Another EMOTM

21
Nov

Another EMOTM

Strength – Find max Thruster (20 min)

EMOTM for 12 min
3 Thrusters (65% of today’s max)
3 Burpees

Double Swing!

Double Swing!

32 Responses

  1. Francis Lavoie

    Mobility + wu x1 12 reps (strict pull ups & v sits)
    6 x 20M run

    Strength: 1RM 135 trusters

    WOD EMOTM (12 minutes)

    -3 trusters
    -3 Burpees

    done at 75#

    cashout 30 sec walking plank & 15 superman
    shoulder stretches

  2. Mobility
    WUx1 (12 reps)
    6 x 20m run

    Strength: 1RM Thrusters
    65-75-85-95-105-115-125-135(meh)-125-130-135-115

    WOD: EMOTM 12 minutes
    3 Thrusters @ 75# (55% of today’s max)
    3 Burpees

    Cashout: 30sec walking plank and 15 superman

  3. I want to thank the head of the Crossfit Moncton WOD programming department to allow us to attempt a 1RM thruster lift.

    I <3 thrusters. Except when mixed with pull-ups. That's poopie.

  4. Kevin

    Did the strength part this morning.

    95×5
    135×3
    155×2
    175-195(F)-195(F)-185

    My PR is 205, but not from the floor. Much different without a rack.

  5. Vanessa Champion

    10 late arrival burpees

    Calf smash with Kevin

    10 runs of the gym

    Max thrusters
    5×45 4×50 3×55 2×60 1×65 1×65 1×70(more of a front squat then press)
    That’s a 15# pr 🙂

    WOD: EMOTM 12 min
    3 thrusters at 65% of today’s max. 45#
    3 burpees

    Consistent with 22seconds. Second last round was 21 and last was 19.

    Cash out: Rotation plank holds + chest stretch

  6. Shane Hayes

    Mobility
    Wu x 1 12 strict reps (40# Pullups unbroken)
    Group mobility
    Strength 1rm thruster
    Wu x 5 @ 95#
    135/ 155/ 175/ 185/ 205/ 215 got greedy and didn’t rest enough. Should ha e went 210. Happy with that that is about a 30# pr from last time and shoulder didn’t hurt.
    Wod: another EMOTM for 12 min @ 115#
    3 thrusters
    3 burpees
    Cash out 1 min walking plank. That was hard!
    Great class Marie.
    Great work 6 amer’s!

  7. Chantal L.

    WU x 1 – 12 reps
    6 x 20 sprints in the gym 😀
    Group Mob. + barbell WU

    Thruster practice
    5×55
    4×65
    3×75
    1×85
    1×95
    1×105
    1×115

    WOD EMOTM for 12 minutes
    3 Thrusters @ 55% (65#)
    3 burpees (walk down because of shoulder)

    Fastest was 21 second and slowest was 26 I believe… didn’t write it down.

    Cashout: 1 min accumulated hollow hold (didn’t do the plank thig due to shoulder), 15 supermans and wall shoulder stretch

  8. mob wux1 12 rep
    6×20 m jog
    group wu

    strength find max thruster 1 rep
    85-105-115-125-135-140-145

    wod EMOTM 80 #
    for 12 min
    3 thruster
    3 burpees

    fastest was 14 sec slowest 20 sec

  9. Mob + WUx1

    Lacrosse ball and foam rolling

    1 rep Thrusters
    65×5-85×3-95-115-135-145-150

    EMOTM for 12 Min
    – 3 thrusters @ 100#
    – 3 burpees
    – high five Steph L

    Thrusters being one of my worst goats, this was a perfect WOD to focus on getting better and even learn to like them a little more..

  10. Mob + WUx1 (12 reps, sub squat w/ WB28#) + Group Mob

    Thruster 1RM
    95×5-135×3-155×3-185-195-205-215-225-235 (PR10#)

    WOD: EMOTM 12 min
    – 3x Thrusters @ 55% ~ 155#
    – 3x Burpees

    I like these, no time or score, just survive. Was kinda brutal after round 6. Good job gang. Thanks Jeff!

  11. Melissa H

    Mobility
    WU x 1 (12 reps)
    Complimented on my fine push-up form…thanks for the talk yesterday Patrick!

    Thrusters
    5 x 35
    5 x 55
    3 x 65
    1 x 75
    1 x 85

    WOD
    12 EMOTM
    3 thrusters @ 55#
    3 burpees

    Felt good during WOD
    Fastest 19 sec
    Slowest 22 sec

    Cash out:
    2 min plank walk
    15 supermans

  12. Melissa H

    Mobility
    WU x 1 (12 reps)
    Complimented on my fine push-up form…thanks for the talk yesterday Patrick!

