Deadlift x10
47-52-57-62%
AMRAP in 10 min
5 Shoulder-to-Overhead (115/75#/65%)
10 Deadlifts
15 Box jumps (24/20″)
Compare to March 15/13
OR
Push Press x5
55-65-70-75-80%
For 10 minutes, accumulate as much time as possible in an L-sit.
Compare to Nov.15/12
LOOOOOVE the pic!!
Great job 6am’ers, it was nice to see you! 🙂
Great pic…..can’t beleive that I missed your class Amanda 🙁
I missed a lot of you this morning, so I’ll have to come back soon! 🙂
Soooo nice to have you coaching this morning Amanda. I have missed you! Great tips as always 🙂
Was happy to see you this morning Kelly! Great job on the wod!
Awwwe it’s true! So many great friends are made at CFM…It’s definitely another family for me. Love ya Mel!
Deadlifts x10
190-210-230-250
10 min L-sit of doom (45 plate under feet)
2:10 (chunks of 5 sec)
Cash out of weaknesses:
Crossover Recovery
25 horizontal GHD sit-ups
10 back extentions
20 pistols (10# plate)
20 strict C2B pull-ups
Nice cash out!
Love the picture! Two great ladies right there 🙂
Mobility
WU x 2
Group Mobility
Strength: Deadlift x10
47-52-57-62%
90-95-105-115#
WOD: Open 13.2 RX
AMRAP in 10 min @75#
5 Shoulder-to-Overhead
10 Deadlifts
15 Box jumps (20″) (step-ups to compare)
Score: 6 rounds even. 180 reps. 3 reps more than 13.2.
Cashout: Box stretch and beat swing practice
Thanks for the push Amanda. Great job everyone!
I made a mistake “reading” this morning. 5 plus 2 = 7 rounds so 210 for total reps. Happy with the progress. I had 6 rounds in my mind for a target and guess once that was met I disregarded the “bonus” round.
Great progress Kelly!!
Push Press
55-65-70-75-80%
88-95-100-115-120#
AMRAP 10min L-sits
1:40
WU x 2
Group Mobility
Deadlift x10
47-52-57-62%
70, 80, 85, 95
AMRAP in 10 min
5 Shoulder-to-Overhead @ 55#
10 Deadlifts @ 55#
15 Box Step Ups (24/20″)
6R, 9 reps = 189
Nice work on the RX Kelly! Woot, woot!
Lovely class Amanda. I especially enjoy your push press movements in tandem with ours! Too cute. 🙂
Nicely done Jackie 🙂
Push Press
5RM
45-55-60-65-70#
AMRAP 10min L-sits *did leg raises*
2:40
Thanks Kevin!
Group Mobility
Deadlift x10
47-52-57-62%
135-145-165-175#
AMRAP in 10 min
5 Shoulder-to-Overhead @ 115#
10 Deadlifts @ 115#
15 Box Step Ups (24/20″)
5 rounds plus 3 reps = 153 (PR of 15 reps)
Thanks for coaching, Kevin.
WU x 1
15 Unbroken Wall Balls @ 25#
3 Unbroken Muscle Ups
Deadlift x 10
185 – 205 – 225
Open WOD 13.2 as Rx’d
195 reps
9 reps shy of my Open score. I should have looked prior to coming to give myself a push!
Everything felt really smooth though for the most part.
Great job managing the oversized super-stuffed nooner Coach Stephanie!
Thanks Blake!
Deadlift x10
47-52-57-62% (ish)
100-110-120-130
AMRAP in 10 min
5 Shoulder-to-Overhead (115/75#/65%)
10 Deadlifts
15 Box jumps (24/20″)
180 Rx
This is a PR of 147 reps. Almost 2 years ago during this WOD, I tore my rotator cuff. It took me 8 months before I could lift anything with my right arm. It took me well over a year to feel “recovered.”
I learned a lot over that time. I learned not to be an idiot and to just bail when you’ve missed a lift. I learned to focus on form. I learned to get over my ego and still come to the gym even/especially when I can’t do what everyone else is doing. (I only missed 2 classes after my injury.) I learned that an event can haunt you for years without you realizing it.
