We are excited to offer clinics to all members of CrossFit Moncton (and any guests you want to bring). Topics include Pullups, Toes to Bar, Snatch, Rowing, Double Unders, etc. All those nasty little movements you want to improve. The clinics will provide you will tips and drills you will be able to implement immediately. These will happen every 6 weeks.
When: First one is February 12th at 8pm
Topic: Pullups/T2B
Cost: Free with an unlimited membership. Punch cards, 3x/week memberships and guests – $10
To register, sign in to ZP and click “All Calendars” on the left. The event will show up on the calendar for you to sign up.
Overhead Squats
65×5; 70×3; 75×3; 80×1; 85×1, 90×1
Weighted Pullups – 3RM
Cashout – AMRAP 2 min Wall Balls
Love the clinic idea!
Please cancel 6 am
Love this!!!!! Thank you Crossfit Moncton!
Mobility
WU x 2
Overhead Squat
75 x 5
80 x 5
85 x 3
95 x 1
100 x 1
105 x 1
Weighted Pullups x 3: Ring rows to parallel
Cashout: AMRAP 2mins wall balls: 36
Love the pic of Denis! So focused! 🙂
Mobility
WU x 2
Group Mobility
Overhead Squats (nice sharing the bar Nat!)
%65×5,70×3, 75×3, 80×1, 85×1, 90×1
#40×5, 45×3, 50×1, 55×1, 65×1, 70×1
Weighted Pull-ups – 3RM
BW, 2.5, 5, 7.5,10#. Thanks for the push Gilles!
Cashout:
AMRAP 2 min
Wall Balls @14#
37 reps
Great class Mario. Good job everyone 🙂
Excellent work on the pullups..and wow that’s a lot of wallballs!
strong pull up
WU x 1 / Mob
OHS
95(5) – 125(3) – 130(3) – 140(1) – 150(1) – 160(1)
Weighted Pullups x 3
40 – 50 (PR) – 55(1)
AMRAP in 2 min of:
Wall Balls @ 25#
Score: 41
OHS
65% x 5 -110#
70 x 3 -112
75 x 3 – 120
80 x 1 – 130
85 x 1 – 135
90 x 1 – 145
Weighted pull up 3 RM
35#
Cash out AMRAP 2 min
Wall ball
51
OHS
75X5
80×5
85×3
90×1
100×1
105×1
Weighted pull ups ( Ring rows) 3rm
– Ring rows with feet directly under rings
– With heel under the rings (half a foot forward)
– With one feet distance away from under the rings (did a few sets at this place, 3 or 4)
Cashout: AMRAP 2 mins wall balls 14# at 9feet: 20. Was slowed down by a few no reps and a wall ball in the face which hurt my neck… 🙁
one foot distance*** ugh. 🙂
You should stop hitting yourself in the face with a medicine ball… I think I read that in a fitness magazine once.
I can’t do it alone… It’s just so… addicting….I need help Blake, HELP!
OHS
75X5
80×5
85×3
90×1
100×1
105×1
Weighted pull ups x 3
strict
strict with 15# dumbell
strict with 20# vest (never tried 20#, happy!)
Cashout: AMRAP 2 mins wall balls 14# at 9feet 27 recovering from being sick..hard on my lungs
Open gym
Friday’s WOD
5 rounds
5 strict dips
10 KB cleans @ 35#
time = 5:21
Great morning!
Nice work Maria! You are a machine!
LOVE the clinic idea! I might have to change my entire schedule around to finally tackle those &%@#ing T2B.
Overhead Squats with Karen – always fun!! 🙂
%65×5,70×3, 75×3, 80×1, 85×1, 90×1
#50×5, 55×3, 60×1, 65×1, 70×1, 75×(Nope. Felt hurty.)
Fancy Ring Rows – 3RM
3reps at 2 steps out
3reps at 4 steps out (touching edge of mats)
3reps on grey box
Then…it all went downhill. 1 rep here, 1 rep there…
Cashout:
AMRAP 2 min
Wall Balls @14#/9′
44 reps (15-10-5-3-3-3-3-2)
Mobility
WU x 2
Overhead Squat
105 x 5
115 x 5
125 x 3
135 x 1
140 x 1
150 x 1(f)
150 x 1(f) dept was questionable
Weighted Pullups 3RM
20# vest-40#kb-53#-60#-70#
Cashout: AMRAP 2mins wall balls:20# at 10foot
Score–> 42
Great job 6am peeps!
