Expectations

26
Feb

Expectations

At CrossFit Moncton, the Games are an amazing experience. You’ve heard people talk about last year (and years before) and how awesome it is. The energy is like nothing else.

With all that being said, we still want you to workout within your limits. If the WOD calls for 100# thrusters, and your max is 85#, scale it back and be safe. An injury is not worth 1 rep on the leaderboard. If you’re ever not sure about a movement or weight, ASK a coach for advice. We’ll all be there every Friday to help.

If you haven’t signed up yet, DO IT!!

Strength – Deadlifts 3RM

3 rounds of:
AMRAP in 3 min
10 Deadlifts (BW)
10 Box Jumps (24/20″)
10 Kettlebell Swings (70/53#)
Rest 2 minutes

Compare to Jan.10/13

Scott gets ready for another lift

Scott gets ready for another lift

59 Responses

  1. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength: Deadlift 5 x 3RM
    105, 115, 125, 145, 155, 165

    WOD:
    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts @95#
    10 Box Jumps 20″
    10 Kettlebell Swings @35#
    Rest 2 minutes

    Total: 180 (2 rounds even each time)

    Great class Patrick. Good job 6 am’ers 🙂

  2. Charline

    WOD: AMRAP in 3 mins

    3 rounds with 2 min rest in between.

    -10 Dead lifts @ 65 lbs
    -10 Box jumps @ 18″
    -10 KBS @ 25 lbs

    Total 160 reps
    thanks Kevin

  3. Ginette

    Mobility
    Warm up x2
    Group warm up
    Strenght : 3RM: 55, 85, 95, 100, 105, 110 🙂

    WOD: 3rounds with a 2 minute rest between rounds
    -10 deadlifts @70
    -10 box jumps (small box plus two 25 plates)
    -10KB swings

    Total: 146 reps
    *I have to get over my fear of box jumps*

    Great coaching Patrick and great work everyone!!!!

  4. Melanie

    200th Class…Looking forward to another 200! Thank you CFM!

    Mobility
    WU x2
    Group mobility

    Deadlift 5 x3
    85(x5, wu), 105, 125, 145,160, 170 (15# PR)

    WOD: 3 rounds

    3 min AMRAP

    10 Deadlift @ 85
    10 Box jumps @ 20′
    10 KBS @ 35

    Reps: 60,59,59 = 178

    Thanks Mario!

  5. Blake

    WU x 1
    Darrell Dryden’s pullup challenge: 28 unbroken (6 rep PR!)

    Deadlift x 3 to 310#
    – didn’t push for PR as form wasn’t spectacular

    WOD:
    3 rounds of:
    — 10 Deadlifts @ 190#
    — 10 Box Jumps @ 24″
    — 10 KBS @ 53#
    — — Rest 2 min

    Score: 161
    Pretty disappointed but they can’t all be home runs. On a positive that was the first WOD with overhead KBS in a long time as wrist slowly improves..

  6. Crystal

    WU X 2
    Group Mob
    Deadlifts #175
    WOD: 3 Rounds
    10 Deadlifts @ #80
    10 Box Jumps @ 18″
    10 Russian KBS @#35
    Reps 60-57-56 = 173 Clearly didn’t count it out right at the box…too dead for Math.
    Thanks Mario!

    Reps 60-57-56

  7. Gillyon

    Warmup

    Deadlifts (3) 135-155-175-185-195-200-215 PR Pumped! One rep max was 210.

    WOD rx’d (125lbs, 20inch, 53kbs)
    171

    Great job 4:15ers. Alaina, you are doing awesome. Keep it up!

  8. Jason Gagnon

    Mobility
    WU x 2
    Thanks KEvin for the voodoo again
    group mob and warm up
    Strength Deadlift 5 x 3 reps
    135 WU,175,225,255,275,280 PR 10#

    WOD 3 rounds of
    10 Deadlift BW
    10 Box jump 24″
    10 KBS 70#

    Score: 137 rx’d

    Cashout 30s/20/10 Squat holds

  9. BJ

    Mobility
    WU x 2
    Group WU

    Strength: Deadlift 5 x 3RM
    85, 105, 125, 135, 145 (15# PR)

    WOD:
    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts @70#
    10 Box Jumps 12″ (I fear box jumps)
    10 Kettlebell Swings @35#
    Rest 2 minutes

