Down and Up

30
May

Down and Up

Tomorrow is a special Change for Change. Bring in $5 to switch up your workout. All proceed go to help Marie-Noelle on her trip to represent Canada for football in Finland. Donations will also be accepted. 

15-10-5-10-15
Thrusters (95/65# or 60% of PP)
3-3-3-3-3
Muscle-ups

*scale = 15 pullups

Joey and Frankie off to the races (and notice Jenn in the background)

Joey and Frankie off to the races (and notice Jenn in the background)

55 Responses

  1. Marie-No

    Oh my god Kevin, that is so generous of you. Thank you so very much for all the support and encouragements received and felt from this amazing family at CrossFit Moncton!

  2. Amanda

    LOL Jenn!!

    Great picture!

    And Marie, I probably won’t be changing my wod but I’ll bring some money anyway! Kick some ass, we’re so proud if you!!

  3. Laura K

    Nice pic Joey, Frankie and of course Jenn. I was on a night shift last night. I had chuckles on and off all night.

  4. Shane Hayes

    Mobility
    Wu x 1
    Strength, practice thrusters and muscle ups. I was very happy this morning my muscle ups returned!!! Yay!!
    Wod rx’d
    15-10-5-10-15 thrusters @ 95#
    3-3-3-3-3 muscle ups
    11.??
    Was so pumped I got my muscle ups I for got to check my time? If anyone notices it could they post it for me.. Lol
    Shoulder had a knot in it this morning so the thrusters were slow and crappy.. Boo. Need to practice more of these!
    Great class this morning as usual Marie-Noelle. Great work 6 am crew!!

    1. Jack

      Good Job. It’s funny that I was trying muscle ups last night. I still can’t string them together but I was able to do a few individuals.

  5. Trent

    Wux2

    Strength Front Squat x5

    135-145-155-165-175 (PR#5)

    Wod rx’d
    15-10-5-10-15 thrusters @ 95#
    3-3-3-3-3 muscle ups

    14:06 (Got one MU before time cap)

    A lot of MU no reps and stuck on the third set of MUs for the longest time. Watched Shane pump out 3 in a row and noticed I wasn’t bending knees soon enough on the kip. After that the MUs went a bit better.

    1. Jack

      Nice job going RX. I’m not sure I’m ready to do MUs in a WOD yet. My shoulder is still sketchy. Especially after all the snatches last night.

  6. Julie J

    Mob + WU x 2

    Strength: Shoulder Press x 5

    20-25-30-35-40 #

    WOD

    Thrusters @ 25 # 15-10-5-10-15
    Pull ups Scaled to Ring Rows 15-10-5-10-15

    Time : 8:38 YAY for me….not only not the last to finish, but also the first to finish….EVER!! Hahaha

  7. Kevin

    Just did strength today. My legs are still wrecked.

    Floor press x2
    85-110-145-150-155-156-160-163-167-170

    Pull-ups x5
    25-28-32-35-37

  8. Kevin Mack

    Mobility
    WU x 2

    Strength: Shoulder Press x 5
    55-65-75-85-95#

    WOD
    15-10-5-10-15 thrusters @ 75#
    3-3-3-3-3 muscle ups (scaled to 15-15-15-15-15 Green band)

    DNF Time cap – made it to 10 thrusters in the last round

    400m Run

  9. Heather Colleen

    Mobility
    WU x 2

    Strength: Deadlift x5 – Yay for using all appendages!
    55-65-75-85-95

    WOD
    15-10-5-10-15 one arm thrusters @ 20# – can’t wait to get back to regular overhead lifting!
    3-3-3-3-3 muscle ups (scaled to 15-15-15-15-15 ring rows, 2 arm)

    Time: 8:43

  10. Adam

    Mobility
    WUx2 (with 20# Wall Balls)

    Strength: Cleans
    45×3 50×5 65×5 85×5+
    Still having problems with these ones, stuck at 85 and worked on form.

    WOD:
    Thrusters @ 75#
    Pullups: Blue, Blue, Blue/Purple, Blue/Purple, Blue/Purple

    Time: DNF, but I wasn’t too far off 13min. maybe an extra 30-40 seconds.

    I fubared the weight on the thrusters, was supposed to do 60# but I can’t count apparently 😮

    Very good workout this morning. Thank you Marie-Noelle for the help with the cleans!

