Down and Up

Tomorrow is a special Change for Change. Bring in $5 to switch up your workout. All proceed go to help Marie-Noelle on her trip to represent Canada for football in Finland. Donations will also be accepted. 

Thrusters (95/65# or 60% of PP)

*scale = 15 pullups

Joey and Frankie off to the races (and notice Jenn in the background)
Joey and Frankie off to the races (and notice Jenn in the background)

55 thoughts on “Down and Up”

  1. Oh my god Kevin, that is so generous of you. Thank you so very much for all the support and encouragements received and felt from this amazing family at CrossFit Moncton!

  2. LOL Jenn!!

    Great picture!

    And Marie, I probably won’t be changing my wod but I’ll bring some money anyway! Kick some ass, we’re so proud if you!!

  3. Nice pic Joey, Frankie and of course Jenn. I was on a night shift last night. I had chuckles on and off all night.

      1. I am still laughing. It struck me funny. You did not need my cheer…you needed IV Gravol and O2.

  4. Mobility
    Wu x 1
    Strength, practice thrusters and muscle ups. I was very happy this morning my muscle ups returned!!! Yay!!
    Wod rx’d
    15-10-5-10-15 thrusters @ 95#
    3-3-3-3-3 muscle ups
    Was so pumped I got my muscle ups I for got to check my time? If anyone notices it could they post it for me.. Lol
    Shoulder had a knot in it this morning so the thrusters were slow and crappy.. Boo. Need to practice more of these!
    Great class this morning as usual Marie-Noelle. Great work 6 am crew!!

    1. Good Job. It’s funny that I was trying muscle ups last night. I still can’t string them together but I was able to do a few individuals.

  5. HAHAHAHA! Thanks for this. Not gonna lie, it was like a 48hr hangover from those things…

  6. Wux2

    Strength Front Squat x5

    135-145-155-165-175 (PR#5)

    Wod rx’d
    15-10-5-10-15 thrusters @ 95#
    3-3-3-3-3 muscle ups

    14:06 (Got one MU before time cap)

    A lot of MU no reps and stuck on the third set of MUs for the longest time. Watched Shane pump out 3 in a row and noticed I wasn’t bending knees soon enough on the kip. After that the MUs went a bit better.

    1. Nice job going RX. I’m not sure I’m ready to do MUs in a WOD yet. My shoulder is still sketchy. Especially after all the snatches last night.

  7. Mob, WU x 2
    Back Squat 95-135-135-135-135(still nursing back)
    Wod @ 65#(because of back) and Jumping MU’s

  8. Mob + WU x 2

    Strength: Shoulder Press x 5

    20-25-30-35-40 #


    Thrusters @ 25 # 15-10-5-10-15
    Pull ups Scaled to Ring Rows 15-10-5-10-15

    Time : 8:38 YAY for me….not only not the last to finish, but also the first to finish….EVER!! Hahaha

      1. Thanks Kevin…I’m very proud of my baby callous….I think I’ll name her Emily! lol

  9. Just did strength today. My legs are still wrecked.

    Floor press x2

    Pull-ups x5

  10. Mobility
    WU x 2

    Strength: Shoulder Press x 5

    15-10-5-10-15 thrusters @ 75#
    3-3-3-3-3 muscle ups (scaled to 15-15-15-15-15 Green band)

    DNF Time cap – made it to 10 thrusters in the last round

    400m Run

  11. Heather Colleen

    WU x 2

    Strength: Deadlift x5 – Yay for using all appendages!

    15-10-5-10-15 one arm thrusters @ 20# – can’t wait to get back to regular overhead lifting!
    3-3-3-3-3 muscle ups (scaled to 15-15-15-15-15 ring rows, 2 arm)

    Time: 8:43

  12. Mobility
    WUx2 (with 20# Wall Balls)

    Strength: Cleans
    45×3 50×5 65×5 85×5+
    Still having problems with these ones, stuck at 85 and worked on form.

    Thrusters @ 75#
    Pullups: Blue, Blue, Blue/Purple, Blue/Purple, Blue/Purple

    Time: DNF, but I wasn’t too far off 13min. maybe an extra 30-40 seconds.

