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

Tuesday WOD

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CrossFit Kids Little Ninjas – Starts Feb.2!

Press x 5
55/ 65/ 75/ 80%/ 85%+

21-15-9 reps for time of:
Push Press (135/95#/60%)
Knees-to-elbows

Welcome to the 500 Club Crystal!

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29 Responses to “Tuesday WOD”

  1. Press x5
    75-90-105-110-115×7

    21-15-9
    Push Press @120
    K2E

    Time = 8:13

  2. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    Worked up to 70# for 5 reps

    21-15-9 reps for time of:
    Push Press (135/95#/60%)
    Knees-to-elbows
    Used 65#
    Time 7:53

  3. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    135# x 7

    21-15-9 reps for time of:
    Push Press – 120#
    Knees-to-elbows – Knee Raises

    TIME: 7:30

  4. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    70-85-95-105-110 (5 reps)

    21-15-9 reps for time of:
    Push Press (85#)
    Knees-to-elbows (some K2E/ more knees-to-triceps)

    8:20
    Next time go heavier on push press

  5. Press x 5 (1RM 65#)
    55/ 65/ 75/ 80%/ 85%+
    # 35-45-50-55-60 (x2)

    21-15-9 reps for time of:
    Push Press (60%) 40# – next time a little heavier
    Knees-to-elbows (Hanging knee raises)
    5:29

    Thanks for the Press coaching tips Ingrid!

  6. Press x 5 – 145# 1RM
    55/ 65/ 75/ 80%/ 85%+
    80-95-110-115-125 (x7… failed on 8)

    21-15-9 reps for time of:
    Push Press (135/95#/60%) – Used 105#, 60% of 180#)
    Knees-to-elbows
    Time: 7:03

    Notes:
    – PP: 12-9 / 8-7 / 5-4 was plan
    – K2E: tried sticking w/ not letting go of the bar for sets of 3 (definitely opportunity for improvement in rig movements)

  7. Press x 5 Based on 115#
    55/ 65/ 75/ 80%/ 85%+
    65#, 75#, 85#, 90#, 100# x 9. Failed on the 10 rep

    21-15-9 reps for time of:
    Push Press (135/95#/60%) used 95#
    Knees-to-elbows
    Time: 5:15

  8. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    105-125-145-155-165(7)

    21-15-9 reps for time of:
    Push Press (135/95#/60%)
    Knees-to-elbows

    5:43rx well my brain was wanting to push jerk and Kevin was calling me out hard…so I switched to strict for 10-12 to try to teach my brain a lesson. I feel like it was all push presses after that….I definitely could get a better time on this one if my brain would cooperate. Next time complete the push press/knees to elbows in 8/7/6, 6/5/4, 5/4.
    fun class….and Jack worked out with me …so that made it awesome.

    • Press x 5
      Push press
      95-105
      Shoulder press
      85-95-100

      WOD
      95lbs
      Knee raises
      4:13

      Nice class Ingrid, sorry for not listening on the presses 😱😭😘

  9. Press x5
    40/45/55/60/65(2)

    Wod
    21-15-9
    Push press (55#)
    Hanging knee raises
    Time- 5.11

  10. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    95-115-135-145-155(5)

    21-15-9 reps for time of:
    Push Press (135#)
    Knees-to-elbows

    5:03 Rx

    Thanks Cara!

  11. Press x 5
    55/ 65/ 75/ 80%/ 85%+ (Thanks for sharing the bar Christie!)
    50-55-65-70-75#x3

    21-15-9 reps for time of:
    Push Press (@55#)
    Knees-to-elbows (Knee raises)

    Time: 3:48
    Could have gone heavier on Push Press as they were all unbroken.
    Should probably work on Knees-to-elbows…

    Thanks Cara! Good work everyone 🙂

  12. Press x5
    85-105-115-125-135×10

    Wod
    21-15-9
    Push press (135#)
    Hanging knee raises to arm pits
    Time- 6:29

  13. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    50-55-65-70-75# x6
    (Thanks for sharing the bar Kelly!)

    21-15-9 reps for time of:
    Push Press (@55#)
    Knees-to-elbows (Knee raises)

    Time: 4:08
    Should have gone heavier on the presses / 65# next time.

