CrossFit Moncton has put in a team for the Dragon Boat Races (May 26). We need to select a new charity for our donations (from Change for Change). The links to the various organizations are posted in the comments.
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2 rounds
Tabata Squats
4 minute of Muscle-ups
Rest 4 min between rounds
Score = Lowest Tabata x MU reps
Cool WOD!
Crossroads for Women
Mobile One
Moncton Headstart
SPCA
Shoulder press (x5)
80-85-90-100-105
(felt a bit heavy – the Open really got me off routine – time to focus on my strength again) – great sharing the rack with u Gilles!!
WOD: Tabata Squats + MUs
Score equals: (Rd 1 Lowest Tabata x Rd1 MU reps) + (Rd 2 Lowest Tabata x Rd2 MU reps)
(16 x 8) + (18 x 12)
(128) + (216)
SCORE : 344
Great WOD … I didn’t even notice that it was 2rds until I came in this AM – really felt good afterwards and I have the burn marks in my hands and forearms to show off today to my patients haha!! Have a great weekend everyone!
Awesome working out with the crew at 6:00am – I feel like a million bucks – and nice to see you Gillyon!!
Great job Johnny!
WU
Strength: Front Squats
5x 85-95-100-110-115
WOD: (scaled)
1st round: 12 Squats x 3 muscle ups (scale: 3x 5 pullups/5 ring dips) = 36
2nd round: 14 Squats x 2 muscle ups (scale: 2x 5 pullups/5 ring dips + 5 pullups & 2 dips) = 28
So Total score = 64
Really loved this workout, it was fun.
Not a big fan of the scoring schema though….my last hard fought 7 reps don’t count?!
WU x 2
22 Birthday Burpees
Strength: Front Squat x 5
110-125-145-165-180 (PR 5#)
WOD: Change for Change (Mar 23)
9-15-9 reps
C2B Pull-ups
Box Jumps (30″)
Ring Dips (med band)
SDHP (75#)
Time: 9:25
Daily Squat to 265
R1 squats – 20
R1 MU – 11
R2 squats – 20
R2 MU – 10
20×11=220
20×10=200
Total = 420
Wow, great job Kevin!
Wu+shoulder work no strength
Amrap 10 mins
12 KBS 35#
6 HSPU
4 Hang Squat Cleans 95#
4 rounds + 3 HSC
Nice to see you this AM Gill!! Happy Weekend all. Everyone is welcome to come to the get together tomorrow night at our house. See you then!
I love morning workouts! Great seeing everyone. Sorry that I could not stick around and cheer you on for that last round…but mommy duty called.
CW x 1
B warmup
Worked on snatch and power snatch. I was terrible with these before, and they magically have NOT improved.
Change for change-AMRAP in 10 min
30 Double Unders
6 Snatches (did power snatchm@ 55lbs)
6 Burpees
3 rounds + 5 snatches
You did great! It will all come back before you know it. You are just hard on yourself. Loved seeing you at 6am!!
Thanks, Shannon! It was awesome seeing you too. You rocked that WOD!
WU X 2
22 bday burpees
Strength push press
5 @ 95, 115, 115 ,125 ran out of time.
2 rounds of tabata squats
5 pull ups, 5 ring dips.
19 and 5 = 95
19 and 4 = 76
Total score. = 171
Really liked this WOD.
WU X 2
22 birthday burpees
Strength X 5
OHS 15-20-25 Ran out of time because I talked too much.
WOD Baseline
500 m row
40 squats
30 situps
20 pushups
10 pullups
Time 8:16
Nice picture Robert.
WU X 2
Strength
Deadlifts x5
105-115-125-135-145
WOD- Change for change- March 29th
AMRAP- 10 mins
30 Double Unders
6 Front Squats
6 Burpees
Total: 6 rounds+30DU+2 FS
I have a hard time doing snatchs with shoes on but find it difficult to do DUs with sneakers off, so I did front squats instead. Solution: Order new sneakers 🙂
Good work everyone!
New shoes are actually the answer to everything 🙂
That’s what I keep telling my husband, but he’s not convinced 🙂
Strength Clean X1
95-115-135-150-165 ( PR of 10)
Wod
2 rounds
Tabata Squats
4 minute of Muscle-ups
Score = Lowest Tabata x MU reps
1st Rd 17 X (2 Failed muscle ups switched to 5 pullups 5 ring dips), did 3 = 51
2nd Rd 18 X 4 (pullups and ring dips) = 72
total = 123
This Wod was fun, but it kicked my ass and bruised my ego a bit. I really thought I would get my first muscle up during a wod this morning. Joanne gave me some good advice to go back and work on some of the basics during Warm ups.
