Harlem Shake!

By / February 18, 2013

ALL evening class are ON!

Member Challenge – 20 2-fer-1 Wall Balls

Skill of the Week – Sumo Deadlift High Pulls

3 rounds
10 C2B Pullups
10 Front Squats (165/110# or 70%)

[youtube=http://www.youtube.com/watch?v=ma7gD5GiL7o]

101 thoughts on “Harlem Shake!”

  6. Lora

    The video is awesome. The making of the video was even more awesome. Had a blast doing that yesterday. Can’t stop watching 🙂

  9. Blake

    Close to 1,400 views already! Many of which are my re-watching it. You can really tell that CrossFit Moncton stresses proper technique over everything else…with the excepting of whatever Mario is doing on the rower…
    A really fun time!

    2. Heather Colleen

      I *KNEW* it was Mario on the rower! I’m trying to identify everyone… This is too much fun!

    3. Mario

      Hey dont bash it ’til you try it… yeah that was shitty rowing.

      1400 views? … wonder how many were because the “Pukie the Clown” twitter account retweeted it…

  13. Kimmy

    Mobility
    2 mins skipping
    WU x1
    Strength Deadlifts
    205-225-235-245-255-265 (20# PR)
    I miscounted where I was and did an extra set. Storm day brain.

    WOD
    3 Rounds:
    10 C2B (scaled to pull-ups with Black and Blue bands)
    10 Front Squats 110#
    Time: 5:04

    My first 5 pull-ups were C2B but I wimped out pretty quickly. My last 2 rounds were broken up 5-2-2-1. All squats unbroken.

  14. Blake

    WU x 2

    OHS x 5 (from the floor)
    100-115-120-125-130 (PR reps)

    WOD: 3 rounds of:
    — 10 C2B Pullups
    — 10 Front Squats @ 155#
    TIME: 6:50

    It’s been awhile that I’ve felt trapped in a WOD with simply too much weight. Every round was a struggle, not very pretty and only the 1st round was unbroken.
    It was nice to have a reminder of how ugly my C2B pull-ups are…it’s been awhile. I seem to remember an Open WOD with those lovely movements as well…

    The workout always wins, I just did not expect such a beating as this. Looks like I’ve found my date for “change-for-change”!

    Nice to see some faces from other classes!

    2. jeff

      make that three.. I was as close to pulling weight off a bar as I’ve ever been! May have uttered “mofo” a few times under my breath, directed at myself with a few expletives leading and following it! lol..

    3. Lora

      Lets look at the positives here for a second. That’s a reallly nice OHS weight Blake, aaannnnnd even though you felt trapped and like you had “unattractive” C2B pullups, you still had a great time with an Rx WOD! The workout always wins, but you weren’t giving it away. Not even close.

  15. Melissa H

    Mobility
    2 minutes skipping
    WU x 1 (pull-ups with blue and purple bands)

    Strength: Deadlift x 5
    75-85-95-105-115

    WOD
    3 rounds
    10 C2B (green band)
    10 Front Squat 50#

    Time: 4:21

  16. Chantal Guerette

    Mobility
    2 minutes skipping
    WU x 1

    Strength : Push Jerks
    5 x 50-60-70-75-75

    WOD
    3 rounds of
    – 10 chest to bar pullups (2 tiny bands)
    – 10 front squats (70lbs)
    Time : 3:22

    Great job everyone 🙂

  17. Kevin

    Deadlifts x5
    225-255-285-315-335

    WOD rx’d
    4:30

    Man those squats got heavy. Remember to squat clean the first rep.

    Fun working out with the afternoon crew!

  18. Kevin Mack

    Mobility
    2 minutes skipping
    WU x 1 (pull-ups with black band – sore shoulder)

    Strength: Front Squats x 5
    85-95-105-115-125

    WOD
    3 rounds
    10 C2B (black band)
    10 Front Squat 95#

    Time: 4:17

    Thanks for the coaching Corinna.

