4 rounds
1 Snatch Grip Deadlift (115/85#)
1 Hang Power Snatch
3 Overhead Squats
20 Double Unders
*Bar complex must be unbroken*
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Did “Fab Ab February” last night
30 situps
25 pushups
1.15 min plank
Today:
WU x 1
Burgener WU
Strength:
1x snatch grip DL
1x Hang power snatch
3x OHS
95,105,115,115,115 (5 lb PR on OHS)
WOD:
4 rounds
1 Snatch Grip Deadlift (95#)
1 Hang Power Snatch
3 Overhead Squats
20 Double Unders
4:14
Actually did 20 DUs unbroken today in a WOD. Very happy about this.
Nice work on the DUs. Keep it up!
Awesome work on the DUs!
Nice work keep it up!
Nice job on those DU
Your dedication to practicing your double unders is paying off! Good job!
Congrats on the DU’s Jack! I think its safe to say you’ve had a breakthrough! Nice OHS PR too 🙂
Glad to hear about your Double Under Progress Jack. Good job on today’s WOD!
Warmup
Hang power snatch till 65 lbs. Dropped weight due to arm bending
WOD @ 55lbs
Time – 4 something
Felt terrible this morning. Still sick, but glad I went to the gym. OHS felt good. Did some pistols. Got an rx’d handstand and practiced c2b and t2b.
Crazy time, Jo! 🙂
I’d say the Rx’d handstand push up and pistols were worth getting out of bed for 🙂
Agree!!!
Shoulder still an issue.
Hang power cleans
95×5
135×3
185×2
205×1
215×1
4 rounds
1 deadlift
1 hang power clean
3 front squats (135#)
20 doubles
2:04
Nice time Fast
Wicked Kevin!
Crazy fast!
Practiced hang power snatch up to 105# which matches my squat snatch PR. Guess that means I should probably start working on a snatch PR.
WOD Rx’d
2:09
You never cease to amaze me. Inspiring!
PS I loved everyone’s write up on the coaches page.
Wicked Jo!
That is incredible. Great work.
Warp speed! Nice job Joanna!
This sounds like a fun one!
Wu x 2
Burgener Wu x 2 as a group
Strength Hang Power Snatch x 5
45-75-95-115
WOD Rx – 2:45
not 100% sure if i was getting low enough on the OHS.
Mem Challenge – 687m
Good work Trent
Nicely done Trent 🙂
Bergner WU as group x2
Hang Power Snatch practice
WOD 4 Rounds (115#)
1 Deadlift
1 Hang Power Clean
3 Front Squats
60 singles
4:45
Challenge of the week 50 row-pulls for distance: 500m.
Will slow it down next time, went too fast
Crossfit Moncton airs on Rogers Channel 10 at these times on the show ‘Back at Home’
Tuesday 12, 4, 8, 11:30
Wednesday 12, 4, 8, 11:30
Thursday 12, 4, 11:30
Friday 12, 4, 11:30
Saturday 4
Just watched it. You guys looked great.
Mobility
WU x 1
Bergener x2
Hang power snatch practice
35-40-40-45
**Days like today remind me what a mental game this thing called CrossFit actually is. I got (mostly) past my fear of re-injury, which is worth more to me than any PR!
4 Rounds
#45
1 Deadlift
1 Hang Power Clean
3 Front Squats
60 SUs
Time: 3:42
The Back at Home show was SO AWESOME. Huge congrats to everyone involved!!!
Awesome Heather – I completely understand the high of progressing past the fear of re-injury. Slowly but surely!
Mob
WUx1
Burgener WUx2
Hang Power Snatch Practice
4 Rounds (65lbs)
1 Snatch Grip DL
1 Hang Power Snatch
3 OHS
60 Singles
4:28
Mobility
WU x 1
Burgener WUx2
Hang Power Snatch Practice 45#
4 Rounds (50lbs)
1 Snatch Grip DL
1 Hang Power Snatch
3 OHS
20 DU’s (scaled to 60 Singles)
7:04
WU x 1
Burgner WU x 2
Snatch x 3
45-65-75-95
Wod [email protected] 75# & singles
3:50 rope came apart and cost me 20 secs or so.
Excuses excuses…….
