WU x 2
Strength: Deadlifts x 3
135-145-155-165-175
WOD : 21-15-9
Power Cleans (95#)
Thrusters (95#)
Time: 9:23
Gives me a good idea what an Rx Fran time would be.
Heather (Mum)
WU X 2
Strength X 1
Push Press
50-60-70-75-85(F)
WOD
21-15-9
Power Cleans 45 lb.
Thrusters
Time 12;02
All that Easter candy is catching up and slowing me down.
Shannon
WU x 2
Strength: Overhead Squat
45-50-55-60
(Was suppose to do 65 but no enough time)
Wow, that hurt! Thinking back now, I should have stayed with 60# and not worried about my time.
tom cormier
WU X 2
Strength- lower back tight so i did some skipping , stretching, no strength exercise
WOD 21-15-9
power cleans 85
thrusters 85
time 8:59
time to go visit Todd and get the back loosened up before fridays class.
Leesa
WU x 2
Skipped Strenght- Lacrosse Ball on the lower back
WOD : 21-15-9
Power Cleans (45#)
Thrusters (45#)
Time:7:52
Darsey
Strength: Shoulder Press X 5
95-100-105-115-120(only 3 reps) felt very fatigued doing strength this morning
WOD : 21-15-9
Power Cleans (90#)
Thrusters (90#)
Time 6:40
Jamie
CFWU x 2
Strength – Deadlift x 3
285-305-325-345
WOD – 21-15-9
Power Clean 105#
Thrusters
Time: 9:51
Jeff S
1xmob
WU x 2
Strength – Deadlift x 3
135×10-185×10-225×8-255-275-295-305 (pr reps)
WOD – 21-15-9 Rx
Power Clean 115#
Thrusters
Time: 10:18
Want to thank Sonia for scaring the sheet out of me on this WOD by telling me it was tougher than Fran!! Lol Don’t think I’ve ever been more nervous before a WOD! It went ok, suffered exactly where I thought I would, thrusters, and cleans seemed to be a bit of a grip killer? All in all I really liked this WOD!
Guy
CFWU x 2
Overhead Squats @ 135
3 x 95-100-105-115-120 PR for Reps
Wod: 21-15-9
Power Clean #95
Thrusters #95
Time: 11:52
Corinna
Nice work tonight Guy and congrats on the PR!
Hannah
wu x 2
push press x 5: 60, 65, 67.5, 72, 77 -thanks for encouragement, Patrick!
wod @ 55: 12:38 tres difficile!
Corinna
12 minute run with my new physed class: 26 laps
WU
Practiced Thrusters
WOD with 75 lbs
Time: 8:45
Good WOD indeed! Debated doing this one as Rx, but 75 lbs was exactly what I needed to do!
Amanda
Great job, you were fast! And thanks for the encouragement!
Elba
Fast!! Great Job 🙂
Amanda
Wu x2
Strength: 5x 45-50-55-60-65
WOD:
21-15-9
Power cleans (60#)
Thrusters (60#)
T = 10:28
That was horrendous!!
Amanda
Thanks for kicking my ass, Jo! I appreciated and needed it!
Elba
Good Job Amanda, this one was an awful WOD but somehow I liked it but not looking forward to do it again anytime soon 🙂
Lora
“Horrendous” sounds about right! LOL
Nice work Amanda!
Really not a fan of thrusters… so decided today was a good day to work on them. Thought if I did them for strength the 115# in the WOD would feel easier. Somewhat true but had to talk myself into picking up the bar near the end. Nice work 5:30pm crew!
Marcel
Gutsy move doing them as a strength before the WOD. I think it paid off for you!
Frank
WU x 2
Strength: front squat x 5
140-160-185-210-225 (5# PR for reps)
WOD
21-15-9
Power Cleans (#95)
Thrusters (#95)
Time: 11:41
man, those thrusters are brutal!
Gabriel
WUx2
Strength – Cleans X5
115-135-145-155-165-170 (PR for Reps)
WOD
21-15-9 @ 105#
Power Cleans
Thrusters
Time: 13:02
This WOD kicked my A$$.