  19. Gillyon

    Warmup
    Tried a couple MU progressions
    No strength = A VERY, VERY BAD IDEA.

    WOD with c2b and 95lbs
    6:59

    I wanted to cry during the front squats. I was not prepared mentally or physically, and failed the clean 3 times on the first round. I felt a bit defeated. Form was gross. On a positive note, my first round of c2bar were unbroken (pr).

    Great seeing some new faces. 🙂

    1. Blake

      I hear ya Gillyon. I was very mentally unprepared for this WOD as well.
      Congrats on the C2B PR! Those are tricky little batards.

    2. Lora

      You may have felt a little defeated and like you wanted to cry, BUT you didn’t give up! There are days when the hardest part of the WOD for me comes from inside my own head. It sounds like you had one of those days today…….and YOU were victorious!!! (uhhhh, hello 10 unbroken C2B pullups?! In my dreams…..)

  20. Maria

    No strength

    WOD 3 rounds
    10 Frontsquats @ 85#
    10 C2B pull-ups

    Time = 4:55

    Watching the boys tackle this made me nervous. It’s a good one and I liked the C2B! Havent done them in awhile.

  21. Gabriel

    Mobility
    2 minutes skipping
    WU x 1

    Strength – Deadlift X5
    225-245-265-285-305

    Great sharing the bar with you Coach!

    WOD as Rx’d

    Time 6:15

    Note to future Gabe: Next time don’t try to be ahead of Terry and Kevin after round 2, you will suffer round 3.

    Great one!

    Foam Rolling

    Then did my first Mob class. Loved it. Wish this was in a later class as well.

    Great job 4:15 crew!

  22. Frank

    love the video, great job guys!
    2 mins skipping
    WU x1
    push press x5
    110-130-150-165-185(3) PR for reps

    WOD Rx
    3 Rounds:
    10 C2B
    10 Front Squats 165#
    Time: 6:16

    1. jeff

      good for you going with 165, and you still killed it Frankie, you blew through those front squats! awesome job!

  23. Jo

    WOD Rx’d
    4:00 (future me, unbroken except last round of pullups, squats could be faster)

    Thanks for letting us workout in your class Corinna 🙂

  24. Caleb Richard

    Mob + 2min Skipping
    WUx1
    Strength Deadlift
    155-165-175-185-195pr

    Wod 3 rounds
    10 c2b pullups (green band)
    10 front squats 70% of max 115#
    Forgot my time…. Ughh its in my book at home. I did do it though….. Promise.

  25. McDavid

    First WOD in a LONG ass time. so didn’t go heavy AT all…(didn’t know ehre i was for strength…so i went fast
    3:47 i think blue band and only 65# on the bar.
    and thanks for sharing the bar with me Heidi and i’m sorry but i can’t remember the name of the other lady. I’m sorry. 🙁 i’m horrible with names
    Great seeing everyone again. 🙂

  26. jeff

    mob
    2xWU
    skipping

    no strength today, worked on MU trying to make them more efficient. Strung together 5, four different times during class and have figured out how to regrip on the decent so can keep false grip.

    wod Rx
    this was a terrible wod for me, the front squats beat me up on the first round and contemplated pulling weight off the bar but stuck it out. Thank you Lora for standing there and motivating me to keep moving.

    7:03 I think?

    1. Maddy

      That was pure determination on your face during those last squats. Happy for you that you didn’t pull any weight off the bar!

    4. Lora

      I was really proud of your perseverance throughout this WOD. I know the front squats were giving you a run for your money, but you kept pushing. I have C2B AND MU envy. You make them both look easy.

  27. Lora

    Mobility Class – shoulder and pec love (thanks Jo!!)

    2 min skipping

    WU x 1

    Strength: Deadlifts (x5)
    135(10)-185-215-250 (big jump, bad math)
    **was supposed to go to 265# but ran out of time.

    WOD as Rx
    3 rounds
    10 C2B pull ups
    10 Front squat @ 110#
    Time = 6:47

    Ugh….C2B pull ups. I hate you so. Did them one at a time….
    Front squats. I love you as much as I hate C2B pull ups (translation: a lot). All unbroken.