Wux1
Burgener warmup
Snatch x3
65-75-85-95-100-110pr
WOD. 4 rounds
1 snatch grip dead lift. 95lbs
1 hang power snatch
3 ohs. Bar stays up
20 du’s
In. 4:59. Du’s
Rob Brydges
Mobility
Wu x 1
Hang power snatch to 65#
wod with 45# and DU scaled to 8 DUs and 36 singles)
4:00 (think i did 5 rounds… Not sure)
Member challenge: 465m row wirh 50 strokes
Mob
Wux1
Group Wu snatch demo 🙂
Strength Hang power snatch 45lbs
BB Final
4 rounds
1 Snatch Grip Deadlift 35lbs
1 Hang Power Snatch 35lbs
3 Overhead Squats 35lbs
60 singles
Time: 3:38
Strength Hang Power Snatches
35-55-65-70-75
WOD @ 55#
time= 3:07
Great lunch time workout
Well done Maria. I hope you did this one with your new double under skillz….LOL
LOL..yes I’m so happy..I’ve been skipping all week long haha!
Strength: hang power snatches
3x 45-55-65
4x 70 (form)
2x 75
1x 80
1x 85
My hang power snatch is the same as my power snatch. Time to see what I’ve got for a power snatch I guess?
WOD @ 60#: 3:11 Could have handled more weight, none of it felt heavy.
I really struggled with my doubles tonight – was only getting 6 or so in a row each time, I think my rope may have been twisted.
Thanks for the help Patrick & Joanna on my snatch.
TWSS?
mobility
wu x 1 add figure 4 & KBS 40#
Burgener wu x 2 as a group
strength – practice Power snatch x 3
15, 25, 30, 35, 40
drop to work on my form thanks Kevin for all the tips 30, 35
WOD : 10 min cap
4 rounds
scale – 1 Dead lift 45#
1 Hang Power clean
3 Front squats
60 single
Time = 3:39
cash out – bar stretch
Practice skill of the week – Pistols
mobility
wu x 1
Burgener wu x 2 as a group
strength – practice Power snatch x 5
45, 65, 75, 80×4
WOD : 10 min cap
4 rounds
1 Dead lift 85#
1 Hang Power snatch
3 Over head squats
scale – 60 single
Time = 3:55
cash out – bar stretch
Practice skill of the week – Pistols
WU x 1
Burgener WU x2
hang power snatch x5
45-65-75-85-95-95
WOD: (scaled) @ 135#
4 rounds
1 Deadlift
1 Hang Power Clean
3 Front Squats
60 Single Unders
Time= 3:53
skipping slowed me down as my rope was too short. Time for a new rope 🙂
Wux1
Burgner wu
Snatch x5
95 115 125 135
WOD @125 front squat instead of ohs
2:23
Great work Darrell. Fast time.
WU x 1
Worked on chest to bar and knees to elbows
Burgener WU in group
HPS: 45-55-65-75-85-95(ugly)
WOD RX @ 85lbs
2:57
Really liked this WOD
Nice time on the WOD Corinna! 🙂
WOD – 4 Rounds @ 50#
1 Snatch Grip Deadlift
1 Hang Power Snatch
3 OHS
20 DU
Time: 4:16
Excited that I did all DU in this WOD for the first time! Yay!
Great job Tania!!
You are well on your way now. Congrats
Congrats on the DU’s in the WOD! That’s a milestone, for sure!
Way to go Tania!
Mobility
WU x 1
Burgener’s warmup (group)
Hang Power Snatch
5 x 15-25-30-35-45
WOD
4 rounds of
– 1 Snatch Grip Deadlift
– 1 Hang Power Snatch
– 3 OHS (35lbs)
– 20 DU
Time : 3:13
This was short and sweet ! Good job people 😀
Nice work Chantal. 🙂
Mob, wu x 1
Group Burgener warm up
Practiced HPS
20 25 30 35
WOD 4 rounds
1 dead lift 1 HPS 3 0HS unbroken
At 25lbs & 60 single skips
4:12
My second work out with single skips. Heel is holding so far. I will remain hopeful.
Great pic Shane. You were flying.
