to walk in tonight and see the 6:45 class all getting upside-down (some for the first time, too). Great work everyone 🙂

  23. Matt

    Mob, WU x 1, 400 m straight leg row

    Strength – Front Squats

    75 85 95 115 125 135×3 (ended up doing 5 sets + 3 reps to get to my goal of 135, calculated wrong in the beginning, should have started with more weight)

    WOD – 4 Rounds

    5 HSPU (two 10lb plates and abmat)
    25 Squats

    Time: 4:44 (first time ever doing HSPU, was quite proud, didn’t think I was capable of doing one, always afraid that I couldn’t get up, feel pretty good to be able to do it)

    Fun class!

  24. Mobility
    WU x 1
    400 m Straight-Leg Row

    Strength: Back Squat @ 5x 15-20-25-30-35

    WOD w/push ups from knees

    Thanks to everyone who did squats and push ups with me to help me push to the finish! It meant a lot to have that support!

    1. Maddy

      Great job sticking with it until the end!! Just grateful we won’t need too much ‘leg power’ on the boat on Saturday. 😉

  25. Craig H

    Mob Wux1(3 pull ups no band 7 with purple)
    400m stright leg row 1:40
    Strength overhead squat
    35-45-55-65-75 (first time tonight figuring out the weight)

    5 HSPU #45+#25+cushion (first time upside down)
    25 squats
    4 rounds 4:40

    Good job to all the first timers that did it with me in the 5:45 class

  26. Chantal Guérette

    WU x 1
    400m straigth leg row

    Strengths : Push Press
    5 x 30-35-40-45-50 (starting low after 2 weeks off)

    4 rounds of :
    – 5 HSPU (45lbs plate and ab mat)
    – 25 Squats

    Time : 2:55

    Feels GOOD to be back 🙂 Thanks Kevin and Jo for the great class !!

  27. Melissa H

    WU x 1
    400m straight leg row

    Strength: Shoulder Press x 5

    4 rounds
    5 HSPU (25#, 10# and ab mat)
    25 squats

    Time: 4:49

    First time doing HSPU, need to try these more often. Great time getting out of my comfort zone today, thanks for the push coach!

  28. LiammaiL

    WU x 1
    400m straight leg row

    Cleans x 3

    5 HSPU (45# and ab mat) Back didn’t feel great so I switched to Pike Push ups after completing round 2.
    25 squats

    Time: 6:47

    Great work 6:45 crew!

  29. Phil Drew

    Mob, WU x 1, 400 m straight leg row

    Str: Back Squat
    75 85 95 115 125 135 (x5) pr

    WOD – 4 Rounds
    5 HSPU (10lb plate and abmat)
    25 Squats

    Time 4:16

    Practicing hand stands at the end of the class (not against a wall haha), thanks for the tips Kevin. Fun class 645 crew

  30. Shane Hayes

    Change for change
    Mobility Wu x 2
    Strength floor press
    185/ 225/ 245 x 4 all the time I had
    Wod 4 rds
    5 hspu’s
    25 squats
    3.11 rx
    Fun, wanted a Wod to work on quad endurance and hspu’s. Hspu’s went awesome actually surprised myself!! Squats were better than expected also, I usually tighten up so much I need to stop.
    Tried some more hspu’s after got 14 consecutive!!

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