We have our first Prep Course of 2017 coming up in a couple weeks (Jan.10). If you have any friends or family members that want to get started with CrossFit Moncton, this is the way to do it.
Also, the much anticipated Couch to CrossFit program starts on January 16th!
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.28/15
Where’s all the 6 am peeps???
Was the only one in the class!
So got a 1 HR personnel lesson from Shane!!
Lots to work on!! Thanks for the tips.
Wu mob
Group WU…. Solo
Then Thrusters x 5 ( up to 60-70℅)
Wu 65 , 85-95-115-135 x5
Then AMRAP 20 min
“Detox” …I can see why it’s called this!!
5 Power Clean (#95/65)
10 Thrusters (#95/65)
15 Bar hop
Got 6 rounds 15 reps RX
Good to get the 1 on 1 coaching as there’s alot I need to improve, but with only 1 in the class… You can’t hide for longer breaks!!
Thanks for the push Shane!!!
Everyone must have been shopping!! 🙂
Don’t think the stores are open at 6? Haha
Thrusters x5
Build up to moderate weight (60-70%)
75-85-95-105-115
AMRAP in 20min
5 Power Clean (95#)
10 Thrusters (95#)
15 Bar Hops (over and back is one)
7Rounds 7Thrusters
1on1 with Ron. Ditto what Mario said about hiding for breaks but definitely squeezed everything out of this workout 🙂
Thanks for the push to get more reps in and all the tips Ron!!
You kept a great pace with very short breaks, and kept great form from start to finish. Way to go.
Thrusters x5 Build up to (60-70%)
35# – 35# – 40# – 50#
AMRAP in 20min
5 Power Clean (@35#)
10 Thrusters
15 Bar Hops
Score: 7 rnds 5 PC
PR of 1 round and last year I had to drop from 35# to 30# after 3 rounds.
Thrusters x5
Build up to moderate weight (60-70%)
55-65-85-115
AMRAP in 20min
5 Power Clean (75#)
10 Thrusters (75#)
15 Bar Hops (over and back is one)
7Rounds + 1 thruster
Same result as previous years, but brought weight down to 75# from 85#. I’ve done this WOD every year since 2011 and it doesn’t get any better, it is quite simply gross. Thanks Kevin!
Thrusters x5 Build up to (60-70%)
55-60-65-65-70#
AMRAP in 20min
5 Power Clean (@55#)
10 Thrusters
15 Bar Hops
Score: 8R + 5 PC
Last time I did this was 2014, and I did 7 rounds and some at 45# then, so PR 🙂
Thrusters x5
95-115-135-155
Got some new sandbags for Xmas, so naturally, had to try them out.
Detox with 60# sandbag
12 rounds + 3 PC
Gross.
Mob WU
Thrusters x5
Build up to moderate weight (60-70%)
started warm up set at 55#, shoulder hurt then went numb / so didn’t get further 😦
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#) *scaled to one arm 20# DB thruster
15 Bar Hops (over and back is one)
5 rounds 9 bar hops
Thanks for the class Matt! First time doing this, zero idea on pacing but now I know :)!
Thrusters x5
Build up to moderate weight (60-70%)
65-85-105-115-115
AMRAP in 20min
5 Power Clean (95#)
10 Thrusters (95#)
15 Bar Hops (over and back is one)
7Rounds 5Thrusters RX
Thanks Matt!!
Thrusters x5
Build up to moderate weight (60-70%)
55# – 60# – 65# – 65# – 70#
AMRAP in 20min
5 Power Clean (55#)
10 Thrusters (55#)
15 Bar Hops (over and back is one)
6 rounds and yuck bar hops are not my friend
Great coaching Matt
Detox…nope…
Thrusters x5
Build up to moderate weight (60-70%)
55,65,75,75,85
AMRAP in 20min
5 Power Clean (65#)
10 Thrusters (65#)
15 Bar Hops (over and back is one) had to change to walk over bar on rd 3
7 gross rds plus the 5 PC’s, 10 thr, 8 over bars…
WOD @ #85
7 Rounds and 3 Thrusters
Thanks Matt!
Detox with 40# sandbag
10+4 p.cleans
Did a 6 pm with coach Amanda and fellow cross fitter Matt (just after his coaching sessions)
Last year did this WOD with 65 # and completed 4 rounds
Thrusters x 5
95-115-115
WOD rx
7 rounds and 2 bonus power cleans
Amanda would not let me hide either. Matt needed no motivation She kept me on a nice pace and squeezed every drop out of this orange
See you next year for round three
Thrusters x 5
55-65-75-85
DETOX
20 Min amrap
5 power cleans @ 55#
10 thrusters @ 55#
15 bar hops (over & back is one)
7 Rounds + 8 bar hops
This is such a hard work out!!! I seemed to spend a lot of time standing around looking at the bar. Did 4 cleans, rested, & then started thrusters. All thrusters were unbroken, except for round 6 when I dropped the bar after 6 reps. Bar hops were such a gasser!
Open gym
Alternating tabata planks and doubles
Little wod of:
500m row then:
3 rounds of
10 WB, 10 ring rows, 10 KB DL’s 60#
Then 500m row.
Ended with some inch worms, lunges and burpee broad jumps
Fun to be back for a bit!
MOB WU Group Mob and WU
Thrusters x5
Build to 60-70%
65-75-80-85-90# (thanks for the shoulder pointers Matt)
“Detox”
1 round and 2 thrusters at 75# and had to drop it to 65#
Score: 6 rounds 5 pc