This Sunday (weather permitting), bring you and your family out to CrossFit Moncton’s Family Day. We will meet at 1pm behind Claude D. Taylor school in Riverview for a fun day of activities. There’s a hill for sliding, trails for snowshoeing, and I’ll have hot chocolate for everyone as well. If you plan on coming, shoot me an email and tell me how many you plan on bringing.
AMRAP in 2min
5 Pushups (hand release)
10 Double Unders
15 Box Jumps
Rest 30 seconds and repeat 6 cycles.
Score is total reps.
CFWU x2
Strength:
Shoulder exercises and,
OHS
10x 35-40-45 (shoulder)
WOD:
AMRAP in 2min
5 Pushups (regular, from knees; shoulder injury)
10 Double Unders
15 Box Jumps (20″ box)
Rest 30 seconds and repeat 6 cycles.
= 252
Really liked this workout…but my shins are begging me not to do any more box jumps this week!
wu x 2
strength – deadlift x 3
135,185,205,235,245
AMRAP 2 min
5 pushups (hand release)
30 singles
15 box jumps (20″)
Rest 30 seconds
Repeat 6 cycles
= 288
wu x 2
strength – push press x 3
50,55,60,65,70,75(PR)
AMRAP 2 min
5 pushups (hand release)
30 singles
15 box jumps (sm)
Rest 30 seconds
Repeat 6 cycles
= 318
WU x2
Clean&Jerk x2
65 75 85 95 105 115×1 (did x1 twice, didn’t get the second jerk locked out on second attempts) Back to 95 to work on squat clean and split jerk form.
15-13-11-9-7-5-3-1
Burpees
1-3-5-7-9-11-13-15
Box Jumps
7:44 – box jumps are getting better 🙂
YAY box jumps! 😀 … can you hear the sarcasm!! Even tho what I posted yesterday sounds like I am going to like them from now on, I am still a little bit mentaly and a whole lot physically bruised from last night! LOL
What?! Dan is married! I have to jump off a bridge now…
Sweaty muscly Dan?!?! *swoooooon*
Boil order for the highlighted area http://www.moncton.ca/Assets/Homepage+English/Whats+New+English/Boil+order+map.pdf
Lucky Kevin, the line stops at his front step
Cfwu x 2
Strenght clean 10’s(needed to work on form)
Wod
340 reps…….had to recount 3 times.
Strength: push press 5x
50-60-70-75-80
WOD with knee push ups, single unders, 20″ box jump
Total: 316
Almost met pukie today!
Shoulder Press – 3RM
85-105-115-125-135
WOD (Rx’d):
1. 2 Rounds + 2 doubles
2. 2 Rounds + 3 pushups
3. 2 Rounds + 3 pushups
4. 2 Rounds
5. 1 Round + 12 box jumps
6. 2 Rounds
Total —> 370
That’s an awesome score Jeff!
WU x 2
Strength 5’s
Push press 65-75-85-95-105
Wod – 216 reps
Yay for box jumps! and yay for doing most of my DU’s unbroken!
I think Kevin must have selected this WOD in your honour today Chantal. You know what they say about falling off a horse!
You showed that box who’s boss today Chantal! Way to go!
WU x 2
Back Squats x 1 rep.
100-120-140-160-170(f)
Disappointed I didn’t get my PR on this today. Just didn’t get low enough in the squat for it to count. Next time.
WOD: AMRAP 2 min
5 pushups (hand release)
10 Double Unders
15 box jumps (18″ box)
Rest 30 seconds
Repeat 6 cycles
Total Reps = 318
That was exhausting. 6 Rounds is a lot, but I really enjoyed this one. Box jumps definitely the energy pig on this one.
Oops…my total reps were 307….that was a copy & paste from someone else’s post.
WU x 2
Strength: Deadlift (x5)
95-135-155-175-195 (PR..yay!)
WOD: AMRAP 2 min
5 pushups (hand release)
10 double unders (subbed 30 singles after horrible first round with DU)
15 box jumps (18″)
Rest 30 seconds
Repeat 6 cycles
Total: 192
(Dear God; please let there be no box jumps tomorrow)
OOPS, and totally cannot add today.
Total: 292!!! (forgot to carry the 1….brain deprived of oxygen)
mobility + 2x(burpees+ring pullups+OHS+T2B)
C&J 2’s with 1 min. break between sets
135-155-175-195-205(1) then took a few minute break and did 205×2
WOD Rx’d:
Rd1- 3+5pushups
Rd2- 2+5BJ
Rd3- 2+9DU
Rd4- 2+6DU
Rd5- 2+5pushups
Rd6- 2+5pushups
Total -> 450 reps
WOW!
good job Marc!
CFWU x 2
Front Squats x 5 rep.
115-125-135-155-160
WOD: AMRAP 2 min
5 pushups (hand release)
30 Single Unders
15 box jumps (20″ box)
Rest 30 seconds
Repeat 6 cycles
Total Reps = 318
Unlike Heidi this is my total, sorry honey I beat you on this one! Also liked this WOD, great job Liam.
Very sorry if my timing was a little off for you and Liam. There were a lot of timers and only 1 of me 🙁
No worries CoJo! You did great!
You too Marcel! great work on a wicked WOD!
hahaha friendly competition between lova’s! i like it! :p
CFWU x 2
Front Squats x 5 rep.
95-115-125-135-145
WOD: AMRAP 2 min
5 pushups (hand release)
10 Double Unders
15 box jumps (20″ box)
Rest 30 seconds
Repeat 6 cycles
Total Reps = 338 (re-checked my math when I got home and forgot to count one set of 10 DUs.)
Crazy lung burner! I’ve never seen 30 seconds go by sooo fast. (Breaks)
Box jumps are aweful. My legs may run away without me for treating them like that.
My DU’s were either flawless, or F’en terrible!
At the end of the day though, I’d much rather have done our WOD than Kevin and Andrew’s!
Great Job 6:30 crew and that includes you Coach Jo. (CoJo!)
WU X2
Front squat (x3)
75-85-90-105
WOD: AMRAP 2 min
5 pushups (hand release)
10 Double Unders
15 box jumps (20″ box)
Rest 30 seconds
Repeat 6 cycles
Total Reps = 303
WU X 2
BackSquat x 3
105-115-120-140-160 (max is 175)
WOD:
1+8 BJ (+23)
1+10 DU (+15)
1+3 BJ (+18)
1+5 DU (+10)
1+10 DU (+15)
1+10DU (+15)
= 276
Thanks for adding my score Kevin! I just re-did it, and it was correct! :p
really exhausted feeling at the end, I also felt like my DU were flawless most times… caught me by suprise.