This Friday, we have reserved some tables at Mexi’s. We’ll be celebrating the end of the Open, CrossFit Moncton style. We hope our athletes and judges can join us for this celebration! If you are able to come, please email Kevin before 7pm tonight. Looking forward to it!
Strength – 3×5 reps Push Press
Tabata Planks
AMRAP in 7 min
7 Thrusters (115/85# or 70%)
3 Muscle-ups (9 Pullups)
Please cancel my 6am. Thank you.
Tabata Planks
Strength – 3×5 reps Push Press
55-60-65
AMRAP in 7 min
7 Thrusters (65#)
9 Pullups
5 rds and 1 thruster.
Basically a variation of Fran. Had the Fran cough after.
Thanks for the Bday Burpees! <3 my 6amers!!
Thanks for accommodating the program Kev! I forgot it was my bday this AM lol! Getting old…
Sorry for scaring you Pete lol. That was the moment I remembered it was my bday lol!!
Happy Birthday Val thanks for the burpees!
Happy birthday!
Happy birthday Val!!
Happy Birthday Val!!!
WU x 1 (15 reps)
28 Birthday Burpees
Group mobililty
Tabata Planks
Push Press x 5
85-90-100
AMRAP 7mins
– 7 Thrusters 85#
– 3 muscle ups (scaled to 9 pullups with purple band)
Score: 4 + 4 thrusters
Strength – 3×5 reps Push Press
65#-70#-75#
Tabata Planks with weighted vest
AMRAP in 7 min scaled
7 Thrusters (75#)
9 Pullups
5 rounds + 2 pullups
Good variety this morning. Nice to see you this morning Darrell! Good job 6am crew….bleepin thrusters 🙂
Thanks, great woding with you guys this morning.
Mobility
Warm up (15 reps)
28 birthday burpees for Val!
Strength: push press 3 x 5 reps: 35, 45, 50, 50 (×5)
Tabata plank 20 second hold and 10 second rest ×8
WOD: AMRAP in 7 minutes:
-7 thrusters @35
-9 ringrows
Total: 5 rounds plus 7 thrusters!
Great class Kevin, great job 6amers!
Hope you have a great day Val!
Happiest of birthdays Val!
WU + Birthday burpees for Val!
Tabata Planks
Push press x 5
65-85-90-95
WOD @ 85# & ring rows: 4 rounds + 7 thrusters
I got this message from the director of the Hairy Tease play “Skin Flick” that is running this week at Theatre L’Escaouette.
“Since we’re in need of an audience for tonight’s dress rehearsal to know where the laughs are coming, if you know a few of your clients who have a sense of humour & want a good laugh @ no charge, feel free to send them our way. Curtain is 7:30pm. Thank you sir!”
If you’re interested, please shoot me an email.
Can I bring prep class? I heard laughing also burns calories…..
Oh that is nice!!! Wish I could go but I have Frisbee at 7h30 🙁
WOD @ 75# and Jumping MU
4+4 thrusters
you, missy, are awesome!
Push Press x5 (65-70-75%)
125-135-145
WOD Rx’d
4 + 1 Thruster
WU / Group Mob
Tabata Planks
Push press x 5
105 – 120 – 130
WOD:
AMRAP in 7 min
7 Thrusters @ 105#
3 (Jumping Bar) Muscle-ups
Score: 5 rounds
Lab: still tryin T2B
Farmers carry
Plaaaaaaanks…
That’s me watchin the clock and wishing the time to move faster
Push press
55-60-65
7 min AMRAP
7 thrusters 50#
3 muscle ups (9 pull ups) green and purple
4 rounds + 5
5 pull ups I ment 🙂
Mobility
WU
Group mobility
Tabata planks
Push Press 5x 3 75-80-85
WOD: 7 min AMRAP
7 Thursters @ 45# (Should have tried 55#)
9 ring rows
5 Rounds + 4 Ring rows
Mobility
Warm up (15 reps)
28 birthday burpees for Val have a great day
Group wu
Strength: Push Press x 5
35, 45, 50, 50
Tabata Plank
WOD: AMRAP in 7 minutes:
7 Thrusters 25# (low weight back giving me some probleme)
9 Ring Rows
Total: 4 rounds & 5 Thrusters
cash out – back stretch
Push press 5x 35, 65-75-85
WOD with 75# thrusters and pullups: 3 rounds + 4 pullups
Tabata Planks
Push Press x 5
95,115,135
AMRAP 7mins
– 7 Thrusters 115#
– 3 muscle ups
Score: Rx – 3 + 1 MU
Tabata Abs…great suggestion Patrick…!
