Jane and I will be starring in the spring production titled “Weekend Comedy”. Tickets are $15 and the show runs from March 21-24 at Theatre L’Escaouette. Tickets can be purchased at any of the locations located on the poster. If this is your first Hairy Tease show, you will not be disappointed! If you seen a show before, this one is even funnier.
21-15-9 reps
Toes through Rings
Kettlebell Swings
Reverse Hip Extensions (floor)
Burpees
WU x 2
Strength: Overhead Squat
5x 95-105-115-125-135(2)-135(5)
WOD
21-15-9 reps
Toes through Rings (scale: v-snaps)
Kettlebell Swings #35
Reverse Hip Extensions (floor)
Burpees
Time: 9:06
Just want to give a shout out to Kevin because he’s not one to brag about his good deeds:
Crossfit Moncton is sponsoring my Dragon Boat team that will be raising money for the Mark Bishop Memorial Scholarship Fund at RHS. Mark was killed in a tragic accident in January. He was a tremendous athlete (played football for Guy) and an all-around great kid. I had the privilege of teaching him and having him babysit my children.
If any other Crossfitters-business owners would like to contribute to this great cause, please let me know. There are two options: a
collection jar at your workplace (the loonies & toonies should really add up between now and May) or we can also put your business name on our T-Shirts in exchange for a $200 sponsorship-a great publicity opportunity for a great cause!
Thanks again, Kevin!!!
Good work Kevin 🙂
Nice work Kevin!
That’s Great Kevin!!
Kevin sure does have a big heart!!! 🙂
You can mark me down Hannah, I sponsor through Mexis
Mark was a good student athlete but most of all a great kid. Thanks to those who are trying to keep his memory alive. Thanks for helping in this great cause.
WU x 2
Strength: Press (restarted 5’s)
90-95-95-100-100(f)-100
I am really going to work on my strength and good reps this cycle. I think I got caught chasing numbers last rotation.
WOD (Ringkettlehipurpee) …someone should name these things…
21-15-9 reps
Toes through Rings (scale: v-snaps)
Kettlebell Swings #40
Reverse Hip Extensions (floor)
Burpees
Time: 9:36
Nice WOD. Thanks to Patrick for the encouragement! The KBS @ 40# felt good…next time I think I will try 45#.
WU X 3
Strength X 5
Back Squat
50-60-65-70-80
21-15-9
Situps
KBS 25 lb.
Reverse hip extensions
Burpees
Time 11:43
3:15 class – I have a doctors appointment at 2:30, so I may be late. Sorry for the inconvenience.
WU x 2
Strength: Press (3′s)
50-55-60-65-70
WOD
21-15-9 reps
Toes through Rings (scale: Sit Ups)
Kettlebell Swings #25
Reverse Hip Extensions (floor)
Burpees
Time: 11:18
Thanks 6 am class for the encouragement! and to Coach Pat as well 🙂
WU x 2
Strength: Dead Lift x 5
135-150-170-195 (ran out of time to do last set)
WOD as Rx’d
21-15-9 reps
Toes through Rings
Kettlebell Swings (53#)
Reverse Hip Extensions (floor)
Burpees
Time: 10:35
Really glad I tried the wod as rx’d. That doesn’t happen to often. Thanks for the encouragement Pat!
Strength Clean X 3
100-110-120-130-135-145
Wod
21-15-9 reps
Toes through Rings (scale: v-snaps due to torn hand)
Kettlebell Swings #53
Reverse Hip Extensions (floor)
Burpees
Time: 8:07
WU x 2
Strength
OHS 3’s
60-65-70-75-80
WOD
21-15-9
Scaled
Sit Ups
KBS @35 lbs.
Reverse Hip Extensions (floor)
Burpees
Time: 10:05
The WOD Book order is going in on Friday. If you want one, let me know!
I want one please
I want one! Do we need to pay up front ?
Eric and I would like one each please
I want one please
Me too. On my way out of town now. I’ll get the money to you end of the week.
I want one 🙂
WUx2
Back Squat
135×5 140×3 165×2 185×1 205×1 235×1 240x1PR 250x1PR
WOD
8:26
Shoulder Press – 5RM
65-85-105-125-135 (PR for Reps by 5#)
WOD (Rx’d) —> 10:20
CFWU x 2
Strength – Shoulder Press x 1
80-90-105-120-130-135PR
WOD – 21-15-9 reps
Toes through Rings
Kettlebell Swings 53#
Reverse Hip Extensions
Burpees
Time: 9:17
wu x 2
strength – Dead lift x 1
225, 245
WOD : 21 – 15 – 9
scale – V-snaps
KBS (40#)
Reverse Hip Extension
Burpees
Time = 9:06
Wu x 2
Ohs 5 at 45,55,55,65,75
Feeling better with technique.
WOD
Toes thru rings
Kb @ 53lbs
Hip ext
Burpees
11:26 RX,d
Very happy to do as perscribed as you will not see RX beside my name very often. 🙂
Excellent atmosphere at 5:30 class, way to go !
great job Tom!
Congrats on the Rx’d Tom. Now your saddled with 53# KB’s forever!
Nice work Tom!
If anyone would like to come out to judge, Jo and I will be doing wod 12.4 at 9:30.
Power Cleans x5
95-115-125-135-155
WOD (Rx’d) 11:20
oops, 11:30.
