*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*Thereโs a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
Run 800m to place cone at wrong spot ๐ + WUx1
Group mob
Front Rack Lunges x2/leg
95-115-125-135-145
WOD:
Timeโ>13:30 (PR)
2:52(PR)-3:23-3:15
Great work morning folks!
Baukje
Strength: Front Rack Lunges 2x/ leg (4-5 sets)
40# – 50# – 60# – 70# – 80#
WOD: 3x 800 m
2 min rest between each run
Time: 15:10 -(so slow today! My time in May was 14:45 and that was with stopping for a truck to back up (extra 10 s?). BUT, no knee pain during these 3 runs!)
Heather Colleen
Crossovers (back side x2)
Turkish Get-Ups 20#x4, 25#x2
Still not ready for 30# TGU… Might try with KB and fraction plates?
Front Rack Lunges x2/leg
55-65-85-95-105
I could’ve gone higher on the lunges – it was the cleans that got me.
And then the butt cramps. ALL the butt cramps.
WOD:
3x800m Runs
Rest 2 min b/w each run
Time: 15:54
1st: 3:46
2nd: 5:46-9:46
3rd: 11:46-15:54
Days like today I am so grateful that I don’t have allergies or asthma!
Good luck to everyone doing this later…it’s gonna be a sweat fest.
I loved this WOD too despite the hand ripping! ๐
Thanks for the push, while doing the wall balls.
Crystal
Open gym with Lance and me buddy Maria!
Lotsa mobility
WOD
EMOTM 14min
10 T2B scaled to knee raise
30 sec plank
Loved this WOD despite the hand ripping
Cashout;
Wall ball challenge… Epic fail…got 90 in 6min. Note to self do not tempt this after a WOD.
Heather Colleen
I’m doing my WB challenge tomorrow…couldn’t face it post WOD this morning.
Amanda
16:11…that’s 25 seconds slower than when I did it in May….but it was a million degrees today, can I blame that instead of my summertime diet & alcohol consumption?
Strength: Front Rack Lunges x2/leg (4-5 sets)
95-115-135-145-155#
WOD:
3x800m Runs
Rest 2 min b/w each run
1st: 3:30
2nd: 9:58
3rd: 16:31
You know how some days you battle with your mental side to keep going? That did not happen today. Mind would say, “Just walk a bit.” Other part of my brain would respond, “What a great idea. I think we should walk even longer than you suggested.” On the plus side, being a slacker was only 19 seconds slower than last time.
Amanda
LOL!!!
Crystal
I love how your message and works!
Crystal
Mind*
Matt H
Front rack lunges 2/leg
45-95-115-135-145 (pr)
Runs
3:12 – 3:17 – 3:11 total 13:41 (pr)
Times from 29 May were 3:45, 3:36, 3:37 for a total of 14:58.
Amanda
Nice PR Matt!
BJ
Strength: Front Rack Lunges 2x/ leg (4-5 sets)
40# โ 45# โ 50# โ 55# โ 60#
WOD: 3x 800 m–scaled to rows!
2 min rest between each run
Time: 4:35
4:38-11:12
4:37-17:49
Ryan
– Mob
– WUx1
Lunges x2/leg
95-115-125-135
800m run x3 = 15:47 (3:32-4:00-4:15)
Frankie
WUx2
Lunges x2/leg
95-115-135-155
800m run x3 = 16:58 (3:58-4:22-4:38)
No PR fastest time is 15:21
Dear PR’s, I have no idea where you’re coming from with my pizza eating and beer drinking lately…but please don’t stop!
Great work everyone, thanks Shane!
Gilles
mob wux2
strength
front rack lunge 2 each leg
95×2 95×2 115×2 125×2
WOD
3x 800 m run
only run 2x 800 m run
4:00 first
4:14 second
total 10:14
Heidi
Front rack lunges x 4
35-55-65-75-85
3 – 800m runs
2 min rest between each
Run 1: 3:35
Run 2: 9:48 (4:13)
Run 3: 16:09 (4:21)
Kelly B. was a great pace bunny for me in round 1, but she left me in her dust after that.
Compare to May 29/15 of 16:05
Gotta get these down to sub 4:00 for every round. Motivational note to self for next time…..to get sub 4:00 no pacing in the 2 & 3 rounds. Haul ass & make it hurt.
