WOD – 3 Rounds of
5 Deadlifts 225lbs
10 One Arm Push Press 35 lbs
15 Dips Yellow
Time: 10:52
10 Burpees
Cashout: 1 min Plank
Sonia
Great newsletter! Thanks for the tips MC… been waiting for this one;)
Chantal
Great newsletter, Kevin ! Keep up the good work Pat, you are amazing! And thanks MC for the cooking tips, just like Sonia said I was also looking forward for this one !
Raychell
Kevin, I won’t be able to make it to my 5:30 class tonight. Great job on the newsletter!
Kevin L
Hey Wood I was wondering about getting a Crossfit patch to put onto my book bag. Do you know how I’d be able to get one? Obviously I’d like it to say Crossfit Moncton but just Crossfit would work too.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Oh man, I laughed out loud on that one at 0520 am…..helbows…..that’s awesome….
Ouff, that was rough on the shoulders.
Cleans x3
95
135
165
185
195 x1 (failed 2nd and 3rd)
3 rounds of:
5 Deadlifts (225#)
10 One-arm Push Press (each arm) 40#DB
15 Ring Dips (strict)
6:34
Push Press 1-1-1-1-1
95-115-125-135-145(f)
3 rounds of:
5 Deadlifts (225#)
10 One-arm Push Press (each arm) (35#)
15 Ring Dips
Time: 11:13
CFWU x 2
Strength – Push Press
5-5-5-5-5-5
70-85-100-110-120
WOD – 3 Rounds of
5 Deadlifts 225lbs
10 One Arm Push Press 35 lbs
15 Dips Yellow
Time: 10:52
10 Burpees
Cashout: 1 min Plank
Great newsletter! Thanks for the tips MC… been waiting for this one;)
Great newsletter, Kevin ! Keep up the good work Pat, you are amazing! And thanks MC for the cooking tips, just like Sonia said I was also looking forward for this one !
Kevin, I won’t be able to make it to my 5:30 class tonight. Great job on the newsletter!
Hey Wood I was wondering about getting a Crossfit patch to put onto my book bag. Do you know how I’d be able to get one? Obviously I’d like it to say Crossfit Moncton but just Crossfit would work too.
There’s some at the CrossFit Store…
http://store.crossfit.com/collections/accessories
Thanks Coach
Hey Kevin,I won’t be able to make the 5:30 class tonight
Thanks
hoping to make it to my 5:30…but it will depend on the roads. our honda already went in the ditch today.
Oh no! Did you get hurt?
We are good and so is the Honda 🙂
Thanks for the concern.
Kev, I am going to cancel my 5:30. It is still coming down hard in Havelock.
I won’t be able to make it to 4:15, sorry for the short notice!
Strength – Overhead squats
5×1 85-95-105-115(PR)-125(PR)-135(PR)
OHS really felt good today!!! I think I could’ve even gone a bit heavier.
WOD
3 rounds:
5 Deadlifts (155lb)
10 one arm push press (25lb)
15 ring dips (strict)
Time: 6:44
Good job Chantal on your first ring dip ;)The first of many!
YOU AMAZE ME!
135 OHS?? Looks like I need a new PR 😉
wupx2
strengthx5
front squat 55-65-75-80-85
wod-3 rounds
5 deadlift(115)
10 one arm push press(20)
15 dips(bars) 7:05
”The last Ascent”
5-10-15
Back Squat (225#)
Box jumps
8:34
CFWU x2
Deadlifts x1
185-205-235-245(PR)-255(PR)-265(PR)-275(PR)-285(PR)-295(F)
Wussed out a bit at Crossfit Total a few weeks ago it seems.
WOD – 3 Rounds
5 Deadlifts @225 lbs
10 One-arm Push Press @40 lbs
15 Ring Dips (Kipping)
8:59
”The Last Ascent”
5-10-15
Back Squat (225#)
Box jumps
10:25
Front squats (1rep): 95-115-135-145-150 PR
wod: 3 rounds of:
5 deadlifts
10 one-arm push press #25
15 ring dips (yellow band)
Time: 11:40 min…blah!
CW x 2
Cleans (5’s)
95/95/95/135 then some 185s with mostly fails
Workout: 3 rounds in 5:30 minutes
5 deadlifts @ 225#
10 one-arm push press @ 40#
15 ring dips (yellow band)