If you get hurt, please seek out some help. The staff here at CrossFit Moncton can be your greatest ally once injury has grabbed a hold of you. Listen carefully and take your time during your recovery. Please be mindful that “just because it feels good” doesn’t mean that you should be taking your tender muscles/joints out for a ride.
If we are unable to help you, DON’T stop working out!!! Leaving and not coming back for a month is the unwisest of decisions you could possibly make. Adding a lack of motion to an injury can make a bad thing worse. Also, falling out of your good habits at the gym can lead to doing so outside of the gym as well.
Injuries are no joke. Take care of them!
In 12 minutes, build up to a heavy squat clean
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%)
5 Over the Bar Burpees
MOB + Group WU & MOB
In 12 minutes, build up to a heavy Squat Clean:
WU – (65# x5) x 2
(95# x3) x2
(115 x2) x1
(135# x1) x1
(145# x1) x1
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%)
5 Over the Bar Burpees
(135# + 5 BOB) x2
Had to drop weights and switch to PUs – misses 1 set of FSs
(95# + 5PUs) x 7
Thanks for the quick weight switch Shane & Matt.
In 12 minutes, build up to a heavy squat clean
85 105 115 125 135 145….happy with that as I haven’t lifted anything in a while
EMOTM – Rx
Challenging but fun 🙂
In 12 minutes, build up to a heavy squat clean
95×3-105×2-115×2-135-155-185
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%) – 115
5 Over the Bar Burpees
Missed 2 squats round 9 and the last round required the whole minute. Good one though!
Thanks Matt!
In 12 minutes, build up to a heavy squat clean
135×3-185×2-205 – 225 – 245
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%) @ 135
5 Over the Bar Burpees
Loved the cleans! I can’t remember the last time I did them. It felt like meeting an old friend you haven’t seen in forever and nothing about your relationship has changed. The WOD on the other hand… well, lets just say we’ve accepted our irreconcilable differences.
Thanks Matt!
Mob group WU
In 12 minutes, build up to a heavy squat clean
55-65-75-85#
EMOTM for 10 minutes:
5 Front Squats at 55#
5 Over the Bar Burpees
That was rough, last four rounds only got 3 burpees over bar.
Thanks Kevin!
Squat clean
55-65-75-80-85-90
EMOM for 10 mins
5 Front Squats @55#
5 Burpee over bar(no jump)
I ditched the 10# plates and put on two wooden ones. I only got 3 burpees in the last 5 rounds. The wheels fell off my cart of awesomeness pretty quickly.
But I stuck with it, and that’s what counts🙂
Mob
Group WU & Mob
Squat Clean
55(5)-65(3)-75(2)-85(1)-95-95-100-100#
EMOTM 10 mins
5 Front Sq (60#)
3 Burpee over bar
Squat clean
55×5-65×3-75×3-85×2-95×1
EMOM for 10 mins
5 Front Squats @55#
5 Burpee over bar
Kept it lighter than my 60% and only did 4 burpees to keep my breathing steady since I’m *still* not feeling 100%. Glad to be back either way 🙂
Clean
135×3-185-225-240-255-270# (PR)
EMOM:
Rnd 1-5: 135#
Rnd 6: skipped burpees
Rnd 7: skipped to change to 95#
Rnd 8-10: 95#
Low Intensity Steady State:
Row 15 mins
~2700m, 2:45-2:50 pace, damper 2
Group WU & MOB
In 12 minutes, build up to a heavy Squat Clean:
WU – 95# x5
135# x3
155 x2
185# x1
205# x1
EMOTM for 10 minutes:
5 Front Squats (135#)
5 Over the Bar Burpees
first 3 rounds were at 135, dropped to 115 for round 4 and 5, dropped to 95 for last 5.
very challenging. completed all front squats but only did about 3 burpees for last 5 rounds.
I’m not feeling 100% still dealing with cold and knee was very sore today. I’m still glad I came in and good a great workout.
mob wux1
group mob
12 min to
build up to heavy squat clean
95×5 115×5 125×3 125×2
EMOTM for 10 min
5 front squat 125#
5 over the bar burpees
last 4 round was only 3 burpees
Big thanks to steph and the 12 o’clock crew for welcoming me to crossfit Moncton and making sure I didn’t pass out!
Mobility x 1
Group warmup WOD 🙂
Movement practice
Squat Cleans
12 minutes to build to a heavy single
35(5), 40(4), 45(3), 50(1), 55(1), 55(1), 55(1)
EMOTM for 10 min.
5 front squats @ 55
5 over the bar burpees
Did not follow the above plan, missed a round, left off some Burpees, got an adjustment from Coach Shane for my foot issue…a real dog’s breakfast! Fun all the same, and got a good sweat on for sure. This WOD was an ass kicker.
Thanks Matt and Shane. We made you work this morning!!
In 12 minutes, build up to a heavy squat clean
95 X 5 115 X 5 135 X 3 155 X 1 185 X 1 195 X 1
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%) – 105#
5 Over the Bar Burpees
Rounds 7, 8 & 9 had to drop to 3 burpees.
MOB + Group WU & MOB
In 12 minutes, build up to a heavy Squat Clean:
WU – (65# x5)
75# x5
85×3
95# x2
100# x1
100# x1
WOD @ 75#
First 4 rounds with 5 burpees ans remaining with 3.
That was worse than I was expecting. Would almost rather do “The Fallen” again but I’ll wait until April.
In 12 minutes, build up to a heavy squat clean
25×2, 30×2, 35×3, 40×2
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%) – 25
5 Over the Bar Burpees
Round 1 to 5 5X5
Round 6 to 8 5X3
Round 9 4X0
Round 10 5X3
WUx1
Clean
95×5-115×3-135×3-155-165-175-185-195
EMOM:
Rnd 1-3: 155#
Rnd 4: [email protected] drop to 135# then rest for remainder of this minute
Rnd 5-10; 3 burpees only max
In 12 minutes, build up to a heavy squat clean
135×3-185×2-205 – 225 – 245
EMOTM for 10 minutes:
5 Front Squats (155/105#/60%) @ 135
5 Over the Bar Burpees
Rounds were 22-27 seconds