Prep Course

We have our first Prep Course of 2015 coming up next Tuesday. If you have any friends or family members that want to get started with CrossFit Moncton, this is the way to do it.

    Option Strength

Build up to a heavy set of 3
Thruster or Power Clean

“Detox”
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Compare to Dec.27/13

Med Ball Relay
Med Ball Relay

64 thoughts on “Prep Course”

  1. Strength: Thrusters
    3x (40, 45, 50, 55, 60)
    WOD: Detox
    5 power cleans #55
    10 thrusters
    15 bar hops (30 jumps)
    Score: 8 rounds plus 3 thrusters
    Last year: 9 rounds with # 45……..I think that’s a PR???
    Great work early birds, that felt pukie!

  2. WU Γ— 2
    Group WU

    Strength: build to a heavy power clean x 3
    WU @ 30
    40, 50, 55, 65, 70

    WOD: Detox @ 35# (20 min time cap)
    5 power cleans
    10 thrusters
    15 bar hops

    6R, 10 thrusters, 5 bar hops

    That was gross.

    Thanks for the class Mario!

  3. Strength: build to a heavy thruster x 3
    (also did 1 set of power cleans first at 40# as a practice for the WOD) 40, 45, 50, ran out of time

    WOD: Detox @ 45# (AMRAP 20 min)
    5 power cleans
    10 thrusters
    15 bar hops

    7R, 6 thrusters

    Fun to join the 7 am class for a change πŸ™‚ Thanks for the class Mario!

  4. Mobility
    WU x 2

    Group Mobility

    Strength: Build up to a heavy set of 3
    Thruster (40-50-55-60-65-70)

    WOD: β€œDetox” @45#
    AMRAP in 20min
    5 Power Clean
    10 Thrusters
    15 Bar Hops (over and back is one)

    Total: 9 rounds + 5 cleans

    Great class Mario. Good job everyone!

  5. Power cleans 3x 55,65.70,75,80 (felt heavy today no pr)

    Detox
    AMRAP 20 min
    5 power cleans
    10 thruster 45#
    15 bar hops
    Total: 10 rounds + 3 thrusters

    Gross! Great work 6am crew! Thanks Mario.

  6. Warmup
    Mobility

    Practiced cleans and thrusters with dumbbells

    Detox
    @ 15lbs dumbbells
    5 rounds and 2 bar hops

    Great, full class! Thanks Mario and Kevin!
    So happy to WOD with an old workout buddy from high school. Thanks for checking out CFM Justin and Nat!

  7. Mobility
    WU
    Group mobility

    Strength: Power Cleans x 3
    55-75-85-90

    WOD @ 45#
    5 rounds + 6 thrusters

    Cash out: 10 MacKenzie Pushups

  8. Group WU

    Strength: build to a heavy power clean x 3
    WU @ 45
    65-95-115-135#

    WOD: Detox @ 65# (20 min time cap)
    5 power cleans
    10 thrusters
    15 bar hops

    6 Rounds + 1 Thruster

    Thanks, Mario & Kevin.

  9. Well I feel good and detoxed now… oh wait there’s still NYE…

    WU Γ— 2
    Group WU

    Strength: build to a heavy thruster x 3
    WU @ 45
    65,75,95,115

    WOD: Detox @ 65# (20 min time cap)
    AMRAP
    5 power cleans
    10 thrusters
    15 bar hops

    12R, 4 thrusters…

    Thanks Kevin for the input on pacing.

    1. I just did your math. You were supposed to use 75-80#, not 65#… Did you take 60% of your 3RM thruster, or your 1RM thruster?

  10. Strength

    Thrusters x 3
    65-75-85-95-105
    (fun sharing the bar with you Amanda!)

    WOD Rx

    9 rounds + 1 thruster

    What a fun nooner!! Big class!

      1. Thanks!! It was nice to have a break. I was really excited to get back in! And Crystal, 8 days of consecutive rest is huge for me, that very well may be a PR!

  11. Strength

    Power Cleans x 3
    #90

    Detox! Sh#$ balls did it ever give me a detox!

    6 rounds even…didn’t think I would of even finished 2 when I started off.
    @ 45#

    For those of you who don’t know me. I was the one grunting and swearing in the back. πŸ˜‰

    Great job nooners!

