Who do you love?
Strength β Build up to a heavy Bear Complex
AMRAP in 20 min
4 C2B Pullups
2 Bear Complexes (choose own weight based on strength)
10 Box Jumps (24/20β³)
Compare to Feb.2/14
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Please cancel 6 am. Thanks.
Missed you this morning! I visited the 6am class π
Oh no π Maybe tomorrow?
Not going to make the 8:30 sorry for the short notice.
Strength β Build up to a heavy Bear Complex-I was more in the mood for a teddy bear cuddle this morning than this complex
2X55-60-65-70#
AMRAP in 20 min
4 C2B Pullups-ring rows
2 Bear Complex @65#
10 Box Jumps (24/20β³)
11+4 ring rows
Cash out: 20 Russian twists with 25#
Thanks for the class Mario.
Today’s QOD instantly made me sing Deborah Cox-Who Do You Love.
Incase anyone doesn’t know what I’m talking about π I know I like to break out in dance when I breakup a with someone haha
https://m.youtube.com/watch?v=b07N2ipLTaw
LOL!
Thanks for last night Vanessa, you were great! π
No prob Crystal! I was disappointed that I didn’t get this bum slap everyone’s been talking about haha
It will come…I mean it was a our first time physically meeting. I didn’t want to scare you too much. It’s alot to take in at once! π
I practically had to beg to get mine.
Not to brag, but I get at least one bum slap every time I see her.
Bear Complex 2 X 65# 75# 85#
Thanks for sharing the bar Heather π
AMRAP in 20 min
4 Pullups
2 Bear Complex @65#
10 Box Jumps @ 20β³
10+4 pull ups
WUx2
Group Mob
Bear Complex 2 X 65# 85# 95# 115#
Wod
AMRAP in 20 min
4 Pullups
2 Bear Complex @95#
10 Box Jumps @ 20β³
Score =11
Scale Scale Scale, But it sure felt GOOD to be back. Found a nice pace and passed my goal of 8 rounds.
Welcome Back Trent!!
The QOD: Most people. π I love to love people!
Me?
*crickets…* :/
LOL Cam!
He really pushes his luck. He asked that, then shot me with his nerf gun 3 times at lunch..
Those were my Cupid love darts.
I love when people love each other hahaha β€οΈβ€οΈβ€οΈ
“Most people” lol I love to love you! π
Bear build up with Tim Rodgers!
95-115-135-then he bullied me into 155
AMRAP in 20 min
4 C2B Pullups
2 Bear Complexes (135#)
10 Box Jumps (24β³)
13 + 4 C2B
Apparently I need a personal assistant to count my reps. For most rounds, I did 5 or 6 pull-ups. I also did squat cleans instead of power cleans. So I know my score could be better. I just have to learn to count to 4.
Cashout – 20 Russian Twists @ 25#
Why is everything hard Russian?
QOD: Joanna, Holly, my family and my gym family.
QOD: Charlize Theron
When you say Charlize…You really mean me, right?
Is she your “hall pass” Pat?
Mobility
WUx2
Group Mobility
Bear Complex x2
55-60-65-70#
Wod
AMRAP in 20 min
4 Pullups
2 Bear Complex @60#
10 Box Jumps @ 20β³
Score =11+4 pullups
Bear Complex x 2
65-95-115-135#
AMRAP 20 min
4 x C2B
2 x Bear Complex 95#
10x Box Jumps 24′
11+ 1 Br Complex
Strength β Build up to a heavy Bear Complex
45-50-55#
AMRAP in 20 min
4 C2B Pullups-ring rows on long rings (1.5 feet out)
2 Bear Complex @55#
10 Box Jumps (18β³)
11+2 Bear Complex
Cash out: 20 Russian twists with 10#
Thanks Mario!
Bear complex strength up to 105#
Wod @ 95#
10 + 1 bear
fun nooner!
Great job! Heavy weight!
Really heavy!
Mobility + WU+ Group WU
Bear Complex Strength:
55-65-75-85
WOD: AMRAP 20 Min
4 C2B Pullups
2 Bear Complex
10 Box Jumps
Total = 12 + 3 Box Jumps
Cashout: 20 Russian Twist
Great Nooner Thanks Kevin!