You killed the squats darsey.. Those are great numbers for a tabata.. Well done!
CFWU x 2
Strength – Press Jerk x 1
110-135-155-165-170(F)
WOD – Baseline
Time: 4:59 PR of 3 secs
WU x 2
Shoulder Press x 3
95-105-115-120-125
WOD – 2 rounds Tabata squats
4 min. muscle ups
Score = lowest Tabata x mu
1st round 14 x 2 (tried muscle ups for 3 min. didn’t get any so went to 5 pull up & 5 dips)
2nd round 12 x 2 (same as above)
Total = 52
Shoulder Press
35×5 – 40×5 – 40×5 – 45×5 – 50×10 (amrap)
WOD
2 rounds with 4 min. rest b/w rounds
Tabata Squats
4 min. of 5 Pull Ups & 5 Dips (Small Band)
Round 1 – 14 x 3 = 42
Round 2 – 13 x 3 = 39
Total = 81
1xmob
2xWU
No strength, foam roll, and DU practice.. That you so much for the pointers Sonia, it really helped..
WOD as Rx
Story first, think I’ve got 4MU so far in my xfit career.. Decided to try Rx thinking I’d get one for each of the two rounds.. First round I cracked out 6, and held back thinking I’d be too tired to get any second round.. Second round I got 7.. Woot woot.. Now, all I really want is freakin DUs !! Lol greedy !!
175
Great job Darrell you killed this one.. Nice meeting you as well
I walked in the gym and the first thing I said to Christine was “Holy shit… Look at Jeff doing muscle-ups!”… she’s like… “Why is that a big deal?”… and I’m like… “No really, that IS a big deal!!!”.
So… maybe you didn’t impress the women today… but you impressed me buddy. Congratulations!!!
Very gratifying to get props from the people I look up to…Thanks Jeff, much appreciated!! .cant explain why this clicked today but took a bit of frustration out on this one, felt very good after..
kidding Jeff… Christine said she was impressed! Lol
Awesome work Jeff!!
Well I’m impressed!
Holy smoke!! Superb job Jeff 🙂
You rocked this one Jeff. Great job!
That’s awesome Jeff! I didn’t know that was going on while I was there! Ha ha!
Were you in 3:15? Lol
Awesome Jeff!! Sorry I missed it…definitely impressive 🙂 keep up the hard work and your DUs are going to click any day now too!!
WU x2
Strength: BACK SQUATS
95×5 …. (X1) 115 – 125 – 135 – 145 – 150 PR!! 🙂
WOD: 2 rounds
Tabata Squats… then 5 Pull-Ups (Sm+med purple) + 5 Parallette dips
Round 1: 13 Squats X 5 sets = 65
Round 2: 13 Squats X 5 sets = 65
TOTAL: 130
Liked this one. I think the worst part was stepping up on the box to do the pullups right after the squats! 🙂
Way to go Tracy! Congrats on the PR!
WOD (Rx’d):
Round 1 –> 14 squats x 14 MU = 196
Round 2 –> 12 squats + 13 MU = 156
Score —> 352
Really liked that WOD!… but squats should have been better.
Great job 4:15 crew!
Nice work Jeff!
Holy crap bud.. Have to say sorry to Marc as you get the Wayne’s world ‘we’re not worthy’ bow tonight.. You rocked this one!!
Thanks but AJ get the bow for his huge score.
Man you were a MU machine! Great job!
Sweet!! Man all those muscle ups I should have popped in to watch 🙂
Mobility, WUx2, Physio Stuff + Stretching
WOD
R1 Squats = 15 (all rounds)
R1 PU/Dip = 4 sets + 5 PUs
R2 Squats = 12 (all rounds)
R2 PU/Dip = 3 sets + 1 Dip
Score = (15*4) + (12*3) = 60 + 36 = 96
WODs are getting a lil easier on the breathing… stupid couch… Good work all !!
WUx2
Strength – Deadlift X5
225-275-295-315-325
Attempted some Muscle ups.
