Getting started

30
Sep

Getting started

There’s more than one way to get started at CrossFit Moncton. We have two! Our popular Prep Course is run at various times throughoutΒ the year. Great for people with set schedules who also like the group atmosphere. We also have Fundamentals, which are three private sessions. A better option for those who want to get started sooner and book them to fit their schedule.Β 

If you have friends or family that want to get started, you can share this link with them. Thanks for spreading the CFM love!

Push Jerk – heavy triple

4 rounds
5 Muscle-ups
5 Push Jerks (185/135#/75%)
5 Burpee Box Jumps (30/24β€³)

*15 min cap

Compare to Oct.15/14

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30 Responses

  1. Laura

    Push Jerk 3RM
    65-75-85-95-100(1)
    Thanks for the push to try 100# Heidi, I’ll get it next time!

    4 rounds
    5 Muscle-ups(10 ring rows+ assisted dips)
    5 Push Jerks (75#)
    5 Burpee Box Jumps (20″)
    Time: 11:55

    Thanks Patrick!

  2. WU x 2

    Push Jerk 3RM
    65-95-105 (pulled something around my shoulder blade and stopped)

    WOD: 4 rounds
    – 5 Muscle-ups (10 ring rows + 10 paralette dips)
    – 5 Kettle bell jerks (right, 35#)
    – 5 Burpee Box Jump (30″)

    Time: 7:25?

  3. Push Jerk – heavy triple with Gillyon, yay!
    55-75-95-105-115

    4 rounds
    10 pullups & 10 ring dips
    5 Push Jerks (95#)
    5 Burpee Box Jumps (24β€³)

    Time = 11:14

    Wow this was a great mix of cardio/strength!

  4. Heather S

    Push Jerk – heavy triple
    45-65-75-85-95-105-115(x2reps)

    4 rounds
    10 ring rows & 10 ring dips
    5 Push Jerks (95#)
    5 Burpee Box Jumps (20β€³)

    Time = 9:47?

    Tried the 24# box after the wod and now wish I had used it. Didn’t because I don’t like the big box; I prefer the 20″ + the lift. (awww poor muffin) so I chickened out and now have post-wod-regret πŸ™

    Note to self – even a chicken can make it to the top of a 24″ box!!

  5. Tracy

    Push Jerk – heavy triple
    55-65-75-80-85

    4 rounds
    5 Muscle-ups (10 ring rows on rings from ceiling-yikes! + 10 parralette dips)
    5 Push Jerks (185/135#/75%) Used 70#
    5 Burpee Box Jumps (30/24β€³) Used 12″ box + 45# weight

    Time 11:30

  6. WUx2

    Push Jerk – heavy triple
    45Γ—5
    95-115-130-135-145×2

    4 rounds
    5 Muscle-ups (scaled Bar MUs)
    5 Push Jerks (125#)
    5 Burpee Box Jumps (30β€³)

    Time –>8:32
    PR of 38 seconds and today use 5# more on Push Jerks from Oct 15 2014

    Great work morning peeps!

  7. Ryan

    – Mob
    – WUx2

    Push jerks x3:
    95-135-145-155-165 (PR, love when 1RM turns into a 3RM πŸ˜€ )

    WOD scaled to…
    – 10 pull ups
    – 10 assisted ring dips
    – push jerks at 135#
    – 5 burpee box jump @ 30″
    = 12:16, 14 seconds faster than last time with 20# more and assisted ring dips instead of weighted parallettes

