A few spots left

7
Jul

A few spots left

There are still a few spots left for our ‘First 10’ promotion for our 12-month long nutrition program at CrossFit Moncton. All the information is HERE. Enter the code FIRST10 to receive 30% off. 

Register for the Hopper!

Volunteer as a judge!

Let’s put those BTN Jerks to good use today.

OHS X5
50-60-65-70-75%

1-2-3-4-5 reps
Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips)
Overhead Squats (135/95# or 75%)
*10 Down-ups after each round (including the last round)

Compare to Feb.9/14

Not just a great athlete, but a great coach as well

Not just a great athlete, but a great coach as well

21 Responses

  1. Shawn J

    WUx1 400M run

    OHS X5
    50-60-65-70-75%

    1-2-3-4-5 assisted muscle ups
    1-2-3-4-5 reps Overhead Squats (135)
    *10 Down-ups after each round (including the last round)

    Time-10:25

  2. Greg

    WU and mob 409 m run

    OHS X5
    50-60-65-70-75%
    65-75-85-95-100

    1-2-3-4-5 reps
    Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips) SCALED chin up strict first 3 sets jumping rest, par dips
    Overhead Squats 85
    *10 Down-ups after each round
    (including the last round)
    Time 10:07
    Cash out 400 m run Kelly and Mark
    Thanks guys for the run

    Thanks Shane for the tips. Shoulder is starting to come around

    1. Greg

      Jackie you have that right. I started in my intro course with Shane on his first day of coaching and yes he is very technical style of coach. Love it. And you are right Shane great person. Thanks Shane.

  3. Mobility
    WU x 1 + 400m run + 15 Supermans
    Group Mobility

    OHS X5 (nice sharing the bar Chantal!)
    50-60-65-70-75%
    45-50-55-60-65#

    WOD:
    1-2-3-4-5 reps
    Muscle-ups (scaled to 3-6-9-12-15 Pull-ups & Parallettes)
    Overhead Squats (@65#)
    *10 Down-ups after each round (including the last round)

    Time: 11:09

    Messed up with the Down-ups. Forgot to do them the first 2 rounds so did 20-15-15 on last 3 rounds.

    Cashout: 400m run

    Thanks Shane. Good job everyone!

    I agree…Shane is an awesome coach, athlete and all around great guy!

    1. Greg

      Great job Kelly fast time, nice job on the OHS. Yes I messed up on the down ups as well had to do 2 rounds of 20 to catch up not fun too many things to remember for me!

  4. MARK D

    MOB + WU + 400m Run + 15 Supermans

    OHS X5
    50-60-65-70-75%
    65# – 75# – 65# – 65# – 65#

    1-2-3-4-5 reps
    Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips) – Jumping Pull-Ups & Paraletts
    Overhead Squats (135/95# or 75%) – 65#
    *10 Down-ups after each round (including the last round)
    TIME: 12:38

  5. OHS x 5
    35 (warm up) – 40, 45, 50, 55, 65(only did 2 as it was hurting my wrist)

    WOD
    1-2-3-4-5
    – Muscle ups (Sub for 3 x Jumping pullup/paralette dip)
    – OHS – 55#
    *10 down up after each round

    13:24 – good one!

    I did this back in 2012 with 65# and finished in 13:57. My wrist was the limiting factor today for the OHS weight… so not going to compare myself there 🙂 Glad I got out of bed this morning!

  6. Christie

    OHS X5
    50-60-65-70-75%
    35-45-55-60-65# *thanks for sharing the bar ladies :)!

    1-2-3-4-5 reps
    Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups & Assisted Ring Dips)
    Overhead Squats (55#)
    *10 Down-ups after each round (including the last round)

    Time: 13:12

    Thanks for the class Stephanie!

  7. Jon C

    MOB WU 400m Run 15 Supermans

    OHS X5
    50-60-65-70-75%
    55-65-75-85-85lbs

    1-2-3-4-5 reps
    Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips) – Jumping Pull-Ups & Paraletts
    Overhead Squats (135/95# or 75%) – 65#
    *10 Down-ups after each round (including the last round)
    TIME: 10:46

  8. Janet

    OHS X5
    50-60-65-70-75%
    35-45-55-60-65# *thanks for sharing the bar ladies :)!

    1-2-3-4-5 reps
    Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups & Paralettes)
    Overhead Squats (55#)
    *10 Down-ups after each round (including the last round)

    Time: 13:06

    Last 5 OHS were not my finest moment

    Great picture of Shane

  9. OHS x5
    50-60-65-70-75%
    35-45-55-60-65#

    Wod
    1-2-3-4-5 for OHS
    (3-6-9-12-15) scaled ✅ from muscle ups
    Did jumping pull ups and paralettes
    OHS at 65#, that took everything
    10 down ups after each rounds
    Finished in 14:54. Good lord that was tough.

  10. Aubrey Kirkpatrick

    OHS X5
    50-60-65-70-75%
    15-35-45-45-45#

    1-2-3-4-5 reps
    Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups and paralettes
    Overhead Squats (35#)
    *10 Down-ups after each round (including the last round)

    Time: 11:41

  11. Mario B

    Mobility
    WU x 1 400m run 15 Supermans
    Group Mobility

    OHS X5 (first time ever doing OHS)
    50-60-65-70-75%
    45-65-85-85-75 ( technique needed work so went back to #75)

    WOD:
    1-2-3-4-5 reps
    Muscle-ups (scaled to 3-6-9-12-15 Pull-ups & Parallettes)
    Was only going to do 3-6-9 of pull ups, but they were going good, so did them all, first time in WOD.
    Overhead Squats (@#85)
    *10 Down-ups after each round (including the last round)

    Time: 12:45

  12. MOB + WUx1 + 15 Supermans

    OHS X5
    35-55-65# without box
    35-55-65-70# (failed on rep 4) with 12″ box thanks Kevin

    3-6-9-12-15 jumping pull ups and parallettes
    1-2-3-4-5 reps Overhead Squats (55#)
    *10 Down-ups after each round (including the last round)

    Time-8:48

  13. OHS x 5
    95 – 115 – 125 – 135 – 145 – 155

    WOD as Rx’d
    10:43

    OHS were tough but unbroken. 1’s, 2’s and 3’s were MU were unbroken, then broke up the 4’s and 5’s.

    Great class Shane!

  14. Stacey

    OHS X5
    50-60-65-70-75%
    35-40-40-45-50# (3 reps for the last set)

    1-2-3-4-5 reps
    Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups & Assisted Ring Dips)
    Overhead Squats (45#)
    *10 Down-ups after each round.
    Time: 12:38

Leave a Reply