Open gym:
5rds NFT: 10 good AM 15# + 10 ring rows
NFT: 50 box step ups 20″
Hamstring stretching
Shawn Johnson
WOD Rx = 45.20
Pushups went from 5s to 2s pretty quick
situps were mostly steady.
squats, tried for mostly sets of 25
last run was slow
Thanks morning crew!
Gabriel
WUx1 + CS
WOD Rx’d(No Vest) –> 34:44
Well done early birds!
Thanks Shane!
Del
‘RCMP WOD’
Run 1km 5:06
100 Pushups 11:20 3 sets of 5s some sets of 3 then quick singles
200 Situps 21ish 40 then sets of 5 with brief breaks
300 Squats 30:00 40ish then sets of 10 with brief breaks
Run 1km
35:22
Calf feeling better – Runs went well but didn’t push too hard
RCMP WOD:
Time: 42:48 – Had to leave to complete the run with 50 squats left. So close… Next time!
Fred
RCMP WOD’
Run 1km
100 Pushups – first set was larger with following decending sets from 5 to 2 reps per set (ok)
200 Situps – first set 20 then mostly 10 with a few 15 reps per set (ok)
300 Squats – first set was 20 then set of 10 (these were slow and were time was lost)
Run 1km
Rx time 38:16
Amanda
Full runs with half reps: 26:22
Full version next time
stephdh120
RCMP WOD .(45min cap)
600m run
100 pushups
200 situps
300 squats
600m run
Time: 38.03
francis landry
‘RCMP WOD’
Run 1km – completed in 5 min
100 Pushups – completed at 14 minutes
200 Situps
300 Squats – completed at 39 minutes
Run 1km
I had 200m left at 44:50
squats were slow and lower back was getting sore…should have raised my shoulders more during squats.
‘RCMP WOD’
Run 1km
100 Pushups (55 -100 were from knees)
200 Situps
300 Squats
Run 1km
*Complete each task before moving on to the next. Scale as needed.
39:30mins
Rémi B
‘RCMP WOD’
Run 1km sub 4
100 Pushups 5s diminishing to 1s over time 7ish minutes
200 Situps – quick sets of 10 – 11ish minutes
300 Squats – big chunks with minimal rest – 8ish minutes
Run 1km 5ish
35.13 Rx
Great job 7pm, thanks coach Marcel!
Mike M
WOD rxd
44:59
No strategy just agonized through the squats
Blake
WOD as RX’d
38…46? Sub-39 but after Fred and Josh. 🙂
Great Hero WOD and great welcome back after vacation.
‘RCMP WOD’
Run 1km
100 Pushups (5s, then 3s, then 2s) Also Hand Release from toes
200 Situps (120, 50, 30 )
300 Squats (all sets of 25 – slow and steady)
Run 1km
51 minutes and something (over the cap but kept going)
RCMP Hero WOD at CrossFit Moncton tonight was a cough inducing, butt kicker…got er done in 41:57
1km run
100 push-ups
200 sit-ups
300 squats
1km run
*must do in order*
#herowod #rcmp #rip
Ange
1km run
100 push-ups
200 sit-ups
300 squats
1km run
Time: 40:04Rx
Lisa MacLaughlin
‘RCMP WOD’
Run 1km
100 Pushups (pushups 55-100 from knees)
200 Situps
300 Squats
Run 1km
*Complete each task before moving on to the next. Scale as needed.
39:30
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Here is a link to the time we did this at Victoria park.
http://crossfitmoncton.com/2014/06/08/hero-wod-2/
RCMP WOD = 41:16 scaled
*Runs = 800m
*Reps 70% > 70/140/210
Open gym:
5rds NFT: 10 good AM 15# + 10 ring rows
NFT: 50 box step ups 20″
Hamstring stretching
WOD Rx = 45.20
Pushups went from 5s to 2s pretty quick
situps were mostly steady.
squats, tried for mostly sets of 25
last run was slow
Thanks morning crew!
