More detox

28
Dec

More 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!

Power Cleans
Build up to a heavy single

3 rounds
50 Double Unders
25 KBS (50/35#)
5 Power Cleans (225/155#/heavy)

Some Yankee Swap action! Did you get what you wanted?

Some Yankee Swap action! Did you get what you wanted?

24 Responses

  1. Shawn J

    Mob WUx1
    Group Mob WU

    Power Cleans
    Build up to a heavy single
    65×3
    95×3
    115×2
    135×1
    145×1

    3 rounds
    50 Double Unders
    25 KBS (40#)
    5 Power Cleans (145#)

    Time = 10:40

  2. Mario B.

    Mob WUx1
    Group Med Ball WU

    Power Cleans
    Build up to a heavy single
    65×3
    95×3
    115×2
    135×1
    155×1
    175 x 1
    155 x 1
    135 x 2

    Went back down with weight trying to fix technique!
    Thanks for the Tips Matt

    3 rounds
    50 Double Unders (Scaled to 100 singles)
    25 KBS (50#)
    5 Power Cleans (155#)

    Time = 12:09

  3. Fun little group WU

    Power cleans
    3×55#, 2×75#, 1×85-95-100-105-110
    Thanks for reminding me to get under the bar more Matt. Not just landing in a wider stance.

    Wod: 3 Rounds
    50 DU
    25 KBS 35#
    5 Power cleans 95#

    Time: 8:29.
    Cleans felt good. Maybe should have went heavier? Got a few good whips on the hand in by du’s sorry for the swears 7am! 🙂

  4. Power Cleans
    Build up to a heavy single
    95-115-135-155-185-205(f)

    3 rounds
    50 Double Unders – 100 singles
    25 KBS (50#)
    5 Power Cleans (155#)

    7:44

    Nice little race with Anthony. Tried to catch him but he saw me and sped up 🙂 Got me by a couple seconds. Good job Anthony!

    Thanks Matt!

  5. Mob, WU
    Group WU/mob

    Power cleans
    95×3 – 115×2 – 125 – 135 – 145 – 150
    5# PR!

    WOD
    3 rounds
    100 single unders
    25 KBS 35#
    5 power cleans 105#

    Time – 9:19

    Glad I did the weight I chose today, first WOD back after being sick for 2 weeks. But I’d like to re-do it in a few months, but go 10-15# heavier.

  6. JOnathan

    Mob WUx1
    Group Mob WU

    Power Cleans
    Build up to a heavy single

    95×3
    115×2
    135×2
    145×2
    165×1

    3 rounds
    50 Double Unders (I scaled t0 100 Singles)
    25 KBS (40#)
    5 Power Cleans (145#)

    Time = 10:20

  7. Shane Hayes

    Mobility and Wu x 1 plus
    Group mobility and Wu

    Wod rx’d 7:54.
    Du’s, unbroken, kbs unbroken 1st Rd then 15+10, power cleans were quick singles!

    Great class Matt, and great work 6 amer’s!!!

  8. Matt D

    Power Cleans
    Build up to a heavy single
    65×3 – 85×2 – 90×2 – 95 – 100 – 110#

    3 rounds
    50 Double Unders (100 Singles)
    25 KBS (35#)
    5 Power Cleans (95#)
    Time: ~12:30

  9. Chris K

    Power cleans –

    95# x 5
    115# x 4
    135# x 3
    145# x 2
    155# x 1 (current PR)
    155# x 1
    165# failed 3 attempts

    WOD with singles, 50# KB and 135# bar 8:36

    Thanks Steph!

  10. Samantha C

    Group Mob & WU

    Power Cleans

    35- 45- 50- 55- 65- 70

    WOD:

    3 Rounds:
    -100 Single Unders
    -25 KBS @ 20#
    -5 Power Cleans @ 55#

    Time: 9:56

    I felt like I was moving slow today maybe because I’m fighting off a cold. Who knows. 😕

  11. shannon

    Power Cleans
    Build up to a heavy single
    35lb x 5
    45lb x 2
    45lb x 2
    55lb x 2
    55lb x 2

    3 rounds
    50 Double Unders ( 100 singles)
    25 KBS. 15lb
    5 Power Cleans 45lb

  12. Stacey

    Power Cleans – Build up to a heavy single
    35# – 45# – 50# – Kevin yelling at me to go heavier – 65# – 75# – 80# – 85#
    Thanks for yelling at me – 10# PR

    3 rounds
    50 Double Unders (100 SU)
    25 KBS (20#)
    5 Power Cleans @ 75#
    Time: 11:24

  13. Power Cleans
    Build up to a heavy single
    55(wu)-75-85-90-95-100-105#!! Failed at attempting 105# probably 4 times before I got it. PR of 5#

    3 rounds
    50 Double Unders *100 Singles
    25 KBS (50/35#) *Russian for Shoulder
    5 Power Cleans at 85#

    TIme: 7:48

    Thanks Steph! Fun WOD :)!

  14. Francis Landry

    Group Mob WU

    Power Cleans
    Build up to a heavy single
    95-115-135-155-175-185-205-225-225

    WOD
    3 rounds
    100 single unders
    25 KBS (45#)
    5 Power Cleans (175#)

    Time = 9:18

  15. Mob WUx1
    Group Mob WU

    Power Cleans
    Build up to a heavy single
    95-155-135-155 (x3)
    165-175 (x1)

    3 rounds
    50 Double Unders
    25 KBS (50#)
    5 Power Cleans (155#)

    Time = 10:53

  16. Heidi

    3 Rounds:
    50 DU’s
    25 KBS @ 25#
    5 Power Cleans @ 85#
    9:38

    Note for next time: KBS should have been 35# and Cleans should have been 95#

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