    Thrusters
    5 x 35
    5 x 55
    3 x 65
    1 x 75
    1 x 85

    WOD
    12 EMOTM
    3 thrusters @ 55#
    3 burpees

    Felt good during WOD
    Fastest 19 sec
    Slowest 22 sec

    Cash out:
    1 min plank walk
    15 supermans

  13. Laura K

    Mob Wu
    Strength Thrusters
    5 4 3 2 2 1
    30 35 40 45 50 55
    EMOTM for 12 mins
    3 Thrusters at 35lbs
    3 Burpees
    22 seconds each round.
    Thanks Jeff for the coaching and tips on building up strict push ups. I am going to try it.
    Now off to the play….Have fun Kevin.

  14. Frank

    wu x1 12 reps (strict pull ups & v sits)
    group wu

    Strength: 1RM thrusters (5-5-3-2-1-1)
    95-105-115-135-140-150

    WOD EMOTM (12 minutes)

    -3 thrusters @ 105#
    -3 Burpees

    cashout 30 sec walking plank & 15 superman
    shoulder stretches

  15. Jackie

    Mob
    Wux1
    Sprints 10times

    Strength Thurusters (practice form)
    35/40/45/50/55/60 – all sets up 5
    WOD
    EMOTM 12min
    3 thruster @ 55
    3 burpees

    Thanks for the help on my squats Jeff. Really noticed a difference.

    Great clas 415!!

  16. Corinna

    WU x 1
    Strength: Thrusters
    55-65-75 (3)
    85-95-105 (2)
    115-125 (1)
    135 (fail)

    EMOTM for 12 minutes
    3 thrusters
    3 burpees
    Did 85lbs for first 2 rounds and 95lbs for rest

    12 strict pull-ups
    30 second walking plank

    Great class Jeff!

  17. Ryan

    – Mob
    – WUx1 (12 reps, wall balls 16# instead of squats)
    – 10x20m jog

    Str: 5-5-3-1-1 thruster…
    65-75-90-100-115

    EMOTM 12…
    – 3 thrusters 75#
    – 3 burpees

    Cash out:
    – 60s plank
    – 15 supermans

  18. Kimmy

    WU
    MOB
    Strength Thrusters (5-5-3-2-1-1)
    95-115-125-135-145-155

    WOD Another EMOTM
    3 Thrusters 105#
    3 Burpees

    Last year my 1RM Thruster was 160# from the rack. Not sure how that compares today from the flood but I might have done more if I could clean more 🙂

    I have been lacking in attendance this past while and I felt it coming in the door tonight 🙂

  19. Craig Hatto

    Mob
    Wux12 strict
    10x20m jog

    Strength: thrusters
    Reps 5-5-3-2-1-1-1
    85,105,125,135,155,165,175,185. Ran out of time but got a PR.

    EMOTM 12min
    3 thrusters 125#
    3 Burpees
    Times:20,19,17,18,17,17,17,17,17,17,18,19

    Cashout: 1min walking plank + 15 supermans

    Chris thanks for showing me wall climbs.

  20. Jeff L

    Mobility
    WU X 1 12 reps (wall balls instead of squats)
    10 X 20m jog

    Thrusters

    5-5-3-2-1

    95-135-155-165-185

    WOD

    EMOTM 12 Mins

    3 Thrusters 155# for 6 rounds, dropped to 135# for final 3
    3 Burpess

    Great class Jeff

  21. Tania

    Thrusters
    3 x 35,55,65,70,75,85,90,95

    WOD: Another EMOTM
    EMOTM for 12 min.

    3 Thrusters @ 70#
    3 Burpees

    (I should have gone heavier… right Jeff 🙂 )
    THanks for the great class Jeff and for sharing some of things you learned on the weekend. Good work everyone!

    Cashout: 1 min. walking plank

  22. Steph L

    Mobility
    WUx 1

    Thrusters:
    55×5-65×5-75×3-80×3-85×2-90×1-95×1

    WOD: Another EMOTM

    EMOTM for 12min
    3 Thrusters @ 60
    3 Burpees

    *Note to self for next time.. Go Havier I was done all sets in 16-18sec

    Cashout: 1Min Walking Planks +15 Superman

    Good Job 4:15 Class!!!

  23. Amanda

    I love EMOTM wods!!

    And today was fun. I wod’ed at the BACK of the class…so I had a little anxiety while my OCD was raging out of control but Marie-Noelle and Jeff Leger were good company. 🙂

    Strength: Thrusters – this was really fun, first time I did thrusters for a strength!
    I messed up the #’s and only did one set of 5’s..
    65(5)-75(3)-85(2)-95(2)-105-115

    EMOTM 3 thrusters & 3 burpees @ 75#

  24. Brander

    Mobility + WU x1 12 reps

    Strength: Thruster
    5×55#
    5×75#
    3×80#
    2×90#
    1×95#
    1×105#
    1×110#

    WOD EMOTM (12 minutes)
    3 Thrusters 70#
    3 Burpees

    Fastest 14 sec
    Slowest 20 sec

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