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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Monday WOD

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Jan.6 – SMALL CHANGE LIFESTYLE CHALLENGE (last day to sign up)
Jan.9 – BAD ASS MOBILITY CLASS
Jan.19 – ROWING CLINIC (only 8 spots left)

Back Squats X3
55-65-75-80-85+

AMRAP in 12 min
15 Wallballs (20/14# @ 10/9’)
15 Pullups
15 Sit-ups

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37 Responses to “Monday WOD”

  1. Back Squats x3
    120-140-165-175-185×8

    WOD #14
    181 reps

  2. Back Squats X3
    %55-65-75-80-85+
    #65-80-90-95-100 (x10)

    AMRAP in 12 min
    15 Wallballs (8# / 9’)
    15 Pullups (RRs)
    15 Sit-ups (abmat)

    4 rounds + 9 WBs
    189 reps

    Thank you Ms. Ingrid.

  3. Back Squats X3 Based on 210
    55-65-75-80-85+
    115#,135#,160#,170#,180#x10

    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’) used 14#
    15 Pullups
    15 Sit-ups

    198 reps

  4. Back Squats x 3 (based off 200#, 1RM is 215)
    55-65-75-80-85+
    110-130-150-160-165 (10 reps) Thanks for the spot Gabe and Gilles!

    AMRAP in 12 min
    15 Wallballs (14# @ 9’)
    15 Pullups
    15 Sit-ups (Abmat)

    Total: 203 reps. Started out RX then subbed 5 ring rows in 3rd round and 10 pull-ups for remaining

    Thanks Ingrid! Good work everyone 🙂

  5. Back Squats x3
    120-140-165-175-185×10
    Guess I’m going up next week

    AMRAP 12 min
    15 wall balls 14#
    15 ring rows
    15 abmat situps

    4 rounds + 2 ring rows = 197 reps

  6. Back Squats X3
    55-65-75-80-85+
    Worked up to 115 for 7 reps

    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’) – 14#
    15 Pullups
    15 Sit-ups

    Started with pull ups but my open wounds from Friday’s toes to Bar started bleeding through even the tape ,.. so switched to ring rows after 10 Pullups in first round

    205 reps

  7. Back Squats X3 (based on 290#)
    55-65-75-80-85+
    160-185-215-230-245×6

    AMRAP in 12 min as RX’d
    15 Wallballs (20# @ 10’)
    15 Pullups
    15 Sit-ups (ab mat)

    Total–>244 reps

    Thanks Ingrid!

  8. Back Squats X3
    55-65-75-80-85+
    6 Reps at 160 lbs

    AMRAP in 12 min
    15 Wallballs 12 lbs
    15 ring rows
    15 Sit-ups
    5×45 + 31= 256
    * likely need 15 lbs wb next time and challenge myself with steeper incline on RR.

  9. Back Squats X3 – Used 235# as 1RM
    55-65-75-80-85+
    120-145-165-175-185#x7

    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’) – 16#
    15 Pullups – Ring rows
    15 Sit-ups – w/ Abmat
    Score: 210

    Dialed back my numbers. Reload week for me after almost 1 month with little to no lifting and WODs.

  10. Back Squats X3
    55-65-75-80-85+
    100-120-140-150-160 x10

    AMRAP in 12 min
    15 Wallballs (8# @ 9’)
    15 Pullups
    15 Sit-ups
    4 RNDS + 14 wallballs
    =194
    Thanks Blake!

  11. Back Squats X3
    55-65-75-80-85+
    135-195-245-275-295-295(5)

    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’)
    15 Pullups
    15 Sit-ups

    240 reps I did it rx but my chin did not go over the bar on everyone of my butterfly pull ups…but overall it went pretty good….I did sets of 4-6. work in progress

  12. Squats
    125-135-145-155-165 x 5
    Stopped at 5 and went super light cause of the babe

    Wod
    Baby rx (sub sit ups for knee raises) = 201 reps
    Grip was shot because of the knee raises and pull ups

  13. Back Squats X3
    55-65-75-80-85+
    135,185,225,255,275*7
    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’) #14 need to move up
    15 Pullups Ring Rows
    15 Sit-ups
    240 reps
    Thanks Blake!

