Registration is now open for the 3rd Annual Atlantic Hopper Event. If you don’t know what the Hopper is, hop on over to the website.
Goat Day
AMRAP in 20min of:
Your top 3 Goats (things that kick your butt)
Have them picked before you come and youβll find out the reps when you get to the gym
If youβve done this workout before (Oct.4/10), you may want to try it again to see if youβve improved.
Check out last years Hopper video by Patrick Arseneau.
[vimeo=http://www.vimeo.com/13888029]
I am jacked up after seeing the video. I am registering now.
Front Squats x5
95-115-135-155-175
WOD: “Goat”
AMRAP in 20 minutes
3 Deadlifts 225lbs
7 Hand Stand Push Ups (25lbs plate on floor)
9 Wall Balls 20lbs
6 rounds + 1 HSPU
I picked good goats this morning. That really kicked my ass. Each rep was as hard as the other.
That’s 5 Dead Lifts
Is there a limit for how many people can register?
96
WU x2
Strength: Shoulder press
10x 20-25-25-25 (sprained wrist)
WOD: Top 3 goats
AMRAP in 20 minutes
5 1-armed deadlifts (55#)
7 V-snaps
30 sec plank
= 12 rounds
Deadlifts were a bit too light. Planks were horrible.
Strength: Deadlift X 3 100-115-125-135-145
WOD
AMRAP in 20 min.
5 DU
7 push-ups (knees)
9 burpees
9 rounds plus 2 burpees
I liked the video too, I think I am going to register!
WU x2
Strength: Shoulder press x 5
45,50,55,65,70×3,70×3
WOD: Top 3 goats
AMRAP in 20 minutes
5 double under
7 push press (45#)
9 push jerk (45#)
score – 4 rounds & 5 double under
need to work more on DU
WU x2
Strength: dead lifts x 3
160,185,205,225,245
WOD: Top 3 goats
AMRAP in 20 minutes
5 double under
7 overhead squats (65#)
9 pull up (yellow band)
score β 6 rounds & 5 OHS
Great job on your Double-Unders, Gilles! π
Wu x 2
Strenght: front squat 5s. 135-225-235(pr for reps)-245( pr for reps)
Goats
5 toes 2 bar
7 burpees
9 du’s
11 rounds plus 1 t2b
Registered for the hopper event………..Martine made me do it
WU x 2
Strength: OHS (3x)
45-55-65-75-85(failed)
WOD amrap 20min
5 OHS (55#)
7 wall balls (14#) 10′
400m run
Total 5 rounds in 20:17
Wanted to quit and walk every second I was running but didn’t. Struggled a lot with 10′ wall balls.
And, you were givin-er-some on the last run!! Way to go!
Wow Martine! Awesome results on a goat WOD – congrats!!! π
WU x2
OHS x3
50-55-60-65-70
Goat WOD
AMRAP in 20 min
5 Thrusters(65#)
7 Ring Dips(Green)
9 Toes to Bar
8 rounds + 4 Thrusters
CFWU x 2
Shoulder Press
5×95
5×105
5×115
5×130
3×145
WOD: “Goats” In 20 minutes
5 OHS #75
7 DU’S
9 V Snap
11 Rounds
Shoulder Press 5RM -> 45-45-50-55-60
“Oh My Aching Goat”
AMRAP in 20 minutes of:
5 Ring Dips (1st round on yellow, rest on green)
7 Front Squats (55#)
9 Wall Balls (10#) I’m hitting about 9 1/2 feet most of the time.
7 rounds
Welcome back, Jane & Guy!
shoulder press 1 x 75, 75, 80 (not enough rest between rounds & probably too much teacher talk)
amrap in 20 min:
5 OHS @ 15, 7 WB @ 10, 30 sec planks
8 rounds plus 5 OHS plus 4 WB
80 lb Press?! Hannah, you beast!!! Way to go girl! π
WU x 2
Strength: Deadlift x 1
200-210-220-230-240-245 (PR)
WOD: AMRAP 20 minutes
5 OHS (65#)
7 Toes to bar
9 Burpees
7 rounds
OHS are slowly but surely feeling better.
Great jb 4:15 p.m. crew!