  14. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    Based on 125#1rm
    Ended with 110# for 4 reps.

    21-15-9 reps for time of:
    Push Press (135/95#/60%) used 95#
    Knees-to-elbows (high knee raises)
    6:43

  15. Wod- 8:20 Rx’d
    Should have went lighter. Marcel tried to tell me. He was right btw (Heidi)

  16. Press x5
    85-100-115-125-130×5

    21-15-9
    Push Press @115
    K2E

    Time = 6:43

  17. 37 B Burpees for Trent
    press x 5
    65-75-85-90-95×4
    21-15-9
    push press 105#
    K2E knee raise
    3:48

  18. Press x 5
    55/ 65/ 75/ 80%/ 85%+

    75-95-105-115-120 x 5

    21-15-9 reps for time of:
    Push Press (135/95#/60%) used 95#
    Knees-to-elbows did Hanging Knee Raises

    Time 5:47

    Thanks Amanda!

  19. Press x 5
    40-45-50-55-60 (x6)

    WOD at 60# with hanging knee raises
    7:28. Really enjoyed that one!

  20. Warmup and 37 birthday burpees for Trent!

    Press x 5
    55, 65, 75, 80, 85%
    30, 35, 40 45, 50(4)

    21-15-9
    Push Press @ 45
    Knee Raise
    6:26

    Nice to see you today Coach Shane! Thanks for sharing the bar today Candace!

  21. Press
    85/100/115/125/130 x 8

    Wod rx’d
    4:08
    Room for improvement, this had a Fran type feeling with the pace I started with.. Lol

    Thanks for the great class Amanda

  22. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    55/ 65/ 75/ 80 / 85# x 10 based off lighter number for shoulder.

    21-15-9 reps for time of:
    Push Press (135/95#/60%) used 75# was too light
    Knees-to-elbowish

    5:46

    OG:
    Work up to a heavy power clean
    Built from 95# to 165# which is a pr, tried 175 but failed.

  23. Wod with 55#: 8:03
    Went light on the PP to allow for my slow K2E’s

  24. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    55/ 65/ 75/ 80 / 85# x 7

    21-15-9 reps for time of:
    Push Press (135/95#/60%) used 95#
    K2E close on these def high knees
    6:57
    Thanks Shane!

  25. Press – 50/60/70/75/ 5 @ 77

    WOD – 7:34 with 75#

    Open Gym

    DB Bench Press 10 x 10 — moving bench position down one notch every two reps, until laying flat — 20# x 4 sets; 25# x 4 sets; 30# x 2 sets

    DB Triceps Extensions 5 x 8 — 10#/12#/15# x 3 sets

    Power cleans 5 x 5 right into 5 sandag cleans

    95/100/105/110/115 and 60/65/70/75/80 — We used weight inside the 60# bag instead of using the 80# bag and the cleans went really well on the sandbag.

  26. Open Gym

    DB Bench Press 10 x 10 — moving bench position down one notch every two reps, until laying flat — 20# x 4 sets; 25# x 4 sets; 30# x 2 sets

    DB Triceps Extensions 5 x 8 — 10#/12#/15#/15#(very broken on 2nd set at 15#)/12#

    Power cleans 5 x 5 right into 5 sandag cleans
    80/85/90/95/100/105# and 60/65/70/75/80# using 60# bag w/ plates

  27. Press x 5
    55/ 65/ 75/ 80%/ 85%+
    45 – 55 – 65 – 70 – 75×3
    I hope some day, these will make sense..

    21-15-9 reps for time of:
    Push Press (60#)
    Knees-to-elbows
    8:41
    Didn’t quite get knees to elbows, but I got really close. I am getting better at the kip I think.
    Open Gym fun
    DB bench 10 x 10
    10 Goblet squats 30#
    4×15 – 3×20 – 2×25 – 1×30
    10 Goblet Squats after each set 30#
    DB Tricep Extensions 5×8
    8 – 2×12 – 2×12
    Power Clean 5×5
    75 – 80 – 85 – 90 – 95
    5 Sandbag Cleans after each set
    60 – 65 – 70 – 75 – 80
    I tested a theory and just kept adding plates to the 60# bag.. I was happy I managed the 80#, 5 times! Now ro get proficient at the real 80# bag!

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