Last week of Row-uary

29
Jan

Last week of Row-uary

We’re on the final push for Row-uary. Team 6 has a slight lead. Will they keep it? We’ll find out on Friday night.

BAD ASS MOBILITY CLASS starts next Sunday. Get your name on the list ASAP.

INTRAMURAL OPEN REGISTRATION

Back Squat
5 x 55-65-75-80-85+

12-9-6 reps
Hang Squat Clean (165/115#/65%)
Burpee Over Bar (lateral)

Our CrossFIt Moncton Intramural Open shirt design for this year. Sign up to get one!

50 Responses

  1. Mario B.

    Back Squat
    5 x 55-65-75-80-85+

    175-205-225-245-265 X 6. (Be a Pr for that weight, but not theoretical)

    12-9-6 reps
    Hang Squat Clean (165/115#/65%) #135, #50 DB (After 5, wrist was hurting, so went to DB)
    Burpee Over Bar (lateral)
    Time: 5:08

  2. Kelly B

    Mobility
    WU x 1
    Group WU + Mobility

    Back Squat
    5 x 55-65-75-80-85+ (Thanks for sharing the bar Heidi and Jackie)
    90-105-120-125-135# x 9 reps

    12-9-6 reps
    Hang Squat Clean @65#
    Burpee Over Bar (lateral)

    Time: 4:10

    Thanks Shane. Nice to be back at 6 am.

  3. Mario B.

    Forgot to Post Friday, Went to DEKA Crossfit in Blainville, QC with my lovely wife!!
    our coach was Michelle Letendre, (4 fittest women in the world in 2014).

    Back Squat was 6 X 3
    135-185-215-225-245-255

    WOD

    3 rounds of 21-15-9

    21 C2B pullup (jumping C2B)
    15 Deadlift (225/155)
    9 HSPU

    Time: 13:20

    This WOD was a lot harder then it looked on the board!

  4. Rob C

    Back Squat
    5 x 55-65-75-80-85+
    195-225-265-285-305(x8)

    12-9-6 reps
    Hang Squat Clean (165/115#/65%) – 135#
    Burpee Over Bar (lateral)

    7:15

  5. John Gunn

    Back squats x5
    110 – 130 – 150 – 160 – 170 (x8)
    +2 reps over last time I did 170#!!

    WOD
    12 – 9 – 6
    Hang squat cleans @ 65% = 85#
    Lat burpee over bar

    Time – 7:00

    Cashout: signed up for the intramural open 🙂

    1. John Gunn

      Also – thanks Shane for the tip on going at an angle to the bar on the burpees, it definitely helped avoid that extra step in on each rep!

  6. Del

    Back Squat
    5 x 55-65-75-80-85+
    195-225-265-275-295×4 legs still shot from yesterday
    12-9-6 reps
    Hang Squat Clean (165/115#/65%) 135#
    Burpee Over Bar (lateral)
    4:15

    Thanks Matt!

  7. Mark D

    Back Squat
    50 x 55-65-75-80-85+
    185# – 195# – 205# – 215# – 235# x 3…hip

    12-9-6 reps
    Hang Squat Clean (165/115#/65%) – 115# switch to HPC for 9-6
    Burpee Over Bar (lateral)

    TIME: 9:43…not accurate due to unplanned break.

  8. Melanie

    Back Squat
    5 x 55-65-75-80-85+
    85-115-120-125-130(x5)
    12-9-6 reps
    Hang Squat Clean (65#)
    Burpee Over Bar (lateral)
    6:08 or was it 8:06? 🤔
    Today the back squats felt heavy and the wod felt like I was moving through molasses.. Having said that I followed Matt’s advice to push through the cleans unbroken.. I am happy to say I am more comfortable with a squat clean and I am a little terrified to admit I probably could have used 70#.

  9. Lindsay Sherwood

    Back Squats x 5
    110-130-150-175-180 (got 3 reps. PR! Meant to use 170 for the AMRAP but math is hard. So surprise PR)

    12-9-6
    Hang squat cleans 35#
    Burpees over bar lateral (with fairy hops)

    Time: 6:24

    Thanks for the squat tips Blake!