  12. Mobility and wu

    Strength Thrusters x 3
    35-55-75-85-95

    Detox
    Rx
    5 rounds & 5 Thrusters

    Last year my wrists were so bad I had to switch to air squats. This year I was pain free by wrapping them.

  13. Mobility + WUx2
    Group Mobility

    Thrusters x3
    35-55-65-75-85-90-95

    Detox (20min AMRAP)

    5 power cleans @ 60#
    10 thrusters
    15 Bar hops

    7 rounds + 3 Power cleans

    Last time I did this WOD was @ 35#/9 rounds. PR for weight increase!
    It’s good to be back after 6 days off! πŸ™‚

  14. mob
    wu x2

    group mob

    thruster x3
    55-60-65-70-70

    WOD: DETOX 20 min amrap

    5 pwr cleans (45#)
    10 Thrusters (45#)
    15 bar hops

    total: 6 rounds & 5 cleans

  15. Build up to a heavy set of 3 Thrusters
    35#-55-65-70-75

    β€œDetox”
    AMRAP in 20min
    5 Power Clean (95/65#) 55#
    10 Thrusters (95/65#) 55#
    15 Bar Hops (over and back is one)

    8 Rounds + 3 Thrusters

  16. Strength: Thrusters
    3x (55-75-85-90-95-100#fail) PR for reps!
    WOD: Detox
    5 power cleans #55
    10 thrusters
    15 bar hops (30 jumps)
    Score: 5 rounds plus 5 power cleans

    *The bar hops are difficult for me, but I managed to string together 10 in a row!

  17. Mobility
    WU x 2

    Strength: Thruster x3
    55-65-75-85-95-105

    WOD: β€œDetox” @65#
    AMRAP in 20min
    5 Power Clean
    10 Thrusters
    15 Bar Hops (over and back is one)

    Total: 7 rounds + 3 cleans Rx

    Last time: 8 rounds @40#

  18. WU x 1

    Cleans x 3
    55-65-75-85-95(x2)-90(x3)

    Modified Detox @ 65#

    5 power cleans
    10 Push Presses
    15 Bar Hops

    9 Rounds + 5 Cleans + 4 Push Presses

    That was sweaty!

  19. Power Cleans X 3

    135-155-175-185-195

    WOD – Detox Rx’d

    5 Rounds and 5 Power Cleans

    5 reps away from PR back in 2012. The bar hops were the worst part and lower back tightened up early in the WOD.

    Thanks for the class Steph!

  20. WU Γ— 2

    Missed Group WU a little late arriving

    Strength: power clean x 3

    35-55-65-75 First time doing cleans in months.

    WOD: Detox @ 55# (scaled to 10 minutes)

    5 power cleans
    10 thrusters
    15 bar hops

    4 rounds even

  21. Strength:
    Thrusters x3
    WU-55#
    65-75-85-90-95-100#

    WOD “detox” as Rx’d

    6 rds + 7 thrusters

    Thanks for continuing to yell at me tonight Steph! haha, I needed it…weight was feeling good but cardio felt non-existent. I guess that’s what 4 days off of heavy eating and drinking combined with a chest cold does tho. So. many. breaks.

    ps – Jo, I haven’t worked out with you much and I was in aw watching you (during my many breaks)…so fast and strong!

  22. Valerie Arseneau

    I miss having a place to share results and comment/encourage others. Therefore…

    We had a chipper today at CrossFit Trent

    Row 400m
    15 ground to overhead @45#
    Row 400m
    30 T2B
    Row 400m
    45 wall balls @ 12#
    Row 400m
    45 KBS @ 25#
    Row 400m
    30 Ring rows
    Row 400m
    30 lunges (or 15 per leg)
    Row 400m

    29:15

    Great to be working out again! Being patient is the hardest part. Scaling back lots of numbers to avoid being destroyed by soreness (my job involves a lot of walking, carrying and stairs) and shoulder is just starting to cooperate with me again. My gymnastic skills need some serious work. I’ll get there. πŸ™‚

    All in all, I miss my CFM family!

  23. Power Cleans x3
    95-115-135-145-155(1)

    WOD
    7 rounds + 3 Thrusters 65#

    After round 1 I had to switch to 1 foot line hops.

  24. WU Γ— 2
    Group WU

    Strength: learnt how to do thrusters thanks Steph

    WOD: Detox @ 35# (20 min time cap)
    5 power cleans
    10 thrusters
    15 bar hops

    5 rounds and 3 bar hops

    This was HARD!!!

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