Just a reminder – with the nicer weather upon us, there are more people walking the streets. Please remember to lock your cars before you come into the gym. We had a purse stolen last year, and we certainly don’t want that to happen again.
AMRAP in 10 min
4 Burpee Muscle-ups
20 KBS (53/35#)
Scale – 10 Pullups + 10 Burpees
No strength
worked on Box Jumps, DU’s and Pistols
WOD scaled
AMRAP 10 min
10 Pullups
10 Burpees
20 KBS @ 35#
4 rounds + 8 burpees.
Loved this workout! Good job 6am’ers.
Nice picture Tania!
Nice score Maria!
Great pic Tania!
Great picturecTania! You will have chest to bar this time next year, I have no doubt!
WU x 1
Skipping 2 min
Strength: OHS x 5
45,65,95,105×4,105
Still having trouble with the shoulder on this lift. Keeps popping out which causes me to lose focus on flaring my knees out.
WOD: Lock up
AMRAP in 10 minutes
4 burpee muscle ups (did jumping muscle ups)
20 KBS @ 53lbs
Score: 5 rounds + 7 KBS
Wu x2
Strength – Push Press x5
110-120-130-140-155 (PR 5#)
Wod Rx – 3 Rounds and 3 Burpee MUs
I love this picture of you Tania! It shows how much effort you put into everything you do at Crossfit Moncton. You will have those C2B’s in NO TIME! Keep up the hard work. ๐
This will probably come as a massive shock to those who know me but holy crap I’m pumped for this WOD!! ๐ finally MU in a WOD that I don’t have to jump through hoops (orDU! Lol) to get to!! Woot woot!
I hear ya Jeff! I am actually looking forward to this!
Mob
Wux1 – 800m run
Strength Shoulder Press
65-85-95-105-115
Group Mobility
WOD
AMRAP in 10 min
10 pullups + 10 burpees (blur band)
20 KBS 53#
3 rounds + 2 pullups
Cashout forearm roll
800m run
Love the pic Tania! You always do your wods with such intensity!
Great work everyone this morning!!!! 6am group I apologize for the clock glitch… Well really the remote apologizes!!! Great push even though the amount remaining was a mystery for you guys for about 2 minutes!!! Thank god for the good old Timex that I always start at the same time as the main clock!!!! Those pull ups / burpees seemed like a great way to kick start hump-day!
Booo..I have to cancel today as well. Meetings. ๐
Looks like a great one!
Tania, I think you just found your profile picture for the 2014 Open!!! This pic is worth a thousand words… or just one : crossfit!
Wux1
No strength
WOD. Amrap 10 min. Rx
4 burpee muscle ups. (Missed lock out at bottom on some )
20 kb. 53lbs
– 3 rounds + 1 muscle up
Rob Brydges
Nice Rx Rob!
nice work Mr. Bridges.. i’m impressed!
Mob
Wux1 โ 800m run
Strength: Front Squat
100-120-135-145-155(x3)
Handstand against wall 2mins
Group Mobility
WOD
AMRAP in 10 min
10 pullups + 10 burpees (blue band)
20 KBS 53#
3 Rounds + 8 Burpees
Cashout forearm roll
strength – OHS x 5
55-65-75-80- 85 (x 4; PR of 5#)
WOD scaled
AMRAP 10 min
10 Pullups (Blue Band)
10 Burpees
20 KBS @ 35#
3 rounds + 5 burpees.
Great coaching, as usual, Marie-Noelle. Thanks for the OHS tips.
Nice PR on the OHS! You almost had that last one ๐
Love the photo, Tania!
mobilty X wux1
strength
back squat
155-175-195-215-230
4 muscle ups
20 KBS (#40)
Tried muscle ups for two min, couldnt get them so I scaled to pull ups and burpees…
total 4 rounds
Great picture Tania.
Mobility
Wu x 1
800 m Run
Strength
75,85,95,105,115 x 5
Group Mobility
WOD
4 Burpees Muscle up
20 KBS #53
Score: 3 burpees muscle up RX
this was weird not behing able to get my grip from a box had to jump to the ring and set my grip while on the rings. but i am glad with my score anyways considering it’s not been too too long i got my first muscle up.
also i got like 4 MU before the work out and i missed like 10 or 12 during the work out.
did my 20 KBS after the WOD.
Nice job indeed Jason!
mob wux2
strenght clean
95×5 115×5 125×5 135×5 145×5 150×3
wod lock up amrap 10 min
scale 10 pull up 10burpee
20 kbs 53#
4 round 3 pull up
Really great workout today, that was a long 7 minutes! Good to meet some of the evening class people, back to 6am tomorrow ๐
Mobility
Wux1 and 400m Run
Strength: Shoulder Press
55, 65, 75, 80, 85
These felt pretty good, I definitely have some room left before I hit my max
WOD:
10 Pullups (blue band)
10 Burpees
20 KBS (25#)
Made 3 rounds and 9 burpees
The pullups were very tough
Actually it was 10 minutes … no wonder it seemed like a long time if you were only expecting 7 mins lol
Happy to see you’re sticking to the strength progressions and not making big jumps too soon, it’ll get you further in the end! Keep up the great work!
Mobility
WU x 1
800m run
Strength: Back Squat x 5
65-80-90-95-100
WOD:
AMRAP 10 min
10 pull-ups (green band)
10 Burpees
20 KBS 30#
3 rounds exactly
2 x 30 sec handstand holds
Great job Melissa!
Great job on the handstands.
mob
WU x 1
run 800 m ( this was first run/jog since knee surgery in october, gonna be touch n go for the next little while so gonna try short runs broken up with walking to get used to the feeling again! ;))
foam roll from sore legs yesterday, lacrosse ball love..
wod Rx (bit of a twist in what I thought this wod was, had to jump to the rings which I’ve never done so pretty happy with the score)
4 rounds 16 KBS
Great job Jeff!
