Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#)
Burpees
Push Press (65/45#)
Lunges
Russian KBS (70/53#)
In this workout, you start at one station and move on to the next. When you move on to the next station, the one before it will not be forgotten. You will still feel it’s after-effects. It will endure in your mind and body. It will change you.
Just like the memory of Marc Hebert.
As time passes, we will move on. But the memories will not be forgotten. You will still feel his after-effects. He will endure in your mind and body. He has changed us.
WUx2 +115 Supermans+15 Russian KBS
Strength – Back Squat x3
135-155-175-195-215
Great sharing the bar with you Guy!
WOD as Rx’d
Moving on
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#)–>58
Burpees –>42 (PR unbroken)
Push Press (65#) –>25
Lunges –>70
Russian KBS (70#) –>40
Total–>235
Started with burpees.
Great job MCF and CFM gang!
Awesome score Gabe! Your burpees looked awesome! Congrats on your PR.
Mobility
Wu x 2 + 15 superman’s + 15 Russian kbs @70#
Strength back squats
225/ 265/ 285/ 305 x 5 /320 x 3 pr and no oly shoes
Wod : moving on
Amrap 2 minutes each station with 30 sec rest between
Sand bag squats @ 40# (74)
Burpees (37)
Push press @ 65# (53)
Lunges (57)
Russian kbs @ 70# (59)
Total 280,prerry sure the way I broke it down is right. Don’t have my book.
Great work 6 amer’s, nice working out with MCF morning crew again. Great work guys.
Awesome class as usual Marie-Noelle!
WOW Shane! Great score on the WOD! I think you could have done those R-KBS with one hand….just sayin’.
And huge numbers on those back squats. Congrats on your PR.
Thanks Lora! π
That’s a crazy wicked score Shane. Nice work!
Thanks Blake, but the heavy back squat then starting off with the sand bag squats my legs were extremely tight. So my lunges were crap…
WUx2 +115 Supermans+15 Russian KBS
Strength βOHS x 5
55-65-75-80-85 Thanks for the push on the last set Cody!
WOD as Rxβd
Moving on
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#) 45
Burpees 30 (last station, tough slowest burpees ever)
Push Press (45#) β>45
Lunges 81
Russian KBS (53#) 45
Total: 246
Started with push press, nice work MCF’ers!
Crazy score Maria! You were a blur doing those lunges. So fast! π
Beyond this ridiculous total is the fact that 5 minutes after the wod you looked like you hadn’t even worked out yet… 5 mins later and I was still on the floor moaning!! My burpees were last too and it was embarrassing how slow they were. We should change-for-change this bad boy and start with the sandbags!!
Great job Maria
Thanks Heather! Yes, it would be interesting to see the result, my legs were shot after the sandbag squats! I’m enjoying the sandbag torture lol
Mobility
Wu x 2 (15reps) + 15 russian KB swings @25 + 15superman
Strength: back squat: 20, 25, 30, 35, 40 (Γ5reps)
Wod: moving on!
Amrap in 2 minutes at each station with 30sec rest between:
Sand bag squats #20 – 44reps
Burpees-23
Pushpress-#25-24 reps
Lunges-48
RKB swings #35- 32reps
Great class Marie Noelle and great job everyone this morning! Oh and happy “acadian day”!
Mobility
Practice OHS @ 55lbs 5×5
WOD Moving on!
Amrap in 2 min. at each station with 30 sec rest between:
220 reps Rx’d
Good job 7 am class!! It was nice to meet new people!
It was nice to meet you this morning Helene π
I was impressed with your form on your OHS’s (and the snatches you did to get the weight overhead). Well done. Super job on the WOD too.
Thank you Lora! It’s always nice to have so good feed back!!
Great score!!! π
What an amazing total and Rx’d too! Great to have you on board this morning.
Another great morning with CFM, and a beast of a workout, and very appropriate and well said words Kevin.
Mobility
OHS 5×5, stayed at 55 to practice form
WOD: RXed, in order posted on board
(Reps: 70, 43, 34, 83, 58): 288
First time using a 53KB, glad it was Russian, not American π
Nice to meet lots of new faces today, everyone gave it their all!! Thanks for the watchful eye Lora and encouragement!
Great job this morning Krista! Whatever it is you’re eating, I need the recipe! WOW!
You handled those 53# Russian KBS like a boss!
