Newsletter Day

4
May

Newsletter Day

Check out David Flinn and all our upcoming events in May’s Newsletter.

Overhead Squat – 3RM

4 Rounds
200m Run
12 C2B Pullups
9 Box Jumps (30/24″)
Rest 1 min

The Spring Fling crew from CrossFit Moncton

The Spring Fling crew from CrossFit Moncton

45 Responses

  1. Laura

    Overhead Squat – 3RM
    35#(WU)-40-45-55-60-70# PR

    4 Rounds
    200m Run
    12 C2B Pullups (Ring Rows)
    9 Box Jumps (20″)
    Rest 1 min

    Time: 12:26

    Great class this morning, thanks Kevin for making me put on my “big girl panties” this morning and use the bigger box 😉

      1. Laura

        Thanks! I’m happy to increase my OHS, but even more happy about the box jumps! Those orange boxes look so much bigger than the black ones… Lol!

  2. Shane Hayes

    Mobility and Wu x 1 12 reps
    Strength OHS 3rm
    Stayed relatively light, still working through shoulder injury.
    95/ 135/ 155/ 155 x 6/ 155 x 6
    Wod rx’d 11:16
    Tough one, but need the running!!
    Great class Kevin and great work 6 amer’s.
    Good work this morning Tony and Jake on your first class, you guys did great!!

  3. Overhead Squat – 3RM
    65#(WU)-85-95-105-115 (not quite low enough on that last set)

    4 Rounds
    200m Run
    12 C2B Pullups (Ring Rows)
    9 Box Jumps (24″)
    Rest 1 min

    Time: 13:29

    Fun WOD.

    Thanks for coaching, Kevin.

  4. Gabriel

    WU x 1 @ 12 reps
    Strength OHS 3rm
    95-105-115-125-135-145f

    Wod RX’d
    Time–> 11:34

    Great work 6am class!
    Welcome to Tony and Jake!

    Awesome newsletter, way to go David!!

  5. Steph L

    Mob + WUx1 (15Reps)

    OHS 3RM:
    85-95-105-115(f) *Not balanced right today

    WOD: 4 Rounds:

    200m Run
    12 C2B
    9 Box Jumps 24″

    Time: 12:28 Rx

    Fun Nooner Thanks Balke!

  6. Amanda

    OHS to 115# I think. I was supposed to do another set but I was having trouble getting the bar overhead today…my rack jerks need work!

    WOD Rx’d: 14:00

    Such a nice day for a wod with running! Fun nooner, glad I went in. Thanks Blake!

  7. Rachel

    mobility
    wu x 1 (12 reps)
    group wu
    strength – OHS x3
    35, 40, 45, 50, 55, 60

    WOD : 4 rounds
    200m run
    scale – 12 ring rows
    scale – stip up bos 18″
    rest 1 min

    Time = 12:44
    cash out – calf stretch

  8. Kevin

    Overhead Squat x3
    135-155-175-195-210 (PR!)

    WOD Rx’d
    9:37

    Rounds were 1:30-1:45.
    Pullups – 7+5/8+4/9+3/12

    LOVED running in the heat today. Thanks for the fun nooner Blake. Glad I was able to make it in time.

    1. Amanda

      Me too!! I couldn’t pass up the wod just cause I’ve been waiting all winter to be able to run in the heat! I love it!

  9. Tara Betts

    OHS x3
    35-45-50

    I’m just going to be frank, OHS and I are not friends. I keep smiling and trying to make conversation, but OHS is just standoffish. I think OHS might be a jerk 😛

    WOD 4 rounds
    Run 200m
    12 ring rows
    9 box jumps (12 inch box)
    Rest 1 min

    Time: 13:52
    Cashout 400m run(14/30) and I really didn’t feel like it after that WOD. But I did it!

    I also, FOR THE FIRST TIME EVER, tried a box jump with the black box(18 inch I think?) and you know what? I did it! I really did it! I feel pretty darn good about that 🙂

    1. Amanda

      woohoo! So… practice a few more and then the next wod that comes up with box jumps you’ll be ready for the 18″ box 🙂

  10. Blake

    Awesome newsletter once again!

    Great article getting to know Mr. Flinn better!
    Our gym is better with people like you in it David!

  11. Steph H

    Mob
    WU x 1 (12)

    Group mob

    OHS x3
    WU @ 35
    45-50-55-60#

    WOD: 16 min cap
    4 rounds
    200m run
    12 ringrows
    9 boxjumps (black box)
    Rest 1 min

    Time: 13.08

  12. Mario

    Mob + WUx2 + all of the smashing + shoulder mobility

    WOD Rx = 11:34 (split times = 1:55, 4:59, 8:22, 11:34)
    … slowed down considerably from round 2 to 3. All C2B done 7+5reps.

    Back Squats x10
    135-145-155#

    Every 2 min for 9 rounds
    3x Weighted Pullups @ 20#

    Every 2 min for 3 rounds
    20x pushups

  13. Heather Colleen

    OHS x3
    35(5) 55-60-65…still too nervous to go higher, but my form felt better than it ever has. 🙂

    WOD with:
    200m run
    Ring rows
    24″ box jumps (those were fun!! Need to work on rebounding.)

