A fellow Canadian…
For time:
10 Handstand push-ups
15 Deadlift (250/175#)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20/14#)
200 Double-unders
Run 400 meters with a 45/25# plate
*40 min cap
Compare to Aug.16/12
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Mobility
WU x 1
WOD:Nutts
10 hspu scaled to hrpu
15 dead lifts #70
25 box jumps (small)
50 pull ups (green band)
100 wall balls#6
200 double unders scaled to 600 singles
400 meter run with #25 weight
Time: 33.27
Great work everybody…..nice meeting you Wendy!
Great work ginette.
Nice work Ginette!
Mobility
Wu x 1 (15) reps and 15 deadlift @ 135
Wod: Nutts (appropriately named)
10 hspu’s
15 deadlift @ 250
25 box jumps @ 30”
50 Pullups (butterfly) broke these up to save forearms
100 wall ball @ 20#
200 du’s
400m run with 45# plate
Rx’d: 21.45
Liked this Wod considering I don’t like wallballs and box jumps.. Lol. Finally got a rhythm on the wall balls after about 60 frustrating ones! Du’s went better than I thought they would. Run was tough I was so sweaty I could barely hang on the plate. I barely slept last night so when I saw the Wod I thought if I could get under 30 mins I would be happy and 25 would be great. So needless to say I am very happy with this.
Great job morning crew. Great class Marie
Oh and I finishes the Pullups at just over 4.30 mins.
Great time Shane!!!!
So fast!
Amazing as usual
WOW!!
Safe to say, you and Lt. Andrew Nuttall would have made great friends… Way to go Shane.
So impressive!
HOLY COW THAT IS FAST!! Great job!
Wow, great time, you’re an amazing crossfitter!
Thanks everyone I really appreciate all the positive comments. I have really been trying to push myself lately, get out of my comfort zone. We are fortunate to be able to do this day in day out and I think of that every time I start getting lazy!!
You are so humble, Shane. That is my very favorite quality for someone to have. 🙂 Especially for CrossFitters. You are such a great presence in our gym. You’re doing awesome, I love watching you progress (at the speed of light).
Man!!! Sad I cancelled this AM and missed on this. Thats crazy!!
Dude your a beast! Congrats
Lol, thanks. That’s what I am shooting for:-)
After having been greatly humbled by this wod this morning, I am humbled even more as I cannot imagine EVER getting remotly close to your time!!
Bravo!
Impressive Mr. Shane!
Incredible job, Shane! As usual, you killed it! Way to go 🙂
This workout was Nutts!
MOB
WUx1 @ 15 reps
15 Deadlifts @ 95lbs
WOD: Nutts
10 HRPU’s
15 Deadlifts @95lbs
25 Box Jumps @ 20″
50 Pullups with green band
100 Wallballs with 10lbs and 9′
600 Skips
400 m run with 25lb plate
Time: 29:32
Great way to start a Thursday! Good job 6amers and excellent class as usual Marie-Noel. Welcome to Wendy who was very speedy.
Nice work Jackie!
Thanks Shane! A fun WOD for sure. Sorry you lost sleep over it, but obviously there was no impact to your performance!
Great job Jackie!
Mobility
WUx1 @ 15 reps
15 Deadlifts @ 95#
No strength
WOD: Nutts
10 HSPU’s scaled to HRPU
15 Deadlifts @75#
25 Box Jumps @ 24″
50 Pullups with green band
100 Wallballs @ 8#, 10′
200 DU scaled to 600 singles
400 m run with 25# plate
Time: 26:20
Great job 6 a.m. crew! Thanks Marie-Noel 🙂
Fast time Kelly
Awesome time Kelly 🙂
Way to go Kelly!
Last night did 3.5k run + 3.2k hill sprints + 3.5k run
WU x 1
DU practice
WOD: NUTTS
10 hspu’s
15 deadlift @ 250
25 box jumps @ 30”
50 Pullups
100 wall ball @ 20#
200 du’s
400m run with 45# plate
Rx’d: 29:09
Scaled last year in 31:11 so 1 min PR and PR for weight as well. Great considering my legs feel like lead weights.
Great Job 6am’ers
Double unders took me over 10 minutes. I couldn’t get more than 10 in at a time. 🙁
Nice work Jack!
Awesome work jack, u probably are not at 100 percent as u have been training really hard for the marathon. Du’s are just evil… Lol
Still super happy with the time. Actually a 2 min PR. Did 31:11 last time and 29:09 today. Plus scaled to rx.
