Grand Re-Opening

25
Nov

Grand Re-Opening

Reminder that this Saturday is CrossFit Moncton’s Grand Re-Opening! We will be opening our doors to the community to show them our new home on 359 Baig Blvd. There will be workouts running throughout the morning. In order to participate, we ask you to bring a non-perishable food item that we’ll be donating to a local food bank (bring lots if you can). Door will open at 9am. See you there!

Strength – Reverse Lunges

“Mayhem Encore”
AMRAP in 10 min
5 HSPU
10 KBS (70/53#)
15 Reverse Lunges (155/115#)

Matt gets to depth on his front squats

Matt gets to depth on his front squats

67 Responses

  1. Mobility
    WU x 1

    Practice reverse lunges x 5
    45-65-85-95-105-125

    WOD: “Mayhem Encore”
    AMRAP 10mins
    – 5 HSPU (scaled to 10 hand release pushups)
    – 10 KBS @ 53#
    – 15 Reverse lunges @ 95#

    Score: 4 rounds

    Cashout: figure 4 stretch (3 x 20s each leg)

  2. Francis Lavoie

    Mobility +WU x 2
    Group mobility + Kettle bell WU

    Practice reverse lunges 5 x
    45-65-95-115-95

    WOD Mayhem Encore
    AMRAP 10 Min

    -10 HRPU
    -10 KBS 50#
    -15 reverse lunges 95# had to stop weighted lunges after second round I hyper extended my thumb.

    4 rounds & 10 HRPU

    Cash out 3 x 20 sec figure 4 stretch

  3. Valerie Arseneau

    Mobility +WU x 1
    Group mobility + Kettle bell WU

    Practice reverse lunges 6 x
    35-55-65-75

    WOD Mayhem Encore
    AMRAP 10 Min

    -5 HSPU with ab mat
    -10 KBS 35#
    -15 reverse lunges 55#

    4 rounds & 9 KBS

    Cash out 3 x 20 sec figure 4 stretch

  4. Trent

    Group mobility + Kettle bell WU

    Strength – Reverse Lunges
    45-75-95-115

    “Mayhem Encore”
    AMRAP in 10 min
    5 HSPU Ab mat and 10# plate
    10 KBS @ 50 (should have went with 70#)
    15 Reverse Lunges @95

    4 Rounds and 4 Reverse Lunges.

    HSPU were a lot smoother then the last time. Tried a few more Post Wod and was able to find a nice rhythm. Point those toes!!

  5. Heather Colleen

    Mobility
    WU x 1

    Practice reverse lunges x 5
    35-45-55-60-65

    WOD: “Mayhem Encore”
    AMRAP 10mins
    – 5 HSPU (scaled to 10 hand release pushups w pink band)
    – 10 KBS @ 30#
    – 15 Reverse lunges @ 55#

    Score: 4 rounds + 3 KBS

  6. Shane Hayes

    Mobility
    Wu x 1
    Group Wu lax ball and kb warmup
    Practice reverse lunges
    Wod: mayhem encore
    10 min Amrap
    5 HSPU
    10 KBS @ 70#
    15 Reverse Lunges @ 155#
    Rx’d 4 rounds 4 hspu’s.
    Went better then last time. 15 rep pr!
    Great class Mario.
    Great work 6 amer’s!

    1. Corinna

      Congrats Shane! We need to work on getting you relaxed before your competitions because it is obvious that you can do anything you put your mind to!

  7. Ginette

    Mobility
    Warm up x2
    Group mobility and warm up
    Practice reverse lunges: 15, 20, 25, 30, 35, 40
    WOD: Mayem encore
    -5 hspu scaled to 10 hrpu (on knees…strict form)
    -10 kbs @25
    15 reverse lunges @35

    Completed 4 rounds and 10 kbs

    Fun class Mario….great job everyone!!!! Happy monday 🙂

  8. Chantal L.

    Mob. + WU x1 + extra quad mobility.

