EMOM for 10 min

Cleans x2 @ 60-70%

21-15-9 reps of:

Power Cleans (135/95# or 65%)

Ring dips

You can kind of compare to July 26/13

Normally, Elizabeth is performed with squat cleans. Today we are doing the power version (landing above a squat). While similar in nature, the stimulus is completely different. How much quicker can you complete “Power Elizabeth”? We will find out today.

DominiquePressed off instead of snooze 🙁 , I guess owe somebody 50 burpees

GinetteLove the pic Heidi and Gilles! Great accomplishments….congratulations!!!

HeidiWhere were you today? Still couldn’t move? 🙂

MariaCongrats Heidi and Gilles! I can remember when I first joined Crossfit Moncton over on Rideout you both were very inspiring to me and continue to inspire me and many others!

TracyEMOTM for 10 minutes

Cleans x2 @ 60 -70%

70# x2 then the rest at 75#

“Power Elizabeth”

21-15-9

Power cleans (135/95 – 65%) used 65#

Ring dips scaled to paralettes

Time 6:00

Next time use modified rings.

Congratulations to Heidi and Gilles !

HannahM+WU+200m row

Group mob

EMOTM for 10mins

Power cleans x2 @ 60%, 60lb

WOD: Elizabeth

21-15-9

Power cleans 65lb

Modified ring dips, legs in front

Mark DMOB + WU + 200 m Run

EMOM for 10 min

Cleans x2 @ 60-70% (85#) – back tightened up

WOD – Elizabeth

21-15-9 reps of:

Power Cleans (135/95# or 65%) (Hang Power Cleans 85#)

Ring dips (Bars)

Time:8:38

AmandaCongratulations, Gilles and Heidi!!

Heidi – you have no idea how much you inspire me. You give me hope for my 40’s. 🙂

Heidi40’s are awesome Amanda. Nothin’ to worry about.

BJM+WU+200m row

EMOTM for 10mins

Power cleans x2 @ 60%, 60#

WOD: Power Elizabeth

21-15-9

Power cleans 60#

Modified ring dips, legs in front

Time: 6:48

GabrielCongrats Heidi and Gilles!

WUx1 + 200m run

EMOM for 10 min

Cleans x2 @ 155#

WOD ‘Power Elizabeth’ as RX’d

21-15-9 reps of:

Power Cleans (135#)

Ring dips

Time–>9:57

PR compared to the other Elizabeth

Great work 6am crew!

HeidiGreat effort Gabe. Your ring dips in the last round were really strong.

Heather SEMOTM for 10 minutes

Cleans x2

85# x2 then the rest at 95#

I love EMOTM strength!! I really concentrated on form so now I can feel the difference when it’s right, but still can’t always make it happen (especially when the weight gets over 100#). SO much to work on!!!

“Power Elizabeth”

21-15-9

Power cleans (95#)

Ring dips (feet placed 2′ out)

Time: 7:01

This was all about the ring dips for me, so I guess those need to start appearing in my warm ups.

Then walked to work!

MariaWow Heather! You are so strong!

alainasingerMob and WUx 1 plus 200m run

EMOTM for 10 min.

Cleans x 2 @ 70#

WOD: Power Elizabeth

21-15-9

Power Cleans 70#

Ring Dips on rings with feet out front

Time: 8:04

Went a bit light as I’ve been on vacation for awhile. Great job early birds 🙂

Congrats to Heidi and Gilles on the amazing milestone!! It is inspiring to work out alongside the both of you every time!!!!!!!

Thanks Coach Patrick for the encouragement and helpful tips 🙂

KimmyEMOTM 10 mins

Power Clean x2 135#

Power Elizabeth

21-15-9

Power Cleans 95#

Ring Dips (scaled to parallettes)

Time: 4:35

My arms are tired.

CaraHahaha man Kimmy you’re crazy strong, and that’s really fast! Great work

Chantal L.Love the picture! Congratulations!

Shawn JohnsonWUx1 + 200m run

EMOM for 10 min

Cleans x2 @ 115#

WOD ‘Power Elizabeth’

21-15-9 reps of:

Power Cleans (115#)

Ring dips

Time–>10:04

PR of 1:25 + 20# + no pink band for dips

Steph LCongrats Heidi and Gilles!!!

MariaEMOTM for 10 min

Cleans x2 @ 95 #

WOD Rx’d

time = 7:48

Fun WOD! Thanks Kevin!

John GunnMob, WU, 200m run

EMOTM 10 mins

Powe cleans x2 (5 rounds 95#, 5 rounds 100#)

WOD – Power Elizabeth

21-15-9

Power cleans 100#

Parallette dips

Time – 7:02

AmandaEMOTM cleans, 95#

Did the wod rx’d until my last set of dips…. Kevin said to try to keep it under 10 minutes so I did the last 9 dips on the paralettes. But it’s bugging me now.

Time = 9:55

I like this wod

Steph HMob

WU x1

200m run

Group Mob

EMOTM 10 mins

Power Cleans @ 70#

(WU @ 55-65-70#)

WOD: ‘Power Elizabeth’

21-15-9

Power Cleans (65#)

Dips (para)

Time: 5.59

Gillesmob wux1 + 200 m run

EMOTM for 10 min

power clean x 2 125#

WOD Eliabeth

21-15-9

power clean 125#

ring dip

time 8:48

Daniel DaveyWod- 7:41 weight at 135 modified ring dips

Jeff LEMOTM Cleans @ 175#

WOD with 135# Power Cleans and Paralette Dips

Time = 6:39

Elizabeth was my 10th WOD at CFM and I did the cleans with 85# and paralettes and finished in the exact same time as today.

Thanks for the class Amanda!!

HeidiWU x 1

EMOTH for 10 Min.

Power Cleans x 2 @ 75#

Power Elizabeth @ 75#

21-15-9

Power Cleans

Ring Dips – Scaled to 2 feet in front of rings

Time: 8:25

Kept weight low on cleans, as this is how I tweaked my back a couple of weeks ago, so wanted to be careful. Even still…..found the cleans really heavy & tough this morning. I think I ready for a rest day. Fun class.

CaraEMOTM 10 mins

Power cleans x2 @ 115#

WOD: Power Elizabeth

21-15-9

Power cleans @ 95#

Ring Dips – assisted w/ feet in front (legs straight)

Time: 8:11

Even with the rain and a temperature drop, this was one sweaty work out!! Fun class and I like this wod, need to keep pushing with the dip progressions and stay away from the paralettes from now on.

Thanks Amanda!!

stacyMob

WU x1

200m run. ( yup i ran this)

Group Mob

EMOTM 10 mins

Power Cleans @ 55#

(WU @ 55-65-70#)

WOD: ‘Power Elizabeth’

21-15-9

Power Cleans (55#)

Dips (para)

Time: 7:16

Last time i did this it was 25# with squat cleans and 8:35.

AnnieEMOM for 10 min

Cleans x2 @ 60-70% # 60

21-15-9 reps of:

Power Cleans (135/95# or 65%) # 55

Ring dips scaled to paralettes

7:10

Ring dips for sure next time!

Tina WEMOTM for 10 min

Power cleans x2 @ 60 -70 %

55#

WOD

Power Elizabeth

21-15-9

power cleans 40 #

ring dips

7:28

Stacey SimpsonEMOTM for 10 minutes

Cleans x2 @ 60 -70%

25# x2 then the rest at 30#

“Power Elizabeth”

21-15-9

Power cleans (135/95 – 65%) used 30#

Ring dips scaled to paralettes

7:46