And today I learned that failure is not permanent.
Thanks for making me go today, KMac. Thanks for the push to do the WOD, Baukje. And thank you for the hug at the end, TL.
This was the best day I’ve ever had at CrossFit.
awesome post Heather! Look at that score!
This is one of my very favorite posts. I’m happy I got to see your happy face when you were done the wod, it was infectious. 🙂
So happy for you 🙂
So proud of you Heather! I had no doubt you could do it 🙂 And seeing how happy you were with the results was inspiring! Way to go lady!!!
I’m so happy for you! This was one of the best CFM posts I’ve read in a long time Heather. Thank you
What a great picture!!
Deadlift x10
110-120-130-145
WOD Rx
221
14 rep PR. I’ll take it! Great job nooners!
Mob + WUx1 + Crossover Symmetry (Act/Comp/8reps)
Group WU
Push Press x5
125-145-165-175-185
WOD Rx
AMRAP 10mins:
– L-Sit (4″ plate under feet) = 1:55
… kept it to sets of 5 sec every 20 sec, then every 25-30 secs as WOD went on, 2:00 is definitely possible for me, next time.
Good job nooners!!
Cashout :
Row – 20 Pulls for Distance = 270m
(20 RPM minimum, Damper 8.5)
Mob + WUx1
Group WU
500 Meter One legged Row 1:58
WOD A:
45# plate overhead hold AMRAP 10mins
5:00, :30, :30, :30, :30, :30, :45
Overhead total = 8:15 (Breaks were :15 except my first break which was :30)
WOD B:
L-Sit AMRAP 10mins:
9,7,4,3,3,3,2,3,took boot cast off.. 4,4,4,4,4,4,4,4,3,4,3,3,3,3,4
L-Sit Total = 1:29
Love this picture so much. The caption is perfect and ever-so true.
I love what Crossfit Moncton has done for me physically and mentally, but the friendships it has fostered is worth every penny. Some of my best, dearest, favourite people in my life I have met through Crossfit Moncton.
Love my Crossfit Family. <3
Yay snowday! I got to come in at noon today! Saw some great people there!!!
Strength – Deadlifts x 10
47% – 52% – 57% – 62%
95# – 105# – 115# – 125#
WOD: Open 13.2
AMRAP in 10 min
5 Shoulder-to-Overhead (65% @ 55#)
10 Deadlifts (same weight)
15 boxjumps (20″)
6 rounds and 12 stepups (started the first 4 rounds with box jumps, then switched)
Total reps: 207
WU + mob
Push Press x 5
35-45-50-55-60
WOD: AMRAP 10 mins
L-sits (45 plate under feet)
1:13
Great class Steph! 🙂
CLASS
MOB + Berg WU
Group MOB
Strength: DL X 10
135 – 190- 205 – 230 – 250
Open 13.2: rx’d
200 I think.
rebounding box jumps really gassed me in first 2 rounds; lost some of time on missed reps after. Darrel gave me, what sounds like a nice tip after, step up and jump down. Will try that next time. Thanks 🙂
Thanks Steph!
Excellent management skills today with that big class 😀
Push Press x 5
55-60-65-65-70
WOD Open 13.2
AMRAP 10 min
-5 S2OH #75
-10 Deadlifts #75
-15 box jumps 20″
Total rep= 194 RX
So wish I could of done this WOD today…the Open one. Congrats Heather on getting over your fear and kicking a$$!
I really hope to get in this week, it’s the only place that makes my crazy chaotic life enjoyable. Well aside from the child…she does that for me too. 😉
Push Press x5
80-95-100-110-115
WOD
AMRAP 10 min leg raise
Time accumulated – 7:27
Such a great score wow!! Nice work!
Mob
WU x2
Group Mob
Deadlift x10
100-110-125-135#
WOD: Open 13.2
AMRAP 10mins
5 Shoulders2OH 75#
10 deadlifts 75#
15 boxjumps-stepups
Total reps: 155 (5rounds & 5S2OH)
RX’D IT!!!!
THX BJ for keeping pace!
Nice work on Rx!!
Great Job Steph!!