    Great work 5:45. Fun class Corinna 🙂

    2. jeff

      I’ll trade you a little C2B bar for a little front squat? you did great on the wod, nice work on the front squat and good work with the C2B. And thank you for the push on my last few sets, helped immensely!

  28. Maddy

    Mobility
    2 mins skipping with a few DUs
    WU x 1 (dips and pullups w black band)

    Strength – cleans
    5 x 65 – 70 – 75 – 80

    WOD
    3 rounds
    10 C2B – 1/2 pullups (black band) 1/2 ring rows
    10 Front squats with a stick for form… slooooowly starting to add some weight again on the squats

    I started off with good intentions to do pull-ups (black band) but halfway through the 2nd round I went down to ring rows… Still really happy since this was my 1st WOD with any kind of pullups.

    5:30

  29. Jeff L

    Mobility
    2 mins skipping
    WU X 1

    Strength – Squat Cleans x 5

    135-145-155-165-175

    Thanks for sharing the bar and the tips tonight Ron.

    WOD

    3 Rds

    10 C2B pullups scaled to pullups with black band
    10 Front Squats 165#

    Time – 7:53

  30. Sarah

    Mobility
    Wu X 2
    Strength
    Front Squat
    50-60-65-70-75

    WOD
    3 Rounds:
    10 C2B (scaled to pull-ups with green)
    10 Front Squats 55#
    Time: 3:43

  31. Corinna

    WU x 1

    Practiced muscle up progression

    WOD: 3 rounds Rx

    10 chest to bar
    10 front squats @ 110

    Time: 6:01

    Great job 4:15 peeps : )

  34. Eric N.

    Mobility

    WU x1

    Strength: Front Squats: x 3
    125-145-165-185(x1) -185 (x2)- 185 (x1) <– The mind was willing…

    WOD @ 135#

    T:6:11

    Fun one!!! Pumped about doing a BW lift (other than Deadlifts in a WOD) 😀 I got the wobbly legs…I waddled into work.. LOL

    Thanks for the cheers Ladies and thanks Ron for the push on Strength and helping me stretch out after the WOD!!! 😀

  35. Chantal L.

    Mobility class

    2 mins skipping
    WU x 1

    Power Snatch
    3×55, 2×65, 2×70, 2×75, 1×80, 1×80

    WOD
    3 rounds
    -10 C2B pullups (blackband)
    -10 Front squats (100#) … Thought I had 110, just realised NOW that I only had 100. poop.

    Time: 4:59

  36. Heidi

    WU x 1 / 2 min skipping

    Shoulder press x 5
    50-55-60-65-70

    Wod: 3 rounds
    10 chest to bar pull up
    10 front squats @ 100#
    Time 7:05
    Did c2b in rd. 1 strict/no band. Round 2 with med. band. Round 3 strict no band.
    Mad at myself that I banded up in round 2……next time!

  37. Amanda

    No strength, did some much needed hip mobility

    Wod with 100# and C2B pullups

    7:45ish… Forgot to check the board. I think I had 5 squats left when Heidi called time.

  38. Amy

    Mobility

    WU
    2 min skipping (got 4 DU in a row)

    Strength push press 5x 35-40-45-50-55

    WOD

    10 C2B (black band)

    10 goblet squats 35# (wrist was really bothering me today)

    Time 5:56

  39. Jeremy L

    Mobility
    2 min skipping

    Wu x 1

    3rds
    10 C2B pullups
    10 front squats ( 120#)

    Time 7:31 ( dropped it twice in round 1 and 2, fingers kept slipping. really need to work on getting the elbows up) 3rd round front squats un broken

  40. Jason Gagnon

    Mobility
    2 min skipping
    WU x 1
    Strength
    Deadlift
    135,155,175,195,210 x 5

    WOD 10 min time cap
    3 Rounds

    10 C2B Pullups
    10 Front Squats 165#

    Time: 6:37 RX

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