New members – buy a Fundamentals package, and your first month is FREE! Offer expires at midnight tonight. Must be redeemed before Dec.30/16.
Current members – you have until midnight to take advantage of the BOGO deal for private sessions as well.
EMOM for 5 min
Pistols – 4-6 reps per leg
AMRAP in 10 min
buy-in – 60/40 cal row
10 T2B
15 Squats
Compare to Nov.6/15
Pls can cel 6 am
Nice work for not even being there this morning!!!
You do have a conscience!
Mobility
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 5 reps per leg on 20″box
WOD: AMRAP in 10 min
Buy-in – 60 cal row
10 T2B
15 Squats
Reps: 4 rounds 5 T2B
No PR today
EMOM for 5 min
Pistols – 4-5 reps per leg
AMRAP in 10 min
buy-in – 40 cal row
10 T2B
15 Squats
3 R + 7 T2B (it was slow going this morning for the T2B!!)
Thanks Kevin!
Mobility
WU x 2
Group WU/MO
EMOM for 5 min
Pistols – 4 reps per leg
w/ black box
AMRAP in 10 min
buy-in – 40 cal row
10 T2B
15 Squats
Reps: 4 rounds + 4 squats 8 rep PR
Thanks Kevin. Good job everyone!
Good job, lady!!
EMOM for 5 min
Pistols – 2-3 per leg of the rollup versions and actually got up off the left leg a couple times! YAY 🙂 Right needs a bit more strength.
AMRAP in 10 min
buy-in – 60 cal row
10 T2B – Knee raises
15 Squats
8 Rounds
Thanks Kevin!
EMOM for 4 mins.
4 pistols. t’was a struggle.
WOD: AMRAP in 10 min
Buy-in – 60 cal row
10 T2B
15 Squats
5 rounds.
Thanks Kevin
Nice to see you this morning big guy!
I’m confused. There was snow, AND it was morning. Please explain.
If you add a couple lines to CAM, it kinda looks like this – https://crossfitmoncton.com/wp-content/uploads/imported2/2016/11/6am.png
I’m laughing way too hard. It must be past my bedtime.
Illuminati confirmed! 😀
He’s a morning guy now. I feel like he feel and hit his head at some point and forgot who he was.
Mein I missed all these messages :D. I wouldn’t rule it out.
Welcome to the Dark Side CAM
Mobility and Wu x 2
Group mobility and Wu
EMOM for 5 min
6 pistols per leg
Felt good this morning, a couple shaky ones but overall I was pretty happy with them!!
Wod rx’d 6 rds 8 t2b
4 rep pr!! Over paced a bit this morning on the row! But happy with the results overall!
Great class Kevin, great work 6 amer’s!!
Pistols EMOM done on the 20″ box.
AMRAP:
6 rounds and 7 squats with knee raises.
Thanks Coach Blake!
EMOM for 5 min
Pistols – 5 reps per leg steeping on a 24″ box
AMRAP in 10 min
buy-in – 60/40 cal row
10 knee raises
15 Squats
8 rounds+ 5 reps
Last time I got 6 rounds and 4 reps so PR 🙂
Yeah, just a little one 🙂
If you purchase a BOGO. How long do you have to use it?
Sent you a message.
Mob
WU x2
Group Mob & WU
EMOTM 5mins
5 pistols (used 14in box-step downs)
AMRAP 10 mins
-40cal Row Buy in
then
10 Hang Knee Raises
15 Squats
Total: 6 Rounds & 10 Sq
Pistols – 4 per leg on 4 45# plates.
Wod with hanging knee raises.
Score – 6 rounds and 2 hanging knee raises.
Thanks for the class Kevin!
Great job!
Thanks accountability partner for reminding me oh so gently to post here.
EMOM pistols
Did 20″ box, first round bottom-up, last 4 round top-down…I may try full pistols next week. I’m close, I can feel it.
WOD
40 Cal row
AMRAP remaining
10 knee raises
15 squats
8 rounds + 3 kr
I’m not sure if this is a PR be cause I can’t find that specific journal and I didn’t post my score….. Sigh.
I came in tired, cold, and cranky. I left energized, warm, and so f’ing cheerful that I freaked people out. Thanks 5pm class.
You were way too happy after that workout.
Great job on the WOD!
EMOM for 5 min
Pistols – 4-6 reps per leg
AMRAP in 10 min
buy-in – 60/40 cal row
10 T2B
15 Squats
I enjoyed working on the pistols today! I chose to stand on top and touch my toe to the floor and then stand..
For the wod I managed 6 rounds. My rowing may have slowed me down but I focused on getting a calorie per row…
I liked working on toes-to-bar.. Thanks to Kevin for breaking down the movements!! Today i did knee raises, but next time I might take a stab at it! Note to self if you don’t use chalk, your hands will slide off the bar when you swing back..
mob wux2
group mob
EMOM for 5 min
4 pistol on small box
AMRAP in 10 min
buy in 60 cal row
then
10 T2B ( sit up with ab mat)
15 squat
9 round
WU X 2
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 5 reps per leg on 20″box
WOD: AMRAP in 10 min
Buy-in – 60 cal row
10 T2B
15 Squats
Reps: 3 rounds 9 T2B
No PR today
Thanks Mandy!
EMOM for 5 min
Pistols – 4 reps per leg
20″ box – bottom-up
AMRAP in 10 min
buy-in – 40 cal row
10 knee raises
15 Squats
Total: 6 rounds 8 squats
wux2 + group mob
EMOM for 5 min
Pistols – 6 reps per leg on 24″box
AMRAP in 10 min
buy-in – 60 cal row
10 T2B
15 Squats
4 R + 2 T2B
EMOTM for 5 Minutes: 5 pistols per leg
10 Min AMRAP
40 Cal Row (Cash In)
then 10 T2B + 15 Squats
4 Rounds + 12 Squats
Sooo close to finishing 5 rounds, Grr!, but still a PR over last time, so I’ll take it.
Legs are tight tonight, so tomorrow will be awesome, I am sure.
EMOM for 5 min
Pistols – slow going, got mostly 3 reps per leg I think
20″ box – bottom-up
AMRAP in 10 min
buy-in – 40 cal row
10 knee raises
15 Squats
Total: 6 rounds 4 squats
EMOM 5 min
6 pistols per leg
AMRAP 10 min
60/40 cal row buy in,
10 T2B
25 squats
Did 60 cal buy in (coach said so)
4 + 1 T2B
4 rounds + 3 T2B
WUx2
Mobility
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 6 reps per leg Rx’d
WOD: AMRAP in 10 min
Buy-in – 60 cal row
10 T2B
15 Squats
Reps: 4 rounds 7 T2B