WOD
2 rounds
Tabata Squats
4 minute of Muscle-ups (Scaled with purple band)
1st Round-> 15 squats x 15 MU = 225
2nd Round->15 squats x 9 MU = 135
Score -> 360
Really enjoyed this one!
Foam rolling, stretching and Lacross ball
Have a great weekend fella CrossFitters!
WUx2
including 3 pull ups in a row (PR by 1)
Front Squats x 5
75-80-85
* started with too much weight by mistake cause I can’t count…
WOD
2 rounds
– Tabata Squat
– rounds of
– 5 pull ups (no band yey!!!)
– 5 ring dips 2 small bands
Round 1: 11 x 2 = 22
Round 2: 11 x 2 = 22
Small numbers but proud of them! I haven’t done many WODs with no bands yet (1 + Games WOD 12.5) and it was the first one with ring dips (I think…)
That is awesome Nath!
Bravo Nath!
Deads x3
135-185-225-245-275
WOD: Rx’d
14 x 10
14 x 10
Total: 280
A little bit rusty but a really fun WOD. Hats off to whoever came up with it.
WU X 2
Strength Deadlift
5 x 95-2105-115-125-135
2 rounds of tabata squats
5 pull ups, 5 ring dips.
17 x 4 = 68
15 x 3 = 45
Total score. = 113
I’m not sure how I feel about this one :), squats were killer. I’m sure walking will be difficult this weekend.
Not sure how to feel? You did ring dips without a band! You should feel freakin’ awesome!! 😀
oopsie, I did use a band..a skinny yellow one. I don’t think I’ll be without band anytime soon 😉
WU x 2
5 min skipping
Cleans x 5
110-115-125-135-150 (PR Reps)
2 rounds:
Tabata Squats
5 pullups (2 sm beige bands) / 5 ring dips (1 sm beige band)
Round 1: 14 x 6 = 84
Round 2: 14 x 5 = 70
TOTAL: 154
First time doing Ring Dips in a WOD, and first time using the small beige bands for pullups.
~Progress~
WU x2
Strength: Front squats x 3
15, 50, 55, 60, 65, 70, 75 keep weight low to work on my form
WOD: 2 rounds
Tabata Squat
scale 4 min 5 Pull-Ups (green & yellow band) + 5 Parallette dips = 1 rep
Round 1: 12 Squats X 5 sets = 60
Round 2: 12 Squats X 5 sets = 60
TOTAL: 120
WU x2
Strength: Shoulder press x 5
85, 90, 95, 100, 105×4
WOD: 2 rounds
Tabata Squat
scale 4 min 5 Pull-Ups (green & yellow band) + 5 Ring dips (yellow band) = 1 rep
Round 1: 15 Squats X 4 sets = 60
Round 2: 16 Squats X 5 sets = 80
TOTAL: 140
WU x 1
Strength: Push press
5×95,100,110,115,125
WOD: 2 rounds Rx
Tabata Squat
15
4 min of muscle ups
total of 2
Tabata squat
15
4 min of muscle ups
7
Score
15 x 2 =30
15 x 7 = 105
Total – 135 @ Rx
Thanks for the tip on muscle ups Kevin…… Really made a difference.
Nice job Ronny, you held back on the first one!!
WU x 2
Strength – Cleans x 5
85-95-115-125-135 (PR for reps)
“Baseline”
500 M row
40 Squats
30 Sit-ups
20 Push Ups
10 Pull ups
T:5:07
Did 4 rounds of 10 x HSPU / 5 Pull ups while waiting for everyone to finish the WOD
Great Job 5:30 ! Take care of those legs! 😀
Take care of those arms, you may need to carry me
WU x 2
Shoulder Press x 3
50-55-60-65-70
WOD
2 rounds
– Tabata Squat
– rounds of
– 5 pull ups
– 5 paralette dips
Round 1: 14 x 3 = 42
Round 2: 15 x 3 = 45
Total = 87
Really liked this one….especially the 4 min. rest in between rounds.
In Quispamsis visiting family
At CFQ
2 Rnds:
1 minute of wall balls 20#
30sec rest
1 minute of KBS 53#
30sec rest
1 minute of DUs
30sec rest
1 minute of Pushups
30sec rest
1 minute of situps
30sec rest
Score: 368
Killer!!!
DL 3’s
135-225-275-325-345
Didn’t do any DL in a long while so no PR
WOD-> round 1 – 17 squats x 12 MU
Round 2 – 17 squats x 6 MU
Total 306