Next Sunday

26
May

Next Sunday

Important Announcement!

Because the Dragon Boat event was cancelled this year, we’re going to host our own rowing event. Next Sunday, June 2nd, at 1pm, we will have a team rowing relay race (that’s a mouthful). All participants will be randomly assigned to a team. Three teams at a time will square off and be ranked throughout the day. The top 3 ranked teams will have a final event at the end of the afternoon.

There is no charge to participate. And anyone can join (you didn’t have to be on the Dragon Boat team). This is going to be an awesome afternoon, so sign up on the whiteboard asap!

“Odd WOD”

Row 600m
40 Front Squats (50% of max)

Compare to Sept.20/11

High quality coaching at CrossFit Moncton

High quality coaching at CrossFit Moncton

32 Responses

      1. Kimmy

        We’ll have to see how I feel after the football game on Saturday. If it is anything like today my arms will be toast! 🙂

  1. Shane Hayes

    Mobility
    Wu x 2
    20 overhead walking lunges 45#
    10 wallballs
    10 box jumps 30”
    10 v snaps
    10 burpees
    10 Pullups
    Second part x 1 250 m row while partner planks
    Great Wu
    Wod ” odd wod”
    Row 600m
    40 ohs @50 percent (145)

  2. Michelle

    Mobility
    Wu x 2
    20 overhead walking lunges 25#
    10 wallballs 14#
    10 box jumps 24”
    10 v snaps
    10 burpees
    10 Pullups
    (x1) Row 250m + plank while partner rows

    Strength: 5x Back Squats
    105-115-125-135-140 (PR of 5#)

    Wod ” odd wod”
    Row 600m
    40 front squats (50% = 70#)
    5:18

    Thanks for the fun race, and sharing the bar with me, Kevin Mack! Happy to finally be coached by you, Corrinna! All in all a great Sunday morning!

  3. Maria

    Strength Push Jerk x 5
    65-70-75-80-85

    WOD “Odd WOD”

    Row 600 m (2:31)
    40 Front squats @ 70#

    Time :5:44

    Good fast one!

  4. Kevin Mack

    Mobility
    WU X 2 of the following:
    20 Overhead walking lunges 45#
    10 wallballs 20#
    10 box jumps 24”
    10 v snaps
    10 burpees
    10 Pullups
    (x1) Row 250m + plank while partner rows

    Strength: Push Jerks X 5
    95-100-105-115-125

    Wod ” Odd WOD”
    Row 600m
    40 front squats (50% = 80#)
    5:46

    Fun race with Michelle. Enjoyed sharing the bar with you.

  5. Tania

    Mobility
    WU A x 2
    20 OHLunges @25#
    10 wall balls 14#
    10 box jumps 20″
    10 vsnaps
    10 burpees
    10 pull ups

    Part B
    Row 250m with a partner/hol plank

    Strength: push jerk 5x 70,80,90 100,105

    WOD: row 600m
    40 front squats @ 55#

    Time: 4:32
    Great class and coaching Corrina! Loved the warmup!

  6. Did one of this week’d posted CFM WODs (Thursday May 22, 2013)

    Mob/WUx1

    WOD Rx
    4 rounds
    5 HSPU
    25 Squats
    = 3:56

    Still feeling the front squats from yesterday… ouch.

  7. Sarah

    Mobility
    Wu x 2
    20 overhead walking lunges 25#
    10 wallballs
    10 box jumps 20”
    10 v snaps
    10 burpees
    10 Pullups
    Second part x 1 250 m row while partner planks – great job Helen!

    Wod ” odd wod”
    Row 600m
    40 front squats @50% – 45#

    Time: 5:45

    Thanks Corinna!

    Thanks Amanda and Jeff for helping with my rowing

    1. Lora

      Mobility
      WU A x 2
      20 OH walking lunges 25#
      10 wallballs @ 20#
      10 box jumps 20”
      10 v snaps
      10 burpees
      10 Pullups
      WU B 250 m row while partner planks then switch

      Strength: Back Squats (x5)
      95(10)-135-165-185-210
      Thanks for the spot Jeff and Marcel….that last set wrecked me!

      WOD
      Row 600m
      40 front squats @ 105#
      Time = 6:21
      Holy jello legs….

  8. Jeremy L

    Mobility
    WU x 2
    20 weighted Overhead walking lunges 45#
    10 wall balls 20#
    10 box jumps 30″
    10 v snaps
    10 Burpees
    10 Pullups

    250 row then planked while Dan rowed ( thanks for doing it a second time)

    Dead lift x 5.
    135 -185-205-225-245

    WOD :
    600 m row
    40 front squats @135
    9.13
    Fun Saturday work out.
    Thanks for sharing the bar Dan.

  9. Amanda

    No strength, did mobility

    WOD @ 70#: 6:36 – This should have been faster, I messed up my strategy, I was hoping to just do the front squats one at a time, as slowly as I needed to without putting the bar down for all 40 reps. But realized after 20 that my shoulders were toasted before my legs – should have gone all out on the squats and put the bar down to rest when my shoulders needed it.

  10. Marcel

    Mobility

    Wu x 2

    20 overhead walking lunges 45#
    10 wallballs
    10 box jumps 30”
    10 v snaps
    10 burpees
    10 Pullups

    Second part x 1 250 m row while partner planks

    Push Jerk x3

    95 105 115 125 135

    Odd WOD

    Row 600m
    40 ohs @50 percent 95#

    Time: 6:29

  11. jeff

    mob
    Corinna’s WU x 2 (awesome, I was sweating out the naughtyness from the night before 2 minutes in! :))
    partner WU with Trevor.. nice job!

    front squats 65-85-95-110-115

    wod @ 95
    6:34

    great day at the gym!!

  12. Amy

    Mobility
    WU x2
    20 overhead walking lunges
    10 wall balls 10#
    10 box jumps
    10 v snaps
    10 burpees
    10 pull ups
    259 m row while partner does planks

    Strength cleans 5x 45-55-60
    WOD with 35# 6:42

  13. Gillyon

    Crazy, amazing warmup that left me panting! Loved it!
    Cleans (3) 35-55-85-105 felt pretty good. Technique has finally clicked

    WOD @ 75lbs
    6:20
    Row was slow at the 400m mark. Need to figure out a good pace.
    After I tried some HSPUs and was able to string 3 in a row. Yah for progress.
    Great coaching, Corinna!

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