The CrossFit Moncton blog


Clean progressions AMRAP in 20 min9-12-15-18-21…Hang Power Cleans (115/85#)8 Toes to Bar200m Run

Back Squats and a little EMOM

Back Squat x315 min, keep weights moderate (70%) EMOM for 15 minMin 1 – 15 Wall Balls (20/14# @ 10/9’)Min 2 – 15 Down-upsMin 3…


JerryRun 1 mileRow 2kRun 1 mile Link to last time:

DB Fun

EMOM for 12 minMin 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)Min 2 – 1/4 Turkish Getup + 1/2 TGU +…


For 25 mins, Rotate Between:5 Front to Back Scales/side15 sec L-sit15 sec Free Handstand20 sec Plank30 sec Standing Straddle Stretch Last time:

Half Hotshots 19

Power Cleans x510 min to build Half Hotshots 193 rounds30 Squats19 Power Cleans (135/95#)7 Strict Pullups400m Run*20 min cap Link to last time:


Deadlifts6 min to build to wod weight McGheeAMRAP in 30 min5 Deadlifts (275/185#)13 Pushups9 Box Jumps (24/20”) Link to last time:

Front Squats and Cardio

Front Squat x2Build to a heavy set AMRAP in 5 min25 Double Unders10 Cals on Rower Rest 2 min AMRAP in 5 min50 Double Unders10…

Deadlifts are my favourite!

Deadlift x5Build up to wod weight 4 rounds9 Deadlifts (185/135#)18 Wall Balls (20/14# @ 10/9’)200m Run

Tough Tabata

DB Press x54-6 sets 8 rounds Tabata:DB Push Press (R)Leg LeversDB Push Press (L)Leg Levers*50/35# Last time:

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