Next Hero WOD

Friday will be our next hero wod. And it will be one to remember Robb Costello and Sara Burns of the Fredericton Police force. I hope to see some very large classes on Friday.

CrossFit Moncton does Fundy on Saturday! Meet up at 11am at the gym if you’d like to carpool. We’ll be hitting the water around noonish and having a picnic at the main playground at 1:30pm. Bring a lunch, water, your family, sunscreen, and a can do attitude!

Front Squats x2
Build up to 75-80%

AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
30 Double Unders

Compare to May 3/17

Chantal

25 thoughts on “Next Hero WOD”

  1. WU+Mob

    Front Squats x2
    Build up to 75-80%
    100×5-120-140-150-160×2

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    4 Rnds +15 Squats

  2. Front Squats x2
    Build up to 75-80%
    135×5-165-185-195-215-225
    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders went well today, some UB sets and only a handful of misses
    6Rounds + 3 last time was 5 + 27

    Thanks Shane!

  3. Front Squats x2
    Build up to 75-80%
    135# – 155# – 185# – 205# – 225#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders – 60 Singles

    TOTAL: 4 Rnds + 5 SUs

  4. Front Squats x2
    Build up to 75-80%
    55-65-75-85-95-105#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    5 rounds + 10 sit-ups RX

    13 Rep PR and did Doubles the whole time last year did them in round 1 only and switched to singles.

      1. I had my eye on u and I seem to remember u beating me a lot if there is any running I don’t have a chance.

  5. Front Squats x2
    Build up to 75-80%
    55-65-75-85-95-100#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    6 rounds rx

  6. Front Squats x2
    Build up to 75-80%
    115×5 WU – 135-155-165-175-185
    Based off 230# 1RM

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders (mix of DU / SU)
    Score: 5 rounds + 3 burpees

    Tried 10 DU’s then 40 SU but DU’s were not agreeing with me today.

  7. Front Squats x2
    Build up to 75-80%
    35# 45# 50# 55# 60# 65# 70#(PR)

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    Compare to May 3/17

    4 rounds +9

  8. Front Squats x2
    Build up to 75-80%
    95×5-115-135-155-165#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders (2x singles)

    5 rounds + 23 singles

    Situps were slow – still sore from Monday!

  9. mob wux1
    front squat x 2
    100-115-140-150-185
    AMRAP in 10 min
    5 burpees
    10 sit up
    15 squat
    30 DU ( x 2 single )
    6 round 10 single

  10. Front Squats X 2

    185-205-225-245

    Wod with singles

    4 Rounds + 8 reps

    Thanks for sharing a bar Frankie and Jeremy.

    Thanks for the class Shane

  11. group wu/mob

    Front Squats x2
    Build up to 75-80%
    185-205-225-245

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    60 Single Unders

    5 Rnds +10 situps
    situps were slow as hamstrings are very sore

  12. Front Squats x2
    Build up to 75-80%
    80 – 90 – 105
    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders
    5 rounds plus 1 burpee
    Showed up late and felt like a distracted toddler. I didn’t have my book, or my rope and I didn’t know my numbers.. So I joined Natalie who was visiting from Ontario.. (Super strong gal)
    I think I may have over paced myself, I was worried my calves would act up, i also tried to keep a narrower stance on my squat, and I chose to do my sit ups with feet under dumb bells with bent knees.. Why do things normal?! 🤣
    Anywho next time I’ll get more reps.. 😉
    Thanks Shane for keeping me in line ❤

  13. Front Squats x2
    Build up to 75-80%
    75×5, 95-120#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders
    Total: 4 rounds + 10 situps

    Thanks Shane. Good job everyone!

  14. Back Squat x 2
    135(5) – 155 – 185 – 215 – 235

    WOW as RX’d
    7 + 23 (13 squats)

    Great race Mel!

  15. Front Squats
    75 x 5
    90 x 2
    105 x 2
    120 x 2

    WOD: 10 Minute AMRAP
    5 burpees
    10 sit ups
    15 squats
    30 DU’s
    5 Rounds + 4 burpees

    My DU’s were not on today, so definetly room for improvement for next time. What a gasser though!!

  16. Front Squats x2
    Build up to 75-80%
    55# – 65# – 75# – 85# – 95#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders
    Score: 5 rounds and 6 squats = 321
    Last time was 284. 37 rep PR.

  17. Front Squats x2
    Build up to 75-80%
    155
    225
    275
    295
    300

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    Six rounds and two sit ups are exe

  18. Mobility

    Front Squats with Jeff and Franky
    Front Squats x2
    Build up to 75-80%
    185-205-225-245

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Unders

    5 + 13 Air Squats.

    Thanks Shane!

  19. Front Squats x2
    Build up to 75-80%
    70-85-100-115-125lb

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    60 Single Unders

    5 rnds+ 7 squats (22 reps)

  20. Lisa MacLaughlin

    Front Squats x2
    Build up to 75-80%
    65-75-95-105#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    30 Double Und
    Tried doubles the first round. They were not working for me!

    5rounds plus 1 squat

  21. Bobbie-Jo Killam

    Front Squats x2
    Build up to 115#

    AMRAP in 10 min
    5 Burpees
    10 Situps
    15 Squats
    60 Single Unders

    4 Rnds + 2 Burpees

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