AMRAP in 7 min
2 Strict HSPU w/ Abmat
3 OHS @ 85#
4 Front Rack Lunges
6 rounds + 3 OHS
I liked this WOD!
Debbie Mackenzie
Mobility + 20 unbroken wallballs @14#
Fun group warm-up
Strength: OHS x3 5 sets
Build up to WOD weight
35-45-55-65-70#
AMRAP in 7 min
2 Strict HSPU (25# plate + ab mat)
3 OHS @70#
4 Front Rack Lunges (same weight)
Total: 5 rounds + 2 HSPU
Cashout: some core work
Hannah
M+ 20 unbroken wb
Group Mob
OHS x3, build to WOD weight
20-30-35-45-50lb
AMRAP in 7min:
4 stink bugs
3 OHS @ 45lb
4 front rack lunges (L+R=2)
7 rnds+1 OHS
WOD: My mom posts on the site. I guess I should say nice. π
Heather S
Little Christmas heads up: Anyone interested in Christmas music in a beautiful candlelight setting is invited to First Moncton Baptist Church Annual Candlelight service this Sunday evening at 6:30 (although it’s usually pretty full by 6:10 or so). Among other amazing musicians, yours truly will be ringing handbells. You’ll find me ringing the largest bells in the place but only because I’m a Crosfitter!! (Seriously they’re pretty massive.) Julia will be there as a “candlelighter” too! If you get a chance to be there, come down to the front of the church after it’s over and swing a bell or two!
Hope to see you there :o) whether you’ve been naughty or nice!!
Mobility + 20 unbroken wallballs @14#
Fun group war
Strength: OHS x3 5 sets
Build up to WOD weight
35-45-55#
AMRAP in 7 min
2 Strict HSPU (25# plate + ab mat) For first 3 rounds then HR
3 OHS @55#
4 Front Rack Lunges (same weight)
Total: 4R + 1(?)OHS
I could feel my knee starting to complain about the squats around 45# then worse at 55 so stuck there. HSPU were great until I got stuck on my head!!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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Nice picture
Fun group warmup……………………..
OHS x 3 – build up to WOd weight
15-20-15-30-35 …Kept light beause of my wrist, just happy I was able to do 35# because last week that was a no.
WOD
AMRAP 7 minutes:
2 strict hspu (did 4 HR pushups)
3 OHS (35#)
4 Front rack lunge
Total: 7 rounds + 3 ohs
Cashout: Fun core stuff. Feels like we worked all of the things today.
Mobility + 20 unbroken wallballs @10#
Fun group warm-up
Strength: OHS x3 5 sets
Build up to WOD weight
15-35-40-45-50#
AMRAP in 7 min
2 Strict HSPU (scaled to HR Pushups)
3 OHS @40#
4 Front Rack Lunges (same weight)
Total: 8 rounds + 3 front rack lunges (so close)
Cashout: π
Fun class Kevin. Great job everyone!
That’s a lot of rounds Kelly! A little more weight next time π
QOD: After the comments from the morning crew, I’ll say naughty.
OHS – built up to 135
WOD with Amat and 135#
5 + 2 HSPU
Wrists were bothering me today. Should have used my wraps.
Did my own Evil Cashout.
And did 5 rounds of Rowling AFTER all of that. Luckily, didn’t have many penalties.
Thanks for the fun Christine and Crystal.
OHS x3
Build up to WOD weight
35-45-50-55-60#
AMRAP in 7 min
2 Strict HSPU (4 stink bugs)
3 OHS (70%=60#)
4 Front Rack Lunges
5R, 3 stink bugs
Thanks Kevin!
Rowling! that was fun.
OHS x3
Build up to 85#
AMRAP in 7 min
2 Strict HSPU w/ Abmat
3 OHS @ 85#
4 Front Rack Lunges
6 rounds + 3 OHS
I liked this WOD!