  14. Back Squats x 3
    105-125-145-150-160(x 5 reps….holy ‘ol head spins)

    WOD:
    12 min AMRAP
    15 Wallballs – 14#/9’
    15 Pull Ups (1st Round 10 PU/5 \RR- 2nd & 3rd Rounds 5 PU + 10 RR)
    15 Sit ups (Ab Mat)\
    3 Rounds + 15 WB + 1 PU = 151 Reps

  15. Back Squats x3
    185-205-225-245-255-275×10
    Scaled back a bit this week to help my back

    WOD #20
    218 reps
    Did ring rows. All WB unbroken

  16. Back Squats X3
    55-65-75-80-85+
    85-100-115-120-130#(9 reps)

    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’)
    15 Pullups
    15 Sit-ups
    187 Rx

    Thanks Amanda!

  17. Back squats
    55% to 85+%
    85# to 130#(10 reps)
    Thanks for sharing the bar Laura!

    WOD
    240 reps
    10# wall balls
    Ring rows

    Thanks Amanda!

  18. mob wux1
    back squat x 3
    160-185-215-230-245×10
    AMRAP in 12 min
    15 wall ball 14 #
    15 pull up( ring row )
    15 sit up
    225

  19. Back Squats X3
    55-65-75-80-85+
    215-255-295-315-335(4)

    AMRAP in 12 min
    15 Wallballs 14#
    15 Pullups
    15 Sit-ups

    200 reps
    Great to be back after 2 weeks off!

  20. Back Sq x3
    90/110/125/135/140(7)

    Amrap 12 mins
    15 WB(8#)
    15 RR
    15 Situps
    Total- 210reps

  21. Back Squat 3x
    70-85-100-105-110 (x6)

    WOD with ring rows and 10# wall ball
    204 reps

  22. Back Squats X3
    55-65-75-80-85+
    Based on 200#
    110/130/150/160/170 for 10. Kept it lighter to work on getting low.

    AMRAP in 12 min
    15 Wallballs (20@ 10/
    15 ring rows
    15 Sit-ups
    4 rounds with 15wb and 5 rr

  23. Back Squats X3
    55-65-75-80-85+
    225-265-305-325-345 x4
    AMRAP in 12 min
    15 Wallballs (20# @ 10’)
    15 Pullups(ring rows)
    15 Sit-ups

    Twicked shoulder so switched to ring rows
    Score 202

    Thanks Marcel !

  24. Back squats x 3
    255,305,350,375,395 x 6

    Wod rx’d
    282 reps
    6 rounds + 12 wallball
    All unbroken except one round of pullups, bicep was feeling pretty tight… Hopefully loosens up…

  25. Went light on squats due to a nasty hamstring.

    135 155 175 185 205

    WOD

    14# & ring rows

    209 reps

  26. Back Squats X3
    55-65-75-80-85+
    135-155-180-190-205 (3)

    AMRAP in 12 min
    15 Wallballs (14#)
    15 Pullups (ring rows due to shoulder feeling tired from last weeks pull-ups)
    15 Sit-ups

    215 reps

  27. Back Squats x 3
    55-65-75-80-85+% (Based on 90#)
    = 50-60-65-70-75×10

    AMRAP in 12 min
    15 Wallballs (20/14# @ 10/9’) … 6#
    15 Pull ups … Ring Rows
    15 Sit-ups … w/abmat

    3 Rds + 8 WB = 143 Reps

    Thanks, Cara!

  28. WOD rx’d: 178

  29. WU + MOB x 1
    Group WU + MOB

    Back Squats x 3
    55, 65, 74, 80, 85(10)

    AMRAP 12 Min
    15 WB @ 8#, 9’
    15 Ring Rows (hard)
    15 Sit-ups

    4R 15 WB – 195 Reps

    Thanks Christina and Cheryl for the push on Back Squats.

    Fun class Ingrid!

  30. Subbed pendlay row for back squats. Groin is starting to feel much better but still not 100% so playing it safe.

    4 x 10 (65/75/80/85)

    AMRAP — subbed WB for PPWB. 5 + 7 (232 reps)

  31. 5-65-75-80-85+
    90 – 105 – 125 – 135 – 140×4
    I was definitely feeling the Christmas break today!

    AMRAP in 12 min
    15 Wallballs (12# @ 9’)
    15 Pullups (hard ring rows)
    15 Sit-ups (ab-mat)
    3 rounds plus 15 Wallballs and 12 ring rows
    162
    I was super pleased I managed 3 of my 4 sets of wallballs unbroken!! I might try 14# next time 🤔

  32. Wod- 202 Rx

  33. Wod only on 1/11

    Used 14# med ball and ring rows

    5 rounds even.

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