MCF members – here’s our schedule. You are welcome to come to any of our classes. http://crossfitmoncton.com/members/schedule/
Run 800m
80 Double Unders
Run 400m
40 Double Unders
Run 200m
20 Double Unders
Run 100m
10 Double Unders
Compare to May 8/12
Mobility
WU x2 (12 reps)
Strength: dead lifts: 55, 65, 75, 85, 85 (×5)
WOD:
800 m run
80 du (scaled to 240 singles)
400 m run
40 du (scaled to 120 singles
200 m run
20 du (scaled to 60 singles)
100 m run
10 du (scaled to 30 singles)
Time 13:58
Special welcome to MCF members!
I did not get a chance to tell you how much I liked doing the partner WOD with you on Saturday. Great job tonight!
Strength Deadlifts x 5
135-145-155 (ran out of time), Fun sharing the bar with you Kelly we spent most of our time switching plates :). Always nice to see you in the am!
WOD Rx
time = 12:34
It was nice to sweat it out with our MCF friends!
I didn’t check to see if I had done this one, guess I did and PR of 1:08, I’ll take it 🙂
congrats!
Nice work maria, big pr
Nice PR Maria!
Mobility
WU x 2 (12 reps)
Strength: Deadlifts x 5
115, 125, 130 (ran out of time). Right back at you Maria! Thanks for your patience 🙂
WOD:
800 m run
80 DU (scaled to 240 singles)
400 m run
40 DU (scaled to 120 singles)
200 m run
20 DU (scaled to 60 singles)
100 m run
10 DU (scaled to 30 singles)
Time: I “think” it was 12:09 but need someone to confirm please?
Welcome MCF members 🙂
Fast time Kelly!
Wu x 2 – 12 reps
Deadlifts x 5
135-160-185-210-230(4 reps) – good sharing the bar with Gabe.
WOD: 14:44 or 54? Regardless – a PR of over 2 minutes. Thanks big guy – thinking about you again today.
Way to push this morning chantal, nice pr
WUx2 (12 reps)
Strength – Deadlift x5 (Working on form)
135-160-185-210-230-250
WOD (x3 Singles)
Time–>11:14
PR of 240 unbroken Singles
cashout: Calf Stretch
Great to have you with us Maritime CrossFit folks!
Nice work Gabe, that’s a big pr
It was nice to meet you this morning Cody, Guy and Shannon. So glad you came to workout 🙂
Warmup
Press (3) to 70lbs. Not feeling so strong this morning
WOD rx’d – 8:47
PR of a 1 minute. Whoohoo
Thanks for the push Lora. Great class!
Fast!
Holy crap gillyon, u must have had someone chasing you. Lol, nice work
Super speedy!
Nice job Gillyon!
Mob
WU x 2 (12 reps)
Strength – Deadlift x 5
95-100-105-105 – ran out time to get to 110. Thanks for the coaching on these Marie Noelle!
Wod
Row 800m
80 KBS @ 25 #
Row 400m
40 KBS
Row 200m
20 KBS
Row 100m
10 KBS
I really struggled with this one!! I had to go outside for a minute part way through, I wanted to walk away from this WOD and not finish, but I came back to finish it. Thanks to everyone who pushed me to finish, I wouldn’t have been able to do it without you!!!
Time: 20:34
Sometimes the hardest thing about a WOD is just finding the will to push through and get it done. Good job on finishing the workout!!
I think Rowing and KBS would be a lot harder then the WOD as posted. Don’t ever think you “Scaled” this one. Way to push through it Julie!
I agree
Me too. That’s alotta KBS. Gross!
Congrats on finishing!
Way to push through and finish!
Mobility
WU x2 no pushups today (12 reps)
Strength: Deadlift x 5
100, 120, 130, 145, 155 <– 10# PR 🙂
WOD:
800 m run
80 DU (scaled to 240 singles)
400 m run
40 DU (scaled to 120 singles
200 m run
20 DU (scaled to 60 singles)
100 m run
10 DU (scaled to 30 singles)
Time 13:26
It's time to get back to doing DUs.
Thanks for the coaching, Marie-No!
Good work on the DL PR! Great time on the WOD as well.
Nice work Heather!
Mobility
WU
Strength Front Squat x5
115-135-175-175-190
I goofed and added too much weight my 3rd set.
WOD
Run 800
80 DU (scaled to 240 singles)
Run 400
40 DU
Run 200
20 DU
Run 100
10 DU
I couldn’t get my DU the first round so I moved to singles (which were equally as brutal?!). Was able to DU for the rest if the workout.
I really want to like running…..
Time : 16:53
Yay a kindred spirit
Awww now now Heather, you haven’t seen me running, I sing “Sunshine, lollipops and rainbows Everything that’s wonderful…..” lol
Mobility
WU X 2 (12 reps)
Strength Front Squat x 5
95-115-135-145-155
10 Wall Balls 20#
WOD
Run 800 (completed this in 3:25)
80 DU (scaled to 240 singles)
Run 400
40 DU (scaled to 120 singles)
Run 200
20 DU (scaled to 60 singles)
Run 100
10 DU (scaled to 30 singles)
Time : 12:05
Thanks for coaching Marie-Noelle.
Fast time Kevin
12:00 is the loneliest number
WU x 2 (12 strict then 12 butterfly pullups)
Practiced Double Unders…poorly
WOD:
Run 800m (3:20)
— 10 DUs + 210 Singles (singles between DUs did not count)
Run 400m
— 10 DUs + 90 Singles
Run 200m
–10 DUs + 30 Singles
Run 100m
–10 DUs
Time: 18:52
Glad to work *some* doubles in there, though they had certainly been shoved to the back of my “CrossFit Goat Closet”. AND I got 6-10 minutes more of a workout than everyone else! Who’s getting their moneys worth NOW?!