– Mob
– WUx1 (15 reps)
– 50 no show burpees
– Group Mob
– Tabata planks (8 rounds)
Push press x5
45-90-95-100
WOD:
AMRAP 7…
– 7 thrusters @ 85#
– 9 pullups (blue band)
3 rds + 4 pull ups
mob wux1 15 rep
28 Bday burpees
happy Bday Val
tabata plank
strength push press x5
100-110-120
AMRAP in 7 min
7 thruster 95#
3 muscle up (9 pull up)
5 round +1 thruster
Nice job Gilles! You were not enjoying those thrusters 🙂
Group Mobility
Tabata planks (8 rounds)
Push press x5
95-105-115#
WOD:
AMRAP 7 minutes
7 thrusters @ 95#
9 pullups (blue & purple)
3 rds + 3 thrusters
Group Mobility
Tabata Planks
Push Press 5x
105-115-125
WOD (modified):
AMRAP 7 minutes
7 Push Press @ 115
3 Strict Pull Ups
6 rounds even
Fun little cash out with Jason and Dave:
Tabata Situps: 86
Good job guys!
wux1
group mob
Tabata Planks
Strength – 3×5 reps Push Press
125-135-145
AMRAP in 7 min
7 Thrusters (95#)
9 Pullups
5 rds and 3 thrusters
for the first time in awhile i took time to post my WOD.
Mobility
WU x 1
Group MOB
Tabata Plank
Strenght ” Push Press”
115 – 125-135
65% – 70% – 75%
WOD rx’d
4 rounds even
Muscle up felt really confutable tonight did not miss one of them.
Cashout – Patrick hooked me in a situp Tabata. afterwards.
oh forgot my score for situp 89 Yeah!!!
Heyyyyyy! Good job on posting!
Wu
Push press x5
125 135 145
Wod
2 rnd 1 mu.
WU X 1
Mobility
Group Mobility
Tabata Planks
Push Press X 5
185-195-205
WOD with 115# and ring rows
Score – 4 rounds and 2 thrusters
Mob. and WUx1
Group Mob.
Tabata planks
Push press x 5
35-55-60-65
WOD: Amrap 7 min.
7 thrusters @ 50
9 ring rows
Total: 5 rounds plus 7 rows
Nice to see the afternoon gang again!
Mob
Wu
Group mob
Tabata planks – unbroken
Push press 5reps x 3
125,135,145
Amrap 7min
7 thrusters at 95#
3 jumping MU
3rd + 1jmu
Got stuck on jmu had practiced to much before the wod. They are starting to feel better overall though.
Wod -modified
7thrusters #50 kb
9 ring rows (right arm)
6 rounds 3 ring rows
Mob
WUx1 (15 reps)
Group Mob
Tabata planks
Strengh: Push Press x5
35, 40, 45
AMRAP in 7 mins
7 Thrusters at 40#
9 Rows
Total: 5 rounds.
Fun Class!
Prep class
MOB
WUx1 (15 reps)
Group Mob
Tabata Planks (5 rounds)
Strength: Push Press x5 :20, 25, 30
AMRAP 7 min
7 Thrusters at 30#
9 Ring Rows
Total 5 rounds 6 Rows
Great job, Louise!! See you Thursday!
Mobility
WUx1 (15Reps)
Group Mobility
Tabata Planks (8 Rounds)
Push Press:
65-75-80
AMRAP 7 Min
7 Thrusters @ 65#
3 Muscle ups (Scaled to Bar Muscle ups) with Red Band
Total Rounds : 4 Rounds +1 Bar Muscle up
Bar Muscle ups! Nice!!
Group Mobility
Tabata planks (8 rounds)
Push press x5
105-125-135
WOD:
AMRAP 7 minutes
7 thrusters @ 105#
3 jumping muscle ups
3 rounds + 7 thrusters + 1 jumping MU
28 bday burpees.. Bonne fête Val!
Tabata plank ( should have added weights
Push press 5 reps
65-70-75 (thanks for tips Kevin)
Wod @70# with pullups
5 rds + 5 thrusters
What a gasser…
WOD @55 with blue banded Pull Ups
4rounds + 4 Pull ups
Felt good to be back at it after a few weeks!
Warm up x 1 1 group mobility
Strength push press
65,70,75%
Wod AMRAP’s 7 min
Thrusters @ 115
9 pull ups total
7 rounds even
9
Tabata Planks
Strength – 3×5 reps Push Press
55-60-65
AMRAP in 7 min
7 Thrusters (60#)
9 Pullups (blue & purple)
4 rounds 3 thrusters