There’s more than one way to get started at CrossFit Moncton. We have two! Our popular Prep Course is run at various times throughout the year. Great for people with set schedules who also like the group atmosphere. We also have Fundamentals, which are three private sessions. A better option for those who want to get started sooner and book them to fit their schedule.
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Push Jerk – heavy triple
4 rounds
5 Muscle-ups
5 Push Jerks (185/135#/75%)
5 Burpee Box Jumps (30/24″)
*15 min cap
Compare to Oct.15/14
Check out Heather Steeves in the news!
Push Jerk 3RM
65-75-85-95-100(1)
Thanks for the push to try 100# Heidi, I’ll get it next time!
4 rounds
5 Muscle-ups(10 ring rows+ assisted dips)
5 Push Jerks (75#)
5 Burpee Box Jumps (20″)
Time: 11:55
Thanks Patrick!
holy, heavy jerks Laura! Good job!
Thanks 🙂
You got 1….you get there next time. 95# looked easy.
WU x 2
Push Jerk 3RM
65-95-105 (pulled something around my shoulder blade and stopped)
WOD: 4 rounds
– 5 Muscle-ups (10 ring rows + 10 paralette dips)
– 5 Kettle bell jerks (right, 35#)
– 5 Burpee Box Jump (30″)
Time: 7:25?
Running clinic peeps: We’re postponing our last clinic to next week! Making you run in the upcoming rain would just be evil!! 🙂
WUx2
Push Jerk – heavy triple
45×5
115-130-150-165-180 (5# PR 3RM)
4 rounds
5 Muscle-ups (Seated MUs)
5 Push Jerks (135#)
5 Burpee Box Jumps (30″)
Time = 8:55
WOD: 4 rounds
5 Muscle ups (scaled to 2 pull ups + 8 ring rows + 10 parallete dips)
5 Push jerk 115#
5 Burpee box jumps @ 30″
Time: 11:31 (PR of 1:26 plus 6″ higher box)
Good job on the PR Kevin! Great improvement!
Push Jerk – heavy triple with Gillyon, yay!
55-75-95-105-115
4 rounds
10 pullups & 10 ring dips
5 Push Jerks (95#)
5 Burpee Box Jumps (24″)
Time = 11:14
Wow this was a great mix of cardio/strength!
Push Jerk – heavy triple
45-65-75-85-95-105-115(x2reps)
4 rounds
10 ring rows & 10 ring dips
5 Push Jerks (95#)
5 Burpee Box Jumps (20″)
Time = 9:47?
Tried the 24# box after the wod and now wish I had used it. Didn’t because I don’t like the big box; I prefer the 20″ + the lift. (awww poor muffin) so I chickened out and now have post-wod-regret 🙁
Note to self – even a chicken can make it to the top of a 24″ box!!
Haha! I know the feeling.. It’s not my favorite either. Fast time on the WOD!
Push Jerk – heavy triple
55-65-75-80-85
4 rounds
5 Muscle-ups (10 ring rows on rings from ceiling-yikes! + 10 parralette dips)
5 Push Jerks (185/135#/75%) Used 70#
5 Burpee Box Jumps (30/24″) Used 12″ box + 45# weight
Time 11:30
Push Jerks 3x
95-115-135-155-165 (PR for reps I think)
WOD @ 135lbs
Time: 9:52
Muscle Ups were good. The push jerks was the hard part for me.
WUx2
Push Jerk – heavy triple
45×5
95-115-130-135-145×2
4 rounds
5 Muscle-ups (scaled Bar MUs)
5 Push Jerks (125#)
5 Burpee Box Jumps (30″)
Time –>8:32
PR of 38 seconds and today use 5# more on Push Jerks from Oct 15 2014
Great work morning peeps!
