We have a great class set up for today. Might even be a bonus cashout! Use the link below at 10am to join our weekly Zoom class. I hear we may have a few first timers too!
https://us02web.zoom.us/j/8825714475
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
“ Swamp Thing”
EMOM for 18 min (15# KB)
Min 1 – max (R) arm push press 28/24/24/24/24/24
Min 2 – max (L) arm push press 23/23/23/22/22/22
Min 3 – 15 KBs (30 sec ea round)
Good one!
Zoom WOD
20 jumping jacks
10 mtn climbers
Rest 1 min
Complete 3 cycles
= 15 rounds + 8 JJs
Cashout: 33 squats
Plus 34 birthday burpees (Sarah)
3rds
20 jumping jacks
15 tuck jumps
10 step jumps
Time- 5.05
400m run
3rds
5 situps
10 pushups
15 squats
Then…
400m run
Time- 10.20
34 birthday burpees
Zoom WOD
20 jumping jacks
10 mtn climbers
Rest 1 min
Complete 3 cycles
= 148 reps/ 150 reps/ 152 reps
Cashout: 33 squats
30 burpees
ROMWOD
Swamp Thing:
EMOM for 18 min
Min 1 – max Right Arm Push Press @20#DB
Min 2 – max Left Arm Push Press
Min 3 – 15 KBS/DB Swing @35#
80, 60, 60, 60, 65, 80
Total: 405
34 Birthday Burpees
WOD #1 Murph training
400m Run
3 Rounds
5 Pull ups
10 Push ups
15 Squats
400m Run
Time: 7:49
WOD #2
Push Jerk
45-65-75-85-90-90-90-90-90
AMRAP in 10 minutes
5 Shoulder to overhead 70#
10 Deadlifts 165#
15 Box Jumps 36”
3 Round + 28 Reps
Total Reps 118