Spring Fling

30
Apr

Spring Fling

We have a lot of members headed to CrossFit Saint John this weekend for the annual Spring Fling competition. Best of luck to all our athletes!

Shoulder Press x5
5 sets @ 75%

AMRAP in 6 min
5 Plate G2OH (45/25#)
10 Russian Twists (2-count)

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26 Responses

  1. Vanessa

    Speedy visit to the gym this morning
    Clean and jerk- worked to 105#. Got it once with the help of Kevin calling me a Pussy. Thanks haha

    Today’s wod RX: 9+5 twists
    Thanks Mario!

  2. Blake

    Open Gym

    WU x 2

    Clean & Jerk to 215# (tied my PR)
    — my brain wouldn’t even clean 220# today, but overall things felt ok.

  3. Amy hogan

    Mobility
    WUx2
    Group warm up

    Shoulder Press x5
    65-65-65-65-65

    AMRAP in 6 min
    5 Plate G2OH (25#)
    10 Russian Twists

    Total: 10 rounds + 5 RT

    1. Mario

      4h PM Class… got there a bit early

      Mob + WUx1 + Shoulder Mob

      Push Press 135×5
      Push Jerk 155×3
      Split Jerk 185x1x3sets – 205x1x6sets

      … really happy with how the splits felt. Practice practice.

      Shoulder Press
      95×5
      115×5
      125x5x4sets

      … pushed the limit on rest between sets, didnt get to attempt 5th set.

      WOD Rx = 6 + 5G2OH

      … difficult. Had a hard time hanging on to the darn plate on the twists. 🙂 Good job 4PM !!!

  4. Trent

    Worked out at my work gym:

    Deadlifts:
    160×5 wu 205×5 – 225×3 – 245×3 – 275×3 – 295×2 – 305×1 – 315×1 – 330×1 (PR 10#)

    WOD Amrap 6min
    5 Plate G2OH 45#
    10 Russian Twists 45#

    12 rounds even.

    I sure hope the Russian Twists were a One Count….bicep burn. Deadlifts were feeling pretty good but stopped with the 10# pr.

  5. Heather S

    Day 2 of Week 3 of running program
    3 X 800m
    (If you hate running but want results, you seriously need to try this!)

    Running on the treadmill which is great for forcing my pace, but lousy for the smell in my basement!
    Still, easier to get myself dressed and down the stairs than dressed and out the door so treadmill it is for now!

  6. Tara Betts

    Shoulder Press 5×5 @75%

    45-55(WU)
    60# (x4 couldn’t get the 5th one up. Whomp Whomp) then back down to 55# for the remaining sets.

    Thanks for sharing the bar Amy 🙂

    WOD RX(btw, it feels TOTALLY awesome to be able to write Rx 🙂 : 7 rounds +1 Russian twist

    Cashout: 400m run(13/30) ohhhh almost halfway there!!

  7. Steph H

    Mob
    WU x2

    Group Mob & WU

    Shoulder Press
    WU 35 & 40#
    5 x5 @ 55#

    WOD
    AMRAP 6 mins
    5 Plate G2OH 10#
    10 Russian Twist (2 count)
    Total: 7 rounds & 5 G2OH

  8. Julia

    Just a heads up I’ll have more paleo treats tomorrow (friday) at the gym!!!
    Suggested price is $1, all funds raised go towards a volunteer trip to kenya
    Thanks in advance for all the support you guys are amazing

  9. Gilles

    mob wux2
    group wu
    shoulder press
    2-3 wu set
    5-5 @ 75%
    45×5 65×5 85×5
    90×5 5 set
    WOD
    AMRAP in 6 min
    5 plate G2OH 25#
    10 russian twist
    8 round &11 russian twist
    cash 20 mackenze push up

  10. BJ

    Shoulder Press x5
    70×4-65×4-60-60-60#
    Tania it was a pleasure!

    10 Burpees because I said, ‘I CAN’T lift this weight with proper form”.

    AMRAP in 6 min
    5 Plate G2OH (10#)
    10 Russian Twists

    Total: 12 rounds + 9 RT (almost 13!)

    Run 5/30 with a great partner!

  11. Natacha

    shoulder press
    45(5)-55(5)-65(5)-70(5)x5

    wod rx’d
    9 + 1 g2oh
    with db count russian twists (where they supposed to be single count?… eh Mario?:)… I think we get a little bit more for our money with Mario!!

  12. Steph L

    Mobility + WUx1

    Shoulder Press: 5×5 @ 75% = 55#

    WOD: AMRAP 6Min
    – 5 G2OH
    -10 Russian Twist (Double Count)

    Total: 10 Rounds Rx!

    Thanks Kevin

  13. Heidi

    WU x 2

    Shoulder Press: 5 set of 5 @ 60# (75%)

    WOD:
    6 min. AMRAP
    5 G2OH @ 25#
    10 Russian Twists (Double Count)
    8 Rounds + 5 G2OH + 6 RT

  14. Annie

    Mobility
    WUx2
    Group warm up

    Shoulder Press x5
    45-45-45-45-45

    AMRAP in 6 min
    5 Plate G2OH (25#)
    10 Russian Twists

    Total: 7 rounds + 4 G2OH

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