EMOM for 10 min
Odd ā 20 Wave-offs (4 count) – Wish I could have waved these right off the workout… but alas I couldn’t..
Even ā 20 Flutterkicks (4 count) – These aren’t as bad as they used to be… either I am getting better at them or my advancing age has me thinking wrong thoughts…
Fun times… fun times…
My legs were screaming at me throughout the rowing and the squats. I am fairly confident my time could have been better but I did Monday’s workout…
Thanks Blake!
Gabriel
WUx1 + CS
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
4:55
Not too bad considering Iām still sore from Monday!
Melanie
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 40 Flutterkicks (4-count) (Yes 40)š¤¦āāļø
All unbroken
Baseline
500m Row
40 Squats
30 Situps
20 Pushups (from toes)
10 Pullups (ring-rows)
6:52
Probably would have been less time, but I walked to ‘my spot’ to start squats, and I was slow on my pushups..
Miss Jeana went today, and did her own post.. š
Mike Moody
Open gym deadlift day with the A train
195×5
235×5
280×5
315×5
330×11
Crossfit quispamsis
emom 12 minutes
Minute 1
30 second handstand hold
Minute 2
Light cal rowing
Strength thrusters sets every 3 minutes
10-8-6-4-2
95-105-115-145-185
WOD
5 rounds
30 cal row
100 m kettle bell run 53#
200 meter run no kettle bell
20 min time cap
4 rounds at cap
Frank
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WU & MOB
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups – RRs
TIME:5:56
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutter kicks (4-count)
Baseline
6:02
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pull-Ups *Ring Rows
Time 6:20
Thanks Amanda for posting the last years blog… a huge 9 second PR ššš»
EMOM for 10 min
20 Flutter Kicks (4 counts)
20 wave offs (4 counts)
Baseline
500m Row
40 Squats
30 Sit ups
20 Pushups
10 Pullups
Time- 10:23
Pretty happy with how I did! Thanks coach!
Compare to: http://crossfitmoncton.com/page/2/?s=baseline
oops, that should be http://crossfitmoncton.com/2017/03/15/open-for-business-2/
Baseline
500m row
40 squats
30 sit-ups
20 pushups(knees)
10 pull-ups(ring rows)
Time: 7:47
WOD rx’d: 5:58
24 seconds slower than last time I did it in 2014 but my body hates me from Monday’s wod so I’m fine with it! š
Baseline
500m Row (1:45 ish)
40 Squats (broke 5-5-5-5-5-5-5-5)
30 Situps
20 Pushups (broke 10-10)
10 Pullups
Time: 5:40 Rx
Note: Legs did not work on the squats… Previous WOD fatigue I think, room for improvement.
Sets of 5! Your legs must be some sore. Yes….room for improvement š
WOD 6:50rx
Row 2 min
Squats unbroken
Sit-ups abmat unbroken
Pushups 5-5-5-2-2-1
5:29 @ Pull-ups – singles and a bar change
Fun nooner!!!! Thanks Blake
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
5:05 Rx
EMOM for 10 min
Odd ā 20 Wave-offs (4 count) – Wish I could have waved these right off the workout… but alas I couldn’t..
Even ā 20 Flutterkicks (4 count) – These aren’t as bad as they used to be… either I am getting better at them or my advancing age has me thinking wrong thoughts…
Baseline
500m row
40 squats
30 Sit ups
20 Pushups
10 Pull ups (Ring Rows)
Time: 6:56….
Fun times… fun times…
My legs were screaming at me throughout the rowing and the squats. I am fairly confident my time could have been better but I did Monday’s workout…
Thanks Blake!
WUx1 + CS
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline as RX’d
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
All unbroken
Time–> 4:18
Not a PR but 2nd best time. Time was 4:12 on May 1st 2013
Thanks Shane!
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
4:14
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
6:04
Emotm 10mins
Even- 20 flutterkicks(4ct)
Odd- 20 wave offs(4ct)
Baseline
500m row
40 squats
30 sit-ups
20 pushups
10 ringrows
Time:5.48
mob wux1
EMOM for 10 min
odd 20 wave off
even 20 flutter kick
Baseline
500 m row
40 squat
30 sit up
20 push up
10 pull up ( ring row )
4:25
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
4:55
Not too bad considering Iām still sore from Monday!
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 40 Flutterkicks (4-count) (Yes 40)š¤¦āāļø
All unbroken
Baseline
500m Row
40 Squats
30 Situps
20 Pushups (from toes)
10 Pullups (ring-rows)
6:52
Probably would have been less time, but I walked to ‘my spot’ to start squats, and I was slow on my pushups..
Miss Jeana went today, and did her own post.. š
Open gym deadlift day with the A train
195×5
235×5
280×5
315×5
330×11
Crossfit quispamsis
emom 12 minutes
Minute 1
30 second handstand hold
Minute 2
Light cal rowing
Strength thrusters sets every 3 minutes
10-8-6-4-2
95-105-115-145-185
WOD
5 rounds
30 cal row
100 m kettle bell run 53#
200 meter run no kettle bell
20 min time cap
4 rounds at cap
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
TIME:4:50
No PR best time is 4:46
Ruck WOD
3 rounds w/ 30# Ruck
400m Ruck
40 Back Squats
30 Situps
20 Pushups
10 Pullups
26:06 (with a 2 min break to talk to a drop-in)
wod RX 3:56
EMOTM 10mins
A) 20 flutterkicks 4 count
B) 15 waveoffs 4 count
WOD = 4:20 Rx
Baseline – RX’d
Time @ 6:50
Compare to the last time I did this in Dec 2014 – 7:24
Joined a rare 7:00 p.m. class. A BIG class with lots of new faces for bring a friend day. Hopefully we’ll see these friends again
EMOM for 10 min
Odd ā 20 Wave-offs (4-count) (Round 3, 4 and 5 only had 15)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups (from my knees – shoulder wouldn’t be able to handle 20 from my toes)
10 Pullups (ring rows)
7:04
Grab a friend (or more) and bring them to any class today!
EMOM for 10 min
Odd ā 20 Wave-offs (4-count)
Even ā 20 Flutterkicks (4-count)
Baseline
500m Row
40 Squats
30 Situps
20 Pushups
10 Pull-ups (ringrows)
7:43