Broomstick Oly Class is tonight at 7pm! No experience necessary, but you do have to register in Zen Planner. Sticks only – no bars allowed.
https://us02web.zoom.us/j/8825714475
Hope to see you there so you can #EarnYourKey!
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
“Jail Bird”
5 rounds:
8 Two handed KB Cleans
12 Tuck ups
16 Prisoner Jump Squats
Time = 11:25 Butt /Quad burner
“Trust Fall”
AMRAP in 20 min:
40 Squats
10 Standing press w resistance band
10 Reverse Burpees
*Every 2 min, do 40 skips (including 0 min)
= 4 rounds + 6 reverse burpees
Wow that was a skipping WOD in disguise! Skips seemed to be two sets, only one round was unbroken.
“0 to 60 and back”
For time:
0 calorie beverage
10 8-count body builders
20 jumping lunges
30 sit-ups
40 plank switches (some from knees)
50 flutter kicks (2-ct)
60 marching wall sit-ups (2-ct)
50 flutter kicks (2-ct)
40 plank switches
30 sit-ups
20 jumping lunges
10 8-count body builders
0 calorie beverage
Time = 15:41
Oops! May have forgotten flutter kicks on the way back..
80 squats
600m run
40 squats
600m run
Time- 11.52
0 to 60 & Back
0 cal beverage
10 8 ct Body builders
20 lunges
30 situps
40 plank switches
50 flutterkicks 2ct
60 marching wall sits 2ct
And reverse
Time- 16.46
WOD #1
Murph training
For time
80 squats
600m Run
40 Squats
600m Run
TIme 10:05
WOD #2
Push press 5 sets of 5
45-65-70-75-80
AMRAP in 7 minutes
7 Good mornings
7 Jumping squats
7 T2B
Rest for 5 Minutes
AMRAP in 7 minutes
7 Push press 75#
7 Front squats 75#
7 Deadlifts 75 #
5 Rounds + 6 Reps, 111 Total Reps
Rest
4 Rounds + 5 Reps, 89 Total Reps