    KB warmup

    Reverse lunge practice (5 reps)
    no weight – 35, 55, 65, 75

    WOD Mayhem encore
    AMRAP 10
    – 5 HSPU (10 HR pushup from the knee(shoulder))
    -10 KBS @ 35#
    -15 Reverse lunges @ 65#

    4 rounds + 1 kbs

  9. Tania

    Reverse lunges 10x 35,55,65,75,85 (should have gone heavier, will know for next time)

    WOD: mayhem encore
    AMRAP 10 min
    5HSPU (pike pushups)
    10 KBS 35#
    15 reverse lunges 65#

    Total: 5 rounds + 8 reverse lunges

  10. Mob + WU
    Rowling = 11
    Group Mob + KB WU

    Reverse Lunge 10-10-10… (alt)
    40#KB – 45# – 115# – 125#

    WOD – AMRAP 10 min
    5 HSPU
    10 KBS 70/55# >> 40#
    15 R.Lunges 155/115# >> 95#
    Score = 3+10 KBS

    Scaled it hard, still, front lunges didnt feel good on the back.

    Cashout: Figure 4 Stretch 3x20s

    EMOTM 8min Rope Hang Hold
    20-20-15-15-15-15-10-10sec

    GHD Situps (full) & GHD Extension (#4 medball) = 3x10ea

    WOD – AMRAP 10 min
    – Muscle Up: 1-2-3-4-5 etc
    – Double Unders: 10-20-30-40 etc
    Score = 4 MUs + 40 DUs

  11. Mob. + WU x1

    KB warmup

    Reverse lunge practice (10 steps)
    35-55-65-75-85-95

    WOD Mayhem encore
    AMRAP 10min:
    – 5 HSPU (25 plate & abmat)
    -10 KBS @ 35#
    -15 Reverse lunges @ 75#

    Total: 3 Rounds + 13 Rev. Lunges

  12. Shawn Johnson

    Mobility
    WU x 2

    Practice reverse lunges x 5
    45-75-85-95-105-115

    WOD: “Mayhem Encore”
    AMRAP 10 mins
    – 5 HSPU
    – 10 KBS @ 53#
    – 15 Reverse lunges @ 85#

    Score: 3 rounds + 2 Lunges

    Cashout: figure 4 stretch (3 x 20s each leg)

  13. Julie J

    mob
    wu x10
    Group warm up and mob

    Reverse Lunge practice

    Started out at 35# x 5, slowly worked my way down cause everything was super tough today! Ended up just doing reverse lunges with no weight.

    WOD – Mayhem Encore
    AMRAP 10 Min
    10 HRPU
    10 KBS @ 20#
    15 Reverse Lunges 0 # – body weight only

    Score: 4 Rounds + 3 Reverse Lunges

  14. Melanie

    Mobility
    WU x2
    More mobility and group WU

    Reverse lunge practice (x5 each leg)

    35-55-60-65-70

    WOD: Mayhem encore
    AMRAP – 10 minutes

    10HRPU
    10KBS @ 30
    15 Reverse lunges @ 55#

    4 Rounds + 3 HRPU

    Cashout: Figure 4 (3x 20 sec)

  15. Marie-No

    mobility + wux2 (deficit ring rows – ring pull ups for round 1 and weighted pull ups for round 2)
    ball work + KB warmup

    Reverse lunge practice (5 each side) @ 65-95-105 (6 steps) @ 115-125-135

    WOD: Rx’ed 3 rds and 6 KBS

    Felt buttocks tenderness as soon as I went in the change room… not to mention as I came DOWN those stairs…I do miss the fact that the other gym did not have the added stairs for those tough WOD’s I guess I could just leave my stuff in the vestibule… disregard the comment!

    Great work 6 am! Shane way to set the tone! Great coaching Mario!

  16. Frank

    wux2

    Practice reverse lunges x 5
    45-95-115-135

    WOD: “Mayhem Encore”
    AMRAP 10mins
    – 5 HSPU (scaled to 10 hand release pushups)
    – 10 KBS @ 53#
    – 15 Reverse lunges @ 115#

    Score: 2 rounds + 8 reverse lunges
    poor performance today – reverse lunges were very painful!

