We have our first Prep Course of 2015 coming up next Tuesday. If you have any friends or family members that want to get started with CrossFit Moncton, this is the way to do it.
Thrusters x5
Build up to moderate weight (60-70%)
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
Compare to Dec.29/14
Warmup
Thrusters x5
Build up to moderate weight (60-70%)
# 55-65-75-85-95
AMRAP in 20min
5 Power Clean (95/65#) scale to #75
10 Thrusters (95/65#) scale to #75
15 Bar Hops (over and back is one)
5 rounds – 5PC & 1 Thruster
Group WU
Strength: Thrusters (work up to 60-70%)
35-55-60-70# (T1RM = 105)
WOD: Detox
Rx
6 + 11 Bar hops
46 rep Pr over last year.
Goal was to finish 6 rounds, so quite happy with this, but I hate everything about this WOD.
Thrusters x5 with Vanessa
55-65-75-80#
These felt more than heavy enough given what was coming 🙂
WOD Rx:
10 + 8 thrusters
PR of almost exactly 4 rounds, last year was 6 + 9 thrusters…a huge part of that improvement is having a plan!
Thanks Kevin
Sweet PR lady!
Awesome PR Cara!
Thrusters x3 with Cara
Went up to 80#. Felt so gross
Wod RX
9+2 power cleans
Wow. Nasty.
Last year was 8+3 thruster with 55#. Surprise little PR this morning.
Loved sweating with you all this morning 🙂
Wish I could have been there! … but alas that whole “AM thing”.
Nice work V!
Thrusters
35# – 45# – 50# – 55# – 55#
5 Power Clean (95/65#) 45#
10 Thrusters (95/65#) 45#
15 Bar Hops (over and back is one)
6 rounds and 2 thrusters
PR of 10# and 35 reps
This one is still hard
MOB + WU X1
Lacrosse ball in shoulder blades as they are quite sore.
Deadlifts x3
135-165-185-205-225-235-245-250#(25#pr)
Row 500m > 1:48
Rest 1 min
Row 500m > 1:57
Rest 1 min
Row 500m > 1:55
Time – 7:45 (3 seconds faster than Dec 15)
Thrusters X 5
55-65-75-85
Wod: Detox (AMRAP 20 mins)
Rx’d
6rounds + 8 bar hops
Need to work on those nasty bar hops – so slow when you do them one at a time !
Thrusters x5
Build up to moderate weight (60-70%)
#45-65-95-115(1)
AMRAP in 20min
5 Power Clean (70#)
10 Thrusters (70#)
15 Bar Hops (over and back is one)
Score: 7 rounds and 1 clean. PR for rounds and weight.
Thanks for coaching, Kevin.
Thrustersx5
20# – 30# – 35#
5 Power Clean (95/65#) 35#
10 Thrusters (95/65#) 35#
15 Bar Hops (over and back is one)
6 rounds + 5 power cleans
3 rounds @ 35#, the rest @ 30#
I hate thrusters
WOD @ 75#
7 rounds + 5 cleans
WUx1
Group WU
Strength: Thrusters (work up to 60-70%)
45-95-105-110-115-120
WOD: Detox as Rx’d
7+ 1 PC
4 reps less than last year.
Great work am peeps!
Thanks coach Marie-Noelle!
Mob, group WU
Thrusters x5
65 – 70 – 75 (wrists were feeling weird at 75#, went back to 65 for a few and they felt normal).
WOD – Detox @ 65#
6 rounds!
Last time was 6 rounds 8 thrusters @ 45#. I’m good with the 20# PR!
So needed this one today. Thanks for being awesome 8:30ers!
WOD RX
7rds 5 thrusters
First time doing 65# thrusters in a WOD, and my shoulder held up pretty well. Caught a bad clean, but that’s not what slowed me down. I took too many breaks in the first half and couldn’t make it up in the second. Next time, more balls to walls.
Additional note: my goal going in was 5 rounds. Next time, goal is to get through the 8th round.
Wod rx 6 + 2 pc
Fantastically done everyone!
Mobility + WU x1
Group WU + mobility
Thrusters x5
35-55-65-75-85
WOD – Detox
Rx – 8 rounds + 1 Power clean
(Last time in 2013 – 9 rounds @ 35#…PR!)
Thrusters up to 85#
WOD Rx’d
10 rounds + 5 thrusters
1 round more than last year. Happy with that, and really just happy to get in and do this one after a week off.
Dumbbell Thrusters to 50# per arm
“Detox” with 30# dumbbels
9 rounds + 2 Thrusters
Oh.My.God
And now back to my wine!
Thrusters x5
95-115-125-130
Detox with 40# dumbbells (cause why not?!)
10 rounds + 3 Thrusters (almost 2 round PR)
That was gross.
Props to Amy Hogan for tackling this one SOLO in the 7pm….again. Big PR too!
Mobility
WUx1
Thrusters x5
55-65-75-80
AMRAP in 20min
5 Power Clean @65#
10 Thrusters
15 Bar Hops (over and back is one)
9 + 2 cleans Rx (almost 2 round PR)
So lonely! But such a bad as PR!
Group WU
Strength: Thrusters (work up to 60-70%)
65-95-115-115
WOD: Detox
Used 85#
7 Rounds….Just Gross!
Thrusters
95-115-125-145
WOD rx’d
6 rounds + 4 bar hops
Longest WOD of the year. Anyone who got 8 rounds or more didn’t eat/drink enought Christmas cheer.
Mobility and WU
Thrusters x5
40# (then switched to dumbbells because of wrist/thumb)
Practiced with 20# dumbbells for WOD
Detox
6 rounds 8 thrusters