Impr3ssive pullup work Gabe!
very strong pull up
I was totally dreading posting my results here today because OHS are my weakest lift.
I sat and stewed about it for a couple of hours and then realized, I did my absolute best today and there is no failure or shame in that☺️
OHS
35 x5
40 x5
45 x3
50 x not a chance
50 x tried again and no way
Ring rows 3RM
Worked up to toes near the mats. The step before you put your feet up on the box.
Cashout: AMRAP 2 min Wall [email protected]#
Total: 29
Thanks Mario!
Can’t wait for the Clinics!! Very excited about that. Thank you CFM!!!
Tara great job posting when you were not feeling successful. It’s so important that we tie success to effort and not to outcome. “Absolute best” is the goal and every good thing will come from that. 🙂
I agree with Heather! Post result regardless. It’s always fun to look back and see how you did.
Don’t be discouraged by OHS numbers. It’s a hard lift that’s not just reflective of strength but also mobility. It’ll come
MOB + WU X1
Strength: OHS
%65*5, 70*3, 75*3, 80*1, 85*1, 90*1
#40*5, 45*3, 50*3, 55 *1, 60 *1 … wish I had time to try #65. Need to try at an open gym. –>Thanks for sharing Tara and Lise!<–
WOD: Pull-ups 3RM
3reps at 4 feet out. All I got for today 🙂
Cashout: AMRAP 2 mins wall balls at 10#, Score: 25.
You did so great today!!
Thanks lady! You too! I like these types of classes sometimes to help figure some numbers out, I am stiiiiiil trying to get to an open class, hard with time 🙂
I’m posting because Tara did 🙂
WU x 2 + 50 DU’s with my brand new and yet broken yellow rope 🙁
OHS
WU45 – 55-60-65-70-75-80 (1RM has been at 85 forever)
Pullups 3RM
4.5 footsteps out. Thought I could beat that since my WU has been 4 steps out X 10 for a week now, but the feet on the box deal wasn’t happening so I’ll keep at it.
Cashout: 35 @ 14# (I think, books in the car)
OK: I equal parts hate/fear OHS so I was pretty cranky when I saw the site this morning. Then follow that up with Pullups which continue to defy me and add on wbs that I should have been doing daily and haven’t been. Overall my welcome to Monday was going to suck.
But in true Mario fashion the class was great, I got to wod with a bunch of Cft’ers I haven’t seen for awhile and in the end, I didn’t conquer but I did more than I thought I could so I’m putting this one in the “win” column!
Mobility
WUx1 + Extra Shoulder Mobility
Group WU
OHS
65%(5) – 70%(3) – 75%(3) – 80%(1) – 85%(1) – 90%(1)
75# – 80# – 85# – 95# – 100# – 105#
Pullups 3RM:
BW 3×4
Tried a Set with 5# got 1 Pullup!
Cashout: AMRAP 2Min Wallballs @ 14# = 49Reps
Great Nooner Blake!
OHS (based on 215)
140×5
150×3
160×3
170×1
185×1
195×1
Pullups x3
40-50-60 (overhand)
70×2 (underhand)
Max WB in 2 min
68
(first rep was an air ball, but otherwise unbroken)
Thanks Blake.
Your OHS were super-solid today Kevin!
I don’t even have a comment for that ridiculous wall ball score.
I have no comment for the ridiculous OHS weight. Envy… nothing but envy. :l
OHS:
5x 85
3x 95
3x 100
1x 105
1x 110
1x 120
Pullups:
3x BW-5#-10# (overhand)
3x 15# (underhand)
Was surprised at how easy my pullups felt today and then realized that the weight I was pulling up is almost as much as I lost off in the nutrition challenge…. Pullups are easier now!
41 wall balls
Fun nooner!
I love that we are hittin’ so many classes together lately…I get to smack dat a$$ which makes me happy! 🙂
hahaha.…I totally laughed out loud.
LOL! thanks for the ass smacks. They make me lift more, I’m pretty sure.
Mob + WUx1
OHS 45# x10 (3 sets)
… those werent gonna happen today, left shoulder uncooperative.
Weighted Pullups 3RM
BW-30-40-50-60# (PR)
AMRAP 2 mins Wallballs = 54 reps @ 20#/10′
Bench Press
10-9-…-2-1 reps @ 155#
… took about 25 minutes. 10 to 8 were tough, lifted about every 3 mins.
* All pullups done palms out.