WUx1 + CS
WOD Rx’d(No Vest) –> 34:44
Well done early birds!
Thanks Shane!
‘RCMP WOD’
Run 1km 5:06
100 Pushups 11:20 3 sets of 5s some sets of 3 then quick singles
200 Situps 21ish 40 then sets of 5 with brief breaks
300 Squats 30:00 40ish then sets of 10 with brief breaks
Run 1km
35:22
Calf feeling better – Runs went well but didn’t push too hard
Thanks Kevin!
RCMP Wod:
35:31 Rx
Thanks Kevin!
RCMP WOD:
Time: 42:48 – Had to leave to complete the run with 50 squats left. So close… Next time!
RCMP WOD’
Run 1km
100 Pushups – first set was larger with following decending sets from 5 to 2 reps per set (ok)
200 Situps – first set 20 then mostly 10 with a few 15 reps per set (ok)
300 Squats – first set was 20 then set of 10 (these were slow and were time was lost)
Run 1km
Rx time 38:16
Full runs with half reps: 26:22
Full version next time
RCMP WOD .(45min cap)
600m run
100 pushups
200 situps
300 squats
600m run
Time: 38.03
‘RCMP WOD’
Run 1km – completed in 5 min
100 Pushups – completed at 14 minutes
200 Situps
300 Squats – completed at 39 minutes
Run 1km
I had 200m left at 44:50
squats were slow and lower back was getting sore…should have raised my shoulders more during squats.
‘RCMP WOD’ / scaled
Row 1250m
50 Pushups (Knees)
100 Situps (AbMat, unbroken)
150 Squats (Sets of 10)
Row 1250m
Time 37:31
Thanks Marcel, encouraging as always!
mob wux1
RCMP WOD
run 1 km ( row 625 m )
100 push up
200 sit up
300 squat
row 625 m
32:10
Wod :
1km run
100 pushups
100 situps ( I was hoping for 200)
300 air squats
1km run
Time was 44.15 ish
Thanks for the fun class Amanda!
Great job 5 pm.
RCMP WOD
37:07 Rx
‘RCMP WOD’ / scaled
Row 1250m
50 Pushups
100 Situps (AbMat)
150 Squats (Sets of 10)
Row 1250m
Time: 28:55
‘RCMP WOD’
Run 1km
100 Pushups (55 -100 were from knees)
200 Situps
300 Squats
Run 1km
*Complete each task before moving on to the next. Scale as needed.
39:30mins
‘RCMP WOD’
Run 1km sub 4
100 Pushups 5s diminishing to 1s over time 7ish minutes
200 Situps – quick sets of 10 – 11ish minutes
300 Squats – big chunks with minimal rest – 8ish minutes
Run 1km 5ish
35.13 Rx
Great job 7pm, thanks coach Marcel!
WOD rxd
44:59
No strategy just agonized through the squats
WOD as RX’d
38…46? Sub-39 but after Fred and Josh. 🙂
Great Hero WOD and great welcome back after vacation.
Warm-up + Mobility x 1
Group Warm-up
‘RCMP WOD’
Run 1km
100 Pushups (5s, then 3s, then 2s) Also Hand Release from toes
200 Situps (120, 50, 30 )
300 Squats (all sets of 25 – slow and steady)
Run 1km
51 minutes and something (over the cap but kept going)
Squats – sets of 20 (for future self)
RCMP WOD
Row 1250m
100 push-ups
200 sit ups
300 squats
Row 1250m
Time = 38:09
That rowing made it so much harder
RCMP Hero WOD at CrossFit Moncton tonight was a cough inducing, butt kicker…got er done in 41:57
1km run
100 push-ups
200 sit-ups
300 squats
1km run
*must do in order*
#herowod #rcmp #rip
1km run
100 push-ups
200 sit-ups
300 squats
1km run
Time: 40:04Rx
‘RCMP WOD’
Run 1km
100 Pushups (pushups 55-100 from knees)
200 Situps
300 Squats
Run 1km
*Complete each task before moving on to the next. Scale as needed.
39:30