Shoulder Press 3-3-3-3-3
45×5-65-75-85-95×1
There is definitely something wrong with shoulder press progress. “Head through, head through!” I know. And I try but it’s like my shoulders lock in and stop my head from going through. Shoulder flexibility maybe? Or simply weak shoulders?
Alright the WOD:
Max rounds in 4 minutes of:
100m Run
5 Hang Power Cleans (135/95#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
Total reps: 124
Patrick
oops, that was @ 135lbs
krista
nice pose on picture 79 there kevin
Back Squat x1
95-135-155-175-180(f)
didn’t quite make my old PR today, got stuck in the hole too low. next time!
WOD: aka ‘holy mutha with a capital F’
Max rounds in 4 minutes of:
100m Run
5 subbed deadlifts for sore shoulder (135#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
total reps: 114
awesome race Heidi! and crazy sprinting Stephanie!
Cecile
Hi Kevin, I am swamped with work right now and won’t be able to make my 4:15 today. Sorry:)
Sonia
Oh Kevin you are cruel!!!
Kevin
Me?! For what???
Gerard
Hey Kevin I’m not sure my throat and lungs can handle the running yet but Id like to come in and do some stretching do a few rounds of the warm up to say Im doing something is that cool if I do that this eveining some time ? My voice is almost back
Kevin
That would be great Gerard. See you at 5:30.
Jane
Hi Gym Guy,
I don’t normally do this but I’ve decided to go at 5:30 today instead of 6:30. Could you please take me out of the 6:30? Thank you. 🙂
Joanna
WU x2
Strength – Push Press x1
60-65-70-75(PR)-80(PR)-85(PR)
Yay for shoulders!
Max rounds in 4 mins
100m run
5 Hang Power Cleans #75
7 Burpees
Rest 1 min repeat 4 cycles
Total reps-97
You should all thank Kevin for changing this workout…otherwise you would have been doing 10 burpees…see he is nice…sometimes
Heidi
Joanna…you’re going PR crazy these days. A 15 lb PR on push press is impressive. Kevin must have you eating your wheaties….er vegetables & protein. Great job!
Gabrielle
Congrats Joanna 🙂 like someone said to me once, you’re freakishly strong for your size 😀
Jamie
CFWU x 2
Strength – Push Jerk
3-3-3-3-3
95-115-125-135-135
WOD – This would be my most challenging WOD to date… Very proud I completed all 4 rounds.
Max rounds in 4 mins
100m run
5 Hang Power Cleans #115
7 Burpees
Rest 1 min repeat 4 cycles
Total Reps – 103
Amanda
Very disappointed I’m not working out today. 🙁
Guy
CFWU x 2
Push press
3-3-3-3-3
65-95-115-135-155pr
WOD: Max round in 4 minutes
run 100m
5 hang power clean # 135 (big boy weight) 8)
7 burpees
rest 1 minute
repeat 4 rounds
total 96 + 3 100m (They should count for something.)
Good one Coach!
Heidi
100 m run was the worst of it for me and I wanted the freakin’ credit!
Guy
Thank You!
Kevin
No reps for you!
Gabrielle
Guy your cleans looked really good for such a heavy weight and tough WOD. Good job!
Heidi
Warm Upx 3
Dead Lifts @ 3 Reps
115-135-150-160-170
WOD:
Max rounds in 4 minutes of:
100m Run
5 subbed deadlifts for (135#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
total reps: 106
Ug…that was a tough one. Thanks for the push Krista. It was good t.o have someone subbing the hanging power cleans for dead lifts along with me
Jeff
Push Jerk – 5RM
95-115-135-150 (PR for reps)
WOD (135#) –> 100 reps [and 2 extra runs]
That’s the worst I’ve ever felt during a workout. Way to go Jane! Patrick, Darrell and Kevin you guys put up some incredible totals! Congrats to everyone who tackled this tough one today!!! 😀
Welcome to your first class Linda!
Marcel
You’re right Jeff it sucked royally. Found it real tough to catch my breath.
WOD (65#) AMRAP in 4 minutes (Repeat 4 cycles with 1 min. rest in between)
100 m Run
5 (Split) Hang Power Cleans
7 Burpees
96 Reps 😀
Ouch!! Great job Jeff!
YAY LINDA for your first workout!! Proud of you! You’re going to do great!
Marcel
Maybe tomorrow you’ll have matching bruises?
