There’s still a few of you (you know who you are) that haven’t signed up for the Games yet. Get on it!
Here’s how this season will work at CrossFit Moncton. Every Friday night, starting at 5:30pm, we will have all of our judges available for the Open. We will run heats of the posted WOD until everyone has made it through. Please register in ZenPlanner no later than Thursday at 9pm each week. If you’re not on the list, you may not have a judge assigned to you. The heat lists will be released sometime on Friday afternoon.
Please make every attempt to attend Friday nights. If for circumstances beyond your control, you cannot attend Friday, we will have a couple judges available during the Lab on Sunday’s.
We encourage you to bring friends and family to come watch. There’s a ton of energy in the gym during the Games, so let’s add to it! We’ll also have a little get-together once all the heats are complete each Friday night.
“Katahdin”
AMRAP in 15 min
10 Pistols
15 Pullups
20 Dips
25 Step-ups
30 sec Wall Sit
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols
Compare to Aug.9/12
Cancel my class at 7 pls. I msg Kevin as well.
If I am out of town, say Freddy. And I organize with them, my score still counts? Does the WOD need to be at the home gym?
Le Feb 17, 2014 Γ 12:09 AM, CrossFit Moncton a Γ©crit :
> >
If Im not mistaken you can have your score validated at another affiliate.
Funny, I replied to the email and it showed up here. I learned something new today!
Can’t register for Friday on zenplanner due to my 3/ week attendance limit.
Up hill
3 plus 15 dips
Down hill
3 plus 6 step ups
Ouch!!
Nice work Natacha, tough Wod!
Grwat job Natacha!
Nice work!
Nice work, Natacha.
I miss WODing with you. Sniff sniff
Dido!!
Nice work Natacha!
Wow, you conquered that mountain!
Thanks everyone!
AMRAP 15 min
10 Pistols (Milk crate + 45 + 25 = 17 inches)
15 Pull ups (Ring rows)
20 Parallette Dips
25 Step ups – 20”
30 sec Wall sit
Total rounds = 3 rounds + 4 pistols
REST 5 mins
AMRAP 15 min (same Options)
30 sec Wall sit
25 Step ups
20 Parallette Dips
15 Pull ups
10 Pistols
Total rounds = 2 rounds + 16 dips
So I forgot I had climbed the mountain before. I PR’d on the pistols (did stripper pole before), box height for step ups(18 inches last time), and for total rounds (2R + 11 steps last time) on going up. Going down was no PR on reps, but the same previous PR applies. Pretty happy with this π
Nice!
There are stripper pole pistols?? I didn’t see those as an option…they sound fun! π
There were back then…. not today π
I believe removing stripper pole pistols as an option should never be acceptable.
Good job Chantal, nice pr.
Nice PR! π
Great job Chantal!
good job on your PR
Congrats on the PR!
NIce PR Chantal!!
Nice PR Chantal
Mobility
WU x 2
Group Mobility
Pistol practice
βKatahdinβ
AMRAP in 15 min
10 Pistols (small box)
15 Pullups (rings)
20 Dips
25 Step-ups (20″)
30 sec Wall Sit
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols
Uphill: 3 rounds + 13sec wall sit
Downhill: 3 rounds + 9 dips
Great work everyone!
Great work Kelly, I wasn’t sure if you were ahead of me or not. I was keeping pace with u and Gilles.
Great job Kelly!
Great job, Kelly.
good job Kelly
Look at you racing with Shane! Nice job Kelly.
Wod with 12″ box and 45# weight for pistols
3rds 8pistols & 3rds 4 step ups
Josh! You’re posting again! π
Good boy!
Mob
Wupx2
Katahdin
Amrap 15 mins
2-20sec wall- sit
Amrap 15 mins
2-10dips
Haven’t climbed a mountain in a while!
Happy to have made it down.
Good job Lisa!
Nice work, Lisa.
Wu x 1
Sympathy burpees for Brigitte.