Then went back at open gym and worked on double unders and box jumps
I did 5 real dbles…Thx Amanda
Mobility
WU x 1
Handstand practice
Group Mobility
Strength: Deadlift x10
47-52-57-62%
#85-95-105-125 (oops crossfit math)
WOD: Open 13.2 RX (yeah!)
AMRAP in 10 min @75#
5 Shoulder-to-Overhead
10 Deadlifts
15 Box jumps (20″) (step-ups)
Score: 5 rounds + 5 S2OH = 155 reps RX
Thanks for the great race Steph!
Nice RX BJ!! Knew you could handle it!!
Way to go BJ!
WU x 2
Group Mobility
Strength: push press x5
105-115-135-145-150
WOD: Open 13.2 RX
AMRAP in 10 min @115#
5 Shoulder-to-Overhead
10 Deadlifts
15 Box jumps (24″) (step-ups)
Score: 167 reps
No PR, did 185 at the games
I felt good but I guess I didn’t push myself hard enough like I would have at the games.
strength:
deadlift x10
40-45-50-55 #
WOD AMRAP in 10
5- S2OH -40#
10-deadlift
15 – step ups (18″)
111 reps
Mobility
WUx1 + 10 BW Ring Dips
Push Press x5
60-75-80-85-90
WOD: “Open 13.2”
5 S2OH @ 75
10 Deadlifts
15 Box Jumps/Step ups
Total: 202 RX
I was waiting for Mario to finish coaching 5pm Class so decided to do AMRAP 10min of L-sit! Total time: 3:15 RX
Mobility & WU x2
Strength: Deadlift x 10
47-52-57-62%
100-110-120-130 (Based on 205, rounded up)
WOD
Open 13.2
5 S2OH (75#)
10 Deadlifts
15 Boxjumps (stepups)
184 reps
(6rounds + 4 S2oH)
I let this one get into my head before I started and went too slow on the first two rounds. Will go much faster next time.
So excited to see you do so well Heather!!!!!!
Rx
Mob, WUx2, DU practice (more S-S-D pattern)
Group mob
Deadlift x10
140 – 155 – 170 – 185
WOD – 13.2
5 S2OH @ 85#
10 Deadlift @ 85#
15 box jumps 20″ (no step ups)
Score: 137
Push press 5 x 65,70,75,80,85
Wod: 13.2 Rx
5 S2OH
10 deadlifts
15 box jumps — step ups
Total: 250 reps
Great coaching Amanda PR 7 reps
Wow Great score Tania!!!
You were flying on the step ups! Wow! Great job!
Okay I never post but I just realized I did the workout wrong and I was so proud!!! So Steph I had to post it, hopefully you read these. I only did 10 on the box jumps, so my race was not accurate. 🙁 feeling sad
No worries Amber!! You still pushed yourself beyond your limits today!! You are very strong don’t forget that!!
– Mob
– WUx2
Deadlift x10
135-150-160-175
WOD at 95# with 24″ box jumps = 150 reps
Love the picture! My ‘nooner buddy’!
I heart CFM!!
Deadlifts x10
47-52-57-62%
85-95-105-115
WOD “Open 13.2″
5 S2OH @50#
10 Deadlifts @50#
15 box jumps @20” step ups
Total: 185
Sometimes nerves and anticipation before a WOD are a good thing!
Awesome score Tara!!
Mobility
WU x 2
Group Mobility
Strength: Deadlift x10
47-52-57-62%
60-70-75-80#
WOD: Open 13.2 RX
AMRAP in 10 min @45#
5 Shoulder-to-Overhead
10 Deadlifts
15 Box jumps (20″) (step-ups )
Score: 7 rounds + 2 STOH = 212
Could have gone 5-10 # heavier, next time .Been sick for last 4 days afraid I would die LOL
WOD rx’d:
I stopped after 5 rounds because of my elbow. I was on track for 7 rounds, that was my goal.
Deadlift x10
47-52-57-62%
85, 95,100,105
AMRAP in 10 min
5 Shoulder-to-Overhead (60#)
10 Deadlifts
15 Box jumps (20″)
Reps: 185