Good job
Mobility
WU x 1
Hang power snatch got up to 105 for 5
WOD 4 Rounds (115#)
1 Deadlift
1 Hang Power Clean
3 Front Squats
60 singles
3:40
Oly Class
Mobility
Wu x 1
Backsquat Hold (3sec) 5x
135-150-165-175-185
Hang Power Snatch practice 2x
45-95-115-125f-115 need lots of practice on these
Today’s Posted WOD: 3:11 rx
Oly class
Mob
WU x 1
Burgener WU x 1
5 x Backsquat hold 3 sec
135-150-160-175-160(x4)
Hang power snatch x 2
70-70-70-75-75-75
WOD @ 65# – 3:45 Good one.
Nice squats Miss Chantal. Great sharing a bar with you tonight.
My first Oly class. Won’t be my last! I like lifting stuff.
Mobility
WUx1
Back squat Hold (3sec) 5x
105-120-130-140-155
Hang Power Snatch practice x2
65-85-85-95-95-95
WOD
4 rounds
1 Deadlift.snatch grip
1 Hang Power Snatch
3 OHS
20 Double Unders
Time: 4:08 Rx (85#)
Nice to have you in OLY class, Kimmy! Great job on the WOD!
Oly Class
3 sec pause back squat x 5 – 135-160-170-185-195
HPS x 2
95-95-95-105-115
WOD 4 Rounds (105#)
1 Deadlift
1 Hang Power Clean
3 OHS
20 double unders
Time: 2:33
Nice sharing the bar Lora, Patrick, Chantal! Good job everyone!
Great job on the back squats Chris. You made them look easy. Fast time on the WOD. WOW!
Great job – your squats looked wayyy too easy! And you were fast in the wod… I had to turn around a couple times in the DU’s because your speed was making me lose my focus 😀
Mobility
Wux1
Burgener x2
Pause Back Squat x5
155-185-200-215-230
Hang Power Snatch x2
135-135-135-145-145
WOD
Time: 2:08 RX
Amazing time! Nice work Lance. Super strong and lightning fast 😉
That is unreal. Zoom Zoom.
OLY CLASS 🙂
Mobility
WU x 1
Ankle, pec and lev scap mobility
Group Burgener x 2
Pause (3 sec) Back Squat x 5
55-65-70-75-80% 1RM
135-150-165-180#
Did not get 5th set in. Ran out of time AND courage….
Hang Power Snatch (5×2)
75-75-75-80-80% 1RM
65-85-85-85-90#
WOD as Rx
4 rounds
1 snatch grip DL @85#
1 hang power snatch
3 OHS
(must do complete set unbroken to count)
20 double unders
Time = 2:59
Nice work Lora!
WUx1
Bergener wu
Snatchx5 20 25 30 35
WOD #30
60 singles
3:45
Hang Power Snatch practice
WOD 4 Rounds (75#)
1 Deadlift
1 Hang Power Clean
3 Front Squats
60 singles
3:25
WU x 1 + Burgener x2
Hang Power Snatch x 3
45-55-65-70-75(F)
WOD with 50# snatch:
Time =3:04
Note for next time…..Low reps on the lifts, so I think I could have easily handled 65# on this WOD.
Practiced some pistols & realize that hey….I can do these rx’d. Did 10 each leg.
Member challenge – 50 stroke row = 442 meters. Really need to start working on my rowing technique.
Oh yes, 65# for you, for sure! Awesome job on the Rx’d pistols too!
mob
Wu x 1
burgener as a group
back squat holds x 5
55-60-65-70-80 %
110-120-130-140-160- 180 (last set was an extra, felt great on these)
hang power snatch x 2
75-75-80-80
105-105-115-115
wod
3:49 seconds
So happy to hear the squats are feeling great!
Nice weight on those snatches too. You made them look easy 🙂
Nice work Jeff
WU x 1
Bergener x 2
Oly Class
3 sec pause back squat x 5 – 145 170 185 195 205 x 4
HPS x 2
105 105 105 115 115
WOD 4 Rounds (95#)
1 Deadlift1 Hang Power Clean
3 OHS
60 singles
Time: 3:58
Great work tonight Lance and Rob. Awesome Oly class!
Big numbers on those back squats Marcel. No wonder you were making so much noise! LOL! 🙂
Big noises for some big. Great job man
Mobility
WU x 1
Burgener WU x 2 as a group
Strength
Hang Power Snatch
65,85,95,105,115 x 5 and they felt good need to go heavier next time.
WOD
4 rounds 10 min Cap
1 Snatch Grip Deadlift (115#)
1 Hang Power Snatch
3 OHS
20 DU
TIme: 3:34 RX