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
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!
Nice work with the 55#!
Nice PR π
PR for sure!
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!
Good Job!
Great job Jackie!!
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 π Thanks for the class Mario!
Mobility
WU x 2
Group Mobility
Strength: Build up to a heavy set of 3
Thruster (40-50-55-60-65-70)
WOD: βDetoxβ @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!
Nice score!!
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.
Wow!! Awesome score π
You’re such a little tank! Nice work
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!
Was that Flanders??
yuppers! π
Mobility
WU
Group mobility
Strength: Power Cleans x 3
55-75-85-90
WOD @ 45#
5 rounds + 6 thrusters
Cash out: 10 MacKenzie Pushups
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.
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.
what! 12 rounds!
Doesn’t look like you need much input on pacing… 12 rnds!
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?
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!
Welcome back π
LOL Amanda!
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!
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. π
Great job nooners!
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.
Nice work on the heavy thrusters π
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! π
Cancel my 4 pm class
Got it
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
Strength
Thrusters x 3
65×10
95-115-135-155-165 (10#pr)
WOD Rx
6 rounds + 10 Bar hops
20# more but almost 1rnd less so PR I guess. I was so gassed..
Yup, PR
Build up to a heavy set of 3 Thrusters
35#-55-65-70-75
βDetoxβ
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
Last year I used 35# and got 7 rounds + 7 thrusters
Nice score π
And awesome PR!!
Holy, nice PR π
Great progress
Thanks for the encouragement tonight!
Wowza!!! Awesome PR!!
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!
Great job on a tough one!!
Thrusters x 3 65-95-115-135-155(pr)
Wod detox @ 95#
5 power cleans
10 thrusters
15 bar hops
7 rounds rx
Mobility
WU x 2
Strength: Thruster x3
55-65-75-85-95-105
WOD: βDetoxβ @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#
Congrats on doin this RX and solo at that!!
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!
Nice seeing you at the nooner today, Heidi! π
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!
WUx2
Group mob
Power Clean x3
135-145-155-165-165
WOD Detox as RX’d
7 rounds + 5 Power Cleans
Great work 6am’ers!
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
My post
You did cleans?? How were they/how was your wrist?
Thrusters with Maria! π
3x 65-75-85-95-105
WOD rx’d: 6 rds + 5 cleans. No PR.
Power Clean x3
85 105 115 120 125 130
WOD Rx
10 + 6 hops (9 rep PR)
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!
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. π
All in all, I miss my CFM family!
Miss you Val! Nice to see you post! Good work on your WOD today and scaling appropriately.
Power cleans 3 rm
45-65-75-85-95-100
Thanks for the tips Kevin
Wod rx’d
8 rds + 1 bar hop
16 reps pr! from last year
Nice PR!!
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.
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!!!