Moonwalk

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Strength – Weighted Overhead Situps x10

AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees

Rest 1.5 minutes
Complete 3 cycles

Compare to Feb.26/13

Princess in training - Welcome to CFM Holly!

Princess in training – Welcome to CFM Holly!

Categories: WOD's

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34 Comments on “Moonwalk”

  1. Valerie Arseneau
    December 12, 2013 at 7:29 am #

    Mob + WUx1
    Group Mob + group WU

    Strength – Weighted Overhead Situps x10
    20-30-35
    Should have done more weight.

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    Total : 213 reps
    1: 3rds + 2 reverse burpees
    2: 3 rds + 9 lunges
    3: 3 rds + 2 reverse burpees

    Lost focus on round 2. Should of been able to match all rounds. Man that was a leg burner!!

    Like this

  2. Ginette
    December 12, 2013 at 7:41 am #

    Mobility
    Warm up x1
    Group mobility plus group warm up

    Strength: weightednoverhead situps x10:15, 20, 25
    WOD:AMRAP in 3 minutes
    -10 walking lunges
    -10 reverae burpees
    Rest for 90 seconds…..do 3 cycles
    Total score: 157

    Great class Kevin….was certainly a leg burner! Baby pic is pretty cute!

    Like this

  3. Laura K
    December 12, 2013 at 7:58 am #

    Darn it. Holly’s Hollow Rock form is better than mine! Welcome to CFM cutie pie.

    Like this

    • Sarah
      December 12, 2013 at 8:03 am #

      Laura you are too funny!!

      Like this

  4. Francis Lavoie
    December 12, 2013 at 8:07 am #

    Mobility + WU x 1 all strict
    Group Mob + WU

    Strenght: Weighted overhead sit up x 10
    35# – 8 x 35# shoulders got too weak to hold the bar up hurting from 100 hang power cleans yesterday.

    WOD”Moonwalker”
    AMRAP 3 min
    -10 walking lunges
    -10 reveverse burpees (just burpees)

    complete 3 cycles 200 reps
    3+10 lunges
    3
    3+10 lunges

    Like this

  5. Vanessa Champion
    December 12, 2013 at 8:21 am #

    WU and mobility
    Group mobility- much needed hips

    Strength: weighted sit-ups
    15-20-25-25-25
    Fun doing these with you Pam!

    WOD: moon walk
    3min AMRAP
    10 walkin lunges
    10 reverse burpees (burpees)

    3 rounds with 1.5min breaks

    Total 166

    Awesome 7am class today! You guys are great. Thanks for the encouragement Lora!

    Like this

    • Vanessa Champion
      December 12, 2013 at 9:50 am #

      I just notice the weights in the picture by Grace! Wonderful!! Super cute :)

      Like this

      • Vanessa Champion
        December 12, 2013 at 9:28 pm #

        And by Grace I mean Holly! Haha

        Like this

  6. December 12, 2013 at 8:49 am #

    Mobility
    WU x 1 (strict) + 10 KBS + 10 wall balls
    Group stretching

    Weighted Situps x 10
    15-35-45-55-65

    WOD: “Moonwalk”
    - 10 Walking lunges
    - 10 Reverse burpees

    Rest 1:30
    Complete 3 cycles

    Total: 51+52+57=160

    The reverse burpees started clicking in the last round and had less no reps.