Liam
WU x 2 (sub deadlifts for pullups)
Strength = Back Squat x 1
1-1-1-1-1
135-145-155-165(PR)-185(PR)
WOD:
Max rounds in 4 minutes of:
100m Run
5 Hang Power Cleans (125# and lower)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
Total reps: 105
Got one HPC at 125#. Tried a bunch more and just didn’t have it left in the tank today. Kevin helped me drop to 115#. Just managed to get in the remaining 4…ON MY FIRST Round!!! I did the 2nd round with 115 barely. At the break I knocked it down to 105 and finished the WOD. I’m just fried today.
Great Job 6:30 crew!
Marcel
Great perseverance Liam and awesome total after all that!
Marcel
CFWU x 2
Overhead Squat x 5
45-50-55-65-75
WOD: Max round in 4 minutes
run 100m
5 hang power clean # 100 (lil’ boy weight)
7 burpees
rest 1 minute
repeat 4 rounds
total 98
Really difficult to catch your breath on this one. Welcome Linda and great job on your first workout.
Gerry
warmup *2
Back Squat * 5
75/ 85/ 105/ 115/ 125
WOD: Max cycles in 4 minutes
All reps count but run does not.
run 100m
5 hang power clean 85 lbs
7 burpees
rest 1 minute
repeat 4 rounds
total: 99 reps
Great work out Linda on your first Wod and first full session.
Gabrielle
Warm up times 2
strength shoulder press 1s
55-60-65-70-75(PR) 80(PR) woohoooooooo!!!!
WOD 100 m run
5 hang power cleans (65#)
7 burpees
total 111
Excellent work on this tough WOD 4:15 and 5:30 crew! So proud to workout with you guys and gals 🙂
Gabrielle
Oh and welcome to Crossfit Moncton Linda 🙂 looking forward to meeting you!
Kevin
Awesome press PR!
Gabrielle
Thank you everyone! I was really happy about this one 😀
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…
Hi Kevin, second morning in a row…I apologize but I won’t be able to make it today I had booked for 3:15.
Here are some pictures from the Adventure Race that Pierre and I did!
http://www.smugmug.com/gallery/12530461_Tuxxx#898948391_gPKss
http://pauljordanphotography.smugmug.com/
Nice work Pierre and Kevin!!
Shoulder Press 3-3-3-3-3
45×5-65-75-85-95×1
There is definitely something wrong with shoulder press progress. “Head through, head through!” I know. And I try but it’s like my shoulders lock in and stop my head from going through. Shoulder flexibility maybe? Or simply weak shoulders?
Alright the WOD:
Max rounds in 4 minutes of:
100m Run
5 Hang Power Cleans (135/95#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
Total reps: 124
oops, that was @ 135lbs
nice pose on picture 79 there kevin
Back Squat x1
95-135-155-175-180(f)
didn’t quite make my old PR today, got stuck in the hole too low. next time!
WOD: aka ‘holy mutha with a capital F’
Max rounds in 4 minutes of:
100m Run
5 subbed deadlifts for sore shoulder (135#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
total reps: 114
awesome race Heidi! and crazy sprinting Stephanie!
Hi Kevin, I am swamped with work right now and won’t be able to make my 4:15 today. Sorry:)
Oh Kevin you are cruel!!!
Me?! For what???
Hey Kevin I’m not sure my throat and lungs can handle the running yet but Id like to come in and do some stretching do a few rounds of the warm up to say Im doing something is that cool if I do that this eveining some time ? My voice is almost back
That would be great Gerard. See you at 5:30.
Hi Gym Guy,
I don’t normally do this but I’ve decided to go at 5:30 today instead of 6:30. Could you please take me out of the 6:30? Thank you. 🙂
WU x2
Strength – Push Press x1
60-65-70-75(PR)-80(PR)-85(PR)
Yay for shoulders!
Max rounds in 4 mins
100m run
5 Hang Power Cleans #75
7 Burpees
Rest 1 min repeat 4 cycles
Total reps-97
You should all thank Kevin for changing this workout…otherwise you would have been doing 10 burpees…see he is nice…sometimes
Joanna…you’re going PR crazy these days. A 15 lb PR on push press is impressive. Kevin must have you eating your wheaties….er vegetables & protein. Great job!
Congrats Joanna 🙂 like someone said to me once, you’re freakishly strong for your size 😀
CFWU x 2
Strength – Push Jerk
3-3-3-3-3
95-115-125-135-135
WOD – This would be my most challenging WOD to date… Very proud I completed all 4 rounds.