Note to self: After the Easter weekend of nothing but junk, don’t do this as your 1st WOD back.
Otherwise, great WOD.
Great job 6:30 and thanks for the push to the finish!
Lora
Nice work Gabriel! Way to persevere. This one was TOUGH!
Chantal
You did really good Gabriel ! Good job 🙂
Jeff L
WU X 2
Strength – Push Jerks X 5
95-105-115-125-135
WOD
21-15-9 @ 85#
Power Cleans
Thrusters
Time – 12:00
Marcel
WU x 2
Deadlift x 3
135-185-205-235-255
WOD
21-15-9
Power Cleans used 95 lbs
Thrusters
Time: 10:11
Definitely took a while to recover from this one. Great job 5:30 crew 🙂
chris
WU x 2
Overhead Squats @ 165
3 x 95-135-(2)155-155-(2)165-165
Wod: 21-15-9
Power Clean #115
Thrusters #115
Time: 8:47
those thrusters were killer i think at one point i broke them down into 3 and 4’s that extra 20 lbs absolutely destroys you haha, pretty happy with the OHS its just concentration i think im scared of the bar when i try out a new weight so i dont get full reps, kinda like a test run haha great job 6 am crew Andy, i think you motivated me to keep going
Lora
Wow. Nice time Chris.
Lora
Mobility
400m run
WU x 2
Strength: Cleans (x3)
45(10)-65-85-105-125
*not a PR, but felt heavy. Stopped here and switched to Squat Cleans
65(5)-75(5)-85(5)x2
*getting the feel for “getting under the bar”. Thanks for the coaching Joanna!
WOD as Rx
21-15-9 @ 85#
Power Cleans
Thrusters
Time = 9:31
Well, that sucked. Forearms are killing me.
Great work 6:30 crew!
Jeff S
Great time Rxd Lora..
Corinna
Great job Lora!
Amanda
Wowwwww! Nice work Lora!
Heather S
WU X 2
Strength: Push jerk 3’s
45-85-95-105-110
Wod: 21-15-9
Power Clean #65
Thrusters #65
Time: 10:59
400m run
Tough on the strength today and tough WOD as well! Got through it but it was ugly in the 15’s. Jeff thanks for the encouragement for Signal Hill – I’m sure i’ll wonder what I was thinking, but sure nice to know the lay of the land!
Heidi
WU x 2
Cleans x 3: 80-85-90-95-95
WOD with 65#
Time = 8:53
Cleans felt good, but the thrusters were rough.
Some really killer times being posted on this WOD today. My hats off to all doing this RX’d…that’s a lot of heavy thrusters.
Chantal
Mobility
WU x 2
Shoulder Press x 5 : 15-20-25-30-35
WOD
Power Clean – 30lbs
Thrusters – 30lbs
21, 15, 9
8:01
Thanks for another great workout Crossfit Moncton ! Thrusters were hard but I finished !!! Hehe loved my 3rd WOD 🙂
Blake
WUx2 – managed to get 5 kipping pull-ups in a row, super pleased to see a little progress there. Also stuck with ring dips and toes-to-bars which are improving.
Shoulder Press x 1
110-115-120-125(f)-125-130(f)
21-15-9
Power Cleans @ 90#
Thrusters @ 90#
Time: 10:21
Super tough one for me. Wanted to get under 10 min but in the end just happy to survive it.
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 x 2
Strength
Push Jerk 1’s
95-100-105 (arms were tired this morning)
WOD
Scaled
21-15-9
Power Cleans (65 lbs)
Thrusters (65 lbs)
Time: 7:40
This was a killer, Great job everyone 🙂
WU x 2
Strength: Push Jerk
5x 95-135-155-165-175×4
WOD
21-15-9
Power Cleans (#95)
Thrusters (#95)
Time: 5:16
You’re a machine, Nice work!
Nice time!
Freaking awesome time Andy!!