Oh, and have you ever tried Canadian KBS? Kevin says they are like American KBS….but with BACON! π
Did someone say bacon?? Krista I could see you doing the squats while I was pressing but it was all a blur – that was incredible!
:), thanks lora, see you in the morning again.
Great job kk. HUGE #’s!! I’m going at 4:30…. I’ll push it hard as I can.
Huge congratulations to Pam for the great job and this wod AS Rx’d
Great post Heather. I think many people are feeling the effects of the past week’s emotional and physical challenges….but we dig deep, and push through.
I don’t think any part of this WOD was easy, but sandbags + burpees + tired legs combo would have been particularly “sucky”….may they could use a little BACON too??
Mobility
WU x2 15 Supermans 15RKBS #40
No strength.
Lacross ball – calves/shoulders/neck/back…everything hurts.
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#) – 26
Burpees – 19
Push Press (35#) – 34
Lunges – 50
Russian KBS (40#) – 45
Total: 174
700m run (with about 100m walking in there too.)
I really like this kind of workout, just wish I’d done a better job of it. Really disappointed in my results.
Disappointed?? Sweet mother give yourself a break – that’s a great score on a really tough wod!!
Thanks, Heather! I think went in with some pretty unreachable expectations – it was definitely a tough one. π
Mobility
WU x 2 15RKBS #53
Strength: OHS X 5
35-45-55 (so much work to do on these)
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Russian KBS (53#) β 54
Sandbag Squats (40#) β 52
Burpees β 21
Push Press (45#) β 32
Lunges β 58
Total: 217
800m run (with about 100m walking. Heather wouldn’t let me hold her hand. Big meanie!)
That’s because there’s no hand-holding in crossfit (or whining or crying
I’m all about the whine.β¦β¦β¦.. π
Me too. AND the crying. But no holding hands when running. π
We only hold hands when Rob is around to catch us… π
lol.β¦β¦good point.
Mobility
WU + 15 supermans + 15 Russian KBS
Strength Back Squats x5
150-170-195-225-245 (10# PR)
Thanks for the spotting /encouragement everyone!
WOD Moving On
Sandbag Squats (41reps)
Burpees (22 reps)
Push Press 45# (50 reps)
Lunges (34 reps)
Russian KBS 53# (45 reps)
Total: 193 Rx
I started at the burpee station and I think it was the right move for me. Thank goodness for the Push Press station.
Yowza Kimmy, 50 presses?? Nice job girl.
That’s my girl! I knew you were gonna destroy those push presses! π
WU x 1 +15 Supermans+15 Russian KBS @ 70#
(Squat) Snatch (for form, not reps)
85 (5) – 85 (5) – 95(4) – 95(4)
WOD as Rxβd
“Moving On”
Max reps for 2 minutes at each station, with a 30 sec rest between each.
**Started at Burpees**
— Sandbag Squats (40#): 47
— Burpees: 51
— Push Press (65#):37
— Lunges: 92
— Russian KBS (70#): 42
Totalβ>269
Great to see all the MCF peeps sweating along with us!
Another great job Nooners!
Nice score!
92 lunges? And 51 burpees? Are you kidding? Was someone whipping you? LOL
Awesome score Blake!
Thanks Guys!
I started with the burpees thank god (never thought I would say that about burpees).
I have a higher pain threshold for lunges than most other movements, though I paid for it on the KBS!
WU X2 + 15 Supermans + 15 Russian KBS @40
WOD
“Moving On”
@#45 on the Push Press and #40 on the RKBS
Total reps 212
Great job nooners and nice working with some MCF members! π
Side note…don’t work out next to Terry…sheesh that guy is a machine! I felt like a turtle next to him! lol Great work!
Nice work Crystal! Terry makes us all feel that way don’t worry, he’s really a robot from the future.
Great score!
Hahha, robot from the future!!
LOL! Good to know! Thanks Blake and same to you! π
Mobility
WUX2 (15 Supermans + 15 RKBS)
Strength: Back Squats
85-100-110-125-140
WOD: “Moving On”
#40 Sandbags
#45 push press
#53 RKBS
Total Reps- 175 RX
This was my first WOD RX!! Feeling a lot stronger:)
Congrats on the Rx Andrea!
Yaye for RX! Great Job!