Pistol practice
Wod:
AMRAP 15
10 pistols
15 pull-ups
20 dips (ring dips) huge mistake
25 step ups @ 24″
30 sec wall sit
Score: 3 rounds
Rest
AMRAP 15
30 sec wall sit
25 step ups @ 24″
20 dips (parallets)
15 pull ups
10 pistols
Score 2 rounds + 8 pull-ups
Way to go Jack!
Good job this morning, Jack.
The ring dips instead of parallet dips was killer. It ruined me for the second round. I literally felt I was going to faint in the last few minutes.
The pistols were rough as well. My legs and knees are a mess right now.
Yeah the pistols were hard on my right knee(the one that needs surgery). Then I had to switch to the majority of my step-ups with left leg. Kevin was correct about how your butt will feel if you only use one leg for the step-ups.
Good work Jack, surprised u didn’t try it with the 40# vest! π
I though about it until I tried to do a pistol with it on. I am glad I didn’t try. My knees are not happy with me right now.
Yeah I considered it too. Then thought it was 35 minutes, so no. I should have done regular Pullups. Now next time it comes up I will have to do rings again….
Sympathy burpees. Good boy!
I didn’t do all 50 with her. She got a headstart on me and once she was done I didn’t really see the point of continuing. I got 30 in but I did it with my weighted vest on so that has to count for something.
Welcome back!
Nice WOD for you to return to, good job!
Great Job Jack!
…and all that fresh back from vacation.
Mobility
WU x 1
Group Mobility
Pistol practice
βKatahdinβ
AMRAP in 15 min
10 Pistols (grey box, 2 45#s, 25# on top)
15 Pullups (blue & pink)
20 Dips
25 Step-ups (20β³)
30 sec Wall Sit
3 rounds + 5 dips
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols
3 rounds + 17 step-ups
Thought I was going to die. Still not entirely sure I’m not going to. What a way to start a week! Whoooooooo π
Great results Heather!
Kicked my butt againnnnnnnn.
Nice work Heather!
Good Work Heather!!
Nice flying Spencer!
Mobility
Wu x 1 + some extra mobility
Group mobility and pistol practice
Wod: Katahdin
Amrap in 15 min
10 pistols
15 Pullups on rings
20 parallete dips
25 step ups 24”
30 sec wall sit
3 rounds 15 sec wall sit
Rest 5 minutes
Amrap in 15 min
30 sec wall sit
25 step ups 24”
20 parallete dips
15 Pullups on rings
10 pistols
3 rounds 16 dips
Pullups on rings not necessarily a good idea. Great Wod. Great class Kevin and great work 6 amer’s.
Great job Shane!
You were obviously ahead of me π Nice work!
Not by much!!
Right, because regular pull-ups are just too easy.β¦.great job!
Killer score as usual. I figured I would be a big man and do ring dips instead of parallete dips.
I’m dumb.
Lol, good job buddy. I feel the same way about the ring Pullups they really got sucky..
good race Shane
Group Mobility
Pistol practice
βKatahdinβ
AMRAP in 15 min
10 Pistols (milk crate, 2-25# on top)
15 Pullups (green)
20 Dips
25 Step-ups (20β³)
30 sec Wall Sit
2 rounds + 6 step-ups
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups (green & purple)
10 Pistols
2 rounds + 5 dips
Based on the two rounds, it would appear I am still part way up the side of that mountain.
Handstand hold 1:02
Nice work…..hope you made it down! π
Great work Kevin!
I feel the same way! Good job on a tough WOD
Good job! A handstand hold at the end of that WOD… Impressive π
Mobility
Warm up x2
Group mobility
Practiced pistols
WOD: Katahdin
AMRAP in 15 minutes of:
-10 pistols (black box)
-15 ring rows
-20 dips
-25 step ups
-30seonds wall sit
Total: 3rounds plus 20 dips
5 minute rest
– 30 seconds of wall sit
-25 step ups
-20 dips
-15ring rows
-10 pistols
Total: 3 rounds plus 18 step ups
Fun class Kevin…..great work everyone!!!!
Great job Ginette!
Well done, Ginette.
