9

Feb

# Skill Clinics!

**We are excited to offer clinics to all members of CrossFit Moncton (and any guests you want to bring). Topics include Pullups, Toes to Bar, Snatch, Rowing, Double Unders, etc. All those nasty little movements you want to improve. The clinics will provide you will tips and drills you will be able to implement immediately. These will happen every 6 weeks. **

**When: First one is February 12th at 8pm**

** Topic: Pullups/T2B**

** Cost: Free with an unlimited membership. Punch cards, 3x/week memberships and guests – $10**

**To register, sign in to ZP and click “All Calendars” on the left. The event will show up on the calendar for you to sign up. **

Overhead Squats

65×5; 70×3; 75×3; 80×1; 85×1, 90×1

Weighted Pullups – 3RM

Cashout – AMRAP 2 min Wall Balls

Love the clinic idea!

Please cancel 6 am

Love this!!!!! Thank you Crossfit Moncton!

Mobility

WU x 2

Overhead Squat

75 x 5

80 x 5

85 x 3

95 x 1

100 x 1

105 x 1

Weighted Pullups x 3: Ring rows to parallel

Cashout: AMRAP 2mins wall balls: 36

Love the pic of Denis! So focused! 🙂

Mobility

WU x 2

Group Mobility

Overhead Squats (nice sharing the bar Nat!)

%65×5,70×3, 75×3, 80×1, 85×1, 90×1

#40×5, 45×3, 50×1, 55×1, 65×1, 70×1

Weighted Pull-ups – 3RM

BW, 2.5, 5, 7.5,10#. Thanks for the push Gilles!

Cashout:

AMRAP 2 min

Wall Balls @14#

37 reps

Great class Mario. Good job everyone 🙂

Excellent work on the pullups..and wow that’s a lot of wallballs!

strong pull up

WU x 1 / Mob

OHS

95(5) – 125(3) – 130(3) – 140(1) – 150(1) – 160(1)

Weighted Pullups x 3

40 – 50 (PR) – 55(1)

AMRAP in 2 min of:

Wall Balls @ 25#

Score: 41

OHS

65% x 5 -110#

70 x 3 -112

75 x 3 – 120

80 x 1 – 130

85 x 1 – 135

90 x 1 – 145

Weighted pull up 3 RM

35#

Cash out AMRAP 2 min

Wall ball

51

OHS

75X5

80×5

85×3

90×1

100×1

105×1

Weighted pull ups ( Ring rows) 3rm

– Ring rows with feet directly under rings

– With heel under the rings (half a foot forward)

– With one feet distance away from under the rings (did a few sets at this place, 3 or 4)

Cashout: AMRAP 2 mins wall balls 14# at 9feet: 20. Was slowed down by a few no reps and a wall ball in the face which hurt my neck… 🙁

one foot distance*** ugh. 🙂

You should stop hitting yourself in the face with a medicine ball… I think I read that in a fitness magazine once.

I can’t do it alone… It’s just so… addicting….I need help Blake, HELP!

OHS

75X5

80×5

85×3

90×1

100×1

105×1

Weighted pull ups x 3

strict

strict with 15# dumbell

strict with 20# vest (never tried 20#, happy!)

Cashout: AMRAP 2 mins wall balls 14# at 9feet 27 recovering from being sick..hard on my lungs

Open gym

Friday’s WOD

5 rounds

5 strict dips

10 KB cleans @ 35#

time = 5:21

Great morning!

Nice work Maria! You are a machine!

LOVE the clinic idea! I might have to change my entire schedule around to finally tackle those &%@#ing T2B.

Overhead Squats with Karen – always fun!! 🙂

%65×5,70×3, 75×3, 80×1, 85×1, 90×1

#50×5, 55×3, 60×1, 65×1, 70×1, 75×(Nope. Felt hurty.)

Fancy Ring Rows – 3RM

3reps at 2 steps out

3reps at 4 steps out (touching edge of mats)

3reps on grey box

Then…it all went downhill. 1 rep here, 1 rep there…

Cashout:

AMRAP 2 min

Wall Balls @14#/9′

44 reps (15-10-5-3-3-3-3-2)

Mobility

WU x 2

Overhead Squat

105 x 5

115 x 5

125 x 3

135 x 1

140 x 1

150 x 1(f)

150 x 1(f) dept was questionable

Weighted Pullups 3RM

20# vest-40#kb-53#-60#-70#

Cashout: AMRAP 2mins wall balls:20# at 10foot

Score–> 42

Great job 6am peeps!

