Options

By / January 28, 2015

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

Friends are made at CrossFit Moncton
Friends are made at CrossFit Moncton

63 thoughts on “Options”

    2. Kelly B

      Soooo nice to have you coaching this morning Amanda. I have missed you! Great tips as always 🙂

  2. Crystal

    Awwwe it’s true! So many great friends are made at CFM…It’s definitely another family for me. Love ya Mel!

  3. Kevin

    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

  5. Kelly B

    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!

    1. Kelly B

      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.

  7. jackiecantin

    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. 🙂

  9. Kevin Mack

    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.

  10. Blake

    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.

  12. Heather Colleen

    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.

    2. Amanda

      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. 🙂

    4. Baukje

      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!!!

  14. Mario

    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!!

  15. Shawn Johnson

    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

  16. Gillyon

    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

  17. Baukje

    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

  18. Krystal

    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! 🙂

  19. CAM

    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 😀

  20. Andrea

    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

  21. Crystal

    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. 😉

  23. Steph H

    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!

    3. Steph H

      Then went back at open gym and worked on double unders and box jumps
      I did 5 real dbles…Thx Amanda

  24. bjkillam

    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!

  25. Frankie

    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.

  26. Tina W

    strength:

    deadlift x10

    40-45-50-55 #

    WOD AMRAP in 10

    5- S2OH -40#
    10-deadlift
    15 – step ups (18″)

    111 reps

  27. Steph L

    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

  28. Terri-Lynn

    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!!!!!!

  29. John Gunn

    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

  30. Tania

    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

  31. Amber

    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

  34. Tara Betts

    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!

  35. Annie

    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

  36. Amanda

    WOD rx’d:

    I stopped after 5 rounds because of my elbow. I was on track for 7 rounds, that was my goal.

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