Today is the last chance to register for the Hopper! Don’t miss out.
Hang Power Clean x3
5 sets @ 70%
“Nasty Girls”
3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#/60%)
*20 min cap
Compare to July 25/14
One of my favourite Hopper videos. Hope it inspires you to join us.
[vimeo=https://vimeo.com/73051134]
Mob+WU x 2
Group WU
Hang Power Clean
5 sets x 3 reps @ 70%
Started with 65# for 2 sets, then decided 70# is closer to 70%
“Nasty Girls”
3 rounds of:
50 Air Squats
22 ring rows + 21 assisted dips on the rings
10 Hang Power Cleans (60#)
Time: 16:34
Squats and cleans were unbroken, ring rows and dips were broken into smaller and smaller sets as time went on 😉
Thanks for class Mario!
hang power clean
5 sets x 3 reps @ 70%
55-60#
nasty girls
3 rounds for time
50 air squats
21 ring rows
21 paralettes
10 hang power clean 45#
20 min time cap
2 rounds +31 squats
Mob+WU x 2
Group WU
Hang Power Clean 5×3
95×5
125-125-125-125-125-125-125
Felt light so I ended up doing a couple of extra rounds to work on form.
“Nasty Girls”
3 rounds of:
50 Air Squats
7 MUs (scaled to seated MUs with one foot on the floor)
10 Hang Power Cleans @115
Time: 12:24
MOB + WU x 2
Group WU
Hang Power Clean x3
5 sets @ 70%
WU- 65#
1 set @ 105#…too heavy for good form
5 sets @ 95#
“Nasty Girls”- 3 rounds
50 Squats
7 Muscle ups (21 Ring Rows + 21 Paralette Dips)
10 Hang Power Cleans – 75#
Total: 2 rounds + 13 Ring Rows
Mobility and Wu
Group mobility and Wu
Strength hang power clean x 3 @ 70%
135/ 185/ 185/ 185/ 185/ 185
Wod: Nasty Girls
50 air squats
7 mu’s (scaled to bar mu’s)
10 hang power cleans @ 135#
7:26
Great class Mario and great work 6 amer’s!! Really like this Wod, hopefully I will be back on the rings next time this comes around!!
WHAT!
Beast
Hang Power Clean
@70#
“Nasty Girls”
3 rounds of:
50 Squats
7 Muscle ups (scaled 21 ring rows + 21 ring dips)
10 Hang Power Cleans 65#
Time: 16:57
Last time: 18:24
800m Run 26/30
Came home and pup was waiting at the door with her leash…
My favorite Hopper video!
Open Gym
30 minutes of DU practice.
500m Row
10 Minutes of pistol practice
Handstand hold 1:05
5 minutes Max wall balls (25#) – 32
That’s a lot of DU practice. Nice work!
Hang Power Clean x 3
5 sets @ 70 %
WU @ 55#
60#_60#_65#_65#_65#_
Nasty Girl:
3 rounds of:
50 Squats
21 Ringrows
21 Paralette dips
10 Hang Power Cleans @ 55#
16:02
Hope all you shy and quiet types who haven’t signed up for the Hopper will throw down with us. It’s such a fun day and the people you’ll meet are awesome. Come “represent” for Crossfit Moncton!!
Day 1 Burpee Challenge
10 Burpess EMOTM for 10 minutes
Did this at home, but I’m seriously concerned that the structure of my house is not ready for me throwing myself down on the floor 100 times!! May have to move this to the gym just to be safe :). Interesting how the time left over in each minute just flew by, but the 10 mins went on and on and on…
Open Gym
Hang Power Clean
5 sets x3 reps @70%
65-65-65-65-65
“Nasty Girls”
All the girls at the 8:30 Open Gym decided to tackle this. So awesome seeing all the effort and strength of our CFM women! Way to go Jo, who did it Rx! So awesome 🙂
3 rounds for time
50 air squats
21 ringrows
21 paralletes
10 Hang Power clean @55#
Time: 17:48
HPC 5 set x 3 reps @ 70%
95# went light to concentrate on form.
“Nasty Girls”
3 rounds
50 Air squats
21 pull ups+ 21 ring dips
10HPC 95#
16:57
Mob
WU x2
Group mob
Hang Power Clean
WU @ 55#
5 Sets x3 reps @ 70#
WOD: Nasty Girls 20 min cap
3 rounds
-50 Squats
-21 ringrows & 21 paralette dips
-10 Hang Power Cleans @60#
Time- 17.40
Open gym:
– Mob
– WUx1
Deadlift
115×8
170×5
200×3
230×1
255×1
285×1 (old 1RM which is also current 3RM)
300×1 (PR #1)
315×1 (theoretical 1RM)
325×1 (40# PR woo!)
500m row = 1:30.3 uggghhhhh so close, I see another attempt in the near future 🙂
I really like the 5:00pm open gym time slot on Thursdays, super convenient for me 😀
HPC 5 sets of 3 @ 70%
85-105-105-105#
stopped after 3 sets as my shoulder was starting to bother me
WOD: Nasty Girls
50 air squats
21 ring rows
21 paralette dips
10 HPC @ 85#
Time: 13:53
Chose to do ring rows instead of pullups and scaled weight to 85# to go easy on my shoulder, it’s been feeling so great lately I wasn’t going to take any chances!
Fun to have a full class, thanks Kevin!
wux2
group wu
Hang power cleans x3 @ 135#
WOD Nasty girls scaled
3 round
50 air squat
21 pullups + 21 par dips
10 hang power cleans 135#
time 18:33
Mob+WU x 2
Group WU
Hang Power Clean
5 sets x 3 reps @ 70%
WU 95# then 135#
“Nasty Girls”
3 rounds of:
50 Air Squats
22 ring rows + 21 parallettes dips
10 Hang Power Cleans (115#)
Time: 14:09 …I think, left journal at the gym.
Did ring rows since my hands are still torn from Eva. Thanks for the class Kevin.
mob wux1
group mob
hang power clean @ 70%
95×4 wu
105-105-105-105-105 x 3
WOD Nasty Girls
3 round for time
50 air squat
7 MU ( 21 ring row+21 ring dip)
10 hang power clean 105#
time 14:27
Power Cleans x 3 for 5 sets @ 75#
Nasty Girls
3 Rounds:
50 Air Squats (UGG!)
21 Ring Rows
21 Paralette Dips
10 Hang Power Cleans @ 60#
Time = 15:55
MOB + WUx2
Hang Power Clean x3
5 sets @ 65#
“Nasty Girls”
3 rounds of:
50 Squats
21 ring rows + 21 dips
10 Hang Power Cleans (55#)
Score: 18:37