AMRAP in 4 min
20 Double Unders
15 Push Press (95/65# or 55%)
10 Back Squat
5 Burpees
AMRAP in 3 min
20 Double Unders
15 Push Press
10 Back Squat
AMRAP in 2 min
20 Double Unders
15 Push Press
AMRAP in 1 min
Double Unders
Rest 1 minute between rounds.
This may look long and complicated, but it’s only 10 minutes of work. And it should get easier as you go, right? Make each AMRAP a max effort. Don’t hold back during the first AMRAP to “save some” for the second one. The minute rest may not seem like much, but you’ll be recovered enough to hit each one hard. Good luck!
WUx2
Strength – Back Squats X5
155-175-195-215-225×3
WOD “Subtraction” scaled to 60 singles used 95#
Total –> 184
Great sharing the bar with you Gilles!
Excellent work 6AM crew!
good job gabriel
Ohs 3 rm to 70#
[email protected]#
277 reps
Made the OHS look easy. Very solid!
mobility x 2
strength
shoulder press
95-100-105-110-115
wod at #75
2 rounds 5 push press -125
2 rounds 1 double under-91
1 rounds 11 push press-46
79 double unders
total reps 341
I pushed myself on this one
Mobility
WUx2
Strength – Push Jerks X 5
85-95-105 (first two rounds were push press because I’m a dummy)
WOD “Subtraction” scaled to 60 singles used 55#
Total –> 248
400m run
Hey, I can’t make it to my 6:45 unfortunately.
You can cancel on zen planner (http://crossfitmoncton.zenplanner.com) up to 2 hours before the class. If you need to cancel within 2 hours before the class, comment here to let the coach know (while Kevin is on vacation).
Yeah, just message us if its less than 2 hours before class time. Otherwise you can cancel on your own, like usual.
mobility
Wux1
800m run
Back Squat
185×3-225×2-275-295-305(PR)
WOD “Subtraction”
1. 2 Rounds 6 Back Squats
2. 2 Rounds
3. 2 Rounds
4. 96 Doubles
Total= 397 reps RX
Great work Lance. Nice PR.
Great work and it was AMAZING to watch that PR!! Good Job 🙂
Nice pic Melanie.
WU x 1
800 m run
Shoulder Press x 5
95-100-105-110-120 (PR reps)
Double Under Practice
WOD: “Subtraction”
(scaled to 60 singles, bar @ 95#)
1. 2 Rounds + 30 Singles
2. 1 + 9 Push Press
3. 1 + 60 Singles
4. 100 Singles
Score: 272
Mob
WU x 1
Push Jerk x 5
45-55-65-75-80
WOD: “Subtraction”
Scaled to 60 singles Used 40#
1. 1 Rounds +6 Back Squat
2. 1 + 7 Push Press
3. 1 + 3 Push Press
4. 108 Singles
Score: 257
mobility
wu x 2
strength – Back squats light weight my knee is not cooperating this morning
60×2, 55×2, 35×5, 35×5, 40×8 have to work on my form leaning forward
Thanks Marie-Noelle for the coaching tips
WOD ; “Subtraction”
Scaled to 60 singles Used 35#
1. 1 Round +15 Push Press = 85
2. 1 Round + 2 Push Press = 67
3. 1 Round + 31 singles = 45
4. 200 Singles = 67
Score: 264
cash out – standing Lat stretch
mobility
wu x 2
strength – Back squats x 5
155, 175, 195, 215
WOD ; “Subtraction”
Scaled to 60 singles Used 95#
1. 1 Round +1 Burpee = 96
2. 1 Round + 5 Push Press = 75
3. 1 Round + 4 Push Press = 59
4. 140 Singles = 46
Score: 276
cash out – standing Lat stretch
Mobility
WU X 1
800m run
Back Squat X 5
225-275-295-315-340
WOD with 95# and singles
Rd 1 – 1+10 Back Squats = 95 reps
Rd 2 – 1 + 60 singles (20 DU) = 65 reps
Rd 3 – 1 + 39 singles (13 DU) = 48 reps
Rd 4 – 99 singles (33 DU) = 33 reps
Total – 241 reps
Wux1
800m run
shoulder press x 5
95-105-115-125-140(2)
WOD “Subtraction” @ 95# scaled with single unders
1. 2 rounds + 12 SUs
2. 1 round + 60 SUs
3. 1 round + 15 SUs
4. 135 SUs
Total= 254 reps
Mob.
