24
May
Pre-sale
We’re three weeks away from beginning our CrossFit Kids program. Today, we will begin selling punch cards to those who are interested. Your child will receive a 10-punch card, valid for 4 months, for $75. Spaces are limited to the children of current members. Classes are being offered every Wednesday from 5:15 to 5:45pm.
If you have any questions, you know how to reach me.
AMRAP in 15min of:
1 Shoulder Press (95/65)
3 Push Press (95/65)
5 Push Jerk (95/65)
Run 200m
Compare to Sept.14/11
Val plugging away at ring dips
Mobility
Run 400m
WU x 1
Strength: Front Squat
5x 135-155-175-195-215
WOD: AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
8 rounds + 5 push jerks
Yeah for CrossFit Kids!!! Our kiddos love it!!! They are already asking for more days a week! LOL Keep up the great work Corinna, Ron & Kevin!
Hoping to get some more Days 🙂
AMRAP in 15min of:
1 Shoulder Press 50 #
3 Push Press 50 #
5 Push Jerk 50 #
Run 200m- Row 250 M
Total 7 Rounds
Run 400m
WU x 1
Strength
Push Jerk 3’s
70-75-80-85-90
Rx’d
AMRAP in 15min of:
1 Shoulder Press
3 Push Press
5 Push Jerk
Run 200m
Total 8 Rds + 5 PJ
Good job 6:00am crew, I like this WOD!!!
Hasta la vista!! See you in 3 weeks :), Don’t miss me too much LOL!!
Mobility
Run 400m
WU x 1
Strength
Push Jerk 3’s
70-75-80-85-90
WOD
Rx’d AMRAP in 15min of:
1 Shoulder Press
3 Push Press
5 Push Jerk
Run 200m
8 rounds + 5 push jerks
Good JOb 6am crew, I like this WOD.
Hasta la vista!! See you in 3 weeks, don’t miss me too much :)!!
Have a great vacation!!
Emjoy your time away, we’ll miss you!
Oh no 🙁 I didn’t get to say bye. Firstly, GREAT JOB today!!! Secondly, have soooooooooooooo much fun. I will miss ya in the mornings.
Have fun Elba!!!! I will miss you lots!!!!
I was looking for you this morning before I l eft but you were probably getting ready for work. Have a great trip con tu familia! Abrazos y besos & Safe travels to you and Trencho!
Have a GREAT Trip!! I’ll miss you lots 🙂
Happy travels!
Buen viaje y visita con tu familia. 🙂
Have a wonderful time guys!! Think of me….seeing as I was suppose to be with you 🙁 You will be missed xo
Thanks Everyone!!! I’ll miss all of you alot but I am also happy to get to see my family and please work hard while I am eating/drinking/relaxing hard hehe!! 🙂
Have fun!
Have a wonderful vacation Elba. I can just imagine all the wows you are going to get from your family and friends!
Mobility
400 m run
WU x 1
Deadlifts 5X 95-105-120-130-140 PR of 5#
15 min AMRAP
1 shoulder press
3 push press
5 push jerks
200 m run
9 rounds + 5 push jerks @ 45# (which I just realized is 70% of my 5 rep not 1 rep)
My 1st 6 am class : ) The mystery is over hahaha Great joining you, but don’t think I’ll be a regular! Good job everyone!!
May try again at lunch…with same weight to try and complete 10 rounds….or 70% of 1 rep max : )
Snatch Balance x1
45-95-115-125-135-145
Felt a tweak in the shoulder, so stopped there. Old PR is 165.
AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
11 rounds + 100m
Wanted 12, but runs were getting slow by the end of it.
Great job morning crew!
Great Job Coach 🙂
wow, that’s incredible!
WOW. Great score!
Thank ya’s!
Mobility
Run 400m
WU x 1
Strength: back Squat 5’s
120-130-142.5 🙂 – 145-155
WOD: AMRAP in 15min of:
1 Shoulder Press (60#)
3 Push Press
5 Push Jerk
Run 200m (sub’d rowing)
7rounds + 5 push jerks
You’re going to get your moneys worth today everyone – enjoy!
My legs hate me…and they hate you, Kevin. 😉
Glad I’m not the only one!!
400m run
WU X1
Push Press X 5
85-95-105-115-125
AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
7 Rounds+ 5 Push Jerk
Kept pushing through to keep up with Tom:)
Josh excellent push this morning. A big congrats to you on completing your first WOD as RX’d. you picked a tough WOD to do this on. good stuff.
