Change For Change today! Bring in $5 to switch up your workout.
I’ve been inspired to bring a new class to CrossFit Moncton. We are all motivated to improve our own health. But what about the livelihood of our canine friends? Starting June 1st, we will be introducing DogFit classes to CrossFit Moncton. Please watch the video below for more details.
“Flight Simulator”
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Compare to Sept.7/12
[youtube=http://www.youtube.com/watch?v=CTM6zp_9egY]
WU x 1
400m run
2mins skipping
Power cleans x 5
95-105-115-125
WOD: “Flight Simulator”
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Score: 30 on the way down + 12 in the round of 25
Failed a bunch of time to get the round of 30. On Sep 7, 2012 I did singles and then tried DU’s and got up to 25 on the way up within the 15min time cap.
Nice PR on the WOD man!
WU x 1
2mins skipping
Deadlifts x 5
95-100-105-110-115
WOD: “Flight Simulator”
Unbroken Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time : 8:05
Last time I did 14:42
Did not expect such a huge PR. I should work on my DU more and try this again.
Holy crap Val!!
Strength Shoulder press x 5
55-60-65-70-75 x 4
Change for change
Klepto
4 rounds
27 box jumps
20 burpees
11 squat cleans @ 75#
Time : 20:42
Thanks for the push at the end guys! Tough one.
I walked funny for a week after this one…
Good job!
Thanks! And uh-oh! 🙂
Nice job! Tough one indeed!
Nice one Kevin! Will the dogs have access to the tanning bed?!!
Hehehe! That one truly truly got me!
mobility
strength
clean
75-85-95-105-115
wod flight stimulator 15:00 time cap
made it to 30 on the way down…
love that work out few times I made it 1 short of what I needed…
have a good day everyone
double unders
Nice work Bradley!
Mobility
WUx2
Strength: Deadlifts
75×5 95×5 115×5 135×5 155×5
WOD:
11:07 with singles
M + WU x1
skipping 2:00
Strength
pusp press
30-35-40-45-50-55
WOD
flight sim but chaged out for Annie
DU(singles x3) + sit ups
50-40-30-20-10
Thanks Heather, it was fun not keeping up to you!
Some day we’ll have someone count for us so we actually know what we’re doing 😉
Poop! I know sorry Kevin.:(
WU x 1
2 min skipping
Shoulder press x 5
95,115,125,135,145, 150×3
Previous PR was 145 but last time I did this only got 135 x 4.
WOD: “Flight Simulator”
Singles in 7:?? Don’t have my book.
Stalled on 30 about 4 times then sailed through the rest.
WU x 1
2mins skipping
Cleans x 5
75-85-95-105-115(x3)
WOD: “Flight Simulator”
Unbroken Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time : 6:52
Forgot to mention this over the weekend but….
Crossfit Moncton now has an official Instagram account (@crossfitmoncton) for those of you who love all that internet social media goodness. Pictures will be posted regularly.
What’s Instagram?
haha I’m glad someone asked.
Yah! Great!
Mobility
WU x 1
2 min skipping
Strength: Front Squat x 5
45-55-65-70-75
WOD: Flight Simulator
Singles, unbroken except last set of 15…had to do it twice
Time: 6:38
Wu x 1
2 min. of skipping
Deadlifts x 5 135-145-155-165-170 (PR for reps)
WOD: Annie
50-40-30-20-10 DU’s & sit ups
8:33
Fun!! Love working out at 8:30; it’s such a civilized hour to get going!
Wu 1
2 min skipping
Overhead squat x 5
45-65-85-95-run out of time
Wod change for change
12-9-6-3
Snatch 95#
Burpees
6:14
Mob / WU
Squat Snatch x 3
45-85-95-95
“Change for Change”
WOD (March 24):
12-9-6-3 of:
— Snatch @ 95#
— Burpees
Time: 5:07
Not a great 7 AM morning. Hats off to all you morning people who do this all week. Freaks for sure but I envy your energy!
mobility
2 mins skipping
wux1
“Diane”
21-15-9
Deadlifts #225
HSPU
Time: 7:34 RX
Last time i did this was #205 Deadlift and just an abmat no plates with a time of 8:37 pretty happy with the PR 😀
Great job Lance!
Nice work Lance!
WOW! Huge PR Lance 🙂
WUx2
Backsquat 1x
135×5-155-175-185-205-215
WOD: “Flight Simulator”
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time: 12:32
WUx1
+ 2min of Skipping
Strength – Back Extentions 5 sets of 10 reps
Change for Change.
