Remember the games we would play as kids? Mother May I, Red Light – Green Light, Man Hunt, Red Rover. Summertime was fun time. As adults, CrossFit gives us the opportunity to once again play like we were kids. As a throwback to those summer days of yore, we are excited to announce the CrossFit Moncton Summer League.
For all the details and how to join, click the link – CrossFit Moncton Summer League
Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75%
We’re almost at the end of our Clean and Jerk cycle. Near the end of the week, we’ll get to re-test our max C&J. Let’s see if all that practice has paid off.
15-12-9 reps
Power Clean (115/75# or 50%)
Lateral Burpee Over Bar (vertical jump + clap)
Rest 3 min
15-12-9 reps
S2OH (same weight)
Ring Dips
*15 min time cap for both WODs, including rest.
please cancel my 6:00 clock class
Cancel my 6 am please.
Please cancel 7am . Sorry
Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75%
Wanted to use 85# but since it was a hang I went with 75#. Glad I did. Everything felt heavier this AM
15-12-9 reps
Power Clean (60#)
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH (60#)
Ring Dips (did 4 reps with purple band then switched to Red Band)
14:17
Those ring dips sucked everything out of me lol. shoulders were shot! Dropped 1 S2OH and almost face planted on a ring dip (ask Alaina lol).
Was not my AM but a good WOD nonetheless 🙂
Great job Val! Thanks for suggesting I borrow that wrist wrap. It really helped 🙂
Nice work Val!
Mobility
WU x 2
Group WU
Strength: Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 65#
WOD:
15-12-9 reps
Power Clean @ 55#
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH @ 55#
Ring Dips – (parallettes)
Time: 11:23
Great job everyone. Thanks Mario!
Hey Kelly, Nice TIme 😉
Fast time Kelly, nice to see u back at it!
Strength: Hang Squat Clean plus Split Jerk
(2+1) x 5 A 75%
Went with #75, wrist is better but it still feels a bit wonky
WOD: 15-12-9 reps
Power Clean #55
Burpees over bar
Rest 3 min.
15-12-9
S2OH #55
Paralette dips today, wrist could not handle the rings
Time : 11:23
Thanks Mario for the stand up after the push jerk reminder 🙂 Good catch Val! I was worried you were going to fall 🙁
Lol!! the elastic caught my fall/snapped my chest.
Great work Alaina, u and Kelly must have been racing!
Mobility
WU x 2
Group WU
Strength
Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 95lbs
WOD:
15-12-9 reps
Power Clean @ 75lbs
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH @ 75lbs
Ring Dips – (parallettes)
Time: 14:30
Great job everyone!!! What a WOD!!! great way to start the week 🙂
Nice work Elba!
Wow! Some heavy lifting Elba. Nice to see your little family this morning.
Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75% = 150#
Wod Rx
Time 13:54
Cant say that all the ring dips were good reps but it was nice to do them in a wod.
Lab:
Strict unbroken weighted pullups x5
20-35-40-45-50(PR)
Was only able to get 3 unbroken for the longest time.
Great work this morning Trent!
Do we use the same weight for both wods?
Post updated
Summer league sounds awesome, would be alot of fun!
Mobility and Wu x 1
Shoulder mobility
Group mobility and Wu
Strength
Hang squat clean x 2 plus 1 push jerk (5 sets)
180 for all sets, felt pretty good this morning.
Tried a few ring dips, not happening yet.
Wod: 15-12-9
Power cleans @ 115#
Lateral Burpee over bar
Rest 3 min
15-12-9
S2oh @ 115#
Ring dips (scaled to double parallete dips)
11:31
Those parallete dips really fire up the triceps, making the s2oh much harder. Legs were pretty tight for the burpees also.
Great class Mario, great work 6 amer’s!
If anyone is looking for a teamate for the summer league I should be available, got to clear it with the boss first! 🙂
Lab Work
Hang Snatch x2 @ 65% (115#)
6 sets with 1 min rest
Jerk Squats x2 @ 95% (245#)
4 sets with 30 sec rest
Strength
Hang Squat Clean + Split Jerk (2+1)
5 sets @ 75% (190#)
WOD Rx’d
13:58
Nice work Kevin! How low do u go on the jerk squats?
Very shallow.
Great video here for people that dip too low and/or lose the bar to the front on jerks…
https://www.youtube.com/watch?v=HTqvxawhz8A
Strength: Hang Squat Clean/Split Jerk (2+1) x 5 @ 75%
Did 75# – could have gone heavier, but wasn’t sure about heaviness starting from hang today (everything hurts!!)
