If you haven’t heard, we have a big crew headed to the Spartan Race on June 6 in Wentworth. With the price increasing on March 7th, now is a great time to register for it. And to sweeten the pot, we were given a promo code! Enter ‘crossfitmoncton’ during registration to receive 15% off! http://ca-en.spartanrace.com/event-details-38
Shoulder Press
5 x 3 sets @ 80%
EMOTM for 12 min
Pullups
*Score = lowest amount of reps in any given round (that means maxing out in round 1 probably isn’t the best strategy)
Love this pic – way to go Robyn!!
Love the pic!! That was fun!
I can’t WAIT for Spartan Race!!! It was so much fun last year!
What kind of obstacles were there last year? (I need to prepare my neurosis…)
Climb a mountain (twice), climb over walls, climb under walls, climb a rope, throw a spear, monkey bars, jump over fire, pull a rope, traverse a wall, wade through ice, crawl under barbed wire through a stream. Sounds like fun, eh?
Hmmm, fun is a funny word… But hey, no electricity, no lion’s den, no bullets – what’s not to love?
Do it, Heather!!!!
SO FREAKING AWESOME ROBYN !!!! YAY YOU !!!!
Wendy! Where are you?!
Wu X 2 + Mob
Shoulder Press X5 @ 50# ( 80%)
WOD
EMOTM for 12 mins
Pullups scaled to ring rows.
Score is lowest amount of reps in any round
Score = 10 reps every round
Ok holding the hairdryer was a real challenge this morning after all these presses and pullups 🙁
M+WUx2
Group WU
Shoulder press x5
3 sets @ 55lb
WOD: EMOTM/ 12 mins
Ring rows (about two foot-lengths away)
12-12-12-12-12-11-11-11-11-11-11-11
Score: 11
A good little read on how/why tracking your numbers and WOD results helps you and your coaches.
http://library.crossfit.com/free/pdf/CFJ_2015_Numbers_Beers.pdf
Good article Mario. Thanks!
M+WUx1
Group WU
Shoulder press x5
95-105-115-115-115
WOD: EMOTM/ 12 mins
Pullups (Kip)
11-11-11-11-11-9-9-9-9-9-9-9
Great Picture!!
So glad to see this picture Robyn. This was my favorite moment from Friday night 🙂
Shoulder Press x5
WU set then 3 @ 65#
Yesterday’s WOD with my Love
15-12-9-6-3
P. Clean 95#
Burpee over Bar
7:41
My burpee over bar need some work
Spartan Race – Climbing a ski hill (3 times) was SO much fun I’m going to do it again! You should come too 🙂
I’m super excited for the Spartan Race!
Shoulder Press x 5 with my buddy Crystal!
35-55-75 x 4 (oh my!) 70-70
WOD
C2B Pullups
kept 7 each round. Didn’t go to max effort, because of the open Friday night…but wow still brutal! Thanks Patrick!
Press x5
95-95-95 (shoulder still tweaky)
Yesterday’s WOD with my love
15-12-9-6-3
P. Clean 135#
Burpee over Bar
5:53
The inside of my throat feels like it has 3rd degree burns. So much burning.
See ya’ll on Friday!!
And sign up for the Spartan! AROO!!!
Open Gym
Press x 5
95 – 105 – 105 – 105
Deadlift x 3
225 – 275 – 275 – 275 – 275 – 275
3 min of Double Unders … managed 17 once.
EMOTM for 5 minutes of 10 unbroken Wall Balls @25#
Shoulder Press x5
95-105-100-100-100
WOD:10 ring rows each round
I’ll make the journey to the Spartan and cheer everyone on!
Do it with us 🙂
– Mob
– WUx1
Shoulder press x5
45-75-95-105-105-105
EMOTM 12 pull ups…
5-4-4-4-4-4-6-6-6-6-6-6 (first 6 rounds were strict and then my chin stopped wanting to be up so last 6 rounds were kipping but 2 more reps)
mob wux1
group wu
shoulder press x 5
wu 65×6 95×3
3set 100×5 100×5 100×5
WOD
EMOTM 12 min
x pull up
7-7-7-7-7-7
7-7-7-7-7-7 all unbroken
score 7
WUx2
Group WU
Shoulder press x5
45-95-135-130-130
WOD: EMOTM/ 12 mins
pullups – kipping
12-12-12-10-10-10-10-10-10-10-10-10
Score: 10
WU × 1
Double under practice
Group MOB
Strength: Push Press, 3 sets × 5 reps
Warmup set × 2 @35#
3 sets × 5 @ 40#
WOD
EMOTM for 12 min
Ring rows (1 foot out)
12 reps for all sets except 14 on the last one
Thanks for sharing the bar this morning Erika! Great class Mario.
Mob + WUx1
Had Steph smash my hamstrings. I think I cried a little.
Group WU
Shoulder Press x5
45(x10)-95-135-135-135#
WOD (w/ C2B pullups) = 8
Kept 8 for all rounds, all done 4+4, sets at 0:00 and about 0:20 each minute. Makes me a bit more confident for whenever these show up in the Open.
Bench Press x10
95-105-115-125-135-140-145-150-155-160#
Strength – 45 – 75 – 95 WU – 105 – 105 – 105
thanks for sharing the bar Ryan!
WOD – 9 kipping. Might be able to get 10 but those last couple of rounds were tough!
Open gym
Mobility
WU x1
OHS x5
60-65-70-70-70
WOD:
4 rounds
50 double unders
10 OHS (60#)
Time: 14:02
Mob
WU x 1
Shoulder Press x 5
WU(45-55-65) 70-70-70
WOD
Scaled ring row
11 each round
Great class Steph, thank you for helping with Luna 🙂
Mobility
WUX1
Shoulder Press: 3×5 @ 60# Nice sharing the bar with you Tania!
WOD:
EMOTM 12Min
7 C2B Pull-ups and lots of ripes on my hands…
Thanks Pat!!
WUx2
Shoulder Press
5 x 3 sets @ 80%
85#
EMOTM for 12 min
Pullups as Rx’d
Total–>10
12-12-12-12-12-12-12-12-12-10-10-10