Introducing…CrossFit Moncton Summer League

26
May

Introducing…CrossFit Moncton Summer League

Remember the games we would play as kids? Mother May I, Red Light – Green Light, Man Hunt, Red Rover. Summertime was fun time. As adults, CrossFit gives us the opportunity to once again play like we were kids. As a throwback to those summer days of yore, we are excited to announce the CrossFit Moncton Summer League.

For all the details and how to join, click the link – CrossFit Moncton Summer League

Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75%

We’re almost at the end of our Clean and Jerk cycle. Near the end of the week, we’ll get to re-test our max C&J. Let’s see if all that practice has paid off.

15-12-9 reps
Power Clean (115/75# or 50%)
Lateral Burpee Over Bar (vertical jump + clap)

Rest 3 min

15-12-9 reps
S2OH (same weight)
Ring Dips

*15 min time cap for both WODs, including rest.

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64 Responses

  1. Valerie Arseneau

    Strength – Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 75%
    Wanted to use 85# but since it was a hang I went with 75#. Glad I did. Everything felt heavier this AM

    15-12-9 reps
    Power Clean (60#)
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH (60#)
    Ring Dips (did 4 reps with purple band then switched to Red Band)

    14:17
    Those ring dips sucked everything out of me lol. shoulders were shot! Dropped 1 S2OH and almost face planted on a ring dip (ask Alaina lol).

    Was not my AM but a good WOD nonetheless 🙂

  2. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength: Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 65#

    WOD:
    15-12-9 reps
    Power Clean @ 55#
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH @ 55#
    Ring Dips – (parallettes)

    Time: 11:23

    Great job everyone. Thanks Mario!

  3. Alaina

    Strength: Hang Squat Clean plus Split Jerk
    (2+1) x 5 A 75%
    Went with #75, wrist is better but it still feels a bit wonky

    WOD: 15-12-9 reps
    Power Clean #55
    Burpees over bar
    Rest 3 min.
    15-12-9
    S2OH #55
    Paralette dips today, wrist could not handle the rings
    Time : 11:23
    Thanks Mario for the stand up after the push jerk reminder 🙂 Good catch Val! I was worried you were going to fall 🙁

  4. Elba

    Mobility
    WU x 2
    Group WU

    Strength
    Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 95lbs

    WOD:
    15-12-9 reps
    Power Clean @ 75lbs
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH @ 75lbs
    Ring Dips – (parallettes)

    Time: 14:30

    Great job everyone!!! What a WOD!!! great way to start the week 🙂

  5. Trent

    Strength – Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 75% = 150#

    Wod Rx

    Time 13:54

    Cant say that all the ring dips were good reps but it was nice to do them in a wod.

    Lab:
    Strict unbroken weighted pullups x5
    20-35-40-45-50(PR)

    Was only able to get 3 unbroken for the longest time.

  6. Shane Hayes

    Summer league sounds awesome, would be alot of fun!
    Mobility and Wu x 1
    Shoulder mobility
    Group mobility and Wu
    Strength
    Hang squat clean x 2 plus 1 push jerk (5 sets)
    180 for all sets, felt pretty good this morning.
    Tried a few ring dips, not happening yet.
    Wod: 15-12-9
    Power cleans @ 115#
    Lateral Burpee over bar
    Rest 3 min
    15-12-9
    S2oh @ 115#
    Ring dips (scaled to double parallete dips)
    11:31
    Those parallete dips really fire up the triceps, making the s2oh much harder. Legs were pretty tight for the burpees also.
    Great class Mario, great work 6 amer’s!
    If anyone is looking for a teamate for the summer league I should be available, got to clear it with the boss first! 🙂

  7. Kevin

    Lab Work
    Hang Snatch x2 @ 65% (115#)
    6 sets with 1 min rest

    Jerk Squats x2 @ 95% (245#)
    4 sets with 30 sec rest

    Strength
    Hang Squat Clean + Split Jerk (2+1)
    5 sets @ 75% (190#)

    WOD Rx’d
    13:58

  8. Heather Colleen

    Strength: Hang Squat Clean/Split Jerk (2+1) x 5 @ 75%

    Did 75# – could have gone heavier, but wasn’t sure about heaviness starting from hang today (everything hurts!!)

