Newsletter day!

Check out Heather S. in the July newsletter!

This workout has 2 parts.

AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.

*If you let go of the bar during one of the sets, you must redo that set.

Rest 3 minutes

Max air squats in 1 minute.

Score is total reps completed in the ladder with your total air squats.

Meet the Brydges'

89 thoughts on “Newsletter day!”

  1. WUx2

    Strength: Shoulder Press
    5x 45-50-50-60-60(4)

    WOD:
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    = 66 reps

    That was a tough one!

  2. WU x2
    Hang Squat Clean
    45×5 65×3 75×3 85×3 95×3 105×2 115×1 125x1PR 130x1PR

    WOD @ 95#
    83 total reps

  3. WU x2
    Push Jerk x5 45-55-65-75-80 (didn’t fail but was getting pretty heavy. i think my pre-CF hiatus weight was 90×5)

    WOD: with 65#
    99 total reps

    nice to meet you greg and michelle, good to see you again matt

  4. CFWU x 2

    Hang Squat Cleans
    5×65
    5×85
    5×105
    5×125
    out of time

    WOD: @ #125

    Total:69

  5. Hang Squat Cleans (kept light, neck still sore)
    65×5
    75×5
    Then 3x 85-95-105-115-125-135

    WOD
    HSC @ 135 = 37
    Air Squats = 63
    Total = 100

  6. Heather (Mum)

    Push Jerk (3’s)
    50-55-60-70(2)
    WOD at 45# Total 54
    Welcome Greg and Michelle!!!

  7. Strength Front Squat
    5 x 45-55-65-75-85-90

    WOD
    HSC @ 55# = 38
    Air Squats = 49
    Total = 87

  8. “Fitness isn’t about getting ready for a trip, or a wedding or a reunion. It’s about getting ready for your life.”

    Great newsletter article Heather! πŸ™‚

    1. Thanks Jeff. I was getting ready to go to a class the other day and the thought hit me – What if a year ago I hadn’t found Crossfit? Not a good thought :'(

  9. awesome profile Heather! so down to earth about it, yet massive numbers to boast about!

  10. WUx2

    Strength Front Squats

    3x 100, 115, 120, 135, 140

    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    72 reps (95# for HSC)

  11. CFWU x 2

    Practice Hang Squat Clean x 5
    65-85-105-115-135(Just one at a time)

    WOD @ 115#
    29 Hang Squat Cleans
    43 Squats

    72 Reps

  12. This is a very long overdue post…but I had my reasonings.
    Though it is a month late, I want to thank everyone for the support and funding that helped send a Crossfit Moncton crew to the games last month. The money raised paid for our registration and enabled us to rent and fuel a van for the weekend. The generosity of the Crossfit Moncton members amazes me. We are a very giving group.

    The games was a strange event for me personally. I was in awe of the other athletes…a bit star struck. But, I just wasn’t feeling like myself. I left the second WOD feeling very disappointed with my performance. I just did not feel the drive I usually feel during a WOD. However, when I arrived home, I realized two things 1) I cracked my rib in the first WOD, and 2) I was 6 weeks pregnant. Hehehe

    Still waiting on my rib to heal, but I am looking forward to hitting up some Crossfit Mommy WODs with you, Sonia!

      1. Gosh, I had no idea that you had cracked your rib after that first WOD!! I remember you telling me that week-end that your side was really bothering you…makes sense now!! I hope that you are feeling better…smiles..

    1. Congratulations Dave & Gillyon that’s fantastic news, the baby that is not the cracked rib.

    2. Fantastic news and congratulations to both of you!
      That baby is already an athlete! πŸ˜€

    3. Oh Gillyon!!! What awesome news πŸ˜€ A big congratulations to both you and Dave! I hope your rib is healing well – hugs!