Oops WOD @ 75# for the Bear Complex
Bear complex strength
65-75-85
WOD @ 75#
11+ 2 complex
Love this WOD! Fun nooner.
QOD: Family, friends..and funny people. I love to laugh.
You were flying through that Maria, nice work!
Bear Complex x 2
95 – 115 – 135 – 155
AMRAP in 20 min
— 4 x C2B Pullups
— 2 Bear Complex @ 135#
— 10 Box Jumps @ 24″
9 Rounds + 1 BC
I think with better time/break management I could get 10 rounds. The BC’s were as expected and the rest was fine, but I need to plan a little better if I want to break the 10 round barrier.
Cashout: 20 Russian Twists @ 25# … in Russia do they just call them “twists”?
Π ΠΎΡΡΠΈΠΉΡΠΊΠΈΠ΅ ΠΠΎΠ²ΠΎΡΠΎΡΡ
Mobility + WU
Group mobility
Build up to a heavy beat complex (x2)
55-75-85-95
WOD: AMRAP 20 min
4 ring rows
2 Bear complex @ 75#
10 Box jumps (not sure of height – 18 or 20′)
9 rounds + 4 Ring rows
QOD: Ed Sheeran! (And Carly the dog)
ED SHEERAN is coming to Bangor!!!!!!!!!!!!!! π
I’m so excited for this!!! I’m going to have a huge poster that says: ‘Marry me Ed’. I think he’ll say yes! π
Bear complexes up to 85#
WOD with 85#: 10 rounds + 2 box jumps
First time in 4+ years that I ever ran out of pennies.. Only had 8 of them. Thanks for all the focus on pacing lately Kevin, I’m finding it really helpful.
Fun class!
Great job on your first regular class Steve!! Welcome to CrossFit Moncton!!
oops, I did the wod with 75#, not 85#
And was it not you making fun of me for my pile of pennies? π Better to have more than less!
You under estimated yourself. Better to exceed expectations than fall short.
Please cancel my 3:00…..stuck in a meeting, π See you at 4:00!!
I just registered for the games!!
Yes!
WOOT!!
Haha That’s totally my ” OMG is this Wod ever going to finish, I’m gonna die!! ” look
HAHA! it’s a great pic of you Annie!
WUx2
Group Mob
Bear Complex (no squat) 5 X 45# 65# 95#
Wod
AMRAP in 20 min
4 Pullups
2 Bear Complex (no Squat) @95#
10 Burpees instead of Box Jumps
Score = 9 + 3 burpees
Funny posts today! I love my CFM family, my bro’s and sistas, Bob, Hilary, Jan and the late, great Muphy the dog. π
*Murphy*
WU
Bear Complex
95-115-135-145-155
WOD
AMRAP 20 mins
4 ring rows (2 ft)
2 Bear Complex 115#
10 Box Jumps (small box + 45# plate)
9 rounds + 4 BJ’s
First time not doing step ups in months. They felt good so it’s time to work my way back onto the big girl box π
QOD: I love me. And my dog.
QOD: Do characters in books count?
Bear Complex x2
55-65-75-80
WOD: AMRAP 20 min
4 ring rows
2 Bear complex @ 55#
10 Box Jumps 20″
13 rounds + 4 Ring rows
SO AWESOME to work out with Amber and Gracie today!!! And sorry, Steph, for making you nervous with my fancy bar moves. π
Plus cashout (did 25 instead of 20 because inattention.)
YES they do!! I’m madly in love with Jamie Fraser!!!
…what were your fancy bar moves?
After the first push press, I was widening my grip overhead before bringing the bar down on my back.
Even after Steph pointed it out, I kept doing it automatically!
Bear Complex
2x #35, 40, 45, 50, 55, 60, 65
WOD: Amrap 20 min.
4 chest to rings
2 Bear Complex #65
10 Box Jumps 20″
Score: 12 rounds+ 4 Ring rows
Thanks Steph!! Great class and congrats Cara on your first WOD with pull-ups !! Awesome!!!!!