Way to go Ginette!
good job Ginette
Great job Ginette!
mobility
wu x 2
WOD – ”KATAHDIN”
Up hill
3 plus 5 dips
Down hill
3 plus 11 sec wall sit
Nice work Rachel!!
Nicely done!
Well done.
Great job Rachel!
good job Rachel
Home today with a sick little girl, so I did a home WOD (almost Bindy, but I could only 15 minutes of no snuggling!)
15min AMRAP:
5 Burpees
10 Push ups
15 Squats
9 rounds + 9 push ups
Good job, Andrea. Hope she feels better soon.
Kudos on tackling a WOD at home!
I second that!
mobility
Wux1
Group Mob
Pistol Practice
WOD
First Round: 4 Rounds 8 Pull ups
Second Round: 4 Rounds 23 Sec Wall sit
About a round faster on each one from last time pretty happy about it. Thanks for the race Gillyon!
WOW.β¦very impressive, Lance.
Nice work! I was pumped to be even in the race! You are a machine!
Nice PR!
Nice Lance, great pr!
We were tied a few times on the dips if you disregard the fact that you were always a round ahead of me π
Good job!
Wow Nice Work!!
Holy, that’s a lot of reps.
Bravo!!
Mobility
WU x 1
Group Mobility
Pistol practice
WOD – Katahdin
AMRAP in 15 min
10 Pistols (20″ box)
15 Pullups (jumping)
20 Paralette Dips
25 Step-ups (20β³)
30 sec Wall Sit
3 Rounds
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Paralette Dips
15 Pullups (jumping)
10 Pistols (20″ box)
2 Rounds and 2 Pullups
Nice job Jeff!
Well done, Jeff.
Awesome Job Jeff!
Katahdin
Uphill
2 rounds + 20 sec. wall sit
Downhill
2 rounds + 14 stepups
Nice work!
Warmup (a quickie)
WOD rx’d
1st AMRAP – 4 rounds + 10 dips
2nd AMRAP – 4 rounds
Last time I modified my pistols and had less rounds. Pumped with this PR. π
Great class, Kevin! You are a great coach. Simple and to the point cues. Perfect for me.
Nice job Gillyon, fast
Very impressive results Gillyon! π
Great PR, Gillyon. I agree. He is a great coach!
Thanks guys!
Great Pr! Nice to see u off the box for those pistols!!!
Crazy score!
Wow!
Nice PR Gillyon you were going so fast!!
Gillyon, you are a tiny tank. I can visualize you flying on those pull ups.
Just wicked!
Sweet score! Must’ve been flying…
Mobility
WUx1
Group mobility
Pistol practice – tried ‘rolling’ pistols, yeah right!
WOD: Katahdin
pistols- with 12′ box and ab mat
ring rows (I don’t think I will ever like these!)
step-ups with 20′ box
Going uphill: 3 Rounds + 10 dips
Going downhill 3 Rounds + 13 step-ups
Nice job, Melanie.
Mobility
WU x 1
Group Mobility
Pistol practice
βKatahdinβ
AMRAP in 15 min
10 Pistols (small box +abmat)
15 Pullups (blue)
20 Dips
25 Step-ups (20β³)
30 sec Wall Sit
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols
Uphill: 3 rounds + 12 dips
Downhill: 3 rounds + 20 dips
Nice job Amy!
AMRAP 15 min
10 Pistols (black box)
15 Pull ups (black band)
20 Parallette Dips
25 Step ups β (black box)
30 sec Wall sit
Total rounds = 3 rounds + 10 pistols
REST 5 mins
AMRAP 15 min (same Options)
30 sec Wall sit
25 Step ups
20 Parallette Dips
15 Pull ups (changed to jumping pull ups)
10 Pistols
Total rounds = 3 rounds + 5 second wall sit
mob wux2
group mob
mob wux2
group mob
Katahdin
AMRAP 15 min
10 pistol
15 pull up
20 dip
25 step up
30 sec wall sit
rest 5 min
AMRAP 15 min
30 sec wall sit
25 step up 20 in
15 pull up
10 pistol on a box
only did left leg
right knee was hurting
up hill 3 round 15 sec wall sit
down hill 3 round 20 dips
Nicely done!
