FireFit

Tomorrow evening at 6pm, CrossFit Moncton has two teams competing in the corporate relay for the FireFit Challenge. It’s at the Riverview fire station on Pinewood. If you are around, swing by to cheer us on.

Strength – Power Snatch x2
60-65-70-75-80%

“Bullfrog”
Ascending ladder for 7 minutes:
20 Double Unders + 1 Power Snatch (115/80#/70%)
20 Double Unders + 2 Power Snatch
20 Double Unders + 3 Power Snatch
Etc.

*Option – 40 singles
*Score is completed PS

Flyin' high
Flyin’ high

45 thoughts on “FireFit”

  1. Tonight’s OLY class. We’re going to have a mini Oly competition. Hope to see lots of you there!

  2. Birthday Birthdays for Heidi! (ummm I thought you were much younger!)

    Strength – Power Snatch x2
    55-60-65-70-75

    β€œBullfrog”
    Ascending ladder for 7 minutes:
    20 Double Unders + 1 Power Snatch (65#)
    20 Double Unders + 2 Power Snatch
    20 Double Unders + 3 Power Snatch

    well I think 17power snatches? I wasn’t sure if I completed the 5th or 6th round..but judging by the way my doubles were going this morning, I’m going with the lesser of the two πŸ™‚

    Stuck around for open gym.

    Deadlifts x 5
    145-155-170-180-190

    last set was heavy! Thanks for the class Mario and for smashing my hamstrings πŸ™‚

  3. Warm up x1 plus birthday burpees for Heidi!!!! πŸ™‚
    Group warm up
    Strength: power snatch x2 (60%, 65%, 70%, 80%): 25, 30, 30, 35, 40#

    WOD ” bull frog”
    Amrap for 7 minutes of:
    -20 double unders scaled to 40 singles
    -1 power snatch….each round add an additional powersnatch#35

    Total: 23 power snatch
    Great class Mario….hope you have a terrific day Heidi!:)

  4. Power Snatch x 2
    85 – 95 – 105 – 115 – 125
    — Had some extra time left so tried so 1x reps:
    135 – 145 (ugly pressy thing) – 145 (1RM PR)

    “Bull Frog” as Rx’d
    Total: 21 Power Snatches (6 rounds even)

    1. Nice PR! I did not realize that was a pr. Next time dance and sing…so I can celebrate with you!

  5. Power Snatch x 2
    50-55-60-65-70

    Bull Frog @60#

    Total: 21 P.S. (6 rounds even) and 5 double unders… because there was still time on the clock! πŸ˜€

    Cash out: 1 min wall sit

    Good job 8:30 am-ers. Nice to see Dominique, Tara and Karen! I rarely see those ladies πŸ™‚ Plus we had Mike as the man of the WOD! Good job on your rx (plus) !!

  6. Great photo!

    Warmup
    Birthdate burpees for Denis. πŸ˜€

    Power snatch (2)
    35-55-60-65-65-70-75
    Felt sluggish during strength. 75 was more of a press. Thank you for the tips, Mario! Greatly appreciated!

    WOD @ 65lbs
    28 power snatches+14 doubles
    Did not have my game face on this morning.

    If doubles are your thing 8 rounds is doable.
    Nice work 7amers!

        1. What! I’m very proud of you!! Didn’t just go heavier, but you did it with a SNATCH! Nice work, beautiful!

  7. Nooner!

    Power Snatch x2 (still testing wrist)
    55-75-95-115-115

    WOD Rx’d
    36 reps (8 rounds even)

    Was quite careful today, so 40+ reps is doable next time.

  8. Power snatch
    50-55-70-65-70

    WOD “bullfrog” @ #60 & singles
    Total Power snatches= 35
    7 rounds + 7 PS

  9. Mob/wu x 2

    Group wu

    Power snatch x 2
    60-65-70-75-80%
    35-40-45-50-55-55-55lbs

    WOD: Bullfrog. Am rap 7mins

    20dbl/40 single
    1 power snatch 70%(45lb)
    40 single
    2 p-snatch
    40 single
    3 p-snatch etc

    Total: 28 snatches/7 rounds

    1 min wall sit

  10. Strength – Power Snatch x2
    95-100-110-115-125

    β€œBullfrog”
    Ascending ladder for 7 minutes:
    20 Double Unders + 1 Power Snatch (115#)
    20 Double Unders + 2 Power Snatch
    20 Double Unders + 3 Power Snatch

    Loved this WOD

  11. mob wux1
    48 birthday burpees Heidi
    group wu
    power snatch x 2
    65-75-85-95-95
    WOD Bullfrog
    AMRAP in 7 min
    20 DU (40 single)
    1 power snatch 85#
    score 28 snatch

  12. Its 12:29, why is friday’s WOD not up, I waited for this.
    In all seriousiness:
    WOD: 18 Power Snatches.
    My singles slowed me. Need to get better

  13. mobility
    wu x1 plus birthday burpees for Heidi!!!!
    Group warm up
    Strength: power snatch x2 (60%, 65%, 70%, 80%)
    20, 30, 35, 40, 40,

    WOD ” bull frog”
    Amrap for 7 minutes of:
    – scaled to 40 singles
    -1 power snatch….each round add an additional power snatch 25#

    Total: 28 power snatch
    Cash out – 1 min L sit

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