Ruckers!

11
Jun

Ruckers!

‘RCMP WOD’
Run 1km
100 Pushups
200 Situps
300 Squats
Run 1km
*Complete each task before moving on to the next. Scale as needed.

Congrats to our CFM Ruckers for earning their patches this weekend!

26 Responses

  1. Mario A.

    RCMP WOD = 41:16 scaled
    *Runs = 800m
    *Reps 70% > 70/140/210

    Open gym:
    5rds NFT: 10 good AM 15# + 10 ring rows
    NFT: 50 box step ups 20″
    Hamstring stretching

  2. Shawn Johnson

    WOD Rx = 45.20

    Pushups went from 5s to 2s pretty quick
    situps were mostly steady.
    squats, tried for mostly sets of 25
    last run was slow

    Thanks morning crew!

  3. Del

    ‘RCMP WOD’
    Run 1km 5:06
    100 Pushups 11:20 3 sets of 5s some sets of 3 then quick singles
    200 Situps 21ish 40 then sets of 5 with brief breaks
    300 Squats 30:00 40ish then sets of 10 with brief breaks
    Run 1km
    35:22

    Calf feeling better – Runs went well but didn’t push too hard

    Thanks Kevin!

  4. Fred

    RCMP WOD’
    Run 1km
    100 Pushups – first set was larger with following decending sets from 5 to 2 reps per set (ok)
    200 Situps – first set 20 then mostly 10 with a few 15 reps per set (ok)
    300 Squats – first set was 20 then set of 10 (these were slow and were time was lost)
    Run 1km

    Rx time 38:16

  5. francis landry

    ‘RCMP WOD’
    Run 1km – completed in 5 min
    100 Pushups – completed at 14 minutes
    200 Situps
    300 Squats – completed at 39 minutes
    Run 1km

    I had 200m left at 44:50
    squats were slow and lower back was getting sore…should have raised my shoulders more during squats.

  6. Stephanie Davis

    ‘RCMP WOD’ / scaled

    Row 1250m
    50 Pushups (Knees)
    100 Situps (AbMat, unbroken)
    150 Squats (Sets of 10)
    Row 1250m

    Time 37:31
    Thanks Marcel, encouraging as always!

  7. Jeremy L

    Wod :
    1km run
    100 pushups
    100 situps ( I was hoping for 200)
    300 air squats
    1km run

    Time was 44.15 ish

    Thanks for the fun class Amanda!
    Great job 5 pm.

  8. Lisa MacLaughlin

    ‘RCMP WOD’
    Run 1km
    100 Pushups (55 -100 were from knees)
    200 Situps
    300 Squats
    Run 1km
    *Complete each task before moving on to the next. Scale as needed.

    39:30mins

  9. Rémi B

    ‘RCMP WOD’
    Run 1km sub 4
    100 Pushups 5s diminishing to 1s over time 7ish minutes
    200 Situps – quick sets of 10 – 11ish minutes
    300 Squats – big chunks with minimal rest – 8ish minutes
    Run 1km 5ish

    35.13 Rx

    Great job 7pm, thanks coach Marcel!

  10. Warm-up + Mobility x 1
    Group Warm-up

    ‘RCMP WOD’
    Run 1km
    100 Pushups (5s, then 3s, then 2s) Also Hand Release from toes
    200 Situps (120, 50, 30 )
    300 Squats (all sets of 25 – slow and steady)
    Run 1km

    51 minutes and something (over the cap but kept going)

  11. Heather cooper skeard

    RCMP WOD

    Row 1250m
    100 push-ups
    200 sit ups
    300 squats
    Row 1250m

    Time = 38:09

    That rowing made it so much harder

  12. Aubrey

    RCMP Hero WOD at CrossFit Moncton tonight was a cough inducing, butt kicker…got er done in 41:57
    1km run
    100 push-ups
    200 sit-ups
    300 squats
    1km run
    *must do in order*
    #herowod #rcmp #rip

  13. Lisa MacLaughlin

    ‘RCMP WOD’
    Run 1km
    100 Pushups (pushups 55-100 from knees)
    200 Situps
    300 Squats
    Run 1km
    *Complete each task before moving on to the next. Scale as needed.
    39:30

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