    WOD: 15-12-9 reps
    Power Clean #55
    Lateral burpees over bar

    Rest 3 min.

    15-12-9
    S2OH #55
    Paralette dips

    Time – 13:02

  9. Mobility
    WU x 2
    Group WU

    Strength
    Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 120lbs

    WOD:
    15-12-9 reps
    Power Clean @ 95lbs
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH @ 95lbs
    Ring Dips

    Time: had 3 ring dips to go at the 15 min time cap.

  10. WMB & WU × 2
    Group MOB

    Skill
    Hang Squat Clean
    Split Jerks (2+1)
    5 sets @ 40#

    WOD @ 40#
    15-12-9
    Power Clean
    Lateral Burpee over bar

    Rest 3 min

    12-12-9
    S2OH
    Paralette Dips

    13:14

    Great class Mario.

  11. Natacha

    5 sets of 2 hsc and split jerk @ 75#

    Wod with 55# and rings dips (2 strict, 10 with small band and the rest with red band)
    Dnf 15 min cap (missing 4 or 5 dips)… Arms were dead for a few hours after that!

    1 min wall sit

  12. Gillyon

    Fast warmup
    5 sets of 2 hang squat cleans + 1 jerk @ 95lbs

    WOD with 75lbs and small band for ring dips
    14:29
    Finished part 1 of WOD at 5:18. That 3 minute of rest was hard on the head.
    Great class, Mario!

  13. Mobility
    WU x 2
    Group WU

    Strength: Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 60#

    WOD:
    15-12-9 reps
    Power Clean @ 45#
    Lateral Burpee Over Bar (jumping movements are so difficult for me!)

    Rest 3 min

    15-12-9 reps
    S2OH @ 45#
    Ring Dips – (parallettes)

    Finished 9/12 Dips at time cap. My arms were toast! Tough one for me today, physically and mentally!

  14. Melissa H

    Mobility
    WU x 1
    Group mobility and WU

    Strength: @ 75#
    Did two sets, felt something pull in my groin in the first set…ouch 🙁
    Did one more set with power clean and push jerk then stopped

    WOD
    15-12-9
    Power clean (modified to hang power clean) @ 55#
    Lateral burpee over bar

    Rest 3 min

    15-12-9
    S2OH @ 55#
    Ring dips (blue band)

    Finished 12 S2OH and 7 ring dips at cap

    Cashout: wall sit 1 min

  15. – Mob
    – WUx2
    – Group mob + WU

    Strength:
    (2 hang squat clean + 1 split jerk) x5 @ 110#

    WOD:
    15-12-9…
    – Power Clean @ 75#
    – Lateral burpee over bar
    6:45

    – 3 min rest

    15-12-9…
    – Shoulder to overhead (mostly push press, some jerks when I got tired) 75#
    – Ring dips (blue band)

    14:39

    Cashout: 1 min wall sit

  16. Frank

    wux2
    group wu
    Strength – Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 155#

    15-12-9 reps
    Power Clean (15#)
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH (115#)
    Ring Dips (with purple band)

    completed 8 out 12 ring dips

    Cashout: 1 min wall sit

  17. Mob, WUx2

    Strength – Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 75% – 95#

    15-12-9 reps
    Power Clean – 65#
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH – 65#
    Paralette dips

    Completed 4/9 S2OH. I think I could have finished this with an extra minute. The burpees really killed me for time.

  18. Terri-Lynn

    Mobility
    WU x 2

    Group Mobility & WU

    Strength: Hang Squat Clean & Split Jerk (2 & 1)
    5 sets at 75% = 85#
    Felt good. Need to practice getting my feet wider.

    WOD: (15 mins cap)
    1) 15-12-9
    Power cleans (115/75# or 50%) @ 60#
    Lateral Burpee over bar

    3 mins rest

    2) 15-12-9
    S2OH (same as above)
    Ring dips (pink band)

    DNF: got to my 5th of my 9 S2OH

    I debated rounding down to 55%, but I din’t think it was the weight, I think it was more the burpees. I have to figure out how to move faster in them. I get frustrated because it isn’t the breathing, just seem to move like molasses. It took me 6:20 to finish 1st part.