Can’t ask for much more. Improvement is good.
Man you are really taking this running business pretty seriously. Good work today!
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. (Andy was also a friend and coach at CrossFit Vancouver before joining the military.)
Mobility
WU x 1 (15 reps)
15 Deadlifts @ 95#
Nutts
10 HRPU
15 Deadlifts 135#
25 box jumps 20″
50 pull-ups (green band)
100 wall balls 10#
600 singles
400m run 25# (let’s be honest, it was more of a walk/faster walk)
Time: 38:50
Happy to have finished. Wall balls felt a bit better today than during Kelly. Was thinking I’d scale to 50 but glad I did all 100.
Thanks for the push to finish Marie-No and 8:30 class 🙂
Nice job Melissa!
Mobility
WUx1 (15 Reps) +15 Deadlifts
WOD: “Nutts”
10 HSPU (First time in a WOD)!
15 Deadlifts @ 100#
25 Box Jumps 24″
50 Pullups (Blue Band)
100 Wallballs @ 10#
200 Double Unders
400m Run with 25# Plate
Time: 28:14
Great Job 8:30 Class!!
HSPU! WOW! congrats!
Thankx!!
You are making great progress Steph. Keep it up!
Mob
Wu
15 dl @ 135
Wod scaled to 125# and 20 inch box jumps
35:01 ( one second slower than Josh… Nice race at the end!!)
I spent most of my time with the wall balls… Lots of no reps, then 1 @ a time with jumping squat to get above that 10 foot line
I enjoy ( in a sadistical way) these epic wods… Also was thinking during the wod that I am lucky to be alive and able to just complete it…
My thoughts go to Lieutenant Nuttall and his family
Well said, we ARE very fortunate.
I hope I get to do a WOD with you sometime in the near future Natacha! Good work!
mobility.. lots o mobility..
NUTTS Rx
10 HSPU
15 Deads @ 250
50 PU
100 Wall balls
200 DU
400 m run with 45 #
34:25
Pr of 9:30 over last year… very happy with this as DU are starting to come! 🙂
love this type of WOD, chipper style just pick away at it!
Jeff, you seemed so happy doing your DUs today! Awesome PR!!!
Good to hear about your doubles Jeff!!
Wait… you got a 9:30 PR??
That a boy Jeff! Fun doing this one with you!
YAY! So proud of you for sticking with the double unders! I know you were worried about the time cap and doubles, but you blew it out of the water! Way to go! Great PR!
Nice work big guy, that is a huge pr!
WOD: Nutts
10 HSPU Rx
15 DLs @ 150
50 PU Rx
100 Wall balls Rx
200 DU
400 m run with 45 #
28.55
I could have gone heavier on the DLs. Did them unbroken and felt light. Slowly but surely I’ll add weight.
great work on the wod Seabass, and good job listening to your back and going light.. we are in this for life, no need rushing back from injury! 🙂
Nice to see you today Sebastian. Good job on the WOD!
Mobility
WU X 1 + 15 wallballs + 15 deadlifts
WOD “Nutts”
10 HSPU (25#plate + abmat)
15 Deadlifts @ 175#
25 Box Jumps @ 24″
50 pull ups
100 wall balls @ 14# 10′
200 double unders
400m run with 25# plate
Time = 25:07
Last time was 27:46 (with same scale for HSPU) so a 2:39 PR.
Really wish I could kip HSPU. Disc injury in neck is holding me back. Boo 🙁
DL’s were my favourite part. Would have loved more of those 🙂
Pull-ups were gross (and I ripped!).
Wall balls were in sets of 10.
Double unders mostly sets of 20.
400m run with plate was more of a run-shuffle-waddle-shuffle.
Great job noon crew! Fun WOD today.
RIP Lieutenant Nuttall.
Your hand ripped but more importantly, how are your nails?? 😛
Nice time on the wod, impressive!
Nails are pristine! All is well with the world. (Thanks for the concern)
Signed,
Princess Lora
LOL! love the response
LOL! me too Val. 🙂
Great job today Lora!
Sigh! Another night without you in my class I see…
Goodjob though… thanks for the breakdown!
Awwww….I’m going through withdrawal myself. I need a little Jenn B fix!
‘run-shuffle-waddle-shuffle’ …. sounds like me on the way to the bathroom when I really need to pee …
Lol, u guys are hilarious!! 🙂
Nice job Lora, gat pr! I agree on the deadlifts, should have been more of them!
