Last Day

9
Jul

Last Day

Today is the last chance to register for the Hopper! Don’t miss out. 

Hang Power Clean x3
5 sets @ 70%

“Nasty Girls”

3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#/60%)

*20 min cap

Compare to July 25/14

One of my favourite Hopper videos. Hope it inspires you to join us. 

[vimeo=https://vimeo.com/73051134]

23 Responses

  1. Laura

    Mob+WU x 2
    Group WU

    Hang Power Clean
    5 sets x 3 reps @ 70%
    Started with 65# for 2 sets, then decided 70# is closer to 70%

    “Nasty Girls”

    3 rounds of:
    50 Air Squats
    22 ring rows + 21 assisted dips on the rings
    10 Hang Power Cleans (60#)

    Time: 16:34

    Squats and cleans were unbroken, ring rows and dips were broken into smaller and smaller sets as time went on 😉

    Thanks for class Mario!

  2. Tina W

    hang power clean
    5 sets x 3 reps @ 70%
    55-60#

    nasty girls

    3 rounds for time
    50 air squats
    21 ring rows
    21 paralettes
    10 hang power clean 45#

    20 min time cap
    2 rounds +31 squats

  3. Shawn Johnson

    Mob+WU x 2
    Group WU

    Hang Power Clean 5×3
    95×5
    125-125-125-125-125-125-125
    Felt light so I ended up doing a couple of extra rounds to work on form.

    “Nasty Girls”

    3 rounds of:
    50 Air Squats
    7 MUs (scaled to seated MUs with one foot on the floor)
    10 Hang Power Cleans @115

    Time: 12:24

  4. Mark D

    MOB + WU x 2
    Group WU

    Hang Power Clean x3
    5 sets @ 70%
    WU- 65#
    1 set @ 105#…too heavy for good form
    5 sets @ 95#

    “Nasty Girls”- 3 rounds
    50 Squats
    7 Muscle ups (21 Ring Rows + 21 Paralette Dips)
    10 Hang Power Cleans – 75#
    Total: 2 rounds + 13 Ring Rows

  5. Shane Hayes

    Mobility and Wu
    Group mobility and Wu
    Strength hang power clean x 3 @ 70%
    135/ 185/ 185/ 185/ 185/ 185
    Wod: Nasty Girls
    50 air squats
    7 mu’s (scaled to bar mu’s)
    10 hang power cleans @ 135#
    7:26
    Great class Mario and great work 6 amer’s!! Really like this Wod, hopefully I will be back on the rings next time this comes around!!

  6. BJ

    Hang Power Clean
    @70#

    “Nasty Girls”
    3 rounds of:
    50 Squats
    7 Muscle ups (scaled 21 ring rows + 21 ring dips)
    10 Hang Power Cleans 65#

    Time: 16:57
    Last time: 18:24

    800m Run 26/30

    Came home and pup was waiting at the door with her leash…

  7. Heather Touchie

    Hang Power Clean x 3
    5 sets @ 70 %
    WU @ 55#

    60#_60#_65#_65#_65#_

    Nasty Girl:
    3 rounds of:

    50 Squats
    21 Ringrows
    21 Paralette dips
    10 Hang Power Cleans @ 55#

    16:02

  8. Heather S

    Hope all you shy and quiet types who haven’t signed up for the Hopper will throw down with us. It’s such a fun day and the people you’ll meet are awesome. Come “represent” for Crossfit Moncton!!

    Day 1 Burpee Challenge
    10 Burpess EMOTM for 10 minutes

    Did this at home, but I’m seriously concerned that the structure of my house is not ready for me throwing myself down on the floor 100 times!! May have to move this to the gym just to be safe :). Interesting how the time left over in each minute just flew by, but the 10 mins went on and on and on…

  9. Tara Betts

    Open Gym

    Hang Power Clean
    5 sets x3 reps @70%
    65-65-65-65-65

    “Nasty Girls”

    All the girls at the 8:30 Open Gym decided to tackle this. So awesome seeing all the effort and strength of our CFM women! Way to go Jo, who did it Rx! So awesome 🙂

    3 rounds for time
    50 air squats
    21 ringrows
    21 paralletes
    10 Hang Power clean @55#

    Time: 17:48

  10. Morgan

    HPC 5 set x 3 reps @ 70%
    95# went light to concentrate on form.

    “Nasty Girls”

    3 rounds

    50 Air squats
    21 pull ups+ 21 ring dips
    10HPC 95#

    16:57

  11. Steph H

    Mob
    WU x2

    Group mob

    Hang Power Clean
    WU @ 55#
    5 Sets x3 reps @ 70#

    WOD: Nasty Girls 20 min cap
    3 rounds
    -50 Squats
    -21 ringrows & 21 paralette dips
    -10 Hang Power Cleans @60#
    Time- 17.40

  12. Ryan

    Open gym:
    – Mob
    – WUx1

    Deadlift
    115×8
    170×5
    200×3
    230×1
    255×1
    285×1 (old 1RM which is also current 3RM)
    300×1 (PR #1)
    315×1 (theoretical 1RM)
    325×1 (40# PR woo!)

    500m row = 1:30.3 uggghhhhh so close, I see another attempt in the near future 🙂

    I really like the 5:00pm open gym time slot on Thursdays, super convenient for me 😀

  13. Cara

    HPC 5 sets of 3 @ 70%
    85-105-105-105#
    stopped after 3 sets as my shoulder was starting to bother me

    WOD: Nasty Girls
    50 air squats
    21 ring rows
    21 paralette dips
    10 HPC @ 85#
    Time: 13:53

    Chose to do ring rows instead of pullups and scaled weight to 85# to go easy on my shoulder, it’s been feeling so great lately I wasn’t going to take any chances!
    Fun to have a full class, thanks Kevin!

  14. Frankie

    wux2
    group wu

    Hang power cleans x3 @ 135#

    WOD Nasty girls scaled

    3 round
    50 air squat
    21 pullups + 21 par dips
    10 hang power cleans 135#

    time 18:33

  15. Marcel

    Mob+WU x 2
    Group WU

    Hang Power Clean
    5 sets x 3 reps @ 70%
    WU 95# then 135#

    “Nasty Girls”

    3 rounds of:
    50 Air Squats
    22 ring rows + 21 parallettes dips
    10 Hang Power Cleans (115#)

    Time: 14:09 …I think, left journal at the gym.

    Did ring rows since my hands are still torn from Eva. Thanks for the class Kevin.

  16. Gilles

    mob wux1
    group mob
    hang power clean @ 70%
    95×4 wu
    105-105-105-105-105 x 3
    WOD Nasty Girls
    3 round for time
    50 air squat
    7 MU ( 21 ring row+21 ring dip)
    10 hang power clean 105#
    time 14:27

  17. Heidi

    Power Cleans x 3 for 5 sets @ 75#

    Nasty Girls
    3 Rounds:
    50 Air Squats (UGG!)
    21 Ring Rows
    21 Paralette Dips
    10 Hang Power Cleans @ 60#
    Time = 15:55

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