    Cashout: 1 min wall sit

  19. Mobility
    WU x 1
    Group Mobility & WU

    Hang Squat Clean & Split Jerk (2 & 1)
    5 sets at 75% = 165#

    WOD with a 15 min cap

    1) 15-12-9
    Power cleans @ 60#
    Lateral Burpee over bar

    3 mins rest

    2) 15-12-9
    S2OH (same as above)
    Ring dips scaled to paralette dips

    This was rough. 1st part was 9 mins and 2nd part was 2:32

  20. CAM

    Mob
    WU X 1

    Group Mob and WU

    Strength: Hang Squat Clean & Split Jerk (2 & 1)
    5 sets at 75% = 135# still working on technique not planing on increasing until I’ve got it down.

    WOD: Rx’d Time: pretty sure it was 13:13

    If i could do it again, I’d probably pace the burpees better, finished the 1st wod at 4:05 but I was so gassed I never really recovered in the 3 mins and everything suffered after that AND I busted my lip on the first push jerk!! 😀 Amanda says it will make me tough, I’m skeptical! 😛

      1. CAM

        :D, LIES!! Oh and thanks for suggesting Rx, without Kevin and Jeff to secretly load the bar for me i was lost 🙂

  21. Mob + WU + Group WU

    Strength Complex @ 135# (went lighter for split jerk technique)

    WOD Rx = 13:02 (finished first part @ 4:54)

    Pretty pumped about this one, stayed consistent throughout.

    1. CAM

      Nice work today man! That’s what I should have done- maybe finished the first wod around that time 🙂 You banged out that second half like a boss!

  22. Vanessa Champion

    Strength – Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 75%. 70#.
    These felt great. I think my elbows are getting faster haha

    WOD. 15 min time cap
    15-12-9
    Power cleans. 45#
    Lateral burpee over bar

    3 min rest

    15-12-9
    S2OH
    Dips

    Time: 12:24
    My 50% was 47#. I think I could have rounded up. Next time!!

    Cash out: 1min wall sit

  23. Mobility
    WUx1
    Group WU

    Strength: Hang Squat Clean & Split Jerks 2&1
    5 Sets at 85#

    WOD: (15 mins cap)

    1) 15-12-9
    Power cleans @ 75#
    Lateral Burpee over bar
    6:00

    3 mins rest

    2) 15-12-9
    S2OH @ 75#
    Ring dips (Purple)

    Time: DNF got 8 of the 9 S2OH so close.

    Cashout: 1Min of Wall sit

    Thanks Mario!

  24. Amy Hogan

    Mobility
    WU x 2
    Group WU

    Strength: Hang Squat Clean + Split Jerk
    (2+1) x 5 sets @ 75#

    WOD:
    15-12-9 reps
    Power Clean @ 55#
    Lateral Burpee Over Bar

    Rest 3 min

    15-12-9 reps
    S2OH @ 55#
    Ring Dips – (parallettes)

    Time: 13:24

  25. Craig H

    Mob
    Wu
    Hang squat clean + split jerk (2+1)
    @155 x 5

    Wod 15min cap
    15-12-9
    P.clean 115 for 15 and 95 for the rest
    Lateral burpee over bar
    Time 6:19
    Rest 3min
    15-12-9
    S2oh 95#
    Ring dips 10 reps no band then red bad for remaining.
    Got 10 of 12 dips completed

    This was a tough wod my back was ceased up from the deadlift fun yesterday.

  26. Gabriel

    Mob
    WU X 2

    Group Mob and WU

    Strength: Hang Squat Clean & Split Jerk (2 & 1)
    5 sets at 75% = 130#

    WOD: @85#
    Had 1Shoulder to overhead in the 9’s

    Ring dips really slowed me down but did them no band.

  27. Jen C

    Mob + 1.5 Wup
    Group Mob + Wup

    Hang Squat Clean + Split Jerk (2 + 1) @ 75%
    5 sets at 60lbs

    WOD: 15 min time cap
    15-12-9
    Power Ceans (40lbs)
    Lateral Burpees over bar

    rest 3 min

    15-12-9
    S2OH (40lbs)
    ring dips (started with purple band, but switched to red 1/2 through the 12s)

    Time = 14:49

    The powr cleans and S2OH felt light, but man the dips were killers. My arms were on fire. I was breaking the dips down by 2s 6 dips into the 12 round. Something to work on.

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