  17. Chris

    Mobility
    Wu x 1
    Group Wu lax ball and kb warmup
    Practice reverse lunges
    Wod: mayhem encore
    10 min Amrap
    5 HSPU
    10 KBS @ 53#
    15 Reverse Lunges @ 115#

    4 rounds + 2 HSPU

  18. Spencer

    Mobility
    Wu x 1
    Group Wu lax ball and kb warmup
    Practice reverse lunges
    Wod: mayhem encore
    10 min Amrap
    10 hand release push ups
    10 KBS @ 25#
    15 Reverse Lunges @ 65#

    4 rounds + 2 pushups

  19. Taylor

    Mobility
    Wu x 1
    Group Wu lax ball and kb warmup
    Practice reverse lunges
    Wod: mayhem encore
    10 min Amrap
    5 pike pushups
    10 KBS @ 20 #
    15 Reverse Lunges @ 35#

    3 Rounds + 11 Reverse Lunges

  20. Sarah

    Mobility
    Wu x 1
    Group Wu lax ball and kb warmup
    Practice reverse lunges
    Wod: mayhem encore
    10 min Amrap
    5 pike pushups
    10 KBS @ 35#
    15 Reverse Lunges @ 60#

    3 Rounds + 11 Reverse Lunges

    Well kinda of bizarre but the boys got the same score and the girls in our family got same score!! Go Homer/Carroll family! lol 😉

  21. Jeremy L

    Mobility
    WU x1
    Group WU

    Strength reverse lung practice

    WOD:
    10 hand release push ups
    10 kbs (50#)
    15 reverse lunges at 135#

    Dnf . Started to get a sick feeling after the group warm up. Didn’t go away so decided to stop. After 10 reverse lunges.

  22. Jackie

    Mob
    Wu
    Group warm up

    Strength – Reverse Lunges
    35/40/45/55/60/65/70
    “Mayhem Encore”
    AMRAP in 10 min
    5 Pike push ups
    10 KBS 30lbs
    15 Reverse Lunges 55
    3 rounds & 13 RL

    Thanks Kevin great class

  23. Joanna

    Reverse lunges x10 steps
    15 25 35 KB 45 Bar

    Amrap 10 Mins
    10 Preggo paralette push-ups
    10 1 Arm KBS #20
    15 Reverse lunges #20KB

    5 + 9 Pushups

    First time allowed to do any exercise in a month! Took it pretty easy, just happy to be able to move around.

  24. Heidi

    WU x 2

    Reverse Lung Practice
    35-55-75-85

    10 Min. AMRAP
    5 HSPU with Ab mat + 10# plate
    10 KBS @ 45#
    15 Reverse [email protected] 65#

    4 Rounds + 4 KBS

    Fun work out. First time doing reverse lunges. Harder than I thought. I am in awe of those who actually did those at the Rx’d weight.

  25. Craig Hatto

    Mob
    Wu
    Group mob
    Kettle bell wu
    Reverse lunges 10steps
    95,125,145,165,185pr

    Wod: mayhem encore
    5 HSPU 45# with abmat
    10 KBS 53#
    15 reverse lunges 135#
    Rds: 3+8KBS

    Cashout figure 4

  26. Steph L

    Mobility
    WUx1
    1K Row
    Group KB WU

    Reverse lunges x 10 Steps
    55-65-75-85-90

    WOD:
    AMRAP 10 Min

    5 HSPU (First time RX Version!!)
    10 KBS @ 35#
    15 Reverse Lunges @65#

    Total: 4 Rounds + 2 HSPU

    Cashout: 3x20sec Figure 4

  27. Jack

    Strength: reverse lunge x 10
    45,95,115,125

    Wod: mayhem encore

    AMRAP in 10 min
    5 HSPU
    10 Kbs @ 70#
    15 rev lunge @ 95# (toe issues not allowing to put weight on it)