WU x 2
OHS
5x 65-75-85-95-105 (5# PR for reps)
WOD Rx
21-15-9 reps
Toes through Rings
Kettlebell Swings #53
Reverse Hip Extensions (floor)
Burpees
Time = 11:28
WU x 2
Push Press x 5
60-65-70-75-80
WOD Rx
21-15-9 reps
Toes through Rings
Kettlebell Swings #35
Reverse Hip Extensions (floor)
Burpees
Time = 10:03
Enjoyed the 5:30 class for a nice change. Time to rest up now for Saturday.
Speedy!
You were flying, awesome time great results.
WU X 2
Cleans – 5’s
65-75-85-90
WOD – 21-15-9 reps
Toes through Rings (K2E)
Kettlebell Swings 35#
Reverse Hip Extensions
Burpees (Push ups)
Time: 10:50
Still baby-ing the hip so scaled TTR to K2B but tried K2B after wod and that felt o.k. Didn’t try burpees but pushups were certainly no easy sub!
Need to watch form while injured. Picking up a few bad habits trying to avoid some discomfort. 🙁
Cash out – child pose (love) and foam roller (don’t love…)
WUx2
Cleans x 1
65×5 – 75×5 – 85×2 – 95 – 105 – 115(F) – 115(F)
WOD
21-15-9
– Toes through rings (fist 15) / sit ups (rest of the WOD)
– KBS 35#
– Burpees
Time: 12:07
Glad I did 33% of the WOD as Rx
Strength
OHS x1 45-55 x 2- 60 x2- 65 F x 2 🙁
Disappointed, no PR for me, and I kind of expected one as OHS’s in workouts have felt pretty good lately.
WOD
21-15-9
Scaled
V-Snaps
KBS @35 lbs.
Reverse Hip Extensions
Burpees
Time: 10:27
WU x 2
Strength: Push Press (x5)
45(10)-95-105-110-115-120
WOD as Rx
21-15-9 reps
Toes through Rings
Kettlebell Swings 35#
Reverse Hip Extensions
Burpees
Time = 9:52
Cashout – child pose and some hip stretching
Great time Lora, way to push through it and get all those consecutive TTR’s!! Loved doing strength with you today 🙂 my legs can handle the weight for your arms!! NUTS haha
WUx2
Strength – Push Jerk X5
105-105-115-125-135
WOD Rx’d
21-15-9 reps
Toes through Rings
Kettlebell Swings 53#
Reverse Hip Extensions
Burpees
Time = 9:44
Great job 6:30 crew!
Mobility
WU x 2
Strenght, Deadlift. 3 x 230-250-270-285-300
WOD (RX): 9:20
Great job 5:30 crew, always fun to workout with some new folks.
WUx2
Strength – Back Squat X5
95-105-115-125-135
WOD
21-15-9 reps
Toes through Rings scaled to sit-ups
Kettlebell Swings 45#
Reverse Hip Extensions
Burpees
Time = 10:39
WOW – Check out 12.4!! So glad it only lasts 12 minutes!
WUx2
No strength — foam roller
WOD Rx’d
21-15-9 reps
Toes through Rings
Kettlebell Swings 53#
Reverse Hip Extensions
Burpees
Time = 10:33
Great job all!
WU x2 – started doing pushups with small band…on my way to strict, then pull ups are next!!
Physio exercises to warm up shoulder
Strength: Back Squat
5x 80-90-100-105-110 PR (10#)
WOD…just shy of prescribed, did 30# on KBS, regret could have handled the 35#, but was going to do 25# and decided to go 1/2 way.
Time: 11:03
Cash out: fetal pose, some hip stretches and front splits
Brick walls it is for me on 12.4, but going to give it my best shot!! DU’s a goat of mine so I’ll aim for getting at least 1/2 completed, and may finally try some muscle up progressions for fun 🙂
Holy crap. WOD 12.4….Karen on Steriods!
Joanna….this workout was MADE for you girl.
Thought the same thing…kill it Joanna!!! Can’t wait to hear how you did….
Got one MU I think
Shoulder press 3’s
95-115-135-145-155-165
WOD as Rx’d -> 9:02
worked on TGU 1’s each arm. (25-53) Kettlebell (65-85) barbell
WOD 12.4
In 12 mins I got….
150 Wall Balls 14#/9′
90 Double Unders
1 Muscle-up
So NOT my workout. I am crap at wall balls! Didn’t even finish Karen in 10 mins last time we did it (was 10′ that time though the 1 foot less makes a BIG difference..thank goodness for that!). None the less, my goal was 1 muscle-up which I got so I am happy 🙂
Thanks for coming out to judge/cheer guys and gals!
Great on getting that muscle up!!
WOD 12.4
150 Wall Balls
90 Double Under’s
0 Muscle Up’s
Had almost a minute and a half to attempt a muscle up to no avail. I am turning 40 this year so my goal is to get 1 muscle up before my birthday! Joanna is absolutely right about the 9 foot wall being a bonus, since we habitually practice on a 10 foot wall.
Thanks Lora for judging. You are gonna kill the wall balls!
Nice work Joannna an Kevin!
Good job Corinna!! I’m a bit more nervous about these wall balls now hmmm….
You will definitely get that muscle up, keep working on it!! Great progressions videos on GYmnasticsWOD, check them out!!
WU x 2
WOD 12.4
score: 116
WUx2
Strength = Push Press x1
95-105-125-140-155-165 (PR)
WOD: 9:46 (RX)
Great race Gab!
wu x 2
strength: OHS: 35, 40, 45, 50, 50 (x 3)
wod @ 11:47, 25 lb. dumbell, situps