Squat-a-lot

30
Dec

Squat-a-lot

We have 3 classes tomorrow – 6am, 10:30am, 12pm. We are closed for New Years Day and will re-open for regular hours on Jan.2. 

We are excited to offer Couch to CrossFit at CrossFit Moncton starting Jan.14. People always tell me they need to get in shape before starting. This is the solution! Please share with your friends so they can get a spot in the course. 

Back Squats
10-5-3-1-1-1-3-5-10 reps

Cashout: 45 sec each
Grasshoppers
AbMat Situps
Mountain Climbers
AbMat Situps
Kickouts

Compare to June 1/15

IMG_7761

17 Responses

  1. Back Squats (didn’t push too hard today, still detoxing!)

    10-5-3-1-1-1-3-5-10 reps
    95-105-120-135-145-155-135-125-105

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    total= 139

    Small class today but still fun. Thanks Patrick!

  2. WUx2
    Group Mob and WU

    Back Squats
    10-5-3-1-1-1-3-5-10 reps
    65×10(WU)
    170×10 – 190×5 – 200×3 – 210×1 – 225×1 – 230F – 215×1 – 175×5 – 165×10
    I was toast after the failed attempt at 230. I will definitely feel those squats tomorrow

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    100 reps

    Thanks Patrick and great work morning crew!

  3. Mobility
    WU x 2
    Group Mobility + WU

    Back Squats
    10-5-3-1-1-1-3-5-10 reps
    WU @75#, 90-105-125-145-155-170-140-120 (ran out of time for last set)
    A couple PRs in there. A nice surprise. Thanks for the push Kevin. Nice sharing the bar Melissa.

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    Total reps: 135

    Great job everyone. Thanks Kevin!

  4. Melissa

    Mobility
    WU x 2
    Group mobility and WU
    Cleared some no show burpees for Shelby

    Back Squat
    10-5-3-1-1-1-3-5-10
    WU at 50% 80#
    105 x 10
    125 x 5
    145 x 3
    160 x 1
    170 x 1
    185 x 1
    160 x 2
    120 x 5
    Ran out of time for the 10 reps at the end.

    Thanks for sharing the bar Kelly. Great PR for you too! Thanks for the push on the PR Kevin. My 3RM was 150, so my theoretical 1RM was 165, and got to 185 today. 35 # more than I’ve ever lifted. Really happy with that.

    Cash out: 86 reps

  5. Mobility
    WU x 2
    Group mobility and WU
    Cleared some no show burpees for Shelby

    Back Squat
    10-5-3-1-1-1-3-5-10
    WU at 50% 50#
    65# x 10
    80# x 5
    85# x 3
    95# x 1 (theoretical 1RM from December 14th)
    105# x 1 (PR)
    90# x 3
    85# x 5

    Ran out of time for the last set.

    Cashout : 80 reps

  6. Greg D

    Mob & WU x2 + GWU 10 burpees off the miss class board in the holiday spirit!
    Back Squats
    WU x 5 @#105 / 125
    [email protected] / [email protected] / [email protected] / [email protected] / [email protected] / [email protected] / [email protected] / [email protected] / [email protected]

    Cash out 45 sec each
    Grasshopper
    Ab mat sit-ups
    Mountain climbers
    Ab mat sit-ups
    Kickouts

    Reps 106
    Thanks for the push Kevin nice to get my PRs after the rowing last night!

  7. Squat a lot!
    10-5-3-1-1-1-3-5-10
    150-185-200-215-225-235(pr)-200-185-
    No time for last set of 10…one day I’ll learn to manage my time properly!
    Awesome to share the bar with MN!!

    Core Cashout:
    110 reps …too many breaks, squats tired me out.

  8. Mobility
    WU x 2
    Group mobility and WU
    Cleared some no show burpees

    Back Squat
    10-5-3-1-1-1-3-5-10
    WU at 50% 85#
    110# x 10
    125# x 5
    130# x 3
    145# x 1
    155# x 1
    170# x 1 (PR)
    180# x 3 (PR)
    165# x 5 (PR)
    145# x 10 (PR)

    Thanks for sharing the bar Jose

    Cashout : 119 reps

  9. Steph H

    Mob
    WU x2

    Group Mob & WU

    Back Squat
    WU @65#(5)
    95#(10)- 125#(5)- 130#(3)- 140#(1)-
    145#(1)- 160#(1)(PR)- 145#(3)

    Cashout- 45 sec each
    -Grasshoppers
    -Abmat situps
    -Mtn Climbers
    -Abmat situps
    -Kickouts

    Total Reps- 113 (June/15 -108)

  10. Janet

    10-5-3-1-1-1-3-5-10 reps
    65-75-85-95-105(pr)-120(pr)-95-80-70

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    total= 102

  11. Frankie

    WUx2

    Back Squats
    10-5-3-1-1-1-3-5-10 reps
    215×10 – 245×5 – 275×3 – 295×1 – 305×1 – 315 (F) – 285×1 knee to sore to continue

    Cashout: 45 sec each
    Grasshoppers
    AbMat Situps
    Mountain Climbers
    AbMat Situps
    Kickouts

    86 reps

  12. Amy Hogan

    Mobility
    WU x 1
    Group mobility

    Back Squat
    10-5-3-1-1-1-3-5-10
    115 x 10
    125 x 5
    130 x 3
    140 x 1
    150 x 1
    160 x 1(PR)
    160 x 3(PR)
    150 x 5(PR)
    135 x 10

    Cashout: 111

  13. Kevin

    Back Squats
    225×10
    270×5 (PR)
    305×3 (PR)
    315×1
    330xF
    325×1
    295×3
    275×5 (PR again)
    250×10 (PR)

    Pretty happy with that 🙂

    Cashout – 108 reps (6 reps short of a pr)

    Lots of awesome lifting today! Way to end the year.

  14. Heidi

    Back Squats:
    120# x 10
    135# x 5
    145# x 3
    160 x 1
    170 x 1….barely mad this, so did not attempt my 3rd x 1
    150 x 3
    140 x 5
    125 x 10

    Legs were toast within 20 minutes of finishing this WOD. Next couple of days will be interesting, I am sure

    Cash out = 104 reps.

    Loved the lifting tonight. Thanks to Blake for your tips & keeping me honest on my squat depth. (I swear, every one of them felt low enough!)

  15. Marcel

    Back Squats – 2 WU sets 135# – 155#

    10-5-3-1-1-1-3-5-10

    175-225-245-265-275-295 (PR)- 255-245- No time for last set.

    Thanks for sharing the bar Lance & Frankie.

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