    4 rounds + 5 Kbs

  28. Marcel

    Mobility

    WU x 2

    Lacrosse ball on pecs and glutes

    Practice reverse lunges x 10

    45-65-85-95-115

    WOD: “Mayhem Encore”

    AMRAP 10mins

    – 5 HSPU (25# & Ab mat)
    – 10 KBS @ 53#
    – 15 Reverse lunges @ 85#

    Score: 3 rounds + 1 reverse lunge

    Cashout: figure 4 stretch (3 x 20s each leg)

  29. Lora

    Mobility
    WU x 1 (strict pullups0
    Group Mobility – pec ball and glute ball
    Group Kettlebell WU

    Strength: Reverse lunges (x10)
    35-45-75-95-115-135-145#

    WOD “Mayhem Encore”
    AMRAP 10min
    5 HSPU (scaled to pike push up from knees off 20″ box)
    10 KBS @ 53#
    15 reverse lunges at 115#
    Total =4 rds + 2 PPUs

    Cashout – couch stretch

    Oh my freaking glutes! Usually this kind of soreness doesn’t set in for 24hrs post-WOD. I felt this one walking out of the gym. I’m going to die tomorrow!

  30. Natacha

    Reverse lunges 3rm to 75#

    Wod with
    Ab mat for hspu
    Kbs (53# 1st round then 40#)
    55# for reverse lunges (unbroken)
    4 rounds + 13 rev lunges

    Glutes, glutes, glutes…
    Koodo to the couragous (or crazy?) ones who did this one rx’d

  31. Melissa H

    Mobility
    WU x 1
    Group mobility and WU

    Strength: Reverse Lunge x 5/leg
    25-35-55-60-65

    WOD
    AMRAP 10 min
    5 HSPU (scaled to 10 stink bugs…aka shoulder burners)
    10 KBS 35#
    15 Reverse Lunges 55#

    3 rounds + 7 KBS

  32. Corinna

    Went to gym last night and did the Cross Fit Dieppe WOD in memory of Tania Ferguson McLaughlin who died two weeks ago at the age of 41. I am really good friends with Tania’s sister in law Carole, so it was important for me to do this WOD in her memory.

    5 Rounds:

    2 Power Cleans @ 115lbs
    72 double-under’s
    11 pull-ups
    11 burpee over bar
    13 sit-ups

    Time:16:35

    Tonight:

    Group WU

    Strength: Reverse Lunges 5 x 10

    75-95-105-115-115

    WOD:
    5 HSPU’S
    10 [email protected] 53lbs
    15 Reverse Lunges @ 95lbs

    3 rounds + 2KBS All HSPU’S were unbroken except 4th round…fell off wall on number 4..pretty happy with this.

    Fun WOD!

  33. Sebastian

    Reverse Lunges (x10)
    65-95-115-125-135

    WOD:
    AMRAP in 10min
    5 HSPU
    10 KBS @ 53lbs
    15 Reverse Lunges @ 95lbs
    Total: 3 Rounds + 5 Lunges

  34. Jen C

    Mob + Wup X 1
    Group Mob – lacrossball for pecks and gluts
    Strength = 10 x reverse lunge
    35, 40, 45, 50, 55, 60, 65

    WOD: Mayhem Encore
    AMRAP in 10 min
    5 HSPU (with ab matt)
    10 KBS (30lbs)
    15 Reverse Lunges (50lbs)

    Total = 4 rounds (breaks on the lunges and a few breaks on the last 2 rounds of HSPU)

    Cashout = figure 4 stretch (3 x 20 secs each leg)

  35. Gabrielle

    The only thing keeping me from being there today is work. I hope you have a fantastic reopening! Make it all you want it to be! I’ll be by to visit your new box soon. All the best xo 🙂

  36. Gabriel

    WUx2
    Group mob/WU

    Reverse Lunges (x10)
    65-75-95-95-135

    WOD:
    AMRAP in 10min
    5 HSPU
    10 KBS @ 50lbs
    15 Reverse Lunges @ 95lbs
    Total: 3 Rounds + 10 reverse Lunges

Leave a Reply