Detox

28
Dec

Detox

We have our first Prep Course of 2015 coming up next Tuesday. If you have any friends or family members that want to get started with CrossFit Moncton, this is the way to do it.

Thrusters x5
Build up to moderate weight (60-70%)

AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Compare to Dec.29/14

MN with a watchful eye on 12 Days of Christmas

MN with a watchful eye on 12 Days of Christmas

28 Responses

  1. Greg

    Warmup
    Thrusters x5
    Build up to moderate weight (60-70%)
    # 55-65-75-85-95

    AMRAP in 20min
    5 Power Clean (95/65#) scale to #75
    10 Thrusters (95/65#) scale to #75
    15 Bar Hops (over and back is one)

    5 rounds – 5PC & 1 Thruster

  2. TL

    Group WU

    Strength: Thrusters (work up to 60-70%)
    35-55-60-70# (T1RM = 105)

    WOD: Detox
    Rx
    6 + 11 Bar hops
    46 rep Pr over last year.

    Goal was to finish 6 rounds, so quite happy with this, but I hate everything about this WOD.

  3. Thrusters x5 with Vanessa
    55-65-75-80#
    These felt more than heavy enough given what was coming 🙂

    WOD Rx:
    10 + 8 thrusters

    PR of almost exactly 4 rounds, last year was 6 + 9 thrusters…a huge part of that improvement is having a plan!

    Thanks Kevin

  4. Janet

    Thrusters
    35# – 45# – 50# – 55# – 55#

    5 Power Clean (95/65#) 45#
    10 Thrusters (95/65#) 45#
    15 Bar Hops (over and back is one)

    6 rounds and 2 thrusters
    PR of 10# and 35 reps

    This one is still hard

  5. MOB + WU X1

    Lacrosse ball in shoulder blades as they are quite sore.

    Deadlifts x3
    135-165-185-205-225-235-245-250#(25#pr)

    Row 500m > 1:48
    Rest 1 min
    Row 500m > 1:57
    Rest 1 min
    Row 500m > 1:55

    Time – 7:45 (3 seconds faster than Dec 15)

  6. Heather S

    Thrusters X 5
    55-65-75-85

    Wod: Detox (AMRAP 20 mins)
    Rx’d
    6rounds + 8 bar hops

    Need to work on those nasty bar hops – so slow when you do them one at a time !

  7. Thrusters x5
    Build up to moderate weight (60-70%)
    #45-65-95-115(1)

    AMRAP in 20min
    5 Power Clean (70#)
    10 Thrusters (70#)
    15 Bar Hops (over and back is one)

    Score: 7 rounds and 1 clean. PR for rounds and weight.

    Thanks for coaching, Kevin.

  8. WUx1
    Group WU

    Strength: Thrusters (work up to 60-70%)
    45-95-105-110-115-120

    WOD: Detox as Rx’d
    7+ 1 PC
    4 reps less than last year.

    Great work am peeps!
    Thanks coach Marie-Noelle!

  9. John

    Mob, group WU

    Thrusters x5
    65 – 70 – 75 (wrists were feeling weird at 75#, went back to 65 for a few and they felt normal).

    WOD – Detox @ 65#
    6 rounds!

    Last time was 6 rounds 8 thrusters @ 45#. I’m good with the 20# PR!

  10. Heather P

    So needed this one today. Thanks for being awesome 8:30ers!

    WOD RX
    7rds 5 thrusters

    First time doing 65# thrusters in a WOD, and my shoulder held up pretty well. Caught a bad clean, but that’s not what slowed me down. I took too many breaks in the first half and couldn’t make it up in the second. Next time, more balls to walls.

  11. Mel G

    Mobility + WU x1
    Group WU + mobility

    Thrusters x5
    35-55-65-75-85

    WOD – Detox

    Rx – 8 rounds + 1 Power clean
    (Last time in 2013 – 9 rounds @ 35#…PR!)

  12. Maria

    Thrusters up to 85#

    WOD Rx’d

    10 rounds + 5 thrusters

    1 round more than last year. Happy with that, and really just happy to get in and do this one after a week off.

  13. Kevin

    Thrusters x5
    95-115-125-130

    Detox with 40# dumbbells (cause why not?!)
    10 rounds + 3 Thrusters (almost 2 round PR)

    That was gross.

    Props to Amy Hogan for tackling this one SOLO in the 7pm….again. Big PR too!

  14. Amy Hogan

    Mobility
    WUx1

    Thrusters x5
    55-65-75-80

    AMRAP in 20min
    5 Power Clean @65#
    10 Thrusters
    15 Bar Hops (over and back is one)

    9 + 2 cleans Rx (almost 2 round PR)

  15. Trent

    Thrusters
    95-115-125-145

    WOD rx’d
    6 rounds + 4 bar hops

    Longest WOD of the year. Anyone who got 8 rounds or more didn’t eat/drink enought Christmas cheer.

  16. Amy Hayes

    Mobility and WU

    Thrusters x5
    40# (then switched to dumbbells because of wrist/thumb)
    Practiced with 20# dumbbells for WOD

    Detox
    6 rounds 8 thrusters

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