Janet
Mob, WUx2
Front rack lunges x2/leg
35-40-45-55-65
WOD
3x 800m run
*2min rest between runs
Time: 20:17
May I only did 2 runs in 13:09 no idea why I didn’t go for the 3rd I thought I was over the time but maybe, it was recommended I do 2? The second today was in 12:37 so any pr on this day I will take!!
Great class with the boys.. Thanks Kevin
I think anyone who went today is a trooper it was some hot !!!
Chantal consider my running homework done this week ๐
Annie
Front Rack Lunges x2/leg
#35-40-45-50-55-60
3x800m Run
Rest 2 min
*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*Thereโs a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
Time : 18:49
3:05 first 800m – PR
4:41 second 800 – PW
4:00 last 800m
Diane O.
Today was my first workout at CrossFit Moncton. I think Kevin took it easy on me since I am a newbie but it was hard so I’m glad! Lol. I did:
Warm up x2
Group MOB
Strength: Front Rack Lunges 2x/leg (4-5 sets): I did 5 sets with the bar (15#)
WOD: 3 x 800m (rest 2 minutes between runs with a 14 minute cut off @ 2nd run)
Run 1: 5:22
Run 2: 5:45
For a total of 13:07
Amanda Harding
Front Rack Lunges x2/leg
35-40-45-50-50
3x800m Run
Rest 2 min
*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*Thereโs a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
1st run 4:22
2nd run 10:36
3rd run 17:22
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…
Mobility
WU x 2
Group Mobility
Strength: Front Rack Lunges x2/leg (4-5 sets)
55#, 65#, 75#, 85#, 95#
WOD:
3x800m Runs
Rest 2 min b/w each run
Time: 15:40
1st: 3:32
2nd: 5:32 – 9:32
3rd: 11:32 – 15:40
Thanks Shane. Great job everyone! I am still a sweaty mess LOL.
Mobility
WU x 1
Group Mobility
Strength: Front Rack Lunges x2/leg (4-5 sets)
75#, 105#, 125#, 145F
WOD:
3x800m Runs
Rest 2 min b/w each run
Time: 14:45 (48 sec PR from May, 8 sec PR from 2014)
1st: 3:12
2nd: 3:49
3rd: 3:44
Run 800m to place cone at wrong spot ๐ + WUx1
Group mob
Front Rack Lunges x2/leg
95-115-125-135-145
WOD:
Timeโ>13:30 (PR)
2:52(PR)-3:23-3:15
Great work morning folks!
Strength: Front Rack Lunges 2x/ leg (4-5 sets)
40# – 50# – 60# – 70# – 80#
WOD: 3x 800 m
2 min rest between each run
Time: 15:10 -(so slow today! My time in May was 14:45 and that was with stopping for a truck to back up (extra 10 s?). BUT, no knee pain during these 3 runs!)
Crossovers (back side x2)
Turkish Get-Ups 20#x4, 25#x2
Still not ready for 30# TGU… Might try with KB and fraction plates?
Front Rack Lunges x2/leg
55-65-85-95-105
I could’ve gone higher on the lunges – it was the cleans that got me.
And then the butt cramps. ALL the butt cramps.
WOD:
3x800m Runs
Rest 2 min b/w each run
Time: 15:54
1st: 3:46
2nd: 5:46-9:46
3rd: 11:46-15:54
Days like today I am so grateful that I don’t have allergies or asthma!
Good luck to everyone doing this later…it’s gonna be a sweat fest.
Lunges always make my bum cramp. Ouchie
Heavy lunges, nice work Heather!
Open Gym
AMRAP 12 mins (Each partner works at a time to complete each set)
Partner Clean and Jerk ladder (135/95) with Anthony RX
1-2-3-4-5, etc
Total – 9 rounds complete – almost a 3 round PR from Jan 2015!!
Wait…you mean you and Anthony chose not to run?!?!? #SoConfused
Actually, I didn’t choose not to run, I just chose to do something else. Anthony did run after though …
Open gym with Crystal and Lance!
Presses x 5
55-60-65-70-75
WOD EMOTM 14 min
Even 10 T2B
Odd 30 sec plank
I loved this WOD! Even though both hands ripped. Nice work Crystal on cashing out with wall balls!?
I loved this one too Maria ๐
I loved this WOD too despite the hand ripping! ๐
Thanks for the push, while doing the wall balls.
Open gym with Lance and me buddy Maria!