WU x 2
Strength: Push Jerk x 3
60,65,70,75
WOD : 21-15-9
Power Cleans (50#)
Thrusters (50#)
Time: 10:18
cash out – shoulder stretch
WU x 2
Strength: Cleans x 5
95, 115, 125, 135, 140
WOD : 21-15-9
Power Cleans (95#)
Thrusters (95#)
Time: 8:13
WU x 2
Strength: Deadlifts x 3
135-145-155-165-175
WOD : 21-15-9
Power Cleans (95#)
Thrusters (95#)
Time: 9:23
Gives me a good idea what an Rx Fran time would be.
WU X 2
Strength X 1
Push Press
50-60-70-75-85(F)
WOD
21-15-9
Power Cleans 45 lb.
Thrusters
Time 12;02
All that Easter candy is catching up and slowing me down.
WU x 2
Strength: Overhead Squat
45-50-55-60
(Was suppose to do 65 but no enough time)
WOD : 21-15-9
Power Cleans (60# 1st round) (55# 2nd/3rd)
Thrusters (60#)
Time: 7:05
Wow, that hurt! Thinking back now, I should have stayed with 60# and not worried about my time.
WU X 2
Strength- lower back tight so i did some skipping , stretching, no strength exercise
WOD 21-15-9
power cleans 85
thrusters 85
time 8:59
time to go visit Todd and get the back loosened up before fridays class.
WU x 2
Skipped Strenght- Lacrosse Ball on the lower back
WOD : 21-15-9
Power Cleans (45#)
Thrusters (45#)
Time:7:52
Strength: Shoulder Press X 5
95-100-105-115-120(only 3 reps) felt very fatigued doing strength this morning
WOD : 21-15-9
Power Cleans (90#)
Thrusters (90#)
Time 6:40
CFWU x 2
Strength – Deadlift x 3
285-305-325-345
WOD – 21-15-9
Power Clean 105#
Thrusters
Time: 9:51
1xmob
WU x 2
Strength – Deadlift x 3
135×10-185×10-225×8-255-275-295-305 (pr reps)
WOD – 21-15-9 Rx
Power Clean 115#
Thrusters
Time: 10:18
Want to thank Sonia for scaring the sheet out of me on this WOD by telling me it was tougher than Fran!! Lol Don’t think I’ve ever been more nervous before a WOD! It went ok, suffered exactly where I thought I would, thrusters, and cleans seemed to be a bit of a grip killer? All in all I really liked this WOD!
CFWU x 2
Overhead Squats @ 135
3 x 95-100-105-115-120 PR for Reps
Wod: 21-15-9
Power Clean #95
Thrusters #95
Time: 11:52
Nice work tonight Guy and congrats on the PR!
wu x 2
push press x 5: 60, 65, 67.5, 72, 77 -thanks for encouragement, Patrick!
wod @ 55: 12:38 tres difficile!
12 minute run with my new physed class: 26 laps
WU
Practiced Thrusters
WOD with 75 lbs
Time: 8:45
Good WOD indeed! Debated doing this one as Rx, but 75 lbs was exactly what I needed to do!
Great job, you were fast! And thanks for the encouragement!
Fast!! Great Job 🙂
Wu x2
Strength: 5x 45-50-55-60-65
WOD:
21-15-9
Power cleans (60#)
Thrusters (60#)
T = 10:28
That was horrendous!!
Thanks for kicking my ass, Jo! I appreciated and needed it!
Good Job Amanda, this one was an awful WOD but somehow I liked it but not looking forward to do it again anytime soon 🙂
“Horrendous” sounds about right! LOL
Nice work Amanda!
Good job Amanda!! I could hear ya grunting behind me.. kept me going! ha ha 🙂
Thrusters – 5R
95-115-135-155
WOD (Rx’d) —> 11:36
Really not a fan of thrusters… so decided today was a good day to work on them. Thought if I did them for strength the 115# in the WOD would feel easier. Somewhat true but had to talk myself into picking up the bar near the end. Nice work 5:30pm crew!
Gutsy move doing them as a strength before the WOD. I think it paid off for you!
WU x 2
Strength: front squat x 5
140-160-185-210-225 (5# PR for reps)
WOD
21-15-9
Power Cleans (#95)
Thrusters (#95)
Time: 11:41
man, those thrusters are brutal!