Max rounds in 4 mins
100m run
5 Hang Power Cleans #115
7 Burpees
Rest 1 min repeat 4 cycles
Total Reps – 103
Very disappointed I’m not working out today. 🙁
CFWU x 2
Push press
3-3-3-3-3
65-95-115-135-155pr
WOD: Max round in 4 minutes
run 100m
5 hang power clean # 135 (big boy weight) 8)
7 burpees
rest 1 minute
repeat 4 rounds
total 96 + 3 100m (They should count for something.)
Good one Coach!
100 m run was the worst of it for me and I wanted the freakin’ credit!
Thank You!
No reps for you!
Guy your cleans looked really good for such a heavy weight and tough WOD. Good job!
Warm Upx 3
Dead Lifts @ 3 Reps
115-135-150-160-170
WOD:
Max rounds in 4 minutes of:
100m Run
5 subbed deadlifts for (135#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
total reps: 106
Ug…that was a tough one. Thanks for the push Krista. It was good t.o have someone subbing the hanging power cleans for dead lifts along with me
Push Jerk – 5RM
95-115-135-150 (PR for reps)
WOD (135#) –> 100 reps [and 2 extra runs]
That’s the worst I’ve ever felt during a workout. Way to go Jane! Patrick, Darrell and Kevin you guys put up some incredible totals! Congrats to everyone who tackled this tough one today!!! 😀
Welcome to your first class Linda!
You’re right Jeff it sucked royally. Found it real tough to catch my breath.
WU x 2
Push Jerk 5RM -> 45-55-65-75-85(Failed Set)
WOD (65#) AMRAP in 4 minutes (Repeat 4 cycles with 1 min. rest in between)
100 m Run
5 (Split) Hang Power Cleans
7 Burpees
96 Reps 😀
Ouch!! Great job Jeff!
YAY LINDA for your first workout!! Proud of you! You’re going to do great!
Maybe tomorrow you’ll have matching bruises?
WU x 2 (sub deadlifts for pullups)
Strength = Back Squat x 1
1-1-1-1-1
135-145-155-165(PR)-185(PR)
WOD:
Max rounds in 4 minutes of:
100m Run
5 Hang Power Cleans (125# and lower)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
Total reps: 105
Got one HPC at 125#. Tried a bunch more and just didn’t have it left in the tank today. Kevin helped me drop to 115#. Just managed to get in the remaining 4…ON MY FIRST Round!!! I did the 2nd round with 115 barely. At the break I knocked it down to 105 and finished the WOD. I’m just fried today.
Great Job 6:30 crew!
Great perseverance Liam and awesome total after all that!
CFWU x 2
Overhead Squat x 5
45-50-55-65-75
WOD: Max round in 4 minutes
run 100m
5 hang power clean # 100 (lil’ boy weight)
7 burpees
rest 1 minute
repeat 4 rounds
total 98
Really difficult to catch your breath on this one. Welcome Linda and great job on your first workout.
warmup *2
Back Squat * 5
75/ 85/ 105/ 115/ 125
WOD: Max cycles in 4 minutes
All reps count but run does not.
run 100m
5 hang power clean 85 lbs
7 burpees
rest 1 minute
repeat 4 rounds
total: 99 reps
Great work out Linda on your first Wod and first full session.
Warm up times 2
strength shoulder press 1s
55-60-65-70-75(PR) 80(PR) woohoooooooo!!!!
WOD 100 m run
5 hang power cleans (65#)
7 burpees
total 111
Excellent work on this tough WOD 4:15 and 5:30 crew! So proud to workout with you guys and gals 🙂
Oh and welcome to Crossfit Moncton Linda 🙂 looking forward to meeting you!
Awesome press PR!
Thank you everyone! I was really happy about this one 😀
YAY GABRIELLE!!!! 😀
way to go Gabrielle! that’s a fantastic PR
Nice PR!
Push Jerks x3
45×10
135-155-175-195-205(PR for reps!)
WOD
Cycle 1 – 3 rounds+5 HPC
Cycle 2 – 3 rounds
Cycle 3 – 3 rounds
Cycle 4 – 3 rounds
Total reps – 149
Killer!!
Thanks for the encouragement Everyone!
Yay for posting!
Warm Up x2
Push Press x5
50-55-65-75(4 only)-75
WOD:
Max reps in 4 min
100m run
5 Hang Power Cleans (65)
7 Burpees
4 Cycles
Total: 103
This wasa tough one!!! Welcome Linda, you did a great job.
Kevin, you and Darrell really rocked this one – as usual 😀 Good job!!!
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