The Games are almost here

17
Feb

The Games are almost here

There’s still a few of you (you know who you are) that haven’t signed up for the Games yet. Get on it!

Here’s how this season will work at CrossFit Moncton. Every Friday night, starting at 5:30pm, we will have all of our judges available for the Open. We will run heats of the posted WOD until everyone has made it through. Please register in ZenPlanner no later than Thursday at 9pm each week. If you’re not on the list, you may not have a judge assigned to you. The heat lists will be released sometime on Friday afternoon.

Please make every attempt to attend Friday nights. If for circumstances beyond your control, you cannot attend Friday, we will have a couple judges available during the Lab on Sunday’s.

We encourage you to bring friends and family to come watch. There’s a ton of energy in the gym during the Games, so let’s add to it! We’ll also have a little get-together once all the heats are complete each Friday night.

“Katahdin”

AMRAP in 15 min
10 Pistols
15 Pullups
20 Dips
25 Step-ups
30 sec Wall Sit

Rest 5 minutes

AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols

Compare to Aug.9/12

Spencer trying out his new spring-loaded shoes!

Spencer trying out his new spring-loaded shoes!

153 Responses

  1. Valerie Arseneau

    If I am out of town, say Freddy. And I organize with them, my score still counts? Does the WOD need to be at the home gym?

    Le Feb 17, 2014 à 12:09 AM, CrossFit Moncton a écrit :

    > >

  2. Chantal L.

    AMRAP 15 min
    10 Pistols (Milk crate + 45 + 25 = 17 inches)
    15 Pull ups (Ring rows)
    20 Parallette Dips
    25 Step ups – 20”
    30 sec Wall sit
    Total rounds = 3 rounds + 4 pistols

    REST 5 mins

    AMRAP 15 min (same Options)
    30 sec Wall sit
    25 Step ups
    20 Parallette Dips
    15 Pull ups
    10 Pistols
    Total rounds = 2 rounds + 16 dips

    So I forgot I had climbed the mountain before. I PR’d on the pistols (did stripper pole before), box height for step ups(18 inches last time), and for total rounds (2R + 11 steps last time) on going up. Going down was no PR on reps, but the same previous PR applies. Pretty happy with this 🙂

  3. Kelly B

    Mobility
    WU x 2
    Group Mobility
    Pistol practice

    “Katahdin”

    AMRAP in 15 min
    10 Pistols (small box)
    15 Pullups (rings)
    20 Dips
    25 Step-ups (20″)
    30 sec Wall Sit

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups
    20 Dips
    15 Pullups
    10 Pistols

    Uphill: 3 rounds + 13sec wall sit
    Downhill: 3 rounds + 9 dips

    Great work everyone!

  4. Lisa

    Mob
    Wupx2
    Katahdin
    Amrap 15 mins
    2-20sec wall- sit
    Amrap 15 mins
    2-10dips
    Haven’t climbed a mountain in a while!
    Happy to have made it down.

  5. Jack

    Wu x 1
    Sympathy burpees for Brigitte.

    Pistol practice

    Wod:

    AMRAP 15
    10 pistols
    15 pull-ups
    20 dips (ring dips) huge mistake
    25 step ups @ 24″
    30 sec wall sit

    Score: 3 rounds
    Rest

    AMRAP 15
    30 sec wall sit
    25 step ups @ 24″
    20 dips (parallets)
    15 pull ups
    10 pistols

    Score 2 rounds + 8 pull-ups

      1. Jack

        The ring dips instead of parallet dips was killer. It ruined me for the second round. I literally felt I was going to faint in the last few minutes.

        The pistols were rough as well. My legs and knees are a mess right now.

      2. Kevin Mack

        Yeah the pistols were hard on my right knee(the one that needs surgery). Then I had to switch to the majority of my step-ups with left leg. Kevin was correct about how your butt will feel if you only use one leg for the step-ups.

        1. Shane Hayes

          Yeah I considered it too. Then thought it was 35 minutes, so no. I should have done regular Pullups. Now next time it comes up I will have to do rings again….

      1. Jack

        I didn’t do all 50 with her. She got a headstart on me and once she was done I didn’t really see the point of continuing. I got 30 in but I did it with my weighted vest on so that has to count for something.