Lotsa mobility
WOD
EMOTM 14min
10 T2B scaled to knee raise
30 sec plank
Loved this WOD despite the hand ripping
Cashout;
Wall ball challenge… Epic fail…got 90 in 6min. Note to self do not tempt this after a WOD.
I’m doing my WB challenge tomorrow…couldn’t face it post WOD this morning.
16:11…that’s 25 seconds slower than when I did it in May….but it was a million degrees today, can I blame that instead of my summertime diet & alcohol consumption?
Strength: Front Rack Lunges x2/leg (4-5 sets)
95-115-135-145-155#
WOD:
3x800m Runs
Rest 2 min b/w each run
1st: 3:30
2nd: 9:58
3rd: 16:31
You know how some days you battle with your mental side to keep going? That did not happen today. Mind would say, “Just walk a bit.” Other part of my brain would respond, “What a great idea. I think we should walk even longer than you suggested.” On the plus side, being a slacker was only 19 seconds slower than last time.
LOL!!!
I love how your message and works!
Mind*
Front rack lunges 2/leg
45-95-115-135-145 (pr)
Runs
3:12 – 3:17 – 3:11 total 13:41 (pr)
Times from 29 May were 3:45, 3:36, 3:37 for a total of 14:58.
Nice PR Matt!
Strength: Front Rack Lunges 2x/ leg (4-5 sets)
40# โ 45# โ 50# โ 55# โ 60#
WOD: 3x 800 m–scaled to rows!
2 min rest between each run
Time: 4:35
4:38-11:12
4:37-17:49
– Mob
– WUx1
Lunges x2/leg
95-115-125-135
800m run x3 = 15:47 (3:32-4:00-4:15)
WUx2
Lunges x2/leg
95-115-135-155
800m run x3 = 16:58 (3:58-4:22-4:38)
No PR fastest time is 15:21
Mob, WUx2
Front rack lunges x2/leg
55-65-75-85-95
WOD
3x 800m run
*2min rest between runs
Time: 19:21
Front rack lunges x2/leg
65-85-95-105-115#
WOD: 3x800m
2 min rest between
Total time: 14:35
28 second PR from May/15
Dear PR’s, I have no idea where you’re coming from with my pizza eating and beer drinking lately…but please don’t stop!
Great work everyone, thanks Shane!
mob wux2
strength
front rack lunge 2 each leg
95×2 95×2 115×2 125×2
WOD
3x 800 m run
only run 2x 800 m run
4:00 first
4:14 second
total 10:14
Front rack lunges x 4
35-55-65-75-85
3 – 800m runs
2 min rest between each
Run 1: 3:35
Run 2: 9:48 (4:13)
Run 3: 16:09 (4:21)
Kelly B. was a great pace bunny for me in round 1, but she left me in her dust after that.
Compare to May 29/15 of 16:05
Gotta get these down to sub 4:00 for every round. Motivational note to self for next time…..to get sub 4:00 no pacing in the 2 & 3 rounds. Haul ass & make it hurt.
Mob, WUx2
Front rack lunges x2/leg
35-40-45-55-65
WOD
3x 800m run
*2min rest between runs
Time: 20:17
May I only did 2 runs in 13:09 no idea why I didn’t go for the 3rd I thought I was over the time but maybe, it was recommended I do 2? The second today was in 12:37 so any pr on this day I will take!!
Great class with the boys.. Thanks Kevin
I think anyone who went today is a trooper it was some hot !!!
Chantal consider my running homework done this week ๐
Front Rack Lunges x2/leg
#35-40-45-50-55-60
3x800m Run
Rest 2 min
*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*Thereโs a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
Time : 18:49
Got up to 95 lb lunges, thanks shane.
Model of consistency on the runs … not.
3:05 first 800m – PR
4:41 second 800 – PW
4:00 last 800m
Today was my first workout at CrossFit Moncton. I think Kevin took it easy on me since I am a newbie but it was hard so I’m glad! Lol. I did:
Warm up x2
Group MOB
Strength: Front Rack Lunges 2x/leg (4-5 sets): I did 5 sets with the bar (15#)
WOD: 3 x 800m (rest 2 minutes between runs with a 14 minute cut off @ 2nd run)
Run 1: 5:22
Run 2: 5:45
For a total of 13:07
Front Rack Lunges x2/leg
35-40-45-50-50
3x800m Run
Rest 2 min
*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*Thereโs a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.
1st run 4:22
2nd run 10:36
3rd run 17:22