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 youβd like to carpool. Weβll 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
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
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!
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
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.
Nice work Miss Janet! You beat me again! π
I had my eye on u and I seem to remember u beating me a lot if there is any running I donβt have a chance.
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
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.
Front squat x2
95-135-145-155(x4 sets)
WOD
7 rounds + 33. Rx
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
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!
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
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
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
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?! π€£
Anywho next time I’ll get more reps.. π
Thanks Shane for keeping me in line β€
Front Squats x2
Build up to 75-80%
75Γ5, 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!
This was 5 rounds + 10 situps for my future reference. Was at 3 rounds at 5 minute mark.
Back Squat x 2
135(5) – 155 – 185 – 215 – 235
WOW as RX’d
7 + 23 (13 squats)
Great race Mel!
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!!
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.
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
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!
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)
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
Front Squats x2
Build up to 115#
AMRAP in 10 min
5 Burpees
10 Situps
15 Squats
60 Single Unders
4 Rnds + 2 Burpees