Impr3ssive pullup work Gabe!

very strong pull up

I was totally dreading posting my results here today because OHS are my weakest lift.

I sat and stewed about it for a couple of hours and then realized, I did my absolute best today and there is no failure or shame in that☺️

OHS

35 x5

40 x5

45 x3

50 x not a chance

50 x tried again and no way

Ring rows 3RM

Worked up to toes near the mats. The step before you put your feet up on the box.

Cashout: AMRAP 2 min Wall [email protected]#

Total: 29

Thanks Mario!

Can’t wait for the Clinics!! Very excited about that. Thank you CFM!!!

Tara great job posting when you were not feeling successful. It’s so important that we tie success to effort and not to outcome. “Absolute best” is the goal and every good thing will come from that. 🙂

I agree with Heather! Post result regardless. It’s always fun to look back and see how you did.

Don’t be discouraged by OHS numbers. It’s a hard lift that’s not just reflective of strength but also mobility. It’ll come

MOB + WU X1

Strength: OHS

%65*5, 70*3, 75*3, 80*1, 85*1, 90*1

#40*5, 45*3, 50*3, 55 *1, 60 *1 … wish I had time to try #65. Need to try at an open gym. –>Thanks for sharing Tara and Lise!<–

WOD: Pull-ups 3RM

3reps at 4 feet out. All I got for today 🙂

Cashout: AMRAP 2 mins wall balls at 10#, Score: 25.

You did so great today!!

Thanks lady! You too! I like these types of classes sometimes to help figure some numbers out, I am stiiiiiil trying to get to an open class, hard with time 🙂

I’m posting because Tara did 🙂

WU x 2 + 50 DU’s with my brand new and yet broken yellow rope 🙁

OHS

WU45 – 55-60-65-70-75-80 (1RM has been at 85 forever)

Pullups 3RM

4.5 footsteps out. Thought I could beat that since my WU has been 4 steps out X 10 for a week now, but the feet on the box deal wasn’t happening so I’ll keep at it.

Cashout: 35 @ 14# (I think, books in the car)

OK: I equal parts hate/fear OHS so I was pretty cranky when I saw the site this morning. Then follow that up with Pullups which continue to defy me and add on wbs that I should have been doing daily and haven’t been. Overall my welcome to Monday was going to suck.

But in true Mario fashion the class was great, I got to wod with a bunch of Cft’ers I haven’t seen for awhile and in the end, I didn’t conquer but I did more than I thought I could so I’m putting this one in the “win” column!

Mobility

WUx1 + Extra Shoulder Mobility

Group WU

OHS

65%(5) – 70%(3) – 75%(3) – 80%(1) – 85%(1) – 90%(1)

75# – 80# – 85# – 95# – 100# – 105#

Pullups 3RM:

BW 3×4

Tried a Set with 5# got 1 Pullup!

Cashout: AMRAP 2Min Wallballs @ 14# = 49Reps

Great Nooner Blake!

OHS (based on 215)

140×5

150×3

160×3

170×1

185×1

195×1

Pullups x3

40-50-60 (overhand)

70×2 (underhand)

Max WB in 2 min

68

(first rep was an air ball, but otherwise unbroken)

Thanks Blake.

Your OHS were super-solid today Kevin!

I don’t even have a comment for that ridiculous wall ball score.

I have no comment for the ridiculous OHS weight. Envy… nothing but envy. :l

OHS:

5x 85

3x 95

3x 100

1x 105

1x 110

1x 120

Pullups:

3x BW-5#-10# (overhand)

3x 15# (underhand)

Was surprised at how easy my pullups felt today and then realized that the weight I was pulling up is almost as much as I lost off in the nutrition challenge…. Pullups are easier now!

41 wall balls

Fun nooner!

I love that we are hittin’ so many classes together lately…I get to smack dat a$$ which makes me happy! 🙂

hahaha.…I totally laughed out loud.

LOL! thanks for the ass smacks. They make me lift more, I’m pretty sure.

Mob + WUx1

OHS 45# x10 (3 sets)

… those werent gonna happen today, left shoulder uncooperative.

Weighted Pullups 3RM

BW-30-40-50-60# (PR)

AMRAP 2 mins Wallballs = 54 reps @ 20#/10′

Bench Press

10-9-…-2-1 reps @ 155#

… took about 25 minutes. 10 to 8 were tough, lifted about every 3 mins.

* All pullups done palms out.