WUx2
Strength – Cleans X5
115-135-145-155-165-170 (PR for Reps)
WOD
21-15-9 @ 105#
Power Cleans
Thrusters
Time: 13:02
This WOD kicked my A$$.
Note to self: After the Easter weekend of nothing but junk, don’t do this as your 1st WOD back.
Otherwise, great WOD.
Great job 6:30 and thanks for the push to the finish!
Nice work Gabriel! Way to persevere. This one was TOUGH!
You did really good Gabriel ! Good job 🙂
WU X 2
Strength – Push Jerks X 5
95-105-115-125-135
WOD
21-15-9 @ 85#
Power Cleans
Thrusters
Time – 12:00
WU x 2
Deadlift x 3
135-185-205-235-255
WOD
21-15-9
Power Cleans used 95 lbs
Thrusters
Time: 10:11
Definitely took a while to recover from this one. Great job 5:30 crew 🙂
WU x 2
Overhead Squats @ 165
3 x 95-135-(2)155-155-(2)165-165
Wod: 21-15-9
Power Clean #115
Thrusters #115
Time: 8:47
those thrusters were killer i think at one point i broke them down into 3 and 4’s that extra 20 lbs absolutely destroys you haha, pretty happy with the OHS its just concentration i think im scared of the bar when i try out a new weight so i dont get full reps, kinda like a test run haha great job 6 am crew Andy, i think you motivated me to keep going
Wow. Nice time Chris.
Mobility
400m run
WU x 2
Strength: Cleans (x3)
45(10)-65-85-105-125
*not a PR, but felt heavy. Stopped here and switched to Squat Cleans
65(5)-75(5)-85(5)x2
*getting the feel for “getting under the bar”. Thanks for the coaching Joanna!
WOD as Rx
21-15-9 @ 85#
Power Cleans
Thrusters
Time = 9:31
Well, that sucked. Forearms are killing me.
Great work 6:30 crew!
Great time Rxd Lora..
Great job Lora!
Wowwwww! Nice work Lora!
WU X 2
Strength: Push jerk 3’s
45-85-95-105-110
Wod: 21-15-9
Power Clean #65
Thrusters #65
Time: 10:59
400m run
Tough on the strength today and tough WOD as well! Got through it but it was ugly in the 15’s. Jeff thanks for the encouragement for Signal Hill – I’m sure i’ll wonder what I was thinking, but sure nice to know the lay of the land!
WU x 2
Cleans x 3: 80-85-90-95-95
WOD with 65#
Time = 8:53
Cleans felt good, but the thrusters were rough.
Some really killer times being posted on this WOD today. My hats off to all doing this RX’d…that’s a lot of heavy thrusters.
Mobility
WU x 2
Shoulder Press x 5 : 15-20-25-30-35
WOD
Power Clean – 30lbs
Thrusters – 30lbs
21, 15, 9
8:01
Thanks for another great workout Crossfit Moncton ! Thrusters were hard but I finished !!! Hehe loved my 3rd WOD 🙂
WUx2 – managed to get 5 kipping pull-ups in a row, super pleased to see a little progress there. Also stuck with ring dips and toes-to-bars which are improving.
Shoulder Press x 1
110-115-120-125(f)-125-130(f)
21-15-9
Power Cleans @ 90#
Thrusters @ 90#
Time: 10:21
Super tough one for me. Wanted to get under 10 min but in the end just happy to survive it.
10 min skipping practice.
Great time dude!
WOD in hotel tonight….thanks Jeff for the idea and motivation!!
4 rounds
50 lunges
50 sit-ups (reg, rev, reg, rev)
13:52
This will be a long week and a half without seeing my CFM friends 🙁
Good job on the WOD everyone!!
Sarah
WU X 2
Strength – Push Press – 45-50-55-60-65
21-15-9
Power Clean (45#)
Thrusters (45#)
Time = 7:09
Killer but I liked it 😉
——————————————————————————————————————-
Chris C
WU X 2
Strength Push Press – 85-95-115-125-130
21-15-9
Power Clean (85#)
Thrusters (85#)
Time = 6:45
🙂 LOVE this WOD @ Jeff S.. you were right.. love this one!!