DEAR FUTURE ME: “Learn to do Double Unders already. Suck it up princess”
Thanks Mario-No, Kevin & Jo for the push.
congrats on trying hard.
Lol Blake, gotta open up that closet
1st official workout at the box in a few weeks, feels good to be back with 7am’rs and did not require oxygen after the WOD.nice to see you Lora on a Tues! hehe
WOD scaled to singles ,Time :14:20 glad to see there is lots of room for impovement!
Mobility
Wu x 2 (12 reps)
Strength front squats
135/ 225/ 265 x 5/ 285 x 2 Strength wasn’t there this morning.
Wod:
Run 800m
80 du’s
Run 400m
40 du’s
Run 200m
20 du’s
Run 100m
10 du’s
Rx’d : 10.13
Great work this morning everyone, was nice having Stephanie, Guy and Cody join us this morning.
Since joining crossfit moncton a year ago I instantly fell in love with it. Over the last couple days though I have grown to love it even more I am awe struck with the amount of awesome support in this community. Kevin and Jo u guys are awesome! The amount of hard work and dedication u put into this is unreal. Thanks! I had become comfortable with my performance but in the last couple days I found new reasons to push even harder! CFM u guys are awesome!!
Damn phone auto correct was Shannon, not Stephanie.. Lol
Great time!
Great post Shane!
Wod (singles)
13:16
36 sec PR(should be more)
Great work out.
Good work Josh, a pr is a pr!! Lol
Nice work on the PR Josh, that’s a lot of skipping… and running…and skipping again…
Wu x 1
Strength: front squat x 5
135,145,165,195,215
Wod:
RX’d in 11:37
Mob + WU x2
Front Squat 5×5 @ 155#
WOD Rx = 10:23 (PR from 16:05, back in 2010)
Skill – Weigthed Pistols 3-3-3
R. Leg > BW – 15# – 25#
L. Leg > BW – 15# – 25# PR
Thanks Gerry for making me keep up on that first run, and Steph to get me to push through at the end. I needed the running, good work everyone!
great job, huge PR!
Warm Up: Bunch of random stuff. Don’t really have my head in the game these days.
WOD as Rx: 10:52 (PR was 9:18)
This is a wake up call for me. I gotta get back in the game 🙂
Give yourself a break… Just being there is probably an emotional pr these days…
mob wux2 12 rep
strengh deadlift
145×6 165x10x185x10 205×10 205×10 205×5
wod
run 800 m
240 single
run 400 m
120 s
run 200 m
60 s
run 100 m
30 s
time 11:52
pr 1:22
Mob
Wux1
Foam roll- my legs are still sore from Michael
WOD:
800 m run
240 singles
400 m run
120 singles
200 m run
60 singles
100 m run
30 singles
First 800 legs were already done.
Time:11:23
Great 5:45 class thanks Ron
Mobility
WUx2 (15 reps)
Strength:
Deadlifts
95,105,115 x5 125x3x2
WOD: RX’d
800m Run
80 Double Unders
400m Run
40 Double Unders
200m Run
20 Double Unders
100m Run
10 Double Unders
Time : 10:26
Great race with Mario! Good Job 5:45 Class!
WU x 2
strength – Dead Lifts x 5
225-245-280-315-350(3) 5# PR for reps
WOD:
800m run
scale – 240 singles
400m run
sacle – 120 singles
200m run
scale – 60 singles
100m run
scale – 30 singles
Time: 12:09 PR of only 2 seconds
Mob, WU, etc.
Strength: Deadlift @ 5 x 90-95-100-105-110 (Starting at 65% and working up)
WOD (20 min Time Cap)
– Scaled to singles
Looked like this …
– 800m run
– 240 holy-crap-I’m-going-to-throw-up singles
– 400m run
– 42 singles
Thanks for the encouragement, Coach Ron!
Thanks for pushing me and running with me, and dragging me through those singles, Amanda! 🙂
Mobility
Wux1
Front Squats x5
135-145-165-195-215
WOD
Time: 9:43 RX
WU x 1
Practiced HSPU’S
WOD: RX: 8:20
Last time: 9:10
PR: 50 seconds
Great to see such a huge crowd out for the prep class!
Awesome time & big PR Corinna!
Nice PR!!
I want to be you, when I grow up! 😛
Thanks guys!
It was fun watching you fly through this one.
WU x 2
Front Squats x 5:
95-105-115-115
Stopped there. Jeez these felt heavy today.
WOD Rx’d 12:51
Great meeting & working out with Maritime CrossFitters Shannon, Cody,& Guy this morning.
As I’m about to keel over from a side stitch in my workout a little lady (daphne I think) puts her hand on my back and says don’t stop, keep running. She tells me to breath deep and tries to distract me with high fives as we run. Then we proceeded to finish the wod together and I thought about how much I love Crossfit. It’s the people, the community and the support. I’m feeling
very grateful…..Thanks
Mobility
WU x 2(12 reps)
Strength Deadlift x5 60-70-80-90
I ran out of time.
WOD scaled to singles
Time 16:24
Mob
Wux2 (12 reps)
Dead lift
145,155,165,175,195 pr
Wod
14:32 RX broke my rope first round lost some serious time but I got 20 du reps in a row new pr
WOD: 11:33
33 sec pr. I’ll take it.
w00t! 🙂
Scaled to singles
15:15
Thanks Ron for coaching.
Scaled to singles
11:01
Thanks Ron for the deadlift coaching…….got up to 120lbs. x 5