Oh and 20 Russian twists #10
Also did all the box jumps with no step ups!!!! Been a long time and felt great π
Thanks Alaina!!! You did awesome today, great pace the whole time π
Strength β Build up to a heavy Bear Complex
55-65-75-85#
WOD: AMRAP in 20 min
4 C2B Pullups – scaled to pull ups (first time!!!)
2 Bear Complexes @ 75#
10 Box Jumps 20″
10 + 1 bear complex
SO MUCH FUN doing pull ups in a wod!!! But also a tough one, tried to just keep moving…need to use a lower bar next time.
Thanks Steph!
Cash out – 20 russian twists w/ 25#
Wow!! First time for pullups! Yahoo! They are fun aren’t they? π
Congrats on pull ups in a WOD, great progress!
You did Awseome Cara Congrats on your first WOD with Pullups!!
Congratulations on your first pull up WOD π
Thanks everyone!! π
– Mob
– WUx2
Bear complex…
45×3-65×2-85×2-95×2-115×1-135×1
AMRAP 20…
– 4 pull ups (kipping)
– 2 bear complex @ 95#
– 10 box jumps 24″
= 10 rounds even, and just barely, 2 seconds left after the last one π
Cashout = 20 russian twists (2 count) @ 45#
WU x 1
Bear Complex: 35-45-55-65
WOD: 20 min. AMRAP
4 pull ups
2 bear complex @ 65#
10 box jumps
8 rounds + 4 Pull ups
I’ve been under the weather for the past couple of weeks so I want to try this one again sometime when I’m feeling 100%. My breaks between each movement were long, and the box jumps were just awful. On a positive note (and I don’t often get to brag about my pull ups) but these felt awesome today. (I don’t know what they looked like) I did all 9 sets of 4 unbroken π π
So note to future self for this WOD: Take shorter breaks. 10 rounds is achievable!
QOD: To reflect on Vanessa’s comment about how she immediately thought about Debora Cox….must be the generation gap, because when I read the question, my brain went immediately to George Thorogood….so the answer the question….my husband & daughter are # 1 in my heart. So love the Crossfit Moncton peeps too, and yes that certainly includes Carly the Dog who have all been a big part of my life for the past 5+ years.
Your pull-ups looked great today Heidi!
WU x 1
Group Mobility
Bear Complex x 2
65-95-115-135
AMRAP in 20 min
β 4 x C2B Pullups
β 2 Bear Complex @ 95#
β 10 Box Jumps @ 24β³
8 rounds + 4 C2B
Finally managed to get up and get to the gym this am! Yay!
Mobility, mobility, crossover symmetry and WU
Tested bear complex, went to 135 it didn’t feel good on the shoulder so did the wod @95.
Wod 20 min amrap
4 c2b
2 bear complex @ 95#
10 box jumps @ 24”
Did all the c2b strict and had to drop the bar between complexes due to shoulder.
13 rounds and 1 complex
Great class Mario and great work 6amer’s!
Bear complexβ¦
55×5,60×5,65×5
AMRAP 20β¦
β 4 pull ups (with a slight jump)
β 2 bear complex @ 65# for the first 2 rounds then took it down to 60#
β 10 box jumps 20″
= 10 rounds + 4 pull ups + 2 bear complex
Cashout = 20 russian twists (2 count) @ 25#
QOD – The three ladies in my life Heidi, Julie & Daisy.
Mobility & WI x 2
Strength: bear Complex
Worked up to 85#
WOD: AMRAP 20 mins
4 Chest to bar pullups (scaled to Pullups)
2 Bear Complexes @ 75#
10 Box jumps @ 20″
Was happy to do Pullups in this one, but my goal was to restat the top of the box jump and rebound from the bottom. I managed to rebound all of them. They seemed faster and less fatiguing.
9 + 4 pullups
WUx2
Group Mob
Modified to 1 Power Clean + 1 Front Squat + 1 HPC + 1 Front Squat
Wod
AMRAP in 20 min
4 Pullups (at paralell ring rows)
2 of Above strenght at 135#
10 Box Jumps @ 24β³(step ups)
Did not write tortal but sure it was at least 8