WUx2 +115 Supermans+15 Russian KBS
Strength β OHS x 5
65-85-100-115-135
WOD Moving on
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#)β>54
Burpees β>32
Push Press (65#) β>32
Lunges β>64
Russian KBS (53#) β>40
Totalβ>222
WOD
Moving on
Burpees 33
Push press (65) 33
Lunges 61
Russian Kbs (53) 65
Sandbag squats (40) 58
Total 250
3rd WOD in a year so I was happy!
-have to go with 70lbs for Kbs next time
Very happy to have done a WOD in Marc’s memory!! π
Forgot to mention that Crossfit Moncton was very supportive!!! π
Mob
WU x 2 (15reps) + 15 russian KB swings 70# + 15superman
Strength: Back Squat: 75,80,85,90,95# (Γ5reps)
WOD: Moving on!
AMRAP in 2 minutes at each station with 30sec rest between:
Sand bag squats 40# β 34
Burpees – 39
Pushpress 65# – 24
Lunges – 48
RKB swings #53 – 32
Total = 183 reps
Great class Marie, I liked this one!
Mob
Wu x 2 + 15 supermans + 15 Russian KBS @ 35 #
Strength – back squat x 5
60-65-70-75-80 PR!
Thanks for sharing the bar Lisa and Stephanie!!
Wod – Moving on
Max reps 2 mins, 30 sec rest between stations
Sandbag squat 20# – 46
Burpees – 15
Push press 35# – 32
Lunges – 31
Russian KBS – 35 # – 40
Total – 164
Worked my ass off, thought I would do better…..work harder next time!
Mobility
WU x 2 +15 Supermans+15 Russian KBS @ 70#
Back Squat X 5
225-255-275-295-305
Squats felt good today after 2 weeks of no strength work
WOD – “Moving On” Rx’d
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Started at Burpees
β Sandbag Squats (40#): 48
β Burpees: 22
β Push Press (65#):60
β Lunges: 40
β Russian KBS (70#): 37
Total = 207
Glad I started at the burpees since I wanted them out of the way and have push press early. Legs were done when I got to sandbag squats. Lost about 15 seconds since I grabbed the 2 – 20# bags first. My own fault for not grabbing bag during the 30 second rest.
Fun WOD tonight, Awesome class Marie No!!
Jeepers! 60 push presses?! That’s crazy! Great work Jeff π
WUx2 +115 Supermans+15 Russian KBS
Strength β OHS x5
85-95-105-115 out
WOD as Rxβd
Moving on
Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#)β>44
Burpees β>29
Push Press (65#) β>34
Lunges β>55
Russian KBS (70#) β>35
Totalβ>197
Started with burpees.
Nice seeing all the MCF crew tonight!
Mobility
WUx2
+15 Superman, 15 Russian KBS
Strength: Back Squats
95,100,105x 5 Ran out of time to finish strength tonight.
WOD:
Sandbags Squats @ 40# =37
Burpees = 27
Push Press @ 35# = 31
Lunges = 73
Russian KBS @ 53 = 45
Total Reps = 213
I will try this one RX next time I should have tonight.
Great to see MCF members with us tonight!
Great Job 5:45 Class!!
Mob
Wux+15 supermans+15 rkbs 53#
Overhead squat
75,80,85,95,105pr
Wod max rep in 2min
Sandbag 40# 46reps
Burpees 19 reps
Push press 65# 49 reps
Lunges 82 reps
Rkbs 70# 50 reps
Total reps 246rx started with pushpress
WOD: RX: 281 or 291? Not sure if I did 73 or 83 Russian KettleBell Swings.. Either way I loved this WOD and it was an awesome work-out!
Thanks CC for the tips!
Thanks Marie-Noelle for the awesome coaching!
Great job to all the CFM and MCF members who did this WOD today!
Mob + WUx2 + 15 KBS + 15 Superman
OHS 5×5 @ 115#
WOD Rx = 205 (started on burpees)
Sandbag – 37
Burpees – 34
Push press – 46
Lunges – 58
R.KBS – 30
Mob
WU x 2 + 15 Supermans + 15 Russian KBS @ 53#
DU practice… got a few… much easier with just an extra little hight on the hop!! Was able to string a few in a row.
WOD – Moving on
Good AM @ 35# – 72
Russian KBS @ 53# (1st time in a WOD!!) – 45
Air squats – 47
Burpees – 16
Push press @ 65# (no 45# bars left) – 23
Total reps : 203
WOD rx’d:
Sandbag squats: 38
Burpees: 25
Push press: 39
Lunges: 69
KBs: 50
= 211
Started with lunges. Fun wod.