    I fubared the weight on the thrusters, was supposed to do 60# but I can’t count apparently 😮

    Very good workout this morning. Thank you Marie-Noelle for the help with the cleans!

    1. Coach Charlie yanked out a timer as soon as the other clock ran out – if you yelled TIME she probably wrote it down – maybe someone at the gym can post on h ere your time? 🙂

  13. Mobility

    Thrusters @ 65#
    Pullups 15-15-15-15-15 (Blue/Purp Band)

    Time: 12.51

  14. Mobility

    Practice wall balls, thanks for all the tips tonight.

    Thrusters @ 45
    Pullups 15-15-15-15-15 (green Band)

    I did pull ups the proper way, and it was a lot harder for me, I like reverse pull ups 😉
    Time: 12.59

    Great class !

  15. Mobility
    WU x 2
    Front squats 5 x 60,70 80,90,95

    WOD: 15-10-5-10-15
    Thrusters @ 65#
    15 pullups (blue band)
    DNF 2 pullups left 🙁 I managed to squeeze 2 more out after the time. Good WOD… Considering my lack of live for pullups! Thrusters felt good though :). Good job 4:15 crew!

  16. Mobility
    Thrusters 65#
    Pull-ups w/ black and sm purple


    I was able to do all thrusters unbroken but all sets of pull-ups except the first one were really really broken up. My grip and forearms were toast!

  17. mob
    wu x 2

    Strength – Front Squat

    Thrusters @ 55#
    pullups (green band)

    Time: 11:23

    jeepers that was tough! Glad I listened and went up one band, I wouldn’t have made it! lol

  18. Mob Wu x 2 red band pull ups
    Strength: front squats

    Thrusters 65# 15-10-5-10-15
    Pull ups Green 15-15-15-15-7

    DNF short on pull ups no grip left.

    Cash out: 30 lunges + 50 single mountain climbers 1:20

  19. mob
    wu x 2

    Strength – Back Squat 25-30-35-40-45

    Thrusters @ 25#

    Time: 12:00

  20. Wu x 1
    Muscle up practice. Still no stringing together. 🙁

    Push jerk x 5
    135,155,175, 185,195 (5# pr)


    Thrusters @ 95
    Jumping muscle ups


  21. WU X 2
    Push press 3rm : 75-80-85-95-105

    Thrusters @ 65#
    Pullups avec bands bleu et mauve

    Time : 12:06

    Once again thanks Kevin and gang for letting me workout with you!

  22. Mobility
    WU x 2 (wall balls 20# instead of squats, ring dips no bands)

    practiced false grip and butterfly pulls ups

    thrusters @ 95
    Pull ups

    Time 12:57

    Thrusters un broken except last round was 4-6-5
    Pull ups sets of 3 except last round was broken up

  23. WU x 2

    Attempted 1 wall climb and felt like I was going to break my neck!

    Strength : OHS x 3
    15-35-45-65-75-85-95 These are feeling better lately.

    15-10-5-10-15 Thruster’s @ 65lbs. Thruster’s were unbroken
    3-3-3-3-3-3 Jumping Muscle Up’s

    8:00 minutes

    Fun WOD!

  24. Mob Wu x 2 + ten 10lb wallballs
    OHS 20 25 30 35 40 X 5
    WOD: Down and up scaled
    15 10 5 10 15
    [email protected] 30lbs
    15 15 15 15 15
    Pull ups green band
    Time: 10:22

    800m 4:45
    First day off of work. Felt good to be hanging out at the gym. Thanks Kevin.

  25. mob

    push press x 5

    wod Rx


    really liked this wod, even the thrusters!! 🙂

  26. Mobility
    WU x 2

    Strength: Push jerk (x5)
    *cleaned weight first for each set

    Thrusters @ 65#
    MU progressions (with band)
    Time = 7:22

  27. Mobility
    WU x 2

    Thrusters @ 55#
    Pull-ups (green band for first set, green and purple for other sets)

    DNF (Had 15 pull-ups left)

  28. mob wux2
    strength push press
    95×5 115×5 125×5 135×5
    truster 95#
    muscle ups
    scale pull up 15
    time 12:26

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