    4. That’s amazing news Gillyon! Congratulations to you and Dave!
      You’ll be in even better shape in a few years of slinging and chasing your kid around! *hehe*

  13. WU x 2
    Practice Hang Squat Clean
    65×3,65×5,70×5,75×5,85×4,95×4,105×4,115×4,125×3,135×3(PR10#)

    WOD @ 105#
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    Total reps = 83 (2 full rounds & preform 2 HSC)
    33 Hang Squat Cleans
    50 Squats

  14. WUx2
    Strength – shoulder press
    40×5 45×5, 50×5, 55×1 ugh!
    WOD #45
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    Total reps = 47 (21full round & only 3 of the 4th round
    24 Hang Squat Cleans
    23 Squats

    This was hard for me as squats are my biggest goat plus been away for 3 weeks. Good to be back though, good to see everyone!!!

  15. WU x 2

    Started with Push Press for strength until I realized we could also do Hang Squat Clean so I gladly switched.

    75-85-95-105: x 3
    110: x 2
    120-125-130-135: x 1

    WOD: Rx @ 95 lbs
    Total reps: 77

    It was awesome seeing you today Gabrielle! Glad to hear you are feeling better!

    Nice work 3:15 p.m. crew!!

  16. Denise MacEachern

    Front Squats X 1
    70-85-95-105 (not low enough)-105-115

    WOD
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    Squat Hang Cleans @ 45#
    Total: 74 (40 Air Squats)

  17. WU x 2

    Practiced Hang Squat Clean

    WOD – Total Reps 75
    40 – Squat Hang Cleans @ 45#
    35 – Air squats

    Also 800m run

    Felt good today and enjoyed this workout! Great job 3:15 crew…

  18. WU X2
    Strength: Push Press (1RM)
    55×5 – 65×1 – 75×1 – 85×1 – 95×1(f)

    WOD:
    ~ 32 reps HSC @ 65#
    ~ 40 reps air squats
    TOTAL: 72

    Liked this one!!
    ———————————————-

    ~ Congratulations Gillyon & Dave!!!

    ~ Awesome article Heather! Congrats on everything you’ve accomplished in this past year!!

  19. WU x 2
    Hang squat clean
    95×3
    135×1
    185×1
    195×1
    205-f
    205×1
    WOD @ 135#
    28+54=82 reps
    123# would have been my 60% but Kevin influenced me to 135#

  20. WU = 75 burpees

    Strength: shoulder press(x3)
    70-75-80-90-105

    WOD: 95# Β total = 101
    51 HSC 50 air squats

    Cashout : 800m run

    Enjoyed this workout and also seeing all those I haven’t seen in awhile – Gabrielle, Gabe, Cheyenne!!!

    See yas soon!

  21. WUx2

    Strength Cleans

    1x 95-105-115-125-135 (PR)

    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    75 reps (85# for HSC)

  22. WU X 2
    Push Press 3’s
    60- 70- 80- 90- 95
    Thanks for the help with the Push press Mel – it’s sooo much easier when you do it right!

    WOD
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    26 HSC + 47 Squats = 73 reps

    800 m run
    Nice job everyone!

  23. WUx2

    Strength – OHS X5
    65-75-85-95-105(4)

    WOD @ 95#
    32+43=75 reps

    I did not count right at the gym, I forgot 1 full round of HSC, so not 60 but 75

    A fun one I am looking to do again πŸ™‚

    Great job evening crew!

    Excellent Newsletter, way to go Heather!!!

  24. Push Press x10
    65-85-95-105-115

    WOD @135

    30 + 59 = 89

    The 5th rep of my 2nd round slipped out of my hands. Guess the weight was perfect. πŸ™‚

    Great job 5:30, loved this WOD. The workout felt great today.

  25. WU x 2

    Clean x 5: 60-65-70-80-85 (Did the last 2 as a Hang Squat Clean)

    WOD with 75#
    HSC = 33 reps.
    Squats = 47
    Total = 80

    This was a fun one! Congratulations Heather on all of your accomplishments over the past year at CrossFit. Your numbers are great, and you are looking great to boot! Loved your quote.