Mobility
WUx1
800 m run
No strength (didn’t have time)
WOD scaled
AMRAP 10 min
10 Pullups (black band)
10 Burpees
20 KBS @ 20#
2 rounds + 17 KBS (so close to 3 rounds! ) ๐
Mobility
WU X 1
800m run
Front Squats X 5
135-185-205-225-235 (3)
WOD
AMRAP 10 mins
10 pullups with black band
10 burpees
20 KBS @ 40#
Total – 2 rounds + 12 kbs
nice to see you sticking with the band pullups buddy..
WU x 1
1000m row
Group Mobility ( I loved the group mobility tonight. Just what the doctor ordered)
WOD: AMRAP 10 minutes
10 pull-ups
10 burpees
20 [email protected] 35lbs
4 rounds + 3 burpees
Love this WOD!
Happy birthday Lance!
nice job Corinna..
Mobility
WUx1
800m Run
Strength: 45-55-60-65-70
Group Mobility
AMRAP 10 min
10 pull up (green band)
10 Burpees
20 KBS #25
Total- 4 rounds+ 1 pull ups
Cashout- banded lat stretch
– forearm roll
nice work Andrea.. getting good at the pullups on the green band, time to drop down a size!! ๐
I second that Jeff!
Oly Class
10 wall balls
10 good am
10 KBS
10 triple unders
Samson stretch
Burgener x 3
Rack Jerks
65(5)-95(3)-115(2)-125(1)-135(1)-145(1)-155(1)
power muscle cleans 3+1
65-95-115-135-155
Snatch high pulls 2 x 4
145-145-145-145
Nice sharing the bar Frankie and Marcel
OLY CLASS
Mobility
WU x 1 – 10 WB/10 KBS/10 Good AM/23 birthday burpees/10 Triple under attempts/ Samson stretch
Group Burgener x 3 (great job leading us Lance)
Rack Split Jerks
45 x 5
65 x 5
95 x 3
115 x 3
125 x 2
*worked on form with lighter weights, didn’t make it to 1’s within time limit
Great sharing a bar with you Blake. Thanks for the feedback.
Muscle Clean + Clean (3+1) x 5
65-85-95-105-115
Snatch High Pulls 4×2 @100% (115#)
Great class tonight ๐
Mobility
WU x 1
1000m Row 4:08
Strength Shoulder Press
45-50-55-60-65
Group Mobility
WOD: AMRAP in 10 min
10 pullups + 10 burpees (blue band & purple band)
20 KBS 50#
2 rounds + 6 KBS
800m run
good job jeffery boy your a machine
M + WU X1
800 m run
Strength – shoulder press
30-35-40-45-50
Group Mobility (YIKES)
WOD AMRAP in 10 minutes
10 ring pull ups
10 burpees
20 KBS @ 20#
Total 3 rounds + 3 KBS
Thanks Heather W for the encouragement on that last shoulder press and sorry about my math on the bar….
Mobility
WU x 1
800m run
Strength : Push Press
5 x 50-60-65-70-70
Group mobility
WOD “AMRAP in 10 minutes”
– 10 pullups
– 10 burpees
– 20 KBS (30lbs)
Score : 4 rounds and 4 pullups
Mob
WU x 1
500 m row
33 B-day burpees!!! My first ones… and on the same day as a burpee WOD!
Strength – shoulder press
5 x 75-80-85-90-95(3) 5# pr
Group mobility
WOD
AMRAP 10 mins
10 pullups (black band)
10 burpees
20 KBS @ 25#… I didn’t dare go up to the 30# or 35#
3 rounds + 5 pullups
Great job Maddy!
Mob. + WU x 1 + 800m run
Strength- Clean 5x 60,70,80,85,90 (thanks for the tips Joanna, I will have to keep working on them:)
AMRAP 10 min.
10 PU (blue band)
10 Burpees
20 KBS 25#
Total: 4 rounds + 5 Pullups (Pullups and me are just not friends, they get me every time! )
Great job 4:15 crew!
Thanks for all the positive comments everyone! ๐
LOVE the picture!!
…didn’t go up to 30# or 35# kbs because one of my traps was really tight and I just couldn’t seem to roll it out.
Mobility
WU x 1
800m run
Strength Push Jerk
45-55-60-65-70
Group Mobility
WOD: AMRAP in 10 min
10 ring rows + 10 burpees
20 KBS 20#
3 rounds + 6 ring rows
400m run
Mobility + 33 birthday burpees
Daily Strength 1-1-1-1-1 up to 90%
– Shoulder Press 96-106-116-136-146
– Back Squat 157-197-227-257-287
– Deadlift 228-248-288-328-368
(Crossfit Total = 801 PR)
Deadlift 5-5-5-5-5
185-205-245-285-325(PR)
Row 150m x5, 2 min rest btwn (goal = 27s)
– 29.7 – 27.3 – ???* – ???* – 29.1(?*)
*Did not notice new rower doesn’t pause clock between intervals. Messed up interval 3 & 4 scores, 5th might be off a bit.
Mobility
WU x 1
800m run
Strength:One-Arm Cleans x 5
25-30-35-15-20-20-20 I did more rounds @ lower weight once Kevin fixed my form. It’s funny how much harder these lifts are once I do them correctly!
WOD:
AMRAP 10 min
10 ring rows (left arm)
10 Burpees (” “) <–These hurt the back after awhile!
20 KBS 25# (" ")
3 rounds 6 burpees
Mobility
WU
800 m run
Push press x5 45-50-55-60-65
Group mobility
WOD AMRAP 10min
10 pull ups
10 burpees
20 KBS 30#
Score 2 rounds 7 KBS
Cash out forearm roll