Moonwalk

12
Dec

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!

34 Responses

  1. Valerie Arseneau

    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!!

  2. Ginette

    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!

  3. Francis Lavoie

    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

  4. Vanessa Champion

    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!

  5. 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.

  6. Maria

    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 🙂

  7. Crystal

    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! 🙂

  8. bradley

    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

  9. Steph L

    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!

  10. Amy Hayes

    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

  11. Julie j

    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

  12. 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

  13. Jackie

    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!

  14. Frank

    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

  15. 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!!!

  16. Jack

    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!!

  17. Corinna

    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!

  18. Shane Hayes

    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!

  19. Craig H

    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

  20. Melissa H

    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…

  21. Sheldon W.

    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

  22. Ryan

    – 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

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