Friday night is bring a friend night! Bros, Bars and Beer. Admission is a friend. We’ll have a quick presentation on ‘what is CrossFit’, a friendly partner workout (with your friend) and we will have some icy beverages available. GUYS ONLY!! (girls are next Friday)
Back Squats x3
70-70-80-80-80%
5 rounds
10 OH Lunges (115/85#)
15 K2E
*option – kick outs
Compare to May 8/14
Hey, could you please take me out of the 7am thanks
Well first workout and just turned 50!
Back Squats x3
45, 45, 55, 55, 55#
70-70-80-80-80%
5 rounds
10 OH Lunges (10#)
15 K2E (kick outs)
4 rounds @ 7:58
cash out 400m run
Nice to meet all my new friends and so glad I could help out with those birthday burpees
Welcome to CrossFit Moncton Greg! Nothing like making friends with burpees!
Happy birthday and welcome!! Good work on the WOD!
Welcome Greg and great work this morning! Happy Birthday!
haha that’s quite an entrance you’ve made! Welcome to CFM, Greg!
Mobility
WU x 1 + 50 Birthday Burpees. Happy Birthday and Welcome Greg!
Strength: Back Squats x3 (nice sharing the bar Matt and Heidi)
70-70-80-80-80%
95-105-110-125-125-125#
WOD: 5 rounds
10 OH Lunges (55-55-40-40-40#)
15 K2E (scaled to kickouts)
Time: 8:25
Cashout: 400m run
Good job 6 am’ers! Thanks Kevin 🙂
Nice work Kelly!
But I like beer too!
Me too, Vanessa!
Mobility
WU x 1 + 50 Birthday Burpees. Happy Birthday and Welcome Greg!
Group wu
Strength: Back Squats x3
70-70-80-80-80%
70-70-80-80-80#
WOD: 5 rounds
10 OH Lunges (10#)
15 K2E (scaled to kickouts)
Time: 6:58
Cashout: 400m run
Mobility and Wu x 1, crossover symmetry and 50 bday burpees for Greg!
Strength, back squats
185/225/280/280/280/320/320 x 3
Wod 5 rounds
10 oh lunges @ 115#
15 k2e
8:11 rx 29 second pr.
Had hard time stringing the k2e together.
Great class Kevin and great work 6 amer’s!!
Squats were 2 sets at 280 and 3 sets at 320.. For reference next time.
Nicely done Shane!
Back Squat x3
105 125 145 145 165 165 165
5 Rounds
10 OH Lunges 85#
15 K2E (on rings..wasn’t sure I could finish on the bar as my k2e are not great)
8:51
Nice work Jo!
Back Squats x 3
70-70-80-80-80%
135-185-200-200-235-235#
WOD
Rx 10:01
K2E challenge with accuracy, rhythm and forearms strength.
Good work Morgan! K2e are awkward!
Back Squats x 3
85-85-90-90-90#
WOD 5 Rounds
10 OH Lunges at 25#
15 Kickouts
9:38
cash: 400m run
Last time I did this workout I could barely do the lunges with the bar. YAYS!
Thanks Kevin!
Nice progress Heather!!
Good job Heather!
You were awesome, Heather!!
That’s great progress Heather! Fast time too!
Friday is going to be fun! Hopefully lots if people make it out!!
Back squats x 3:
110-110-135-135-135
WOD with 65# & K2E
= 12:04ish
11 seconds longer with 10# more on the OH lunges. I’ll take it.
I didn’t realize how hard the K2E were going to get, I should have broken them up into smaller sets sooner.
Nice to see you Tony! Hope you’ll come wod with us in the nooners often! 🙂
Nice work Amanda, I would say that’s a pr!
Back squats x 3:
125-125-140-140-140
WOD with 65# & K2E
= 8:36
exact same time as last time but heavier on the lunges.
Fast Maria! Nice pr!
Mobility X1 warm up x1 + 400m run
Squats 3×55# 2×85# (knee swelling/pain)
Moded up to one leg beginner pistols?!? (Blake)
Work out was step ups (orange box)
With 15# bar. One leg.. And knee raises.
3rds 5.04min.
Then did an extra 30 knee raises for fitness, plus 400 m cash out….
Knee is sore and swollen,, feeling frustrated!!!! Not giving up!!
Great work Tony, don’t get discouraged. There’s always interesting ways to work around issues!!
Back Squats x3
50-55-60-65-70-75-80
Thanks for sharing the bar Melanie, and for the tips with my knee 🙂
5 rounds
10 OH Lunges 35#
15 Kick Outs
Time 10:20
Great work Christine!
Great job today, Christie! (And you were a great kick-out demo!)
Back Squats x 3
110-110-130-130# (Then did assisted squats with the purple band. Ohhhh….the burning.)
WOD 5 Rounds
10 OH Lunges at 55# first round, shoulder slid funny on the last rep. Then did 5 35# OHL/5 front rack lunges. Then went back to 55# to finish with front rack. It was less disorganized than it looks here.
15 Kickouts
8:54
800m run (No records were set, but I didn’t feel wiped afterwards.)
And omigod the butt cramps. All day. Randomly. So many butt cramps. Lunges and I are not, and will likely never be, friends.