** Wallballs were 30 reps unbroken in first min, 10 sec rest, 24 reps unbroken.

mobility

wu x 2

group wu

strength – OHS

40×5. 45×3, 50×3, 55×1, 60×1, 65×1

weighted pullups 3RM- scale ring rows

worked up to small gray box

cash out – AMRAP 2 min

wallball 6# @ 9′

total = 32

OHS

55×5 65×3 70×3 75×1 80×1

Ring Rows

Got one from the box…then laid there for a bit.

Cashout

2 min Wallball

14# total=27

Thanks for letting me sneak in Coach Blake and for the ride Maria! 🙂

“then laid there for a bit” Hahaha – so been there! Think that’s the post-of-the-day!

I think I deserve an ass smack for driving you and not making you climb a snowbank 🙂

Overhead Squats

%65×5,70×3, 75×3, 80×1, 85×1, 90×1

#80×5, 85×3, 90×1, 95×1, 105×1, ran out of time.….

Ring Rows – 3RM

3reps at 2 feet

3reps at 2 feet

3reps on 2 – 45# plates

3reps on 3 – 45# plates

Cashout:

AMRAP 2 min

Wall Balls @20#

27 reps

Thanks for coaching, Mario.

Cancel my 4pm class

WU x 1 / Mob

More Mob instead of OHS

Weighted Pullups x 3

10-15-20-25-30×1

AMRAP in 2 min of:

Standing Wall Balls (no squat) @ 14#

Score: 52

Open Gym

OHS

105 x5

115 x3

125 x3

135 x1

140 x1

145 no dice today. Missed the jerk.

4 Rounds

5 Toes through rings

10 Med ball cleans 14#

15 Lateral jumps

3:30

Mob

WU x2

Group Mob

OHS

45# x5

50# x 3

55# x3

55# x1

60# x 1

65# x 1

Weighted Pullup 3RM

– rings from post position

– from 12 in box

(had to stop was hurting elbow)

Cashout

AMRAP 2mins

wallballs (8#)

Total- 35

Lots of great posts today!

WU × 2

Group MOB

OHS

15 × 5

20 × 3

25 × 3

35 × 1

40 × 1

45 × 1 (PR)

Weighted pullups × 3 (scaled to ring rows)

1 foot out

2 feet out

Feet on grey box for 3 sets

Cashout- wallballs @ 10# and 9′

40

Thanks for sharing the bar and the rings today Rachel. Your OHS were solid. 🙂

Great job on the PR Jackie!

Mobility

Crossover Symmetry (thanks Kevin)

WU x 1

Overhead Squat for a WU set, then switched to front squats due to shoulder pain.

85# x 5

90# x 5

95# x 3

100# x 1

105# x 1

110# x 1

Weighted Pullups 3RM(scaled to Ring rows):

1.5′-2′-2.5-3′ from post

Cashout: AMRAP 2mins wall balls:

24 @ 10# (because Amanda says I’m not allowed to use the 8# anymore)

Atta girl 🙂

mob wux2

group wu

front squat

95x3rep 5 set

weighted pull up

2.5-5-7.5-10-12.5

cash out AMRAP 2 min

wall ball 20#very bad

total 12

Mobility

WU x 2

Group Mobility

Overhead squat

65×5,70×3, 75×3, 80×1, 85×1, 90×1

Weighted Pull-ups – 3RM

BW, 5, 7.5,10#

Cashout:

AMRAP 2 min

Wall Balls @12#

35 reps

MOB

Group Mob

Strength: OHS

110 – 120 – 125 – 135 – 145 – 155

Thanks for sharing Kimmy and Frank!

Weighted Pullups

45 – 53 – 60 – 70

Cashout: Max WB in 2 min

53

Thanks Kevin!

Strength: OHS

15 x5 , 20x 5, 20×5, 15×5, 15×3.

weighted pull ups …..rings

1,2 3,4′ x3

cash out

AMRAP in 2m

wallballs 4# 33. (i was not in agony so it was probably to small 🙂

OHS with Amy! You’re strong lady!

65#x5, 70×3-73×3-80×1-85×2 failed jerks. Was supposed to go to 90 which would have been a pr but the last failed jerk hurt my shoulder. I didn’t push it.

Ring rows X 3

Got to 3 foot lengths + a heel haha

AMRAP 2 mins WB @ 10ft 14#

32 plus a lot of air balls.

DU’s and some bar hangs to end the night

Overhead Squats:

5x 65% @ 40#

3x 70% @ 40#

3x 75% @ 45#

1x 80% @ 50#

1x 85% @ 50#

1x 90% @ 55#

Weighted Pullups

Tried a pullup for fun. Got almost half way. Not there yet!