  10. Christie Neate

    Back Squat
    5 x 55-65-75-80-85+
    95-110-135-145-155# for 6 reps!

    12-9-6 reps
    Hang Squat Clean (65#)
    Burpee Over Bar (lateral)

    Time: 5:48 . (HSC felt great, burpees def the limiting factor for time + me).

    Thanks Blake!

  11. Fred

    Going to try and get into the habit of posting my WOD results for future reference…

    Back Squat
    (5x) 55-65-75-80-85+
    135-155-185-195-205# (x7)
    ~ 1RM of 240#

    12-9-6 reps
    Hang Squat Clean (165/115#/65%)
    Burpee Over Bar (lateral)
    4:07 @ 115# (dialed weight % down to 55-60% go unbroken.. good weight)

  12. Aubrey

    Back Squat
    (5x) 55-65-75-80-85+
    155-185-195-205-235# (x5)
    Tough with sled legs…

    12-9-6 reps
    Hang Squat Clean (165/115#/65%)
    Burpee Over Bar (lateral)
    4:13 I think…@ 85#

  13. Its been a while since I’ve posted. My morning has been taken up by a very cute puppy, and I just haven’t found the time!!

    Welcome to Murray this morning and welcome back Kelly. It was a big, fun class for sure.

    After 5K rowing yesterday and 10 sled pushes of 50′, my legs were a little worn out going into this morning.

    Back Squat x 5
    55, 65, 75, 80, 85(5) Shared the bar with my sistas Kelly and Heidi.

    WOD
    12-9-6
    Hang Squat Clean (35# was lots)
    Burpee Over Bar (Lateral Jump)

    7:44

    Cashout: Couch Stretch & 3K row for Team 7

    Thanks Shane!!

  14. WUx1 + some rowing for the team.

    Back Squat
    5 x 55-65-75-80-85+

    155-185-210-225*-235X 6. (* the 225 i was not low enough for the last reps. Focused on this on the 235 all were good)

    12-9-6 reps
    Hang Squat Clean (165/115#/65%) #105 -(Unsure what my HSC should be but it felt light. Kept it this way to avoid too much pressure on right shoulder)
    Burpee Over Bar (lateral)

    Time: 3:12

    Well done 6am’ers!

    Thanks Shane!

  15. Chantal C

    Back Squat

    55% – 65lbs
    65% – 75lbs
    75% – 85lbs
    80% – 90lbs
    85% – 95lbs x 2… felt super heavy today.

    12-9-6
    Hang Squat Clean
    Burpee over bar
    Time 6:05

    Had a great time sharing the bar with Steve, Lisa and Laura!
    Thanks Blake!

  16. Rémi B

    Back Squat
    5 x 55-65-75-80-85+
    185-245-285-305-325×5

    12-9-6 reps
    Hang Squat Clean 165# – 6&6 then sets of 3s to the end
    Burpee Over Bar (lateral) – slow with a little time before lifts

    5.51 Rx’d

    Thanks Shane, great job 6amers! So good to be back after the flu. I missed you guys!

  17. Shane Hayes

    Mobility and Wu
    39 birthday burpees for Christina!! Happy birthday
    Back Squats x 5 with Frankie
    250/285/340/365/385 x 8!!

    Wod rx’d
    4:48
    Lost a bit of time after I tore my thumb a bit…. Gotta stop chewing my fingernails..

    Great class Amanda!!

  18. Janelle

    Back Squat
    55% – 105lbs
    65% – 125lbs
    75% – 140lbs
    80% – 150lbs
    85% – 160lbs x 10

    12-9-6
    Hang Squat Clean (80#)
    Burpee over bar
    Time 5:44

    Thanks Amanda!

  19. Laura

    Back Squat
    5 x 55-65-75-80-85+
    65-75-85-95-100# x 10 reps

    12-9-6 reps
    Hang Squat Clean @65#
    Burpee Over Bar (lateral)

    Time: 4:27

    Thanks Blake!