    1. Chantal L.

      Coach Charlie yanked out a timer as soon as the other clock ran out – if you yelled TIME she probably wrote it down – maybe someone at the gym can post on h ere your time? 🙂

  11. Jackie H

    Mobility
    WUx2

    Strength
    Practice wall balls, thanks for all the tips tonight.

    WOD:
    Thrusters @ 45
    Pullups 15-15-15-15-15 (green Band)

    I did pull ups the proper way, and it was a lot harder for me, I like reverse pull ups 😉
    Time: 12.59

    Great class !

  12. Tania

    Mobility
    WU x 2
    Front squats 5 x 60,70 80,90,95

    WOD: 15-10-5-10-15
    Thrusters @ 65#
    15 pullups (blue band)
    DNF 2 pullups left 🙁 I managed to squeeze 2 more out after the time. Good WOD… Considering my lack of live for pullups! Thrusters felt good though :). Good job 4:15 crew!

  13. Kimmy

    Mobility
    WUx2
    WOD
    15-10-5-10-15
    Thrusters 65#
    15-15-15-15-15
    Pull-ups w/ black and sm purple

    10:47

    I was able to do all thrusters unbroken but all sets of pull-ups except the first one were really really broken up. My grip and forearms were toast!

  14. Sarah

    mob
    wu x 2

    Strength – Front Squat
    55-65-75-85-90

    15-10-5-10-15
    Thrusters @ 55#
    15-15-15-15-15
    pullups (green band)

    Time: 11:23

    jeepers that was tough! Glad I listened and went up one band, I wouldn’t have made it! lol

  15. Craig H

    Mob Wu x 2 red band pull ups
    Strength: front squats
    80-90-95-100-105pr

    Wod
    Thrusters 65# 15-10-5-10-15
    Pull ups Green 15-15-15-15-7

    DNF short on pull ups no grip left.

    Cash out: 30 lunges + 50 single mountain climbers 1:20

  16. Taylor

    mob
    wu x 2

    Strength – Back Squat 25-30-35-40-45

    15-10-5-10-15
    Thrusters @ 25#
    15-15-15-15-15
    pullups

    Time: 12:00

  17. Jack

    Wu x 1
    Muscle up practice. Still no stringing together. 🙁

    Push jerk x 5
    135,155,175, 185,195 (5# pr)

    Wod:

    Thrusters @ 95
    Jumping muscle ups

    7:50

  18. Sonia

    WU X 2
    Strength
    Push press 3rm : 75-80-85-95-105

    Wod
    15-10-5-10-15
    Thrusters @ 65#
    15-15-15-15-15
    Pullups avec bands bleu et mauve

    Time : 12:06

    Once again thanks Kevin and gang for letting me workout with you!

  19. Jeremy L

    Mobility
    WU x 2 (wall balls 20# instead of squats, ring dips no bands)

    practiced false grip and butterfly pulls ups

    WOD
    15-10-5-10-15
    thrusters @ 95
    15-15-15-15-15
    Pull ups

    Time 12:57

    Thrusters un broken except last round was 4-6-5
    Pull ups sets of 3 except last round was broken up

  20. Corinna

    WU x 2

    Attempted 1 wall climb and felt like I was going to break my neck!

    Strength : OHS x 3
    15-35-45-65-75-85-95 These are feeling better lately.

    WOD:
    15-10-5-10-15 Thruster’s @ 65lbs. Thruster’s were unbroken
    3-3-3-3-3-3 Jumping Muscle Up’s

    8:00 minutes

    Fun WOD!

  21. Laura K

    Mob Wu x 2 + ten 10lb wallballs
    OHS 20 25 30 35 40 X 5
    WOD: Down and up scaled
    15 10 5 10 15
    [email protected] 30lbs
    15 15 15 15 15
    Pull ups green band
    Time: 10:22

    800m 4:45
    First day off of work. Felt good to be hanging out at the gym. Thanks Kevin.

  22. Lora

    Mobility
    WU x 2

    Strength: Push jerk (x5)
    85-115-125-135(3)-135(3)
    *cleaned weight first for each set

    WOD
    15-10-5-10-15
    Thrusters @ 65#
    3-3-3-3-3
    MU progressions (with band)
    Time = 7:22

  23. Melissa H

    Mobility
    WU x 2

    WOD
    15-10-5-10-15
    Thrusters @ 55#
    15-15-15-15-15
    Pull-ups (green band for first set, green and purple for other sets)

    DNF (Had 15 pull-ups left)

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