Style Sampler
Layout Style
Patterns for Boxed Mode
Backgrounds for Boxed Mode
Legnog
Dec
22
Build up to back squat weight
“Legnog”
21-18-15-12-9-6-3
Back Squat (115/85#)
Mountain Climbers (2-ct)
Optional Cashout
3-4 rounds for Quality
10 1/4 Turkish Getups
30 sec Side Plank (R)
10 1/4 Turkish Getups
30 sec Side Plank (L)
Christine levelled up to Orange!
© 2020 CrossFit Moncton Inc.
Gabriel
Gabriel December 22, 2020 at 7:33 am
Build up to back squat weight
95-135×10-155×5
“Legnog” @ Brown
21-18-15-12-9-6-3
Back Squat (115#) -unbroken
Mountain Climbers (2-ct)
Time–>6:32
Cash out 2 rounds @ 30# KB
Merci Ingrid!
Rémi F.
Rémi F. December 22, 2020 at 7:56 am
21-18-15-12-9-6-3
Back Squat (75#) – did blue level… neck+knee pain prior to wod. Knee felt ok during wod, but the neck not so much
Mountain Climbers (2-ct)
8:34, next time purple should be ok
Joe McSheffery
Joe McSheffery December 22, 2020 at 9:27 am
Build up to back squat weight
I just built up to 115#
“Legnog” @ Brown
21-18-15-12-9-6-3
Back Squat (115#) -unbroken
Mountain Climbers (2-ct)
Time–>7:31
Cash out 2 rounds @ 30# KB
(Thanks for the template Gabe)
Nick Simpson
Nick Simpson December 22, 2020 at 12:28 pm
“Legnog” Blue
7:11
Laura
Laura December 22, 2020 at 12:51 pm
Build up to back squat weight
“Legnog”
21-18-15-12-9-6-3
Back Squat (65# – level is brown, but did purple because my front squat is much lower)
Mountain Climbers (2-ct)
Optional Cashout @20#
Thanks Kevin!
Ryanne
Ryanne December 22, 2020 at 1:49 pm
Same strategy here !
Jordan Sanipass
Jordan Sanipass December 22, 2020 at 12:57 pm
Build up to back squat weight
I just built up to 115#
“Legnog” @ Brown
21-18-15-12-9-6-3
Back Squat (115#) -unbroken
Mountain Climbers (2-ct)
Time: 9:36.
Cash out: 2 rounds @ 25#
2nd
“Legnog”
21-18-15-12-9-6-3
Back Squat (65#) -unbroken
Mountain Climbers (2-ct)- sub sit-ups
Time: 8:19
Fred
Fred December 22, 2020 at 1:17 pm
Legnog”
21-18-15-12-9-6-3
Back Squat (115/85#) – Scaled to 95#
Mountain Climbers (2-ct)
Time: 8:08
Weight was good.
Optional Cashout
3-4 rounds for Quality
10 1/4 Turkish Getups
30 sec Side Plank (R)
10 1/4 Turkish Getups
30 sec Side Plank (L)
3 rounds @ 35#
Planks were spicy after the 1/4 git ups!
Cheryl
Cheryl December 22, 2020 at 1:57 pm
Build up to back squat weight: 35-45-55#
“Legnog” (Orange)
21-18-15-12-9-6-3
Back Squat (45#)
Mountain Climbers (2-ct)
8:46
Optional Cashout
2 rounds for Quality @ 15# KB
10 1/4 Turkish Getups
30 sec Side Plank (R)
10 1/4 Turkish Getups
30 sec Side Plank (L)
Thanks Kevin!
John Gunn
John Gunn December 22, 2020 at 2:07 pm
1 mile ruck
Legnog @ Orange
10:41
olivierhuebscher
olivierhuebscher December 22, 2020 at 2:18 pm
“Legnog” @ Brown
21-18-15-12-9-6-3
Back Squat (115#) -unbroken
Mountain Climbers (2-ct)
Time: 6:58
Getting the bar into the back rack was a challenge and took some time between sets. All sets unbroken though
Janet
Janet December 22, 2020 at 3:00 pm
Build up to back squat weight
“Legnog” purple
21-18-15-12-9-6-3
Back Squat (65# )
Mountain Climbers (2-ct)
9:02
Kristen
Kristen December 22, 2020 at 3:39 pm
Built up to 65# back squat
“Legnog”
21-18-15-12-9-6-3
Back Squat 55#
Mountain Climbers (2-ct)
10:05
Kevin
Kevin December 22, 2020 at 5:16 pm
Build up to back squat weight
65-95-115
“Legnog”
21-18-15-12-9-6-3
Back Squat (115#)
Mountain Climbers (2-ct)
Unbroken
6:25
Round of 15 was tough. Shoe came untied too. Sub-6 is possible.
John Hunt
John Hunt December 22, 2020 at 6:29 pm
Legnog
21-18-15-12-9-6-3
Back Squat 95#
Mountain Climbers (2-ct)
10:04
Optional Cashout
2 rounds for Quality
10 1/4 Turkish Getups 20#
30 sec Side Plank (R)
10 1/4 Turkish Getups 20#
30 sec Side Plank (L)
Thanks Kevin!!
Leondra macrae
Leondra macrae December 22, 2020 at 8:15 pm
21-18-15-12-9-6-3
Back Squat 45#
Mountain Climbers (2-ct)
9:59
Daniel L Davey
Daniel L Davey December 22, 2020 at 8:50 pm
Wod @115# brown
6:57
Slow transition to mountain climbers. Didn’t rush them.
Back squats unbroken. Another wod I would like to do again.
Amanda
Amanda December 23, 2020 at 9:04 am
WOD with 65#
I don’t remember my time – I think 9:48 or 10:48
My Christmas diet is catching up to me, I was a bit nauseous on the back squats and had to do them a bit slow.
Aubrey
Aubrey December 23, 2020 at 8:03 pm
Legnog
21-18-15-12-9-6-3
Back Squat 95#
Mountain Climbers (2-ct)
8:54
Optional Cashout
3 rounds for Quality
10 1/4 Turkish Getups 25#
30 sec Side Plank (R)
10 1/4 Turkish Getups 25#
30 sec Side Plank (L)
Thanks Kevin!!
Neil
Neil December 29, 2020 at 12:07 pm
Legnog
21-18-15-12-9-6-3
Back Squat (65#) -unbroken
Mountain Climbers (2-ct)
Time–>10:02
Cash out 2 rounds @ 20# KB
heididaigle
heididaigle December 30, 2020 at 5:30 pm
21-18-15-12-9-6-3
Back Squats @ 55#
Mountain Climbers
Time – 11:49
This was fun at the time but Legs were ruined for days after