    Like this

  7. Maria
    December 12, 2013 at 1:37 pm #

    Strength – Weighted Overhead Situps x10
    20-25-35

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    total 197 reps. Last time got 198! Maybe if I hadn’t started with reverse burpees 2 out of the 3 rounds I would have gotten a PR! Glad I made you chuckle Kevin :)

    Like this

  8. Crystal
    December 12, 2013 at 2:38 pm #

    Strength – Weighted Overhead Situps x10
    20-25-35

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    Total reps…unsure I think 142 or 144 either way it was a tough as always, but happy I made it in. Makes me feel SO much better after I get a good WOD in. Thanks Kevin for the coaching and entertainment! :)

    Like this

  9. Nick law
    December 12, 2013 at 4:48 pm #

    Please cancel my 645 can’t make it stuck at work thanks

    Like this

  10. bradley
    December 12, 2013 at 5:00 pm #

    strength overhead weighted sit-ups
    45lbs
    65lbs
    75lbsx10
    amrap 3 min
    10 walking lunges
    10 reverse burpees
    total 181 rx
    feels great to be back when i can miss this stuff

    Like this

  11. Steph L
    December 12, 2013 at 5:30 pm #

    Mobility
    WUx1

    Strengh: Overhead Weighted situps
    35-40-40

    AMRAP 3min
    10 Walking Lunges
    10 Reverse Burpees
    Rest 1.5
    3 Cycles

    Total: 191 Rx

    Great Job 4:15 Class!

    Like this

  12. Amy Hayes
    December 12, 2013 at 5:35 pm #

    I had to cancel tonight so I did some at home.
    Mobility
    WU ( no pullups)

    WOD with regular burpees
    Score 112
    This was harder than I expected.
    Cashout 1 min plank

    Like this

  13. Julie j
    December 12, 2013 at 6:09 pm #

    Mob
    Wu x 1
    Group mob and wu

    Strength- weighted OH sit-ups x 10
    20-25-25

    Wod moonwalk

    AMRAP 3 mins:

    10 walking lunges
    10 burpees

    Rest 1:30 then repeat for 3 cycles total

    Score = total # of reps = 107

    Like this

  14. December 12, 2013 at 6:14 pm #

    mob wux1 strict
    group wu

    strength weighted OH sit up x 10
    45×10 65×6 65×8 65×7

    moon walk
    AMRAP in 3 min
    10 walking lunges
    10 reverse burpees( reg burpees)
    rest 1:30 min
    complete 3 cycle

    3 round 5 lunge
    2 round 9 burpees
    3 round 5 lunge
    score 189
    30 less from last time

    Like this

  15. Jackie
    December 12, 2013 at 7:02 pm #

    Mob
    Group warm up
    3 laps
    4 sprints
    10Walking lunges
    10 Wall balls
    10 sit ups

    WOD-Rx
    3 min amrap-3 rounds.
    10 walking lunges
    10 reverse burpees

    Score- so I’m kinda stunned most days..I said my score was 95…. Umm no. I did 9 rounds and 5 burpees. So total score 185.

    Great class Jeff
    Thanks for the help on the push ups!

    Like this

    • December 12, 2013 at 7:23 pm #

      Nice seeing you again stranger!

      Like this

      • Jackie
        December 12, 2013 at 7:40 pm #

        Thanks love! Gonna miss seeing your face!

        Like this

  16. December 12, 2013 at 7:30 pm #

    Mob + WU + all that jazz

    Weight OH Situps 10-10-10
    65-75-85

    WOD Rx = 175 reps (70 + 52 + 53)

    Cashout:
    2×10 GHD Situps
    2×10 GHD Hip Ext.

    Like this

  17. Frank
    December 12, 2013 at 7:49 pm #

    wux1
    group wu
    Strength – Weighted Overhead Situps x10
    65-75-85

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 regular Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    total 182 reps
    PR of 6 reps

    Like this

  18. Darrell
    December 12, 2013 at 8:09 pm #

    Wux1
    Got 3 hspu strict with ab mat
    Weight sit up x10
    45 55 65 75
    WOD
    221

    Like this

  19. December 12, 2013 at 8:25 pm #

    Mob + Warm Up x 1

    Backsquats: 8 sets of 4 reps @ 205

    3 laps
    4 sprints
    10Walking lunges
    10 Wall balls
    10 sit ups

    Strength: Weighted situps 10x
    45-65-65×6-65×4

    WOD Rx: 225
    Last time I did this I wrote 253 but I have a feeling I miscounted.