    Total: 142

  10. mob wux2
    group mob +wu

    deadlift 5×3 rep
    225×3-275×3-295×3-315×2-325 failed

    WOD 3 round
    10 deadlift 175#
    10 box jump 20 in
    10 KBS 53#
    rest 2 min

    2 round 3 DL
    2 round
    2 round 1DL

    total 184
    same as last time

    cashout 30s /20/10 squat hold

  11. Amy Hogan

    Mobility
    WU x 2
    Group WU

    Strength: Deadlift 5 x 3RM
    95-105-115-125-135

    WOD:
    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts @85#
    10 Box Jumps 20″
    10 Kettlebell Swings @25#
    Rest 2 minutes

    Total: 187

  12. Vanessa Champion

    Deadlift 5x3reps
    85-105-125-155-165PR!!!! 🙂
    I love getting Deadlift PRs!

    WOD @ 95#, 20″ & 35#
    Total reps: 162

    Thought I’d be able to get 2 full rounds each time but I fell short. My box jumps are sllllow

    Squat holds, 30-20-10sec

  13. Ryan F.

    – Mob
    – WUx2
    – group mob

    Strength: 3RM deadlift
    185-225-245-255(x1) … Wasn’t feeling deadlifts today, even the first set felt off… No PR 🙁

    WOD: 3 rounds…
    Amrap 3:
    – 10 DL 135#
    – 10 box jumps 24″
    – 10 KBS 50#
    2m rest

    – 1rd + 5 KBS
    – 1rd + 6 box jumps
    – 1 rd + 6 box jumps

    127 reps … Deadlifts were not feeling great, I normally *love* WODs with deadlifts & box jumps in them, but I felt a bit off tonight.

  14. Alaina

    Mob.and WUx2
    Strength: Deadlifts 3x (85, 95, 105, 125, 145 PR of #10!!!!) thanks Kevin, that warm up really did help me focus for the heavy ones 🙂
    WOD: 3 rounds
    AMRAP: 3 min.
    10deadlifts #80
    10 box jumps 20″
    10 KBS #40
    Rest2 min.
    Total: 191 Great WOD today!

  15. Baukje

    Strength: Deadlift 5 X 3 RM
    100 – 115 – 130 – 140 – 150 (PR!)

    WOD: 3 rounds of AMRAP in 3 min
    10 Deadlifts @ 75#
    10 box jumps (20″)
    10 KBS @ 30#
    Rest 2 min

    185 reps

  16. Jenn M

    Mobility
    WU x 2
    Group WU

    Deadlift 5 x 3RM

    30#, 45# 55#, 85#, 85#, 85# (I’ve never had the strenght go get my DL above 55# before)!

  17. Daniel

    Mob &Wu x1
    Group Wu
    Strength- 5×3 deadlift
    135-185-225-275-315Pr
    Previous 1RM was 295
    Wod-10 deadlift-#160
    10 box jump @ 24″
    10kkbs @#70
    Score-149rx

  18. natacha

    dl 3 rm to 170#

    wod with 95# DL, 20″ box jumps and 53# kbs (that felt heavy!)
    150 reps (1 rounds plus 10 box jumps each round)

    lower back muscles tired…

  19. Jen C

    Mob + Wup x 1.5
    Group Mob and Wup

    Strength – 3 rep max deadlift
    3 x 100, 105, 115, 120, 125

    WOD: 3 Rounds
    AMRAP in 3 min
    10 deadlift at 70lbs (50% of max) – this felt light today
    10 box jumps 20 inch box – need to use the 24 inch box
    10 KB swings – 1st round at 25lbs and then last 2 at 30lbs – Thank you Amanda 🙂
    rest 2 minutes between rounds

    round 1 = 2 + 4 deadlifts
    round 2 = 2 rounds + 5 deadlifts
    round 3 = 2 rounds and 2 boxjumps

    Total = 201

    I left my glasses behind today. I will pick them up tomorrow

    Great class everyone

  20. Mob, WUx2
    Group Mob
    Group WU @ 95#

    Strength – 3RM deadlift
    150 – 180 – 210 – 225 – 235

    That officially puts my 3RM 10# higher than the last time I did a 1RM 🙂

    WOD: 3 Rounds
    AMRAP in 3 min
    10 deadlift @ 130%
    10 box jumps – scaled to box step ups @ 24″ (foot still healing)
    10 KB swings @ 45#
    rest 2 minutes between rounds

    R1 – 1 + 6KBS
    R2 – 1 + 1KBS
    R2 – 1 + 10 step-ups

    Total: 157

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