Ok so I witnessed some pretty impressive effort, heart and dedication this morning, which is what these workout are all about. From Shane going ballz to the wall throughout, to jack not shying away from du even if his shin were sore. Josh completing the wod when coming to the gym thinking he’d just get through the 40 min. Amanda tore her shin apart and continued through, amber finished her run even if time was up, Nat completed her wall ballz even if there were down to being broken into singles, Wendy D did ring rows despite her wonky shoulder, Shane s and kimmy powered through the du. I could sit here and name everyone of you who went through “Nutts” this morning since everyone went above and beyond their comfort zone and really embraced what these hero wods are all about. I could not be prouder of all CFM athletes today and cannot wait to read all about the rest of the days classes! Also I want to give a particular shout out to Gracy and Rhys who cheered from the sidelines, not to mention played swap the sippy cup and pacifier!
Awesome post! Love hearing how hard everyone is pushing for these Hero WODs. 🙂
Thanks for the shout out I’m still feeling pretty shitty about not finishing in the time:(
Time ran out while you were on the LAST one? pffft… Nothing to feel shitty about, this is a BIG workout and you were BARELY over the time. Be proud, you did awesome!
Nutts is one of my fav Hero WODs, so I jumped in with the nooners.
Rx’d in 20:03
A little off my PR. Doubles and wall balls were off today. Had a side stitch that wouldn’t buzz off.
HSPU – UB
DL – UB
BJ – stepped down most
Pullups – 5×10 (6-7 butterfly each set)
WB – highest set was 15. Mostly 10’s
DU – GRRRR! 15-25 for most sets
Run – Walked for 50m
Great job to the morning crew and best of luck to the evening folks.
Nice!
A little off your PR but still really impressive!
Nice work Kevin. Sweet time!
Like a boss
Nutts: RX
Time: 22:58
Last year: 27:33
PR: 4:35 Super super stoked! First time doing this WOD RX and I got a PR to boot. The wall balls were more difficult for me than they should have been; could not get a rhythm.
I love love this WOD!
Thats Awesome Corinna! Congrats.
That’s just nuts!!
Way to go!
great job Corinna!
Huge pr Corinna……Great job, very impressive!
Great PR, Corinna.
Awesome PR Corinna. I was sorry I missed this one (of course I mean the scaled version of this one).
WOOHOO. Double PR. Rx AND faster 🙂
Wow!! You are all amazing and inspiring. Sorry I missed this WOD today…..it looked like a good one. Instead I worked on my tri training…….23k bike plus 5k run…..PR’ed in both, very pleased!!
Nice work Alaina!
Awesome Alaina! I had no idea you were into triathlons. Congrats on your PRs today.
I love hearing about the other sports that Crossfit Moncton members participate in. I know there are people who are training for running events. others who cycle, play softball, hockey, football, rugby. The list goes on and on…..
Kevin, perhaps an idea for a Friday QOD: “Do you participate in sports other than Crossfit?” 🙂
I want to do a sprint triathlon with you one of these years Alaina!
Mobility
WU X 1 + wallballs (14#) + deadlifts (135#)
WOD “Nutts”
10 HSPU (scaled to HR pushups)
15 Deadlifts @ 185#
25 Box Jumps @ 24″
50 pull ups (green band)
100 wall balls @ 14# 10′
200 double unders (scaled to 600 singles)
400m run with 45# plate (run in name only)
Time = 36:11
Thanks for the company on the 400m Marie-Noelle and My Lovely Heather.
Thanks for coaching, Corinna.
Yahoo! Heavy deadlifts Kevin. I remember when 100# was a HUGE number for you 🙂 Way to go!
You never ever give up Kevin; I admire this trait in you!
WOD
Nutts
10 HSPU w/abmat
15 DL @ 135#
25 Box Jumps @ 24″ ( first time!)
50 Pull ups
100 wallballs 14# 10′
200 DU’s
400 m run w/ 25# plate
Time= 31:10
3 min slower than last time, but I used 125# for DL, 10# ball and scaled to singles. So I’m very happy with my progess!! Great class Corinna!
Big pr Maria, great work.
Yay you kicked butt and survived! I knew you would! Good Job Buddy!:)
Nice progress Maria! Way to go!!
Your double under’s were impressive tonight Maria. Great job!