Great job Giiles!
WU x 1
group mob
Kathadin
amrap 15 min
10 Pistols (small box with 45# plate + 25# counter weight) I did most of the pistols on my left leg as my right knee was hurting (runners knee)
15 pull ups
20 Dips (parallel)
25 Step ups (24β³)
30 sec wall sit
5 min rest then another 15min Amrap in reverse order
1st: 3 rds
2nd: 2 rds + 1 pullup
No PR from 2012 – did same amount of rounds
Mobility
WU x 1
Group Mobility
Pistol practice
βKatahdinβ
AMRAP in 15 min
10 Pistols (20″ box)
15 Pullups (jumping)
20 Dips
25 Step-ups (20β³)
30 sec Wall Sit
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols
Uphill: 3 rounds + 3 pistols
Downhill: 2 rounds + 9 pistols
SO FREAKING CLOSE! If I had rested 3 seconds shorter at some point between movements I could have gotten that last pistol in!!!!
Awesome job, John! It’s always the last rep that gets you. π
No kidding -_-
Nicely done John!
Mob. and WUx1
Group Mob.
Pistol practice
WOD: Katahdin
Amrap 15 min.
10 pistols with small box, 10lbweight and ab mat
15 ring rows
20 Parallette dips
25 step ups (thought this said sit-ups, thanks Kevin for not making fun of me too much π
30 sec wall sit
Total 4 rounds even
Rest 5 min.
Amrap 15 min.
30 sec. Wall sit
25 step ups 20″
20 dips
15 ring rows
10 pistols
Total: 4 rds. Plus the wall sit…..weird I got more on the second one, must have paced myself too much on the first one
Great class everyone!
Nice work Alaina!
Great totals Alaina!!!
Wow Great work Alaina!!
Great job!!!
Mobility
WU x 1
Group mobility
Pistol practice
WOD:Katahdin
pistols (12″ box + 25# + 10#)
Jumping pull-ups
Up: 3 rounds + 8 pull-ups
Down: 2 rounds + 9 pistols
Farmers carry 53# x 3
Mobility
WU x 1
Group mobility
Pistol Practice (first time) – started to get the hang of these mid WOD, the balance part was really tricky.
WOD: Katahdin
pistols (12″box + 10# + ab mat)
Jumping Pull-ups
Up: 4 rounds + 2 pistols
Down: 4 Rounds + 10 step-ups
Farmer’s carry 50# each x 3
WOD: “Katahdinβ
AMRAP in 15 min
10 Pistols
15 Pullups
20 Dips (Parallettes)
25 Step-ups (20”)
30 sec Wall Sit
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups (“20)
20 Dips (Parallettes)
15 Pullups
10 Pistols
Up : 3 Rounds + 14 Steps
Down : 3 Rounds + 18 Steps
Great work everyone this one kicked my butt… π
Mobility
WU x 1
Group Mobility
Pistol practice
WOD β Katahdin
AMRAP in 15 min
10 Pistols
15 Pullups
20 Paralette Dips
25 Step-ups (24β³)
30 sec Wall Sit
3 Rounds + 4 dips
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups (24″)
20 Paralette Dips
15 Pullups
10 Pistols
3 Rounds + 5sec wall sit
Good grinder tonight my quads will be a mess for the rest of the week. Good race tonight Jason.
On a side note did 105 unassisted pull-ups tonight a pr for me in a wod.
Jen we are going to get on top of the rings before the end of the week.
It was awesome to see you and Jason going face to face on the pistols!!
Great work on your Pull-ups Craig!!!
WOD-katahdin
Scale
Did pistols on small box with ab mat
Did Ring rows
Got 3 rounds and 20sec on uphill
Got 3 rounds and 8dips downhill
*ring rows were really hard for me (5 at a time)
* dips were a huge improvement I blasted through them almost every time
Really enjoyed this WOD
WOD Katahdin (w/ parallettes & 24in box)
Up = 3 rounds + 1 pullup
Down = 2 rounds + 5 pistols
Next time, try not to forget movements order. It saves time. Happened twice, cheated myself out of 3 rounds on 2nd set… Good job everyone.