  8. Frankie

    wux2
    group mob
    push jerks x3
    135-155-175-175-195

    WOD scaled: 4 rounds
    5 muscle ups (10 pullups + 10 parallete dips)
    5 push jerk 155#
    5 burpee box jumps @ 30β€³

    time = 10:44 PR of 17 seconds

  9. Amy Hogan

    Mobility
    WUx1
    Group mobility

    push jerks x3
    65-85-95-105-115

    WOD: 4 rounds
    10 pullups + 10 assisted dips
    5 push jerk 95#
    5 burpee box jumps @ 24β€³

    time = 14:30

  10. Mob + Crossover Symmetry
    WUx1 (10x Squat, Burpee-Pushup, GHD Rev Hyper, Str Pullup, Situps, Ring K2E)

    Isolation + Imbalance work:
    2×10 DB Bench 20#
    2×10 DB Press 20#
    2×10 DB Inc Bench 20#
    2×10 Bar dips
    2×10 OH Tricep Ext 15#
    2×10 Ring Pushups

    LISS – Row 15 mins = 3346m (held 28spm/2:20-500m/damper4 comfortably)

  11. Tina

    Push jerk build to heavy 3
    35wu
    45,55,60,65

    4 rounds
    10 ring rows+10 dips
    5 push jerk 60#
    5 burpee box jumps with 12 ” box and 10#
    Completed 4 rounds thinking I had to do 5 …super excited I finished 4 in 14:09 …awsome class Amanda and soooooo glad to be back

  12. Gilles

    mob wux1 group mob
    push jerk 3 RM
    95×3 115×3 130×3 135×3 145×3
    WOD 4 round
    5 MU (10 ring row + 10 dip)
    5 push jerk 115#
    5 burpees box jump 20 in
    time 10:35

  13. Mel G

    Mobility + WU

    Push jerk x3
    55-75-85-105-115(5# PR)-120 (x2). Not pretty!

    WOD: 15 min cap

    10 ring rows + parallette dips (thanks Amanda and Blake!)
    5 push jerk @ 95
    5 burpee box jumps @ 24′ (PR for height)

    9:25

    I absolutely loved this one!!

  14. Push Jerk 3RM
    45-65-75-80-85-90

    WOD 15 min time cap
    4 rounds
    10 ring rows + 10 paralettes
    5 Push Jerks @80#
    5 burpees +step [email protected]″ box

    Time: 3 burpees remaining at the time cap, 15:20

    So, this was kind of awful πŸ˜›
    I meant to put 70# on the bar, but I accidentally put 80# and didn’t notice until after the WOD when Amanda mentioned it.
    THANK YOU SO MUCH 7pm class!!!!!!!!!! I didn’t think I could finish that last round of Push Jerks, it felt like I was trying to lift a car. But you guys made sure I kept going. Thank you πŸ™‚
    Thanks so much Amanda! Great work everyone!

  15. Heidi

    WU x1

    Push Jerk x 3
    45-65-75-85-95

    Note for next time: Lifts were feeling good going overhead, but my back is a bit fatigued after yesterday’s dead lifts, so stopped at 95#.

    WOD:
    4 Rounds
    10 Pull Ups
    10 Assisted Ring Dips
    5 Push Jerks @ 65# (kept light)
    5 Burpee Box Jumps with 24″ box
    Time: 13:57

    Yet again, the dreaded pull ups were the limiting factor πŸ™

  16. Push jerk – heavy triple
    45-95-115-125-135#
    10# pr

    WOD:
    4 rounds
    10 pullups, 10 assisted dips
    5 push jerks @ 115#
    5 burpee bj’s 24″

    Time: 12:09

    Oh I struggled with those push jerks.. Amanda says I can’t blame the shitty bar I had, but I will haha. Thanks to anyone who yelled for me to keep going when the cry face was showing at the end πŸ™‚ Pullups felt quite good for once!
    Thanks Amanda

  17. Amanda B

    3rm push jerks @ 35#- 55#-65#-75#-85#-90# for a three rep pr and overall pr on push jerks.

    Wod
    4 rounds 15 min cap
    10 ring rows and 10 sit ups
    5 push jerks @ 55#
    5 burpee box jumps with the Gray box

    First time doing jumps in a wod to a box and not step ups.

    Over all awesome pr day for me especially after being away for a week being sick.

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