Thanks Tom!!
400m run – 1:33
WU x 1 (subbed pullups and pushups for 3 MUs)
No Strength: Quads needed some Foam Roller love
WOD: AMRAP 15 min of:
1 Shoulder Press (85#)
3 Push Press
5 Push Jerk
Run 200m
8 Rounds + 100m (made it to the paint marker)
I thought I might be able to squeeze out 9+, but my running was poop at the end. …weight was just right, but I have to work on transitioning those pushes together better.
400m run
WU x 1 (Was able to do 10 broken pullups with 1 small skinny yellow band for the first time!!!)
Strength: Snatch Balance
15-25-35-45-50
WOD: AMRAP 15 min of:
1 Shoulder Press (60#)
3 Push Press
5 Push Jerk
Run 200m
9 rounds + 9 reps
I wanted to do this at Rx but Mr. Calculator said no lol!!! I picked up 10 pennies in hopes that I would get that many rounds but the running slowed me down. Oh well, next time. I think if I worked on my running I could do more.
Great work to everyone this morning 🙂
Good job on the pull ups Shannon…i think the skinny band can go very very soon : )
Thanks for the motivation this morning to try to keep up with!!
400m run
WU x1
Strength – Snatch Balance
5×45
5×55
5×55
3×65
2×75
1×85 (not low enough)
1×85 (not low enough)
WOD Rx’d – 7 rounds flat.
The 1st round went great! Everything after that sucked, the push press + Jerks just took my breath on every dip and jump…
Happy vacation Elba and Trent.
Thanks!! 😉
Wu as posted
OHS [email protected] 45,55,65,70 F, 70 f
this is in my to do list, i will get control of the movement before the end of August.
thanks for the pointers Jo 🙂
WOD AMRAP possible 15 mins
7 rounds plus 5 push jerks
that was a tough work out, thanks for the push Josh i needed that
mob
400m
wu x1
Strength- OHS
80-85-90-95-100
AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
10 rounds + 100m
This was a fun one. Energy levels were nice and consistant. Great job 6 am.
Great Job Trent!! 🙂 Enjoy your vacation!!
Random question…. Are we doing a Fight Gone Bad fundraiser workout this year?
I read that CrossFit switched charities and is now promoting “CrossFit for Hope”, June 9th.
http://hope.crossfit.com . Maybe coach knows…
This is exactly what sparked my question to begin with.
Also that WOD looks nasty…
That WOD looks awesome! Except for the burpees. Oh, and the chest to bar pullups…and the thrusters, and the…yup…that WOD looks nasty!
Not as nasty as being sick…
Not this year, but we will be next year.
WOD: AMRAP 15 min of:
1 Shoulder Press (55#)
3 Push Press
5 Push Jerk
Run 200m
8 rounds + 100m run
Good one, the run back to work was the hardest part 🙂
Good Job!! 🙂
Run 400m
Wux1
Wod
11Rnds 3 push press
Crazy score on the WOD Darrell. Well done 🙂
Great score!
Mob, 400 m run, WU x 1
Deadlifts 5 X 95-105-120-130-140 PR of 5#
WOD: AMRAP 15 min
1 Shoulder Press (45#) – calculated my 70% from 5 rep max by mistake
3 Push Press
5 Push Jerk
Run 200m
9 rounds + 5 jerks
AND
Repeated WOD at lunch express with 55# (just over my 70%)
9 rounds even
Lunch heat/sun made run worse, legs are screaming at me this week!!
Nice work! Your legs and arms must be on fire!
Mob
Stretching
Home WOD
“Intro Wod”
AMRAP 10 minutes
5 Push-Ups
10 Sit-Ups
15 Squats
12 rounds + 6 Sit-Ups
Whaaaaat?? Crazy score man! The Machine!
That is n awesome crazy score Bender!
mob
wu x 1
200 m run
WOD: AMRAP 15 min of:
1 Shoulder Press (60#)
3 Push Press
5 Push Jerk
Run 200m
6 rounds plus 3 push jerks
Quite an improvement from September 🙂 I did 6 rounds @ 35.
Quite an improvement indeed Hannah! Wow!
Nice work Hannah!
