Detox

27
Dec

Detox

We have our first Prep Course of 2017 coming up in a couple weeks (Jan.10). If you have any friends or family members that want to get started with CrossFit Moncton, this is the way to do it.

Also, the much anticipated Couch to CrossFit program starts on January 16th!

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.28/15

Ready to work off all that holiday cheer?

Ready to work off all that holiday cheer?

19 Responses

  1. Mario B

    Where’s all the 6 am peeps???

    Was the only one in the class!
    So got a 1 HR personnel lesson from Shane!!
    Lots to work on!! Thanks for the tips.

    Wu mob
    Group WU…. Solo

    Then Thrusters x 5 ( up to 60-70℅)

    Wu 65 , 85-95-115-135 x5

    Then AMRAP 20 min
    “Detox” …I can see why it’s called this!!

    5 Power Clean (#95/65)
    10 Thrusters (#95/65)
    15 Bar hop

    Got 6 rounds 15 reps RX

    Good to get the 1 on 1 coaching as there’s alot I need to improve, but with only 1 in the class… You can’t hide for longer breaks!!

    Thanks for the push Shane!!!

  2. Thrusters x5
    Build up to moderate weight (60-70%)
    75-85-95-105-115

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

    7Rounds 7Thrusters

    1on1 with Ron. Ditto what Mario said about hiding for breaks but definitely squeezed everything out of this workout 🙂

    Thanks for the push to get more reps in and all the tips Ron!!

  3. Stacey

    Thrusters x5 Build up to (60-70%)
    35# – 35# – 40# – 50#

    AMRAP in 20min
    5 Power Clean (@35#)
    10 Thrusters
    15 Bar Hops
    Score: 7 rnds 5 PC
    PR of 1 round and last year I had to drop from 35# to 30# after 3 rounds.

  4. Marcel

    Thrusters x5

    Build up to moderate weight (60-70%)

    55-65-85-115

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

    7Rounds + 1 thruster

    Same result as previous years, but brought weight down to 75# from 85#. I’ve done this WOD every year since 2011 and it doesn’t get any better, it is quite simply gross. Thanks Kevin!

  5. Laura

    Thrusters x5 Build up to (60-70%)
    55-60-65-65-70#

    AMRAP in 20min
    5 Power Clean (@55#)
    10 Thrusters
    15 Bar Hops
    Score: 8R + 5 PC

    Last time I did this was 2014, and I did 7 rounds and some at 45# then, so PR 🙂

  6. Kevin

    Thrusters x5
    95-115-135-155

    Got some new sandbags for Xmas, so naturally, had to try them out.

    Detox with 60# sandbag
    12 rounds + 3 PC

    Gross.

  7. Christie

    Mob WU

    Thrusters x5
    Build up to moderate weight (60-70%)
    started warm up set at 55#, shoulder hurt then went numb / so didn’t get further 😦

    AMRAP in 20min
    5 Power Clean (95/65#)
    10 Thrusters (95/65#) *scaled to one arm 20# DB thruster
    15 Bar Hops (over and back is one)

    5 rounds 9 bar hops

    Thanks for the class Matt! First time doing this, zero idea on pacing but now I know :)!

  8. Jacques

    Thrusters x5
    Build up to moderate weight (60-70%)
    65-85-105-115-115

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

    7Rounds 5Thrusters RX

    Thanks Matt!!

  9. Janet

    Thrusters x5
    Build up to moderate weight (60-70%)
    55# – 60# – 65# – 65# – 70#

    AMRAP in 20min
    5 Power Clean (55#)
    10 Thrusters (55#)
    15 Bar Hops (over and back is one)

    6 rounds and yuck bar hops are not my friend

    Great coaching Matt

  10. Detox…nope…
    Thrusters x5
    Build up to moderate weight (60-70%)
    55,65,75,75,85

    AMRAP in 20min
    5 Power Clean (65#)
    10 Thrusters (65#)
    15 Bar Hops (over and back is one) had to change to walk over bar on rd 3

    7 gross rds plus the 5 PC’s, 10 thr, 8 over bars…

  11. Mike M

    Did a 6 pm with coach Amanda and fellow cross fitter Matt (just after his coaching sessions)
    Last year did this WOD with 65 # and completed 4 rounds

    Thrusters x 5
    95-115-115

    WOD rx
    7 rounds and 2 bonus power cleans

    Amanda would not let me hide either. Matt needed no motivation She kept me on a nice pace and squeezed every drop out of this orange

    See you next year for round three

  12. Heidi

    Thrusters x 5
    55-65-75-85

    DETOX
    20 Min amrap
    5 power cleans @ 55#
    10 thrusters @ 55#
    15 bar hops (over & back is one)
    7 Rounds + 8 bar hops

    This is such a hard work out!!! I seemed to spend a lot of time standing around looking at the bar. Did 4 cleans, rested, & then started thrusters. All thrusters were unbroken, except for round 6 when I dropped the bar after 6 reps. Bar hops were such a gasser!

  13. Open gym

    Alternating tabata planks and doubles

    Little wod of:
    500m row then:
    3 rounds of
    10 WB, 10 ring rows, 10 KB DL’s 60#
    Then 500m row.

    Ended with some inch worms, lunges and burpee broad jumps

    Fun to be back for a bit!

  14. Nick

    MOB WU Group Mob and WU

    Thrusters x5
    Build to 60-70%
    65-75-80-85-90# (thanks for the shoulder pointers Matt)

    “Detox”
    1 round and 2 thrusters at 75# and had to drop it to 65#

    Score: 6 rounds 5 pc

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