Nutts
10 Handstand release
15 Deadlift 85lbs
25 Box jumps, 20 inch box
50 Pull-ups (blue first 35/blue &purple last 15)
100 Wallball shots 6lbs
600 singles
Run 400 meters with a 25# plate
This could be my favourite WOD thus far! The wall balls are always a challenge for me… Had to break them up in sets of 5.
Great class Corinna.
Great job 5:45
Time: 27:33
Keep up the great work Jackie!
Wix1. Dead lifts
No strength
For time:
10 Handstand push-ups
15 Deadlift (250/175#)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20/14#)
200 Double-unders
Run 400 meters with a 45/25# plate
31:44 RX
Rob Brydges
nice job Rob.. impressed!
Well done Rob! Nice time @ Rx!
Great job Rob and RX to boot!
I was impressed you did this all RX, nice work 🙂
You killed it! You must be so pleased to have wiped out last year’s result!
wux1
15 deadlifts
WOD (scaled)
10 HR pushups
15 Deadlift (250#)
25 Box jumps (24″)
50 Pull-ups
50 Wallball shots (20#)
600 Single unders
Run 400 meters with a 45# plate
time= 33:32
I did this WOD back in 2011
PR of 3:28, 110# on deadlifts, no band on pullups, and 6# on wall balls
Huge pr Frank, nice work.
Way to go Franky!
thanks guy! Correction – I did 100 Wall balls @ 20# so I got a PR of 6# and 50 reps on the wall balls.
Mobility
WU x1 (15 reps plus 15 dead lifts)
Did 5 at 250 back was tight decided against and went to 205 for the remaining 10 and for the wod.
WOD : Nutts
For time
10 HSPU ( 25# plate + ab mat)
15 dead lifts @205#
25 box jump 30″ (sorry Corinna for second guessing you 🙂 it won’t happen again)
50 pull ups (mix of butterfly and kipping)
100 wall balls @20# ball
200 Double unders
400 m with 45# plate.
Time 34.25
Double unders where frustrating, wall balls just gross.
Thanks Jackie for running with me on the 400 helped a lot.
All and all great work out good job every one who did this today!!
I love you too Jeremy! Great job tonight!
Good job man. Thanks for words of encouragement after the class…
Coached the 3 evening classes tonight. It was “Nutts” to say the least…. lol! A huge thanks to everyone who helped me during and after each class moving equipment, stripping bars and putting the gym back together at the end of the night. Your help certainly did not go unnoticed and it is was much appreciated!!!!
Awesome work tonight by everyone. I was proud of each and everyone one of you. I could feel the sense of accomplishment you all felt once you hobbled into the gym carrying your 25/45 lb plate!!! Job well done!
Great class (5:45). Your advice for the pull ups and wall balls was spot on!
WOD: Nutts!
Time: 32:37 I’m SO happy. 2 years ago I did this with 5 out of 7 of the movements scaled (today I only had to scale the Deadlifts) and my time was 43:28. My progress has been sketchy lately so this was a good mental boost. 🙂
All movements were rx except for Deadlifts, they were way under my 70%, I did them at 135# as my lower back muscles are extremely sore today and I didn’t want to risk injury. The 135# felt light and I wished I could have done them rx but I’m proud of myself for being smart about it because sometimes our egos are a bigger contender than the wod. lol
Corinna, great job on the classes tonight, (and Marie-Noelle this morning) this was a tough day for coaching!
Marie-Noelle I can’t thank you enough for running with me at the end. You are SO awesome. 😀
nice PR Miss Amanda!!
Great job buddy! 🙂
Great job Amanda and thanks for your help tonight!
Well done Amanda! Congrats on your PR! (I know you needed that little PR boost). Smart move going lighter on the deadlifts too.
Oh…..did you do any planks today? 😉
OMG I forgot!! I’m going to do one right now!
🙂
Mobility
WUX1
15 deadlifts
WOD: Nutts
10 HR pushups
15 Deadlift @155 I think :S
25 Box jumps (30″)
50 Pull ups all kipping
100 Wallballs @ 20
600 Single unders
Run 400 meters with a 45 plate
time: 27:01
Holy Hell this one was tough!
Highlight for me was the pull ups. All 50 no band. Amazing how helpful learning the kip is! Thanks for that Jeff.
Note to self: don’t use the rubber medicine ball, both pinkies busted up after the wall balls 😀
Great direction and class Corinna, thanks.
WOW, awesome time! Great job on the pullups too!
Your progress is impressive Cam!
Glad to hear the “kip” is kicking in for you Cam.. awesome job on the wod today!!