Ring rows – 3x 1 step ahead (too easy)

3x 2 steps ahead

3x 3 steps ahead (was doing the situp movement for the last few inches. Need to focus on getting the elbows behind me and staying straight).

3x 3 steps ahead

3x 3 steps ahead

3x 3 1/2 steps – all three were no reps, because I didn’t touch at the top.

Cashout: 2 min of Wallballs…

10# and 10′

37 reps

WU x 2

group mob

OHS

110(5) – 120(3) – 125(3) – 135(1) – 145(1) – 155(1)

Weighted Pullups x 3

35-40(2)-40(2)-40(2)

AMRAP in 2 min of:

Wall Balls @ 20#

Score: 35

MOB

Group Mob

Strength: OHS

95 x5- 110 x3-120 x3- 125×1 – 135 X1 – 145 x1

Then because that felt good and the boys had 155# on the bar I thought I’d give it a go. And that felt good so I did 3 reps. Previous PR was 150# for 1.

Thanks for sharing the bar Frankie and CAM!

Weighted Pull-ups 3RM

Subbed ring rows. Worked my way to 3 foot lengths from rings.

AMRAP 2mins WallBalls

20# ball 10″ line = 32 (a couple didn’t quite make the line…)

Nice ohs pr!

So strong Kim! Woohoo PR! Great job

That’s REALLY impressive Kimmy. Wow!

Overhead Squats

65×5; 70×3; 75×3; 80×1; 85×1, 90×1 %

65×5; 70×3; 75×3; 80×1; 85×1, 90×1 #

Weighted Pullups – 3RM

worked on trying to get 3 strict pull ups…tried both grips. still at 2.5, can’t quite finish 3 strict.

Cashout – AMRAP 2 min Wall Balls

14# and 10′

Score: 43

Legs were burning after those and had a slightly bloody lip, always lands on my face at least once, doesn’t matter how many I do…1 of them is hitting me in the face.

Thanks for the class and goal coaching Chantal!

I’m so glad to hear a couple of people post about that. Because I got wacked in the face by a Wall ball today too

Lab:

Mob. and WUx 2

Ring rows 4 feet- 6, then 4

Then ring rows with feet on small box- 3, then 7 @ 3 feet

Hip Mob.

Bar Hang 55 sec.

Front Squat:

5x 45, 3x 95, 3 x 105, 1x 115, 1x 125, 1x 135 PR # 5

Handstand 25 sec

10 TTRings!!!

1000m row 4:08

Single skipping until miss: 150, 100, 30(distracted by Holly…she is just too sweet), 116 🙂

OHS

5x 35, 50

3 x 55, 60

1x 65, 70, 75, 80

Wanted to try for a PR but after asking Steph first, realized I needed to wait 🙂 Thanks Steph!!

Weighted pull-ups:

3x (2 feet out, 3 feet out, 4 feet, small box, 5 feet out (2) found my max

2 min. Wall Balls #14

Score: 34

Great class!!!!!

Awesome work Alaina!

OHS

65 x 5

70 x 3

75 x 3

80 x 1

85 x 1

90 x1

Strict Pull ups @ body weight: Completed 4 sets of 3 reps.

First time doing these with the regular pull up grip, as opposed to the chin up grip

2 minutes of Wall Balls: 10# @ 10′ = 40 reps

Cash out: 1 hour Yoga Class 🙂 🙂

Happy you gave the regular grip a tried! And it worked! Who knew!

Try***… Autocorrect.

WU x 2

Mobility

OHS

90 x 5

95 x 3

105 x 3

110 x 1

115 x 1

120 x 1

Weighted Pull-ups x 3 – 30#, 35#, 40# x 2

Cash out – 44 reps @ 14#

Yoga

Mob + WU

OHS

65%x5 – 70%x3 – 75%x3 – 80%x1 – 85%x1 – 90%x1

35-40-40-45-45-50

Pullups 3RM:

BW 3×4 (last set was with chin up grip)

Cashout: AMRAP 2Min Wallballs @ 8# = 39Reps

Fun Class! Thanks Kevin 🙂

OHS

65% x 5 -15

70 x 3 -20

75 x 3 – 25

80 x 1 – 30

85 x 1 – 35

90 x 1 – 40

Weighted pull up 3 RM

Ring rows worked on from 3 feet out to small box

Cash out AMRAP 2 min

Wall ball

56