I just want to say, THANK YOU, to everyone that’s stuck with us for this long. I know things are hard, and many people are faced with difficult decisions. I appreciate your continued support.
If you need ANYTHING, please reach out. Even if it’s just for a quick chat.
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
It was an easy decision to stick it out. Joining the gym in September was an incredibly positive move for me. I can’t thank you enough.
“Gas Pedal”
1 min max Skipping = 102+135 = 237
1 min Rest
1 min max Mountain Climbers (2-ct) = 37+45 = 82
1 min Rest
1 min max Press (15# KB) = 27+28 = 55
1 min Rest
1 min Down ups = 15+15 = 30
1 min Rest
Max reps = 404
“Dippity Do”
AMRAP in 15 min
2 Burpees
4 Sit-ups
8 dips (16″ coffee table)
16 Jumping Jacks
= 11 rounds + 4 sit-ups
“Get to 100”
EMOM for as long as needed to get to 100 HR pushups
Min 1 – Overhead Hold 30 sec (15# KB) – all unbroken
Min 2 – max HR pushups (from knees) – about 15/min
= 14 min EMOM
“All the Runs”
Run 1600m, Rest 5 min, Run 1200m, Rest 4 min, Run 800m, Rest 3 min, Run 400m, Rest 2 min, Run 200m, Rest 1 min, Run 100m
= 45:18 happy to be out for a run (2019 = 38:20)
60 burpees
80 glute bridges
100 mtn climbers
Time- 14.29
Tabata
Air squats
Total- 96
Run 800m
Time- 5.53
Handstand walk work
Wod
21-15-9
Ttb
Ring dips
Lunges #53kb 2 count
Each round ends with a 400 m run
17:42
ROMWOD
41 Birthday Burpees
WOD: Choo Choo
3 Rounds for Time:
10 Thrusters (35# KB)
15 Bent over Rows (20# DB). Did right arm, left arm and split right and left last set but did 16, cause even numbers)
20 Dips (stool)
100 Skips (DUs, unbroken singles, DUs) Had ceiling issues on the DU’s or that was what I told myself and was too lazy to walk upstairs
Time: 11:15
Tabata
– Air Squats
14,14, 15, 15, 15, 15, 15, 15 = 118 squats
Run 800m
4:07
WOD #1
Murph training
Tabata squats
15-15-15-15-15-14-14-14
WOD #2
Thor’s hammer
Floor press 3×10
115-135-145
AMRAP IN 12 min
10 Floor wipers 95#
15 Jumping double taps (double unders where programmed, this was the alternative)
20 Lunges
7rounds + 17 Reps
332 Reps in total
Forgot to add the run 800m in WOD #1
3:54