** Wallballs were 30 reps unbroken in first min, 10 sec rest, 24 reps unbroken.
mobility
wu x 2
group wu
strength – OHS
40×5. 45×3, 50×3, 55×1, 60×1, 65×1
weighted pullups 3RM- scale ring rows
worked up to small gray box
cash out – AMRAP 2 min
wallball 6# @ 9′
total = 32
OHS
55×5 65×3 70×3 75×1 80×1
Ring Rows
Got one from the box…then laid there for a bit.
Cashout
2 min Wallball
14# total=27
Thanks for letting me sneak in Coach Blake and for the ride Maria! 🙂
“then laid there for a bit” Hahaha – so been there! Think that’s the post-of-the-day!
I think I deserve an ass smack for driving you and not making you climb a snowbank 🙂
Overhead Squats
%65×5,70×3, 75×3, 80×1, 85×1, 90×1
#80×5, 85×3, 90×1, 95×1, 105×1, ran out of time.….
Ring Rows – 3RM
3reps at 2 feet
3reps at 2 feet
3reps on 2 – 45# plates
3reps on 3 – 45# plates
Cashout:
AMRAP 2 min
Wall Balls @20#
27 reps
Thanks for coaching, Mario.
Cancel my 4pm class
WU x 1 / Mob
More Mob instead of OHS
Weighted Pullups x 3
10-15-20-25-30×1
AMRAP in 2 min of:
Standing Wall Balls (no squat) @ 14#
Score: 52
Open Gym
OHS
105 x5
115 x3
125 x3
135 x1
140 x1
145 no dice today. Missed the jerk.
4 Rounds
5 Toes through rings
10 Med ball cleans 14#
15 Lateral jumps
3:30
Mob
WU x2
Group Mob
OHS
45# x5
50# x 3
55# x3
55# x1
60# x 1
65# x 1
Weighted Pullup 3RM
– rings from post position
– from 12 in box
(had to stop was hurting elbow)
Cashout
AMRAP 2mins
wallballs (8#)
Total- 35
Lots of great posts today!
WU × 2
Group MOB
OHS
15 × 5
20 × 3
25 × 3
35 × 1
40 × 1
45 × 1 (PR)
Weighted pullups × 3 (scaled to ring rows)
1 foot out
2 feet out
Feet on grey box for 3 sets
Cashout- wallballs @ 10# and 9′
40
Thanks for sharing the bar and the rings today Rachel. Your OHS were solid. 🙂
Great job on the PR Jackie!
Mobility
Crossover Symmetry (thanks Kevin)
WU x 1
Overhead Squat for a WU set, then switched to front squats due to shoulder pain.
85# x 5
90# x 5
95# x 3
100# x 1
105# x 1
110# x 1
Weighted Pullups 3RM(scaled to Ring rows):
1.5′-2′-2.5-3′ from post
Cashout: AMRAP 2mins wall balls:
24 @ 10# (because Amanda says I’m not allowed to use the 8# anymore)
Atta girl 🙂
mob wux2
group wu
front squat
95x3rep 5 set
weighted pull up
2.5-5-7.5-10-12.5
cash out AMRAP 2 min
wall ball 20#very bad
total 12
Mobility
WU x 2
Group Mobility
Overhead squat
65×5,70×3, 75×3, 80×1, 85×1, 90×1
Weighted Pull-ups – 3RM
BW, 5, 7.5,10#
Cashout:
AMRAP 2 min
Wall Balls @12#
35 reps
MOB
Group Mob
Strength: OHS
110 – 120 – 125 – 135 – 145 – 155
Thanks for sharing Kimmy and Frank!
Weighted Pullups
45 – 53 – 60 – 70
Cashout: Max WB in 2 min
53
Thanks Kevin!
Strength: OHS
15 x5 , 20x 5, 20×5, 15×5, 15×3.
weighted pull ups …..rings
1,2 3,4′ x3
cash out
AMRAP in 2m
wallballs 4# 33. (i was not in agony so it was probably to small 🙂
OHS with Amy! You’re strong lady!
65#x5, 70×3-73×3-80×1-85×2 failed jerks. Was supposed to go to 90 which would have been a pr but the last failed jerk hurt my shoulder. I didn’t push it.
Ring rows X 3
Got to 3 foot lengths + a heel haha
AMRAP 2 mins WB @ 10ft 14#
32 plus a lot of air balls.
DU’s and some bar hangs to end the night
Overhead Squats:
5x 65% @ 40#
3x 70% @ 40#
3x 75% @ 45#
1x 80% @ 50#
1x 85% @ 50#
1x 90% @ 55#
Weighted Pullups
Tried a pullup for fun. Got almost half way. Not there yet!