    Time 12:09

  14. Gilles

    mob wux1 12 rep
    group mob wu
    OHS
    sub power clean + front squat pause 5 sec
    95×3 115×3 135×3 145×3 155×3
    4 round
    200 m run
    12 C2B pull up (ring row with small box )
    9 box jump 20 in
    rest 1 min
    time 12:57

  15. Hannah

    M+WU(12reps)
    Group M+WU

    OHS x3 – Go heavy
    15-25-35-45-55-65lb
    30lb PR 🙂

    WOD: 4 rounds of
    200m run
    12 ring rows
    9 box jumps 24″
    Rest 1 min

    12:40

    Calf drop

  16. Maria

    Such a great weekend! Very lucky to be surrounded by such awesome people!

    Nice newsletter Dave! Always fun to WOD with you! I liked the article about getting uncomfortable, it’s so true.

  17. Tina W

    OHS
    go heavy for 3 reps

    15-20-25-30-35 # tried 40

    WOD

    4 rounds
    200 m run
    12 C2B …….ringrows
    9 box jumps ……12″
    rest 1 min
    14:31

    after canceling once already today i was very happy to get my ass in today ….and OHS is getting a wee bit easier 🙂

  18. BJ

    Overhead Squat – 3RM
    35#(WU)55-65-75-80×2

    4 Rounds
    200m Run
    12 C2B Pullups (Ring Rows)
    9 Box Jumps (12″+ 45# plate)
    Rest 1 min

    Time: 13:34

  19. Jeff L

    Open gym to work on some goats after an amazing weekend at Spring Fling.

    OHS X 5

    45-65-85-105-125(PR for reps)

    500m Row = 1:52.1

    Great newsletter article Dave!

    Thanks for the class Steph!

  20. Amy hogan

    Mobility
    WU x 1 (12)
    Group mobility

    OHS x3
    55-65-80-90-100

    WOD: 16 min cap
    4 rounds
    200m run
    12 pullups
    9 boxjumps 24″
    Rest 1 min

    Time: 12:05

  21. Morgan

    OSH 3RM
    95-115-135-155-160-175-185-190PR!

    WOD:
    Rnd 1 – 1:58
    Rnd 2 – 5:07
    Rnd 3 – 8:24
    Rnd 4 – 11:27 Rx

  22. Morgan

    OSH 3RM
    95-115-135-155-160-175-185-190 PR!

    WOD:
    Rnd 1 – 1:58
    Rnd 2 5:07
    Rnd 3 – 8:24
    Rnd 4 – 11:27 Rx

  23. Tony Steeves

    Mobility X1 WU x1 12 reps
    Strength OHS
    3×15#
    3×25#
    3×30#
    3×35#
    WOD 4 rounds
    200m run
    12C2B (ring rows)
    9 box jumps (orange box) and I realized now that I did 12 jumps instead of 9. (Damn it)
    Rest one min
    Cash out calf drop..
    Time 11,42min (with 12 extra box jumps because I didn’t read!!!!)

    1. Amanda

      Yay for posting!! Congrats on your first regular class, I look forward to working out with you!
      Great time on the wod too!

  24. Terri-Lynn

    Mobility & WU x 1
    Group mobility

    Back Squat
    35×5, 85×4, 105×3, 125×3, 135×3, 140×3 5#PR and finally a squat above body weight!!!!!

    WOD
    4 Rounds
    200m run
    12 C2B Pull-ups (ring dips)
    9 Box jumps (30/24″) Step ups
    Rest one minute
    9:42
    felt awesome to be running. I need to get better at going out strong in the beginning. My last two rounds were faster than my first two

    1) 1:42
    2) 1:44
    3) 1:37
    4) 1:39

  25. Matt H

    OHS 3RM
    45, 65, 75, 85, 95 (PR)
    Happy with these today, it’s the first time I’ve ever really felt comfortable (ish) doing OHS and also the first time trying for heavy reps.

    WOD (with ring rows)
    11:30

  26. Krystal

    OHS x3
    40-45-50-55-60 (PR#5)

    WOD: 16 min cap
    4 rounds
    200m run
    12 ring rows
    9 boxjumps 24″
    Rest 1 min

    Time: 10:56

    Fun Class! Thanks Chantal 🙂

  27. Annie

    Overhead Squat – 3RM
    35#(WU)-40-45-50-55-60#- PR ( 10# PR)

    4 Rounds
    200m Run
    12 C2B Pullups (Ring Rows)
    9 Box Jumps (20″) Step ups
    Rest 1 min

    Time: 20:21

    Bittersweet day. Had a 10# PR on OHS which was very exciting! Tried to jump the 24″ box in the warmup and hit my shin and my hand pretty bad, didn’t feel like I performed 100% after this happened. Life teaches you that you will fall and that you must get back up….even if I stayed on the ground for a good 5 min fighting back tears. Almost walked out today but I didn’t.

  28. Janet

    Overhead Squat – 3RM
    25#(WU)30-35-40-45-50(pr)

    4 Rounds
    200m Run
    12 C2B Pullups (Ring Rows)
    9 Box Jumps (12″)
    Rest 1 min

    Time: 12:43

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