WUx1 + 400m Run
Snatch Balance: 35-40-45-50 (kinda like those)
WOD: with 45#
6 Rounds + 1 SP + 3 PP + 5 PJ
WU x1 + 400m run
Strength : Clean
5x 35; 5×40; 5×45; 5×50; 5×55
WOD: AMRAP 15 min of:
1 Shoulder Press (30#)
3 Push Press
5 Push Jerk
Run 200m
Did 8 rounds. Sprinted the run because I knew time was running out. Then I had time to spare to try some shoulder press but had no juice left…
Run 400m
WU x 1
Strength: shoulder press
5x 95-105-115-130-145(2)
WOD: AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
9 rounds + 1 shoulder press
PR of 1 round + 1 shoulder press
Nice PR on the WOD, Frankie!
Nice score Frankie!
WU x 1
Strength: OHS X 3
45-65-85-90 (5# Pr) – my wrists felt like they were about to snap!
WOD as Rx’d:
7 rounds +4push jerk
liked this one! 🙂
Nice job on the OHS! My wrists kill me every time. Still waiting for it to get easier. Not holding my breath. LOL
mobility
500m row
WU x 1
front squat 5RM to 90#
WOD: scaled with 40#, no jump on push jerks and 250m row
7 rounds
Clean & Jerk x5
125-135-145-155-165
WOD Rx = 8 rounds
WU x 1
400 m run
Snatch Balance x 5: 50-55-65-65-70
WOD with 55#
8 Rounds + 5 push jerks
Third time I’ve done this WOD, with the exact same score every time. I think I need to shave some time off the running. Was hoping at the beginning of the WOD to do the weight RX’d, but my shoulders were really glad I didn’t. Tough one.
WOD Rx’d
8 + 5 Push Jerks
Great job today 5:30. Impressive show Bender.
WOD @ RX 65 lbs
10 rounds + 9 reps
Last time: 9 rounds even
Great race Jeff! You forced me to push myself so hard that it felt like HELL!
Great job 6:30 crew!
You did amazing tonight! That one was tougher than it looked!
Nice PR Corinna!!
Awesome race Corinna, that was a lot of fun!! You posted a great number!!
Mobility
WU x 1
400m run
Strength: OHS (x5)
45-65-75-85-95-100 (PR reps)
*OHS’s have never felt so good. I didn’t want to stop. Weird. I know…
WOD as Rx
AMRAP 15 min of:
1 shoulder press @65#
3 push press
5 push jerk
200m run
Score = 9 rounds + 5 Push jerks
*This was THE HARDEST WOD I have ever done at CFM. I thought about writing a big ol’ “DNF” next to my name around the 6th round…that’s how painful it was. At one point, not even my pride was enough to keep me going. Whether you know it or not, all the rest of you in the 6:30 class kept me going back to that bar…and back out that door. Your encouraging words and seeing you all persevere was exactly what I needed. Thank you!!
You did great Lora.. Proud you didn’t give up on it and you ended up with a great number!! Well done!!
That is a great score Lora! You will never give up on a WOD regardless of what your mind and body are telling you what to do!
1xmob
400m run
1xWU
Foam roll, lacrosse ball, calf mobility
Snatch balance
45-45-45-65-65-95-95
WOD
10 rounds + 50m run
Awesome work Jeff!
Great score! Solid from start to finish! Well done 🙂
The 5:30 class was on fire tonight. All the push jerks were absolutely stellar!
I second that! Wish my push jerk’s were as picture perfect as the 5:30 class!
Mobility
Run 400m
WU x 1
Strength: Shoulder Press x 5?
85, 95, 115×3
WOD: AMRAP in 15min of:
1 Shoulder Press (95#)
3 Push Press
5 Push Jerk
Run 200m
Total = 8 rounds
Mobility
400m Run
WU x 1
Strength – Snatch Balance
Stopped at 95#
WOD – AMRAP in 15 mins
1 Shoulder Press 95#
3 Push Press
5 Push Jerks
200m Run
Total: 8 Rounds and 50m
Not a PR, but the first time doing this one Rx
Mobility
400m Run
WU x 1
No strength – Did roller and stretching instead
WOD – AMRAP in 15 mins
1 Shoulder Press 45#
3 Push Press
5 Push Jerks
200m Run
Total = 6 rounds + 3 Push Press
That one was tough for me. Thanks Amanda for the push at the end to finish up my run. 🙂
Strength: Practiced snatch balance with light weights, and tested out some presses/push presses/jerks to see how my shoulder was feeling for the wod
WOD: (scaled)
AMRAP 15 minutes
1 Push press (55#), set the bar down, then…pick it back up and:
3 Push presses
5 push jerks
200m run
Total: 7 rounds + 1 push press
Tough one!