WOD: 15-12-9 reps
Power Clean #55
Lateral burpees over bar
Rest 3 min.
15-12-9
S2OH #55
Paralette dips
Time – 13:02
Fast time Heather, nice work!
Mobility
WU x 2
Group WU
Strength
Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 120lbs
WOD:
15-12-9 reps
Power Clean @ 95lbs
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH @ 95lbs
Ring Dips
Time: had 3 ring dips to go at the 15 min time cap.
ring dips was the problem for me on this one – probably should have used a band
Nice work Shawn! Dips get rough!
Any dog lovers out there willing to take care of Stark from Saturday to Monday? That would be a big help.
Sorry Mario we’re away this weekend! What about 4Paws or something?
Great picture of Cam & Krystal. I’m enjoying all the couples pics 🙂
WMB & WU × 2
Group MOB
Skill
Hang Squat Clean
Split Jerks (2+1)
5 sets @ 40#
WOD @ 40#
15-12-9
Power Clean
Lateral Burpee over bar
Rest 3 min
12-12-9
S2OH
Paralette Dips
13:14
Great class Mario.
Great work Jackie!
5 sets of 2 hsc and split jerk @ 75#
Wod with 55# and rings dips (2 strict, 10 with small band and the rest with red band)
Dnf 15 min cap (missing 4 or 5 dips)… Arms were dead for a few hours after that!
1 min wall sit
Was nice to see you this AM 🙂
Dido!!
Fast warmup
5 sets of 2 hang squat cleans + 1 jerk @ 95lbs
WOD with 75lbs and small band for ring dips
14:29
Finished part 1 of WOD at 5:18. That 3 minute of rest was hard on the head.
Great class, Mario!
Please cancel my 6:45. Sorry for the late notice
Mobility
WU x 2
Group WU
Strength: Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 60#
WOD:
15-12-9 reps
Power Clean @ 45#
Lateral Burpee Over Bar (jumping movements are so difficult for me!)
Rest 3 min
15-12-9 reps
S2OH @ 45#
Ring Dips – (parallettes)
Finished 9/12 Dips at time cap. My arms were toast! Tough one for me today, physically and mentally!
Mobility
WU x 1
Group mobility and WU
Strength: @ 75#
Did two sets, felt something pull in my groin in the first set…ouch 🙁
Did one more set with power clean and push jerk then stopped
WOD
15-12-9
Power clean (modified to hang power clean) @ 55#
Lateral burpee over bar
Rest 3 min
15-12-9
S2OH @ 55#
Ring dips (blue band)
Finished 12 S2OH and 7 ring dips at cap
Cashout: wall sit 1 min
Great work Melissa!
– Mob
– WUx2
– Group mob + WU
Strength:
(2 hang squat clean + 1 split jerk) x5 @ 110#
WOD:
15-12-9…
– Power Clean @ 75#
– Lateral burpee over bar
6:45
– 3 min rest
15-12-9…
– Shoulder to overhead (mostly push press, some jerks when I got tired) 75#
– Ring dips (blue band)
14:39
Cashout: 1 min wall sit
wux2
group wu
Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 155#
15-12-9 reps
Power Clean (15#)
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH (115#)
Ring Dips (with purple band)
completed 8 out 12 ring dips
Cashout: 1 min wall sit
Mob, WUx2
Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75% – 95#
15-12-9 reps
Power Clean – 65#
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH – 65#
Paralette dips
Completed 4/9 S2OH. I think I could have finished this with an extra minute. The burpees really killed me for time.
Me too John!
mob wux2
group mob wu
hang squat clean+split jerk 2+1
120#
WOD Rx
time 14:00
wall sit 1:00 min
Mobility
WU x 2
Group Mobility & WU
Strength: Hang Squat Clean & Split Jerk (2 & 1)
5 sets at 75% = 85#
Felt good. Need to practice getting my feet wider.
WOD: (15 mins cap)
1) 15-12-9
Power cleans (115/75# or 50%) @ 60#
Lateral Burpee over bar
3 mins rest
2) 15-12-9
S2OH (same as above)
Ring dips (pink band)
DNF: got to my 5th of my 9 S2OH
I debated rounding down to 55%, but I din’t think it was the weight, I think it was more the burpees. I have to figure out how to move faster in them. I get frustrated because it isn’t the breathing, just seem to move like molasses. It took me 6:20 to finish 1st part.