Welcome back Jane and Guy!
Great to see you Krista!
WU X2
Strength: Power Cleans
(5RM) 65 – 75 – 85 – 90 (PR reps) – 100 (x1) (PR) π
“Goat” WOD: AMRAP in 20 Mins.
~ 5 Pull-Ups w/ green band
~ 7 Wall Balls @ 10#
~ 9 Box Jumps (20″)
Total: 8 Rounds + 5 PU + 7 WB + 7 BJ
Did the same workout last October and got 11 rounds then; but used the red band. I looked back in my book and the last time I did box jumps was Mar 22. Did a few Wall balls last week, but previous to that was also Mar 22 (on the 18″ box). That’s nearly 3 months ago; so being out of practice, I feel pretty good about the results tonight…. and the wall balls were actually improving after a few rounds. Good workout!
Wu
Squat snatch practice
WOD
5- Muscle ups
7- Squat snatch 115#
9- HSPU
4 rounds and 5 Muscle ups. Feeling blah today, didn’t get to the gym enough on my days off π
5:30
Did Hot yoga!
DL 5’s
95×10
225-245-285-315
AMRAP 20 min
5 OHS 75#
7 squats
9 burpees
10 2 burpees
PR of 23 reps
WU x2
Strength: push jerk x 5
95,105,115,125,135
WOD: Top 3 goats
AMRAP in 20 minutes
5 pullups
7 pushups
9 burpess
score β 7 rounds & 2 burpees
i literally cannot move my arms
Marc- never sneak up behind me again
Marc is creepy
Done π
I DID feel like a beast! Thanks, Jane!
WUx2
Push press
95×5 115×4 145×5 155×5
Wod
5 thrusters, 7 push jerk, row 9 cal.
9 rounds 5cal
happy with that, thrusters felt good.
Front Squat x1
135-185-205-225(PR)-235(F)
WOD: 20 Goat AMRAP
Row 5cal
Wall ball x7
Run 200m
8 rounds and a row.
Shoulder Press – 5RM
65-85-105-115-125 (matched PR for reps)
“Goat WOD” (repeat of Oct 4th)
AMRAP 20 min…
5 Ring Dips
7 Thrusters (65#)
9 V-snaps
11 rounds + 5 V-snaps
PR by over 2 rounds… 48 more reps than October. π
Great progress Jeff, congrats!
mmmmm….. bacon!
Everyone at CrossFit Moncton loves bacon!!! π
http://bacolicio.us//http://crossfitmoncton.com
CFWU x 2
Strength x 3 Deadlift
215-225-245-285-315
WOD: βGoatβ
AMRAP in 20 minutes
5 OHS 65 lbs
7 Pull ups
9 Box Jumps 24″
9 rounds + 5 OHS + 6 pull ups
Got 14 fewer reps on this WOD than in October, but I used a 24″ box today instead of 20″. Felt like I gave it everything I had, so I’m pleased.
Can’t ask for more than all you’ve got. Nice work Marcel.
WU x 2
Strength x 5 – Dead Lifts
65, 75, 90, 115 & 135 (PR)
AMRAP
Front Squats
Push ups
Wall Balls
9 Rounds + 5 Front Squats
I felt strong doing my dead lifts – PR. It was a hard workout, but love working on my goats!!!
Great Job Denis π
WOD – drive from Boston for time 8hrs 34 minutes
So tired when I got to the gym, but felt great after!
AMRAP
5 Wallballs 14# 10 ft
7 OHS 45#
9 DU’s
8 rounds + 1 OHS
Tried to get wallballs higher tonight – did better. Rocked the DU’s got a good rhythm going and had 9 in a row (with 2 singles between each). Maybe someday that won’t be a goat!
WU x2
Strength: Press x5 35-45-55-65(3)-65(3)
GOAT WOD AMRAP 20:
5 pike push ups (first round was HSPU)
7 dips (yellow)
9 wall balls (14#)
8 rounds even
good to be back!
CFWU x 2
Strength – Push Jerk x 3
105-115-125-135-150
WOD – “Goat” 20 mins of
5 Squat Cleans 115#
7 Walls Balls 20#
9 Double Unders
7 Rounds and 5 Squat Cleans