  6. Heather Colleen

    Mobility
    WU x 1
    Group Mobility
    Pistol practice

    “Katahdin”

    AMRAP in 15 min
    10 Pistols (grey box, 2 45#s, 25# on top)
    15 Pullups (blue & pink)
    20 Dips
    25 Step-ups (20″)
    30 sec Wall Sit

    3 rounds + 5 dips

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups
    20 Dips
    15 Pullups
    10 Pistols

    3 rounds + 17 step-ups

    Thought I was going to die. Still not entirely sure I’m not going to. What a way to start a week! Whoooooooo 🙂

  7. Shane Hayes

    Nice flying Spencer!
    Mobility
    Wu x 1 + some extra mobility
    Group mobility and pistol practice
    Wod: Katahdin
    Amrap in 15 min
    10 pistols
    15 Pullups on rings
    20 parallete dips
    25 step ups 24”
    30 sec wall sit
    3 rounds 15 sec wall sit
    Rest 5 minutes
    Amrap in 15 min
    30 sec wall sit
    25 step ups 24”
    20 parallete dips
    15 Pullups on rings
    10 pistols
    3 rounds 16 dips
    Pullups on rings not necessarily a good idea. Great Wod. Great class Kevin and great work 6 amer’s.

  8. Kevin Mack

    Group Mobility
    Pistol practice

    “Katahdin”

    AMRAP in 15 min
    10 Pistols (milk crate, 2-25# on top)
    15 Pullups (green)
    20 Dips
    25 Step-ups (20″)
    30 sec Wall Sit

    2 rounds + 6 step-ups

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups
    20 Dips
    15 Pullups (green & purple)
    10 Pistols

    2 rounds + 5 dips

    Based on the two rounds, it would appear I am still part way up the side of that mountain.

    Handstand hold 1:02

  9. Ginette

    Mobility
    Warm up x2
    Group mobility
    Practiced pistols

    WOD: Katahdin
    AMRAP in 15 minutes of:
    -10 pistols (black box)
    -15 ring rows
    -20 dips
    -25 step ups
    -30seonds wall sit

    Total: 3rounds plus 20 dips
    5 minute rest

    – 30 seconds of wall sit
    -25 step ups
    -20 dips
    -15ring rows
    -10 pistols

    Total: 3 rounds plus 18 step ups

    Fun class Kevin…..great work everyone!!!!

  10. Andrea

    Home today with a sick little girl, so I did a home WOD (almost Bindy, but I could only 15 minutes of no snuggling!)

    15min AMRAP:
    5 Burpees
    10 Push ups
    15 Squats

    9 rounds + 9 push ups

  11. Lance

    mobility
    Wux1

    Group Mob
    Pistol Practice

    WOD

    First Round: 4 Rounds 8 Pull ups
    Second Round: 4 Rounds 23 Sec Wall sit

    About a round faster on each one from last time pretty happy about it. Thanks for the race Gillyon!

  12. Jeff L

    Mobility
    WU x 1
    Group Mobility
    Pistol practice

    WOD – Katahdin

    AMRAP in 15 min

    10 Pistols (20″ box)
    15 Pullups (jumping)
    20 Paralette Dips
    25 Step-ups (20″)
    30 sec Wall Sit

    3 Rounds

    Rest 5 minutes

    AMRAP in 15 min

    30 sec Wall Sit
    25 Step-ups
    20 Paralette Dips
    15 Pullups (jumping)
    10 Pistols (20″ box)

    2 Rounds and 2 Pullups

  13. Gillyon

    Warmup (a quickie)

    WOD rx’d
    1st AMRAP – 4 rounds + 10 dips
    2nd AMRAP – 4 rounds

    Last time I modified my pistols and had less rounds. Pumped with this PR. 🙂

    Great class, Kevin! You are a great coach. Simple and to the point cues. Perfect for me.

  14. Melanie

    Mobility
    WUx1
    Group mobility

    Pistol practice – tried ‘rolling’ pistols, yeah right!

    WOD: Katahdin
    pistols- with 12′ box and ab mat
    ring rows (I don’t think I will ever like these!)
    step-ups with 20′ box

    Going uphill: 3 Rounds + 10 dips
    Going downhill 3 Rounds + 13 step-ups

  15. Amy Hogan

    Mobility
    WU x 1
    Group Mobility
    Pistol practice

    “Katahdin”

    AMRAP in 15 min
    10 Pistols (small box +abmat)
    15 Pullups (blue)
    20 Dips
    25 Step-ups (20″)
    30 sec Wall Sit

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups
    20 Dips
    15 Pullups
    10 Pistols

    Uphill: 3 rounds + 12 dips
    Downhill: 3 rounds + 20 dips

  16. BJ

    AMRAP 15 min
    10 Pistols (black box)
    15 Pull ups (black band)
    20 Parallette Dips
    25 Step ups – (black box)
    30 sec Wall sit
    Total rounds = 3 rounds + 10 pistols