    Great Class Jeff!!!

    Like this

    • December 12, 2013 at 8:30 pm #

      Pat you boogied throughout and did not once rest… That 253 would have been flying!!! Great work tonight!

      Thanks Jeff for great coaching! My IT bands feel fantastic!

      Like this

  20. Jack
    December 12, 2013 at 8:40 pm #

    Wu x 1

    Weighted sit-ups 3×5
    45,65,85×7

    AMRAP in 3 min
    10 walking lunges
    10 reverse burpees

    Rest 1:30
    Complete 3 cycles

    165 RX’d

    Brigitte was beating me first cycle so I had to pick it up.

    Congrats baby on your first RX wod!!

    Like this

  21. Corinna
    December 12, 2013 at 8:47 pm #

    Fun warmup

    Mobility

    WOD: RX

    Total reps:174

    Last time: 181 No PR but just happy I can do reverse burpees…..yeah…

    Great class Jeff!

    Tonight is my 700th class at CFM. Wowsers…..smiles…

    Great picture of Holly!

    Like this

    • Ginette
      December 12, 2013 at 8:51 pm #

      Wow, 700 hundred classes…..that’s huge! Congratulations! :)

      Like this

  22. Shane Hayes
    December 12, 2013 at 8:50 pm #

    Mobility
    Wu x 1
    Group mobility
    Strength weighted situps x 10
    65/ 85/ 95
    Wod: moonwalk
    Amrap in 3 min then rest 1:30 (x 3 rounds)
    10 walking lunges
    10 reverse burpees
    201 reps
    3 rds, 3rds 3 llunges, 3 rds 8 burpees
    Did first 2 cycles reverse burpees but was having a really hard time landing. Switch to regular burpees for last round. I didn’t realize u couldn’t use your hands at all to get up, so I am sure last time I was as last time I had 208. Something else to work at… Lol
    Great class Kevin, great work 6 amer’s!

    Like this

  23. Craig H
    December 12, 2013 at 9:39 pm #

    Mob
    Wu
    Weighted sit-ups with Mario
    3×10 reps
    65,75,85
    Moon walk
    10 walking lunges
    10 reverse burpees
    53,53,53 = 159

    Had a hard time getting the reverse burpees but failed less as the rounds went on.

    Cash out
    Couch stretch
    100 du
    10 Knees to elbows
    10 ring push ups
    3 wall climbs

    Like this

  24. Melissa H
    December 12, 2013 at 9:40 pm #

    Mobility
    WU x 1 (strict)
    Group mobility

    Strength: Weighted sit-ups x 10
    35-40-45
    Thanks for the push Marie-Noelle, I don’t think I would’ve tried such big numbers :)

    WOD: 150 Rx
    First time doing reverse burpees…they were interesting…

    Like this

  25. Sheldon W.
    December 12, 2013 at 10:25 pm #

    Mobility
    Wu x 1
    Group mobility

    Strength weighted situps x 10
    45/ 55/ 60

    Wod: moonwalk
    Amrap in 3 min then rest 1:30 (x 3 rounds)
    10 walking lunges
    10 reverse burpees scaled to regular burpees due to crappy knee.
    244 reps

    Like this

  26. Jenn B
    December 13, 2013 at 8:04 am #

    Mob + Wu
    Weighted sit-ups 3×10
    35-40-45

    “Moonwalk”
    10 walking lunges
    10 reverse burpees
    58+57+52= 167rx

    Like this

  27. Ryan
    December 13, 2013 at 9:12 pm #

    - mob
    - wu x1

    Str: weighted oh sit ups x10…
    45-55-65

    Moonwalk: amrap 3, rest 1.5, 3x
    - 10 walking lunge
    - 10 burpees
    1: 2 + 3 burpees
    2: 2 + 10 lunges
    3: 2 + 1 burped

    Score: 133 reps

    Like this

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