Lol, nice work Heather!!!
mob wux1
+50 b burpees
back squat x 3
135×5 wu
185×3 185×3
210×3 210×3 210×3
5 round 75#
15 K2E
time 10:38
Great work Gilles! The squats were looking good this morning.
Mob + WUx2 + 10 mins of couch stretch
Hang Power Snatch x5
45-65-85
Hang Snatch
95×5
115x3x2
135x1x5
… finally snatching feels decent. Progress.
Group WU
Back Squat x3
185-225-225-260-260-260
WOD Rx = 11:28
… +20# and about 2 min slower than last time. OH lunges were tough, took me 2 rounds to figure out I was keeping my weight in the back too much. K2E broken up into sets of 5 until last 2 rounds, sets 3-4
Cashout: 400m Run
400m run
Back squats x3 with Alaina and Tiffany
115-115-130-130-130# these felt good
Wod with 55# and kickouts
6:23
My triceps…
400m run
Great class Steph! Glad to get in for one of yours!
Holy fast time!! Wow!
WUx1 + 400m run
Back squats x 3:
135×5-170-170-195-195-195
WOD with 95# & K2E
= 11:52 just under the wire!
Cash out 400m run
WU x 1 +50 Burpees for Greg. Welcome to CFM 6:00 am crew. Congrats on your first class! You really know how to make an impression 🙂
Back squats x 3
WU 95
105-110-125-125-125
WOD 5 rounds
10 OH lunges 65#
15 K2E switched to kick outs in rounds 2 to 5
Time 8:36
Thank you Heidi was an awesome experience and it was a pleasure to meet and workout with the 6am crew.
Greg
Back Squats x3
185-225-225-260-260-260
WOD Rx’d
7:30 (1:08 PR!)
Thanks for the ankle work Vanessa!
Nice PR!
And anytime! Glad it worked
Holy crap, nice pr… Really going to have to work to catch you next time!! Nice work!?
Back Squats x3
135-150-150-175-175-175#
WOD @ 75#, K2E on the rings
Time: 10:47
K2E took all the time!! OH lunges felt good, had never done them before.
Thanks Marcel, great job coaching your first class!!
Thanks Cara, you guys made it easy, nice push tonight!
Mob
WU x1
400m run
Back Squat x3 (WU @ 55#)
105-105-120-120-120#
WOD : 12min cap 5 rounds
10 OH Lunges (35#)
15 Kickouts
Time: 9.36
400m run
Mob WU and 400m run
Back Squat x3
55, 65, 75, 75, 80, 80, 80
5 Rounds
10 OH Lunges 20#
15 kick outs
8:28
400m run again
Great big class for you Marcel 🙂
It was fun!
3:00 Lab
Mob and WUx 1
Ring rows at 3 feet out: 10
Push-ups from toes 10+ 5
Row 500m. 2:00
Beat swings x 10
One TTB today!!
Thrusters practice: 5 x 35#, 5x 55#
WOD: Fran
21-15-9
Thrusters #65
Ring Rows 3 feet out
Time: 6:59
Thanks for joining me Davis! Thanks Steph 🙂
This one left a bad taste!!
4:00 class
Back Squats x 3
5x 35#, 3x 85#
3x (115-115-130-130-130) Nice sharing the bar with Tiffany and Vanessa!!
WOD: 5 tough rounds
10 OHLunges #55
15 kickouts
Time: 9:44
Brutal doing these back to back but glad I did it! Thanks for the great coaching Steph!!
400m hobble
Wow Alaina! That is a lot of work. Great job and congrats on your T2B 🙂
– Mob
– WUx1
Back squat x3:
135(x5)-165-165-185-185-185
WOD: 5 rounds…
– 10 OH weighted lunges 75#
– 15 K2E
= 11:39, 10 seconds less than last time with 10 more #, lunges felt way worse than I remember but K2E felt way better (still difficult and slow, but more consistent)
I’d Definitely call that progress Ryan, nice push til the very end!
Back Squat x 3
135# WU
200, 200, 230, 230, 230
WOD
10 weighted OH lunges scaled to 65#
15 K2E
4 rounds + 7 K2E at 12 min cap
Big thanks to the huge 5 o’clock class, this was the first class I coached (under Kevin’s watchfull eye). Apart from a few technical issues, sorry about the clock, things went well – lots of great energy!
Apparently, I can’t spell my own name…
Back Squats x3
70-70-80-80-80#
70-70-80-80-80%
5 rounds
10 OH Lunges (35#)
15 K2E (kick outs)
9:50
cash out 400m run
Your OH lunges were solid 🙂 Good job!!
Mobility and Wu x 1 and 50 bday burpees for Greg!
Strength, back squats
185-185-210-210-210
Wod 5 rounds
10 oh lunges @ 85#
15 k2e
Time–>7:58
M+WU+ 400m run
Group M+WU
Back squat x3
70-70-80-80-80%
85-85-100-100-100lb
WOD: 5 rounds of
10 OH lunges 45lb
15 kickouts
8:27
400 m run
back squats x 3
65-65-70-70-70 #
WOD
5 rounds
10 OH lunges 10#
15 Kickouts
4 rounds +8 OH lunges
cash out 400 m run