Cashout: 1 min wall sit
Great numbers on the strength! Getting strong!
Mobility
WU x 1
Group Mobility & WU
Hang Squat Clean & Split Jerk (2 & 1)
5 sets at 75% = 165#
WOD with a 15 min cap
1) 15-12-9
Power cleans @ 60#
Lateral Burpee over bar
3 mins rest
2) 15-12-9
S2OH (same as above)
Ring dips scaled to paralette dips
This was rough. 1st part was 9 mins and 2nd part was 2:32
Mob
WU X 1
Group Mob and WU
Strength: Hang Squat Clean & Split Jerk (2 & 1)
5 sets at 75% = 135# still working on technique not planing on increasing until I’ve got it down.
WOD: Rx’d Time: pretty sure it was 13:13
If i could do it again, I’d probably pace the burpees better, finished the 1st wod at 4:05 but I was so gassed I never really recovered in the 3 mins and everything suffered after that AND I busted my lip on the first push jerk!! 😀 Amanda says it will make me tough, I’m skeptical! 😛
Chicks dig scars! 😉
:D, LIES!! Oh and thanks for suggesting Rx, without Kevin and Jeff to secretly load the bar for me i was lost 🙂
It’s only cause we know you need a little push sometimes 🙂
Mob + WU + Group WU
Strength Complex @ 135# (went lighter for split jerk technique)
WOD Rx = 13:02 (finished first part @ 4:54)
Pretty pumped about this one, stayed consistent throughout.
Nice work today man! That’s what I should have done- maybe finished the first wod around that time 🙂 You banged out that second half like a boss!
Forgot stuff done during 8h AM lab.
Bench Press 5-5-5-5-Max
100-120-145-165-185(x4)
Strength – Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75%. 70#.
These felt great. I think my elbows are getting faster haha
WOD. 15 min time cap
15-12-9
Power cleans. 45#
Lateral burpee over bar
3 min rest
15-12-9
S2OH
Dips
Time: 12:24
My 50% was 47#. I think I could have rounded up. Next time!!
Cash out: 1min wall sit
Mobility
WUx1
Group WU
Strength: Hang Squat Clean & Split Jerks 2&1
5 Sets at 85#
WOD: (15 mins cap)
1) 15-12-9
Power cleans @ 75#
Lateral Burpee over bar
6:00
3 mins rest
2) 15-12-9
S2OH @ 75#
Ring dips (Purple)
Time: DNF got 8 of the 9 S2OH so close.
Cashout: 1Min of Wall sit
Thanks Mario!
Mobility
WU x 2
Group WU
Strength: Hang Squat Clean + Split Jerk
(2+1) x 5 sets @ 75#
WOD:
15-12-9 reps
Power Clean @ 55#
Lateral Burpee Over Bar
Rest 3 min
15-12-9 reps
S2OH @ 55#
Ring Dips – (parallettes)
Time: 13:24
Strength @ 95#
WOD @ 75# and ring dips with purple band. Only got through the 12’s. Boo. 🙁
That’s very heavy and strict? Sounds pretty good to me… Good job Amanda
Mob
Wu
Hang squat clean + split jerk (2+1)
@155 x 5
Wod 15min cap
15-12-9
P.clean 115 for 15 and 95 for the rest
Lateral burpee over bar
Time 6:19
Rest 3min
15-12-9
S2oh 95#
Ring dips 10 reps no band then red bad for remaining.
Got 10 of 12 dips completed
This was a tough wod my back was ceased up from the deadlift fun yesterday.
Mob
WU X 2
Group Mob and WU
Strength: Hang Squat Clean & Split Jerk (2 & 1)
5 sets at 75% = 130#
WOD: @85#
Had 1Shoulder to overhead in the 9’s
Ring dips really slowed me down but did them no band.
Mob + 1.5 Wup
Group Mob + Wup
Hang Squat Clean + Split Jerk (2 + 1) @ 75%
5 sets at 60lbs
WOD: 15 min time cap
15-12-9
Power Ceans (40lbs)
Lateral Burpees over bar
rest 3 min
15-12-9
S2OH (40lbs)
ring dips (started with purple band, but switched to red 1/2 through the 12s)
Time = 14:49
The powr cleans and S2OH felt light, but man the dips were killers. My arms were on fire. I was breaking the dips down by 2s 6 dips into the 12 round. Something to work on.