  26. WU x 2

    Strength: shoulder press x 1

    80-100-120-130-140 failed

    WOD: 115# total = 70

    29 HSC 41 air squats

    Cashout : 800m run & stretching

    Nice to have you back Johan!

  27. Push Jerk – 5RM
    95-115-135-155-170 (PR for reps by 15#) πŸ™‚

    WOD (Rx’d at 135#)…
    27 HSC + 52 Squats = 79

    800m run

    Nice work 5:30 and 6:30! That was a good one!

  28. WUx2
    Strength = Push Jerks x 5
    5-5-5-5-5
    85-95-110-120-130

    WOD @ #85
    +
    Squats
    Total: 79

    Liked this one! Still getting back into the swing of things, and I’d like to try this one again when I’m firing on all cylinders. Sorry to Tim… if you couldn’t breath during the WOD… my bad…. I did use the spray though!!!! Damn long weekends filled with beer and potato salad! *hehe*

  29. WUX2

    STR front squat 5rm
    135-185-205-225-245-260pr

    WOD

    Hang squat cleans 135lbs – 50 reps
    Squats- 63 reps

    Total- 113 reps

  30. WU x 2 (strict pullups on green band and back extensions instead of GMs, all pushups on toes – my elbow is finally starting to feel better – woohoooo!)

    WOD at 55lbs = 38 HSCs and 47 air squats = 85 reps

    Squat cleans – my absolute biggest goat – glad I was here to practice πŸ™‚ I didn’t mind this one as much as I thought I would considering my not so healthy weekend :p

    It was SO great to see everyone today! I missed you guys – it’s awesome to be back πŸ™‚ nice to meet you Vincent! It’s fantastic to have so many new members – looking forward to meeting you all!

  31. WUx2
    Figure 4 on Post stretch
    800m med ball run

    Front Squat 3RM
    140×5-150-175-200-230(PR reps)

    WOD RX 135# = 80 reps

    1. I am hoping to see Angie this month. I still haven’t finished this one as Rx yet.

  32. WU x 2
    Strength 3’s OHS
    70-80-95 (failed last one)-95 (only got one) – 95 failed

    Disapointed, considering my goal was to get to 105 (90% of max)

    WOD @ 70#
    30 hang squat clean
    37 squats

    Total 67

  33. WU x 2
    Strength: Push Jerk x 5
    50-55-60-65-70

    WOD: Hot and Sticky
    29 Hang Squat Clean – 45#
    34 Air Squats

    Total 63

  34. WUx2
    Strength: Shoulder Press (5)
    15-15-20-20-25
    Practice Skipping and Hang Squat Cleans – thank you for your help Gabrielle.

    WOD:
    40 Hang Squat Clean – 15#
    23 Air Squats

    63 Total

  35. WUx2
    Strength: Shoulder Press x3
    45-65-70-75-80

    WOD: Amrap 5 Mins
    28 Hang Power Cleans #65
    54 Air Squats

    Total: 82

  36. WU X 2
    Strength: Hang Squat Cleans (x5)
    65(x10)-75-85-95-105(4)

    WOD @ 70#
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    Rest 3 minutes
    Max air squats in 1 minute.

    40 HSC + 48 Squats = 88 reps

    Great work 3:15 crew!!

  37. wu x3 minus squats
    press max at 110
    wod subbing with push press @ 75# and minute of pushups
    62 & 28
    cashout 2min plank, 3min wall sit, swim

    Excited for the kid Dave and Gillyon… you’re going to be amazing parents πŸ™‚

  38. shoulder press x 3
    45-50-55-60-65

    WOD:
    AMRAP 5 minutes
    Perform 1 Hang Squat Clean, place bar on ground and remove hands
    Perform 2 Hang Squats Cleans, place bar on ground and remove hands
    Perform 3 Hang Squat Clean, place bar on ground and remove hands
    Continue until you reach 5 HSC, then repeat the ladder starting at one.
    done with #65 (2 rounds + 1 + 1 of 2nd set
    Rest 3 minutes
    Max air squats in 1 minute. (28)
    total reps = 60

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