Mobility
WUX1 (15 reps)
WOD: Nutts
10 HR push ups
15 Dead Lifts #100
25 Box Jumps 20″
50 Pull Ups (green band)
100 WB #6 9ft
600 Singles
400m run with #25
Time= 25:03
Should have done more weight for my wall balls, but was nervous so aimed to low I think!
Try the 10′ target Andrea and then add more weight!
Mobility
WUx1 @ 15 reps
15 Deadlifts 100#
WOD: Nutts
10 HRPU’s
15 Deadlifts 100#
25 Box Jumps @ 20″
50 Pullups with black band
100 Wallballs 6# 10′
600 SUs
400 m run/shuffle/walk with 25lb plate
Time: 26:19
This might well be the first time I’ve taken on a WOD like this without scaling reps. I was absolutely determined to scale when I started, and I’m elated that I finished Every. Damn. Wallball.
Today was a turning point for me. Thank you for the inspiration Corinna and everyone at the 4:15.
Way to go Heather!
Was nice working out with you today, feels like it’s been a while? THANK YOU for letting me use your rope while mine was being repaired! (Thanks Jason!)
It was nice to see you too! I’ve been almost all 8:30s lately, it was nice to get an afternoon WOD in. 🙂 And you can use my rope anytime – I’m glad someone got to use it for DUs! 😉
Mob wux1 15reps
Wod nutts
10hspu 45# + abmat
15 deadlift 175#
25 box jumps 24″ box+2 45# plates
50 pull ups blue band
100 wall balls20#
200 du
400m run45#
Time: 29:49 du’s were by biggest challenge tonight. This was a fun one I enjoy this type of workout.
Nice job Craig!
Enjoy!?!? Ya I guess so…
Mobility
WUx1 @ 15 reps
WOD: Nutts
10 HRPU’s
15 Deadlifts 195#
25 Box Jumps @ 30″
50 Pullups
100 Wallballs 20#
600 SUs
400 m run with 45# plate
34:51
Wow that was tough! Had cramps from about 30 pull ups till the end. That one was definitely one of the hardest WOD I’ve ever done! Felt great to even finish it!!!
Mobility
WUx1 @ 15 reps
WOD: Nutts
10 HRPU’s
15 Deadlifts 195#
25 Box Jumps @ 30″
50 Pullups
100 Wallballs 20#
600 SUs
400 m run with 45# plate
34:51
Wow that was tough! Had cramps from about 30 pull ups till the end. That one was definitely one of the hardest WOD I’ve ever done! Felt great to even finish it!!!
I knew you would finish it Alex!
Wod: Nutts (scaled x so much!!)
10 Hand release push ups
15 dl @ 165
25 box jumps @ 20″
50 pull ups (red + purple bands)
100 wall balls
200 double unders
400 m weighted run @ 25#
Time: 29:59
I’ve never done this one before so “Yay” for under 30 mins! Next time I’ll rx the dl and box jumps (and hopefully the pull ups
Awesome focus and determination tonight Heather!
Mob
WU X 1 (15 reps) + Deadlifts (95#)
WOD “Nutts”:
10 HSPU (scaled to HR pushups)
15 Deadlifts @ 95#
25 Box Jumps @ 24″
50 pull ups (green band)
100 wall balls @ 16# 10′
200 double unders (scaled to 600 singles)
400m run with 45# plate (I’m thinking I shoulda took the 25# cuz I walked most of it. Nothing left in the tank)
Time = 33:01
Another great Amanda show as always!
Mobility
Wu x 2 one set of weighted Pullups (50#) amazing how fast u can lose strength haven’t done these in a while seemed really hard this morning.
Strength shoulder press
65/ 85/ 95/ 105 x 10 /115 x 6 trying to stay very strict and not arch my back. Thanks Amanda
Wod: amrap 10 mins
15 sec l sit
30 sec right side plank
30 sec left side plank
10 strict T2B
Rx : 4 rounds 20 sec right side plank. Nice race Marie, couldn’t catch u I fell off a bit on the l sits. They became quite hard…
Great work 6 amer’s, and great class Amanda! 🙂
Lol, wrong day….. I must be tired!!!
Mob
Wux1
Wod: Nutts
10 HRPU
15 Deadlift 95lbs
25 Box walkups 20″
50 Ring Rows
50Wallball shots @ 10lbs
600 Singles
Run 400 meters with a 25# plate
Time: 30:14