  20. Mario Richard

    Back Squat x 5
    55-65-75-80-85+
    170-205-225-245-265# x 5 reps (legs were not feeling it today)

    12-9-6 reps
    Hang Squat Clean @ 135#
    Burpee Over Bar (lateral)

    (Broke up the cleans 8-4, 4-3-2, 3-3 with minimal rest)

    Time: 4:28

  21. Mike Moody

    Back squats with rob ( we were the only 2 in the 7 am for Matt rose to laser focus on our excellent form)

    195×5
    225×5
    265×5
    285×5
    305×2 ( just no gusto today after big weekend in Halifax but what an effort !!)

    WOD
    12-9-6
    Hang squat clean (140 #)
    Burpees lateral over bar ( non RX of course )

    6:58
    Contemplated rowing but chose to ” cheer ” on rob and Anthony again

  22. Samantha C

    Back Squat

    55% – 75
    65% – 85
    75% – 100
    80% – 105
    85% – 115x 7 a 2 rep PR

    12-9-6
    Hang Squat Clean 40#
    Down ups over bar
    Time 6:52

  23. Marcy

    Back Squats:

    55-65-75-80-85 lbs *5

    Completed 10 reps @ 85lbs, next time will base off higher than 100lb 1RM

    12-9-6
    Hang Squat Clean (50 lb)
    Burpee over bar
    Time 5:38

  24. Remi F

    Back Squat
    5 x 55-65-75-80-85+
    125-150-170-185-195# (7 reps)

    12-9-6 reps
    Hang Squat Clean (165/115#/65%) @85#
    Burpee Over Bar (lateral)
    4:43
    HSC felt good at this weight.

    I’m happy with the back squat progress. 20# heavier with the same sets/ # of reps.

  25. Kevin

    Still coughing from this one…

    Back Squats x5
    135-185-225-250-270-285×9 (almost a max out!)

    WOD Rx’d
    5:02

    HSC – 9+3 / 6+3 / 6
    Burpees – slow!

  26. francis landry

    wux1
    group wu

    Back Squat -5 x 55-65-75-80-85+
    185-225-255-275-285×10

    WOD
    12-9-6 reps
    Hang Squat Clean #135
    Burpee Over Bar (lateral)

    Time: 7:20 hangs are not my forte – very slow

  27. Marcel

    Back Squat
    5 x 55-65-75-80-85+

    155-185-215-230-245 X 6

    12-9-6 reps
    Hang Squat Clean (165/115#/65%) 105#
    Burpee Over Bar (lateral)

    Time: 5:50

  28. Melanie Bourque

    Back Squat
    5 x 55-65-75-80-85+
    105-125-140-(150# x 3 reps)

    Squats felt terrible!! Didn’t even make it to my last set. First day back after being sick & away for 12 days.

    12-9-6 reps
    Hang Squat Clean @65#
    Burpee Over Bar (lateral)

    Time: 5:14

  29. Roxanne

    Back Squats x 5
    115-125-135-145-155 x 10
    Need to go heavier.

    WOD
    Hang squat cleans 55#
    Step out and in burpees over bar
    7:45 min

  30. Back Squat
    5 x -65-75-85-85-85
    Went off of Michelle’s numbers and they were a bit heavy for me today, so stuck to the same weight for last 3 sets.

    12-9-6 reps
    Hang Squat Clean (35#)
    Burpee Over Bar (lateral) – stepped over
    Time: 7:21

  31. Derek

    Back Squat
    5 x 55-65-75-80-85+
    135-175-215-225-245 x7 can go higher ,back squats flare up something in my right shoulder /trap
    12-9-6 reps
    Hang Squat Clean (95#)could have gone a little heavier but tonight wasn’t my night
    Burpee Over Bar (lateral)

    Time was around 7:20

    Thanks Marcel

  32. Mario A.

    Crossfit.com 2018.01.30

    7 rounds:
    14 DB deadlift 50/35
    14 DB shoulder press, alt.
    = 9:51 @ 25#

    Presses were sticky point, most rounds split 8-6.

  33. Tracy

    Back Squat
    5 x 55-65-75-80-85+
    80 – 95 – 110 – 115 – 125 (x6)

    12-9-6 reps
    Hang Squat Clean with #65
    Burpee Over Bar (lateral)

    Time 7:10

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