Mobility + 20 unbroken wallballs @14#
Fun group warm-up
Strength: OHS x3 5 sets
Build up to WOD weight
35-45-55-65-70#
AMRAP in 7 min
2 Strict HSPU (25# plate + ab mat)
3 OHS @70#
4 Front Rack Lunges (same weight)
Total: 5 rounds + 2 HSPU
Cashout: some core work
M+ 20 unbroken wb
Group Mob
OHS x3, build to WOD weight
20-30-35-45-50lb
AMRAP in 7min:
4 stink bugs
3 OHS @ 45lb
4 front rack lunges (L+R=2)
7 rnds+1 OHS
WOD: My mom posts on the site. I guess I should say nice. π
Little Christmas heads up: Anyone interested in Christmas music in a beautiful candlelight setting is invited to First Moncton Baptist Church Annual Candlelight service this Sunday evening at 6:30 (although it’s usually pretty full by 6:10 or so). Among other amazing musicians, yours truly will be ringing handbells. You’ll find me ringing the largest bells in the place but only because I’m a Crosfitter!! (Seriously they’re pretty massive.) Julia will be there as a “candlelighter” too! If you get a chance to be there, come down to the front of the church after it’s over and swing a bell or two!
Hope to see you there :o) whether you’ve been naughty or nice!!
Mobility + 20 unbroken wallballs @14#
Fun group war
Strength: OHS x3 5 sets
Build up to WOD weight
35-45-55#
AMRAP in 7 min
2 Strict HSPU (25# plate + ab mat) For first 3 rounds then HR
3 OHS @55#
4 Front Rack Lunges (same weight)
Total: 4R + 1(?)OHS
I could feel my knee starting to complain about the squats around 45# then worse at 55 so stuck there. HSPU were great until I got stuck on my head!!
OHS x3 up to 95#
WOD:
abmat + 25# for strict HSPU
95# for OHS/lunges
6 + 2 HSPU
Fun WOD, thanks Steph!
Mobility + 20 unbroken wallballs @6#
Fun group warm-up
Strength: OHS x3 5 sets
Build up to WOD weight
35-40-45-50-55#
AMRAP in 7 min
2 Strict HSPU (with 45# plate and ab mat)
3 OHS @40#
4 Front Rack Lunges (same weight)
Total: 7 and 2 HSPU
Awesome sister in law, little jealous π
Rowling
OHS x3
Build up to 135#
AMRAP in 7 min
2 Strict HSPU w/ Abmat and 25# plate
3 OHS @ 135#
4 Front Rack Lunges (scaled to135# front squat because of sore knee cap)
2 rounds + 2 OHS
I struggled with the OHS tonight, kept failing them during my 3rd round.
Fun group warmup…!
Overhead squat x3 Build up to WOD weight
15# x5 WU – 25# – 35# – 45# – 50#
WOD: AMRAP in 7 min
2 HSPU (4 HR Pushups)
3 OHS (70% @ 50#)
4 front rack lunges
Total: 7 rounds and 1 pushup
Cashout: Tabata all the planks
So much exercise. Glad I came! π
Rowling – loved it !!
OHS
35-45-55-65-75
WOD @ 75
2 HSPU ( scaled to 4 HRPU )
3 OHS
4 front rack lunges
4 rounds 3 OHS
Thanks Kevin ! Cash out was gross btw
Mobility + 20 unbroken wallballs @14#
Fun group warm-up
Strength: OHS x3 5 sets
Build up to WOD weight
45-65-95-115
AMRAP in 7 min
2 Strict HSPU (an mat 10#)
3 OHS @ 95#
4 Front Rack Lunges (same weight)
5 + 2 HSPU
mob 20 wall ball unbroken
group mob
over head squat
45×5 45×5 55×5 55×5
AMRAP in 7 min
2 strict HSPU ( hand release push up)
3 OHS 55#
4 front rack lunge
7 round 4 HRPU
Rowling Warm up – That was fun
OHS x 3
45-55-65-75-75
WOD:
2 HSPU (strict) with Ab Mat + 10# plate
3 OHS @ 75#
4 Front Lunges @ 75#
6 Rounds + 1 HSPU
That was a fun one ! HSPU are sooo much harder strict. That surprised me. OHS felt great, but getting weight overhead was my challenge.
Great job ! #strong
Have you been naughty or nice this year?
OHS x3
Build up to WOD weight
AMRAP in 7 min
2 Strict HSPU AB mat, last 2 sets added a 10# plate
3 OHS 135
4 Front Rack Lunges
Score: 6.02
Mobility + 20 unbroken wallballs @25#
Fun group warm-up
Strength: OHS x3 5 sets
Build up to WOD weight
95-105-115-120-125
AMRAP in 7 min
2 Strict HSPU (abmat + 10# plate)
3 OHS @ 95#
4 Front Rack Lunges (same weight)
5 + 1 HSPU