Mob + Wup x 1 (triedkipping pullups again)
Group Mob
WOD: Katahdin
AMRAP in 15 Min
10 pistols (milk crate + 25lb plate)
15 pullups`(used purple band)
20 paralette dips
25 step ups (20 inch box)
30 sec wall sit
Round 1 = 3 rounds + 3 step ups
Rest 5 min
AMRAP in 15 min
30 sec wall sit
25 step ups
20 dips
15 pullups
10 pistols
Round 2 = 3 rouns + 22 step ups
Need to move faster in transitions – pacing is good, but you gotta keep moving
Arrived late so no WU for me…
Group mobility and pistol practice
Wod: Katahdin
Amrap in 15 min
10 pistols (smallest box & 45# plate)
15 Pullups
20 parallete dips
25 step ups 24β
30 sec wall sit
3 Rounds + 10 pistols
Rest 5 minutes
Amrap in 15 min
30 sec wall sit
25 step ups 24β
20 parallete dips
15 Pullups on rings
10 pistols
2 rounds + 1 pistol
Great Wod thanks Chantal. Great work 5:45.
WU x 1
Amrap in 15 min
10 pistols (unassisted – yay!)
15 Pullups (Blue Band)
20 parallete dips
25 step ups 20β
30 sec wall sit
3 Rounds + 8 pull ups
Rest 5 minutes
Amrap in 15 min
30 sec wall sit
25 step ups 20β
20 parallete dips
15 Pullups on rings
10 pistols
2 rounds + 5 pistols
Last time I did this I scaled my pistols to standing on a box & used a heavier band for the pull ups, and still managed to PR today, so really happy with this. Also first time doing unassisted pistols in a WOD. Legs are feeling those. Once again, it was the pull ups that kicked my butt. FUN WOD, even with the pull ups π
Way to go, Heidi! Yah for pistols! Perhaps I won’t be cheering pistols in the am
Congrats on your PR Heidi! Nicely done π
Great progress Heidi!!
good job on your PR
WOD: Katahdin
AMRAP 15 mins
10 rolling pistols
15 pullups (green band)
20 parallete dips
25 step ups (20″)
30 sec wall sit
2 rounds + dips
rest 5 mins
AMRAP 15 mins
30 sec wall sit
25 step ups (20″)
20 parallete dips
15 pullups (green band)
10 rolling pistols
2 rounds + 3 pistols
First time doing rolling pistols and found them hard, need more practice
Mobility
I was running late so no warm up. π
Pistol practice
WOD with bench for pistols, ring rows & 20″
Uphill 3 rounds 4 pistols
Downhill 2 rounds 9 pistols
Ty Chantal for a great class
Uphill 3 rounds13 dips
Downhill 3 rounds 14 steps
OMG I did a couple pistols… Maybe I should be practicing them…
WOD: Pistols with 12″ box..24″ step ups… Rx pull ups (strung singles together at the end)
Up hill = 3R + 7pull ups
down hill = 3 even
Practice some MU swings with Craig
Mob + WU + Group WU/Mob
WOD: “Katahdin”
AMRAP 15 min
10 Pistols (rolling pistols)
15 Pull ups
20 Parallette Dips
25 Step ups 24″
30 sec Wall sit
Total rounds = 3 + 13 PU
REST 5 mins
AMRAP 15 min
30 sec Wall sit
25 Step ups
20 Parallette Dips
15 Pull ups
10 Pistols
Total rounds = 2 + 6 Step ups
I didn’t make it back down. Went too hard going up.
Wu x 1
Wod:
AMRAP 15
10 pistols
15 pull-ups
20 dips
25 step ups @ 24β³
30 sec wall sit
Score: 3R + 3 sec wall sit
Rest
AMRAP 15
30 sec wall sit
25 step ups @ 24β³
20 dips
15 pull ups
10 pistols
Score 3R + 21 Step ups