– Mob
– WUx2
Push jerks x3:
95-135-145-155-165 (PR, love when 1RM turns into a 3RM 😀 )
WOD scaled to…
– 10 pull ups
– 10 assisted ring dips
– push jerks at 135#
– 5 burpee box jump @ 30″
= 12:16, 14 seconds faster than last time with 20# more and assisted ring dips instead of weighted parallettes
wux2
group mob
push jerks x3
135-155-175-175-195
WOD scaled: 4 rounds
5 muscle ups (10 pullups + 10 parallete dips)
5 push jerk 155#
5 burpee box jumps @ 30″
time = 10:44 PR of 17 seconds
Mobility
WUx1
Group mobility
push jerks x3
65-85-95-105-115
WOD: 4 rounds
10 pullups + 10 assisted dips
5 push jerk 95#
5 burpee box jumps @ 24″
time = 14:30
Mob + Crossover Symmetry
WUx1 (10x Squat, Burpee-Pushup, GHD Rev Hyper, Str Pullup, Situps, Ring K2E)
Isolation + Imbalance work:
2×10 DB Bench 20#
2×10 DB Press 20#
2×10 DB Inc Bench 20#
2×10 Bar dips
2×10 OH Tricep Ext 15#
2×10 Ring Pushups
LISS – Row 15 mins = 3346m (held 28spm/2:20-500m/damper4 comfortably)
Push jerk build to heavy 3
35wu
45,55,60,65
4 rounds
10 ring rows+10 dips
5 push jerk 60#
5 burpee box jumps with 12 ” box and 10#
Completed 4 rounds thinking I had to do 5 …super excited I finished 4 in 14:09 …awsome class Amanda and soooooo glad to be back
Push jerk heavy triple – up to 145
Wod @ 125 with pullups and ring dips (switched to ass. ring dips for the last round)
12:14
mob wux1 group mob
push jerk 3 RM
95×3 115×3 130×3 135×3 145×3
WOD 4 round
5 MU (10 ring row + 10 dip)
5 push jerk 115#
5 burpees box jump 20 in
time 10:35
Mobility + WU
Push jerk x3
55-75-85-105-115(5# PR)-120 (x2). Not pretty!
WOD: 15 min cap
10 ring rows + parallette dips (thanks Amanda and Blake!)
5 push jerk @ 95
5 burpee box jumps @ 24′ (PR for height)
9:25
I absolutely loved this one!!
Push Jerk 3RM
45-65-75-80-85-90
WOD 15 min time cap
4 rounds
10 ring rows + 10 paralettes
5 Push Jerks @80#
5 burpees +step [email protected]″ box
Time: 3 burpees remaining at the time cap, 15:20
So, this was kind of awful 😛
I meant to put 70# on the bar, but I accidentally put 80# and didn’t notice until after the WOD when Amanda mentioned it.
THANK YOU SO MUCH 7pm class!!!!!!!!!! I didn’t think I could finish that last round of Push Jerks, it felt like I was trying to lift a car. But you guys made sure I kept going. Thank you 🙂
Thanks so much Amanda! Great work everyone!
Wait, I think we might have only done Push Jerk 3RM to 85#. I don’t know, my brain is shot tonight apparently 😛
WU x1
Push Jerk x 3
45-65-75-85-95
Note for next time: Lifts were feeling good going overhead, but my back is a bit fatigued after yesterday’s dead lifts, so stopped at 95#.
WOD:
4 Rounds
10 Pull Ups
10 Assisted Ring Dips
5 Push Jerks @ 65# (kept light)
5 Burpee Box Jumps with 24″ box
Time: 13:57
Yet again, the dreaded pull ups were the limiting factor 🙁
Push jerk – heavy triple
45-95-115-125-135#
10# pr
WOD:
4 rounds
10 pullups, 10 assisted dips
5 push jerks @ 115#
5 burpee bj’s 24″
Time: 12:09
Oh I struggled with those push jerks.. Amanda says I can’t blame the shitty bar I had, but I will haha. Thanks to anyone who yelled for me to keep going when the cry face was showing at the end 🙂 Pullups felt quite good for once!
Thanks Amanda
Wod with 85# and dips and pullups:
3 rounds + 9 dips.
3rm push jerks @ 35#- 55#-65#-75#-85#-90# for a three rep pr and overall pr on push jerks.
Wod
4 rounds 15 min cap
10 ring rows and 10 sit ups
5 push jerks @ 55#
5 burpee box jumps with the Gray box
First time doing jumps in a wod to a box and not step ups.
Over all awesome pr day for me especially after being away for a week being sick.
Wod-10:39