We have our first Prep Course of 2017 coming up in a couple weeks (Jan.10). If you have any friends or family members that want to get started with CrossFit Moncton, this is the way to do it.
Also, the much anticipated Couch to CrossFit program starts on January 16th!
Power Cleans
Build up to a heavy single
3 rounds
50 Double Unders
25 KBS (50/35#)
5 Power Cleans (225/155#/heavy)
Mob WUx1
Group Mob WU
Power Cleans
Build up to a heavy single
65×3
95×3
115×2
135×1
145×1
3 rounds
50 Double Unders
25 KBS (40#)
5 Power Cleans (145#)
Time = 10:40
Mob WUx1
Group Med Ball WU
Power Cleans
Build up to a heavy single
65×3
95×3
115×2
135×1
155×1
175 x 1
155 x 1
135 x 2
Went back down with weight trying to fix technique!
Thanks for the Tips Matt
3 rounds
50 Double Unders (Scaled to 100 singles)
25 KBS (50#)
5 Power Cleans (155#)
Time = 12:09
Fun little group WU
Power cleans
3×55#, 2×75#, 1×85-95-100-105-110
Thanks for reminding me to get under the bar more Matt. Not just landing in a wider stance.
Wod: 3 Rounds
50 DU
25 KBS 35#
5 Power cleans 95#
Time: 8:29.
Cleans felt good. Maybe should have went heavier? Got a few good whips on the hand in by du’s sorry for the swears 7am! 🙂
Power Cleans
Build up to a heavy single
95-115-135-155-185-205(f)
3 rounds
50 Double Unders – 100 singles
25 KBS (50#)
5 Power Cleans (155#)
7:44
Nice little race with Anthony. Tried to catch him but he saw me and sped up 🙂 Got me by a couple seconds. Good job Anthony!
Thanks Matt!
Mob
WU x1
Group Mob & WU
Power Cleans
[email protected] 55#
60(3)-70(2)-75(1)-85-90-95#
3 rounds 14 min cap
100 single unders
25 KBS(30#)
5 Power Cleans (75#)
Time: 10.46
Power Cleans
95×3
155×3
185×2
205×1
225×1
240×1
255xF
WOD Rx’d
10:51
DU and KBS unbroken
PC – singles and slow!
Mob
WU x1
Group Mob & WU
Power Cleans
[email protected] 55#
65(3)-75(2)-80(1)-85-90-95#
3 rounds 14 min cap
100 single unders
25 KBS(30#)
5 Power Cleans (85#)
Time: 9:04
Mob, WU
Group WU/mob
Power cleans
95×3 – 115×2 – 125 – 135 – 145 – 150
5# PR!
WOD
3 rounds
100 single unders
25 KBS 35#
5 power cleans 105#
Time – 9:19
Glad I did the weight I chose today, first WOD back after being sick for 2 weeks. But I’d like to re-do it in a few months, but go 10-15# heavier.
Mob WUx1
Group Mob WU
Power Cleans
Build up to a heavy single
95×3
115×2
135×2
145×2
165×1
3 rounds
50 Double Unders (I scaled t0 100 Singles)
25 KBS (40#)
5 Power Cleans (145#)
Time = 10:20
Mobility and Wu x 1 plus
Group mobility and Wu
Wod rx’d 7:54.
Du’s, unbroken, kbs unbroken 1st Rd then 15+10, power cleans were quick singles!
Great class Matt, and great work 6 amer’s!!!
Power Cleans
Build up to a heavy single
65×3 – 85×2 – 90×2 – 95 – 100 – 110#
3 rounds
50 Double Unders (100 Singles)
25 KBS (35#)
5 Power Cleans (95#)
Time: ~12:30
Power Clean x1
165-185-215-225-235-245#(X)
WOD @ 185#/40#KB
= 8:50
Power cleans –
95# x 5
115# x 4
135# x 3
145# x 2
155# x 1 (current PR)
155# x 1
165# failed 3 attempts
WOD with singles, 50# KB and 135# bar 8:36
Thanks Steph!
P. Cleans
55-75-85-95-105-115-120
WOD:
3 Rounds:
-50 Double Unders
-25 KBS @ 35#
-5 Power Cleans @ 95#
Time: 7:37
Group Mob & WU
Power Cleans
35- 45- 50- 55- 65- 70
WOD:
3 Rounds:
-100 Single Unders
-25 KBS @ 20#
-5 Power Cleans @ 55#
Time: 9:56
I felt like I was moving slow today maybe because I’m fighting off a cold. Who knows. 😕
Power Cleans
Build up to a heavy single
35lb x 5
45lb x 2
45lb x 2
55lb x 2
55lb x 2
3 rounds
50 Double Unders ( 100 singles)
25 KBS. 15lb
5 Power Cleans 45lb
Power Cleans – Build up to a heavy single
35# – 45# – 50# – Kevin yelling at me to go heavier – 65# – 75# – 80# – 85#
Thanks for yelling at me – 10# PR
3 rounds
50 Double Unders (100 SU)
25 KBS (20#)
5 Power Cleans @ 75#
Time: 11:24
Never underestimate the power of Kevin yelling.
Power Cleans
Build up to a heavy single
55(wu)-75-85-90-95-100-105#!! Failed at attempting 105# probably 4 times before I got it. PR of 5#
3 rounds
50 Double Unders *100 Singles
25 KBS (50/35#) *Russian for Shoulder
5 Power Cleans at 85#
TIme: 7:48
Thanks Steph! Fun WOD :)!
Group Mob WU
Power Cleans
Build up to a heavy single
95-115-135-155-175-185-205-225-225
WOD
3 rounds
100 single unders
25 KBS (45#)
5 Power Cleans (175#)
Time = 9:18
Wod with 105# cleans; 12:39
Fun wod!
12:49, not 12:39
Mob WUx1
Group Mob WU
Power Cleans
Build up to a heavy single
95-155-135-155 (x3)
165-175 (x1)
3 rounds
50 Double Unders
25 KBS (50#)
5 Power Cleans (155#)
Time = 10:53
3 Rounds:
50 DU’s
25 KBS @ 25#
5 Power Cleans @ 85#
9:38
Note for next time: KBS should have been 35# and Cleans should have been 95#