In the 20′sas Rx’d
from March 16th
3 Rounds
20 Front Squat (135#)
20 Burpees
20 T2B
Time–> 14:42
Then did Mobility Class, thanks Joanna!
Great job 4:15 class!
WU x 1 + 2 min. skipping
Strength: Shoulder Press 5x 55,60,65,70,75
Change for change: Hot Tamale
5 Rounds: 15 lunges (45#) 30 DU (90 singles)
Time: 7:21
PR of 37 sec. wtih 20# more Was hoping to be under 7 min. but a PR is a PR. Next time this comes around I want to be doing DU. 🙂
WU X 1
2 min Skipping
Push Jerks x 5
135-155-175-195-205 (4)
Nice sharing the bar tonight with you Lora.
WOD – Change for Change
3 min Cleans
2 Min Snatches
1 Min Thrusters
Score Rx’d – 56 (35-10-11)
You are so freaking strong! You are push jerking my back squat for Pete’s sake! I can’t wait to see what you can do once you get that flexibility worked out in your wrists/forearms/shoulders. 🙂
Shoulder Press x 3:
55-60-65-70-70
Change for change:
3 min Cleans @ 65# = 40 Reps
2 min Snatches @ 65# = 10 Reps
1 min Thrusters @ 65# = 9 Reps
Total Reps = 59
Had not idea what to expect from this one. Thought there would have been more reps. Gassed for thrusters!
I think you did pretty good to get 9 thrusters in the last minute!
Mobility
WU X 1
2 min Skipping
Strength – Practiced snatches
Change for Change
Open WOD 13.1 in 17 minutes
40 Burpees
30 Snatches 75#
30 Burpees
.…
…
Completed to 100 in 14:42 which was an improvement on the 91 in 17:00 minutes.
Tiebreaker time was 10:27 which beat my last one of 12:41.
Great improvement!
Nicely done Kevin. Great improvement. 🙂
Thank you.
WU x 1
2 minutes of skipping
Change for change:
3 min Cleans, 2 min Snatches, 1 min Thrusters
Used 85 lbs
43 cleans 11 snatches 8 thrusters
Total Reps = 62
Mobility
WU & 2 min skipping
Strength OHS x5 10-15-20
I took so long deciding what to do for the change for change I ran out of time.
WOD from March 18
300 singles
50 shoulders to over head
25 toes to pole
Last time I didn’t finish within the 20 min time cap. This time I was done at 17:20. Very happy with this.
Nice improvement!
Way to go Amy!
Awesome to witness!
Great work Amy
did wod from march 5
jerks at 155
10-9-8-7-6-5-4-3-2-1
pullups
2-4-6-8-10-12-14-16-18-20
19:38
messed this one up from the start.. did clean and jerk for each rep through 10-9-8- and 3 reps of seven before Kevin came over and shined the light on the wod for me.. “jerks” he said? “yes” I replied.. “no.. jerks” he said with the motion of shoulder to overhead.. “thought you were just tired so you were dropping each one” .. me, tail between legs finished the wod the way it was meant to be..
thanks for the cheering Marcel, Jeff, lora, Evan and Jeremy helped get me through the end when I was rushing to get finished!
fun wod
HAHA! Great job! Guess you were still in 13.4 mode….
mob
wu x 1
skip 2 mins
Strength
OHS 25-30-35-40-40 – and yes very broken up – long ways to go on this! lol
Unbroken Single Skips
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time:7:36
strength
squat cleans
85-125-135
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DNF was in 40’s going down, ran out of time
and did 5 burpees twice as I thought Kevin was serious when I swore lol
I smiled every time I saw you drop down. I think it will be a new rule for all the workouts with double unders from now on.
Mob
Wu x 1
2 min skipping
Front squat 3 rm to 145#
flight simulator with DUs
Got to 25# on the way up… Stopped at around 13 min cause of calf cramping… Managed to keep my cool
Foam rolling calf
Dog fit… Lol could be interesting
Change for change
Strength cleans
135 / 185/ 210/ 225 x 5 / 235 x 3 working on feet placement, working on no arm pull. Getting better all the time but still lots of work…
Prairie fire
5 clusters @ 115
10 Pullups
15 du’s
147 reps. Fun Wod
Still need some work on thruster and squat cleans efficiency. I feel I expel to much energy, powering from the bottom of the squat and losing the hip explosiveness. Du’s are coming better though
Forgot that those were amrap 2 mins, 30 sec rest for 4 cycles. First round was 53/ 32/ 30/ 32
WOD: Flight Simulator
5 – 10….50…10..5..
Time: 9:05
12 minutes something in September so I am happy with this PR. Key tonight was to stay relaxed!!!