    REST 5 mins

    AMRAP 15 min (same Options)
    30 sec Wall sit
    25 Step ups
    20 Parallette Dips
    15 Pull ups (changed to jumping pull ups)
    10 Pistols
    Total rounds = 3 rounds + 5 second wall sit

  17. mob wux2
    group mob

    Katahdin

    AMRAP 15 min
    10 pistol
    15 pull up
    20 dip
    25 step up
    30 sec wall sit

    rest 5 min

    AMRAP 15 min
    30 sec wall sit
    25 step up 20 in
    15 pull up
    10 pistol on a box
    only did left leg
    right knee was hurting

    up hill 3 round 15 sec wall sit

    down hill 3 round 20 dips

  18. Frank

    WU x 1
    group mob

    Kathadin
    amrap 15 min
    10 Pistols (small box with 45# plate + 25# counter weight) I did most of the pistols on my left leg as my right knee was hurting (runners knee)
    15 pull ups
    20 Dips (parallel)
    25 Step ups (24″)
    30 sec wall sit
    5 min rest then another 15min Amrap in reverse order

    1st: 3 rds
    2nd: 2 rds + 1 pullup
    No PR from 2012 – did same amount of rounds

  19. Mobility
    WU x 1
    Group Mobility
    Pistol practice

    “Katahdin”

    AMRAP in 15 min
    10 Pistols (20″ box)
    15 Pullups (jumping)
    20 Dips
    25 Step-ups (20″)
    30 sec Wall Sit

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups
    20 Dips
    15 Pullups
    10 Pistols

    Uphill: 3 rounds + 3 pistols
    Downhill: 2 rounds + 9 pistols

    SO FREAKING CLOSE! If I had rested 3 seconds shorter at some point between movements I could have gotten that last pistol in!!!!

  20. Alaina

    Mob. and WUx1
    Group Mob.
    Pistol practice
    WOD: Katahdin
    Amrap 15 min.
    10 pistols with small box, 10lbweight and ab mat
    15 ring rows
    20 Parallette dips
    25 step ups (thought this said sit-ups, thanks Kevin for not making fun of me too much 🙂
    30 sec wall sit
    Total 4 rounds even
    Rest 5 min.
    Amrap 15 min.
    30 sec. Wall sit
    25 step ups 20″
    20 dips
    15 ring rows
    10 pistols
    Total: 4 rds. Plus the wall sit…..weird I got more on the second one, must have paced myself too much on the first one
    Great class everyone!

  21. Melissa H

    Mobility
    WU x 1
    Group mobility
    Pistol practice

    WOD:Katahdin
    pistols (12″ box + 25# + 10#)
    Jumping pull-ups

    Up: 3 rounds + 8 pull-ups
    Down: 2 rounds + 9 pistols

    Farmers carry 53# x 3

  22. TL

    Mobility
    WU x 1
    Group mobility
    Pistol Practice (first time) – started to get the hang of these mid WOD, the balance part was really tricky.

    WOD: Katahdin
    pistols (12″box + 10# + ab mat)
    Jumping Pull-ups

    Up: 4 rounds + 2 pistols
    Down: 4 Rounds + 10 step-ups

    Farmer’s carry 50# each x 3

  23. Steph L

    WOD: “Katahdin”

    AMRAP in 15 min
    10 Pistols
    15 Pullups
    20 Dips (Parallettes)
    25 Step-ups (20”)
    30 sec Wall Sit

    Rest 5 minutes

    AMRAP in 15 min
    30 sec Wall Sit
    25 Step-ups (“20)
    20 Dips (Parallettes)
    15 Pullups
    10 Pistols

    Up : 3 Rounds + 14 Steps

    Down : 3 Rounds + 18 Steps

    Great work everyone this one kicked my butt… 🙂

  24. Craig H

    Mobility
    WU x 1
    Group Mobility
    Pistol practice

    WOD – Katahdin

    AMRAP in 15 min

    10 Pistols
    15 Pullups
    20 Paralette Dips
    25 Step-ups (24″)
    30 sec Wall Sit

    3 Rounds + 4 dips

    Rest 5 minutes

    AMRAP in 15 min

    30 sec Wall Sit
    25 Step-ups (24″)
    20 Paralette Dips
    15 Pullups
    10 Pistols

    3 Rounds + 5sec wall sit

    Good grinder tonight my quads will be a mess for the rest of the week. Good race tonight Jason.

    On a side note did 105 unassisted pull-ups tonight a pr for me in a wod.

    Jen we are going to get on top of the rings before the end of the week.