Ring rows – 3x 1 step ahead (too easy)
3x 2 steps ahead
3x 3 steps ahead (was doing the situp movement for the last few inches. Need to focus on getting the elbows behind me and staying straight).
3x 3 steps ahead
3x 3 steps ahead
3x 3 1/2 steps – all three were no reps, because I didn’t touch at the top.
Cashout: 2 min of Wallballs…
10# and 10′
37 reps
WU x 2
group mob
OHS
110(5) – 120(3) – 125(3) – 135(1) – 145(1) – 155(1)
Weighted Pullups x 3
35-40(2)-40(2)-40(2)
AMRAP in 2 min of:
Wall Balls @ 20#
Score: 35
MOB
Group Mob
Strength: OHS
95 x5- 110 x3-120 x3- 125×1 – 135 X1 – 145 x1
Then because that felt good and the boys had 155# on the bar I thought I’d give it a go. And that felt good so I did 3 reps. Previous PR was 150# for 1.
Thanks for sharing the bar Frankie and CAM!
Weighted Pull-ups 3RM
Subbed ring rows. Worked my way to 3 foot lengths from rings.
AMRAP 2mins WallBalls
20# ball 10″ line = 32 (a couple didn’t quite make the line…)
Nice ohs pr!
So strong Kim! Woohoo PR! Great job
That’s REALLY impressive Kimmy. Wow!
Overhead Squats
65×5; 70×3; 75×3; 80×1; 85×1, 90×1 %
65×5; 70×3; 75×3; 80×1; 85×1, 90×1 #
Weighted Pullups – 3RM
worked on trying to get 3 strict pull ups…tried both grips. still at 2.5, can’t quite finish 3 strict.
Cashout – AMRAP 2 min Wall Balls
14# and 10′
Score: 43
Legs were burning after those and had a slightly bloody lip, always lands on my face at least once, doesn’t matter how many I do…1 of them is hitting me in the face.
Thanks for the class and goal coaching Chantal!
I’m so glad to hear a couple of people post about that. Because I got wacked in the face by a Wall ball today too
Lab:
Mob. and WUx 2
Ring rows 4 feet- 6, then 4
Then ring rows with feet on small box- 3, then 7 @ 3 feet
Hip Mob.
Bar Hang 55 sec.
Front Squat:
5x 45, 3x 95, 3 x 105, 1x 115, 1x 125, 1x 135 PR # 5
Handstand 25 sec
10 TTRings!!!
1000m row 4:08
Single skipping until miss: 150, 100, 30(distracted by Holly…she is just too sweet), 116 🙂
OHS
5x 35, 50
3 x 55, 60
1x 65, 70, 75, 80
Wanted to try for a PR but after asking Steph first, realized I needed to wait 🙂 Thanks Steph!!
Weighted pull-ups:
3x (2 feet out, 3 feet out, 4 feet, small box, 5 feet out (2) found my max
2 min. Wall Balls #14
Score: 34
Great class!!!!!
Awesome work Alaina!
OHS
65 x 5
70 x 3
75 x 3
80 x 1
85 x 1
90 x1
Strict Pull ups @ body weight: Completed 4 sets of 3 reps.
First time doing these with the regular pull up grip, as opposed to the chin up grip
2 minutes of Wall Balls: 10# @ 10′ = 40 reps
Cash out: 1 hour Yoga Class 🙂 🙂
Happy you gave the regular grip a tried! And it worked! Who knew!
Try***… Autocorrect.
WU x 2
Mobility
OHS
90 x 5
95 x 3
105 x 3
110 x 1
115 x 1
120 x 1
Weighted Pull-ups x 3 – 30#, 35#, 40# x 2
Cash out – 44 reps @ 14#
Yoga
Mob + WU
OHS
65%x5 – 70%x3 – 75%x3 – 80%x1 – 85%x1 – 90%x1
35-40-40-45-45-50
Pullups 3RM:
BW 3×4 (last set was with chin up grip)
Cashout: AMRAP 2Min Wallballs @ 8# = 39Reps
Fun Class! Thanks Kevin 🙂
OHS
65% x 5 -15
70 x 3 -20
75 x 3 – 25
80 x 1 – 30
85 x 1 – 35
90 x 1 – 40
Weighted pull up 3 RM
Ring rows worked on from 3 feet out to small box
Cash out AMRAP 2 min
Wall ball
56