All unbroken.. Love this WOD! Wish this would be this weeks’s WOD: 13.5.. lol!!!
I’m still shaking my head about you doing that unbroken!! CRAZY!!!
Hahaha 13.5 as flight simulator!! This wod makes me think of the movie Ground Hog Day – on a good day I’d be trapped somewhere in the round of 20 for the rest of my life!!
Great job Corrina, that’s really incredible.
Crazy!
Mob wu x2
Strength shoulder press 5 reps 35 40 45
Ran out of time and strength…geez
Wod: Flight Simulator
Scaled singles: 6:29
All unbroken until the last 5 skips…geez again.
Practiced DU’s for the remainder of the 15 mins. Got to 7 DU’s a couple of times using the single/ DU progression.
Thanks Amanda for coaching this evening.
So excited about your doubles!
“Change for Change”
Mobility
WU x 1
2 min skipping
Strength: Back squat (x3)
95(10)-135-155-185-195-205
Great sharing a bar with you Jeff L!
WOD from March 23 @ Rx
3 rounds
30 KBS @ 35#
30 Goblet Squats @ 35#
75 DU’s
Time = 13:35
My forearms now hate me for this…
Cashout – calf stretches
Great work 5:45 crew!
Mobility
WU x 1
2 min. skipping (DU were not happening for me today… I have the marks to prove it!)
Strength : OHS
5 x 50-60-65-70-75 (yay!)
WOD “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of singles
I was trying to beat my time from Sept. 7th (5:14) but my hair kept catching in my rope and I missed at 37 AND at 38 while trying to get my round of 40 !!! My time was 7:19 and I was NOT HAPPY with that so I redid it !! My second time was 5:29. Much better but still haven’t beat my PR 🙁 Ahhhh it’s ok, I’ll survive !!!
I was having the same problem today with my hair too.
Not a problem I ever have.
Yes ! Somebody gets it haha 🙂
Thrusters x10 (you know they’re coming!)
95-105-115-125-135
Test WOD
20 KBS (70#)
30 T2B
400m Run
3:55
That looked like a great wod UNTIL YOU ADDED THE RUNNING!!
Wux1
skip 2min
push jerk x5
135 155 165 175 180×2
Wod
made it to 35s on the down side.
Geez Andrea, you’re strong! 😉
LOL!
MOB
WU x 1
2 min skipping
Cleans 5’s
75-90-100-110-115 PR for reps (I think)
Change for change – Annie (scaled to singles)
9:35
Forgot to triple the skipping, so halfway through the first round of sit-ups, stopped and went back to finish the skipping then started sit-ups over. Then some post wod discussion that I may have done more reps than I was supposed to. (Are you sure Tracy??). Naturally I’m shocked that I may have miscounted ;). Oh well, still a good workout!
So stiff this morning after 7 hours in the car yesterday that I couldn’t get my toes even close to the bar. Glad this wasn’t last week!! Good work 7 a.m. Class – so cheerful at that unholy hour 🙂
Strength: front squats
Working my way back up to where I was a couple months ago..still a ways to go
5x 95-105-110-120(4)
Wod: flight simulator
Got through the 50’s and did 27 of the next round. This was brutal.. Shouldn’t have used this one to break in my new rope, I have way too many whip marks.
Mobility class
WU
Strength Push Press x5
85-95-110-125-135(PR 5#)
WOD (Change for Change)
Annie
50-40-30-20-10
Double Unders
Sit-ups
Time: 12:05
I haven’t met Annie before. It went alright but I think it would have gone better if I was not full of turkey.
Warmup
OHS (3) up to 70 lbs
Change for change – march 1
10-8-6-4-2
Power cleans (95lbs)
Burpee lateral jump
6:22 (I think)
95lbs felt 20lbs heavier today compared to Friday.
Nice work gillyon, and purposely switching to a Wod with burpees…
Forgot to post yesterday…
WU x 1
2 mins skipping
Shoulder press
5x 65
5×70
5×75
3×70 (tried to keep a straight back)
5×70 (ditto)
WOD – flight simulator – Got to 25 (on the way up) + many many attemps (the highest I could get after was 20)
PR from last time.. I couldn’t get to the 15’s
Mobility
WU x 1
Overhead squat (x 5) from snatch (x 1)
45-50-55-65-75
WOD – flight simulator – DU – 5 on the way up, took me around 14 mins but it was good practice.
Mob
WU x 1
2 mins skipping
Shoulder Press 5’s
50-55-60-65-70
WOD
Scaled Singles:
Time: 5:02 (13 secs slower than last time but It felt good today so happy with my time 🙂 )