WU x 1 + 800m run
Back squat – 5 x 70, 80, 90, 100, 105
WOD: Subtraction @ 55# scaled to single unders
.
1. 2 rounds + 44 single unders
2. 1 round + 12 Push press
3. 1 round + 6 Push press
4. 113 single unders
Total: 290
This one felt sooo heavy! (because of yesterday I think 🙂 )
Mobility – lots and lots of mobility (aftermath of yesterday in full swing)
WU x 1
800m run
Strength: Back Squat (x5)
135-155-175-195-205
* felt heavy 🙁 Still tired from yesterday, I think.
WOD as Rx (65#)
4 min AMRAP of 20 DU/15 PP/10 BS/5 burpees
3 min AMRAP of 20 DU/15 PP/10 BS
2 min AMRAP of 20 DU/15 PP
1 min AMRAP DU
Rest 1 min between rounds
Total 117 + 78 + 61 + 80 = 336
*stupid Achilles is grumpy again. Started hurting in 2nd round of DU’s but I was too stubborn to stop. That was dumb….
good job lora
Home the achille is in a better mood tomorrow…
WUx2
Strength – Front Squats X 3
135 145 155 165 170
WOD “Subtraction” scaled to 60 singles used 75#
Total –> 248
Wow did that ever feel great on the shoulders after yesterday!
WU x 1
800 m run
Mob
WU x 1
1000 m row – 3:58
Strength – Back squat
10 x 15, 5 x 35 – 45 – 55 – 65 – 70 which is a 55# pr from the last time I did back squats. Happy knees! 🙂
WOD – Substraction @ 55# and single unders
1 – 1 round + 15 push press
2 – 1 round + 43 SU
3 – 1 round + 22 SU
4 – 1 round + 47 SU
Total reps : 222
Sooooo much skipping! I was finishing my rounds with the skipping and I had to start at the top with more skipping! My left calf was not happy.
WU x 1
800m run
Strength: OHS
15-45-55-65-75-85-95..felt super heavy…yikes!
WOD:
2 rounds + 11 push press= 131
2 rounds + 5 Back Squts= 130
1 round+ 13 push press= 68
double under’s = 94
131+ 130+ 68+ 94= 423
I loved this WOD!!!!
Extra: Max kipping ring dips and 1 minute plank: 5 rounds
Thanks Jeff for coaching!
Holy frig!!! I wish I had stayed long enough to see that! Great job as usual!
Wow.……great score.
Impessive score!
haha i was waiting to see your score i knew you would smoke me. Great job!
MOb
Wux1 800m run
Wod: Subtraction
AMRAP in 4 min
20 Double Unders
15 Push Press @ 45lbs
10 Back Squat
5 Burpees
AMRAP in 3 min
20 Double Unders
15 Push Press
10 Back Squat
AMRAP in 2 min
20 Double Unders
15 Push Press
AMRAP in 1 min
Double Unders
Rest 1 minute between rounds.
Total Rounds 263
2 min skipping
800m run
Strength: Push press x 5
135,145,155,165,175 (5lb PR)
WOD: Subtraction
AMRAP in 4 min
20 Double Unders
15 Push Press @ 95lbs
10 Back Squat
5 Burpees
AMRAP in 3 min
20 Double Unders
15 Push Press
10 Back Squat
AMRAP in 2 min
20 Double Unders
15 Push Press
AMRAP in 1 min
Double Unders
Rest 1 minute between rounds.
Total: 252
Mob – WU – 800m Run
Back Squat 5-5-5-5-5
185-205-235-255-275(PR)
WOD @ 75# = 318
Back wasn’t feeling so great so I decided to scale, good decision, it was still hard. Backsquats in the WOD were the worst part, felt good once they were gone in rounds 3 & 4.
Mobility Wux1
800M jog
Strength dead lift : x 5
135-185-195-200-210
WOD: Subtraction
AMRAP in 4 min
20 Double Unders (scaled to singles)
15 Push Press @ 95lbs
10 Back Squat
5 Burpees
AMRAP in 3 min
20 Double Unders (scaled to singles)
15 Push Press
10 Back Squat
AMRAP in 2 min
20 Double Unders (scaled to singles)
15 Push Press
AMRAP in 1 min
Double Unders (scaled to singles) did 60 singles then switched to doubles and got 5