Lock up

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

Ohhh sooo close!
Ohhh sooo close!

56 thoughts on “Lock up”

  1. 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!

  2. 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

  3. Wu x2

    Strength – Push Press x5
    110-120-130-140-155 (PR 5#)

    Wod Rx – 3 Rounds and 3 Burpee MUs

  4. 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. πŸ™‚

  5. This will probably come as a massive shock to those who know me but holy crap I’m pumped for this WOD!! πŸ™‚ finally MU in a WOD that I don’t have to jump through hoops (orDU! Lol) to get to!! Woot woot!

  6. 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

  7. 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!

  8. Tania, I think you just found your profile picture for the 2014 Open!!! This pic is worth a thousand words… or just one : crossfit!

  9. 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

  10. Mob
    Wux1 – 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

  11. 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.

  12. 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

  13. 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.

  14. 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

  15. Really great workout today, that was a long 7 minutes! Good to meet some of the evening class people, back to 6am tomorrow πŸ™‚

    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

    1. 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!

  16. 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

  17. 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

  18. 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! ) πŸ˜›

  19. 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

  20. 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!

  21. 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

    1. nice work Andrea.. getting good at the pullups on the green band, time to drop down a size!! πŸ™‚

  22. 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

  23. 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 πŸ™‚

  24. 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

  25. 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….

  26. Chantal GuΓ©rette

    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

  27. 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

  28. 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! πŸ™‚

  29. …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.

  30. 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

  31. 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.

  32. Heather Colleen

    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

  33. 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

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