  25. Amber

    WOD-katahdin
    Scale
    Did pistols on small box with ab mat
    Did Ring rows

    Got 3 rounds and 20sec on uphill
    Got 3 rounds and 8dips downhill

    *ring rows were really hard for me (5 at a time)
    * dips were a huge improvement I blasted through them almost every time

    Really enjoyed this WOD

  26. Mario

    WOD Katahdin (w/ parallettes & 24in box)
    Up = 3 rounds + 1 pullup
    Down = 2 rounds + 5 pistols

    Next time, try not to forget movements order. It saves time. Happened twice, cheated myself out of 3 rounds on 2nd set… Good job everyone.

  27. Jen C

    Mob + Wup x 1 (triedkipping pullups again)
    Group Mob

    WOD: Katahdin
    AMRAP in 15 Min
    10 pistols (milk crate + 25lb plate)
    15 pullups`(used purple band)
    20 paralette dips
    25 step ups (20 inch box)
    30 sec wall sit
    Round 1 = 3 rounds + 3 step ups
    Rest 5 min
    AMRAP in 15 min
    30 sec wall sit
    25 step ups
    20 dips
    15 pullups
    10 pistols
    Round 2 = 3 rouns + 22 step ups

    Need to move faster in transitions – pacing is good, but you gotta keep moving

  28. Marcel

    Arrived late so no WU for me…

    Group mobility and pistol practice

    Wod: Katahdin

    Amrap in 15 min

    10 pistols (smallest box & 45# plate)
    15 Pullups
    20 parallete dips
    25 step ups 24”
    30 sec wall sit

    3 Rounds + 10 pistols

    Rest 5 minutes

    Amrap in 15 min

    30 sec wall sit
    25 step ups 24”
    20 parallete dips
    15 Pullups on rings
    10 pistols

    2 rounds + 1 pistol

    Great Wod thanks Chantal. Great work 5:45.

  29. Heidi

    WU x 1

    Amrap in 15 min

    10 pistols (unassisted – yay!)
    15 Pullups (Blue Band)
    20 parallete dips
    25 step ups 20”
    30 sec wall sit

    3 Rounds + 8 pull ups

    Rest 5 minutes

    Amrap in 15 min

    30 sec wall sit
    25 step ups 20”
    20 parallete dips
    15 Pullups on rings
    10 pistols

    2 rounds + 5 pistols

    Last time I did this I scaled my pistols to standing on a box & used a heavier band for the pull ups, and still managed to PR today, so really happy with this. Also first time doing unassisted pistols in a WOD. Legs are feeling those. Once again, it was the pull ups that kicked my butt. FUN WOD, even with the pull ups 🙂

  30. Julie D

    WOD: Katahdin

    AMRAP 15 mins
    10 rolling pistols
    15 pullups (green band)
    20 parallete dips
    25 step ups (20″)
    30 sec wall sit

    2 rounds + dips

    rest 5 mins

    AMRAP 15 mins
    30 sec wall sit
    25 step ups (20″)
    20 parallete dips
    15 pullups (green band)
    10 rolling pistols

    2 rounds + 3 pistols

    First time doing rolling pistols and found them hard, need more practice

  31. Amy Hayes

    Mobility
    I was running late so no warm up. 🙁

    Pistol practice

    WOD with bench for pistols, ring rows & 20″
    Uphill 3 rounds 4 pistols
    Downhill 2 rounds 9 pistols

  32. Jenn B

    OMG I did a couple pistols… Maybe I should be practicing them…

    WOD: Pistols with 12″ box..24″ step ups… Rx pull ups (strung singles together at the end)

    Up hill = 3R + 7pull ups
    down hill = 3 even

    Practice some MU swings with Craig

  33. Tom L

    Mob + WU + Group WU/Mob

    WOD: “Katahdin”
    AMRAP 15 min
    10 Pistols (rolling pistols)
    15 Pull ups
    20 Parallette Dips
    25 Step ups 24″
    30 sec Wall sit
    Total rounds = 3 + 13 PU

    REST 5 mins

    AMRAP 15 min
    30 sec Wall sit
    25 Step ups
    20 Parallette Dips
    15 Pull ups
    10 Pistols
    Total rounds = 2 + 6 Step ups

    I didn’t make it back down. Went too hard going up.

  34. Trent

    Wu x 1

    Wod:

    AMRAP 15
    10 pistols
    15 pull-ups
    20 dips
    25 step ups @ 24″
    30 sec wall sit

    Score: 3R + 3 sec wall sit
    Rest

    AMRAP 15
    30 sec wall sit
    25 step ups @ 24″
    20 dips
    15 pull ups
    10 pistols

    Score 3R + 21 Step ups

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