We’re running!

25
Nov

We’re running!

EMOTM for 10 min
3 Deadlifts (70%)
9 Over the Box Jumps (24/20″)

4 rounds
400m Run
20 Ring Dips

Check out the results from the last Prep Course!

Check out the results from the last Prep Course!

61 Responses

  1. Mel

    EMOTM for 10 min
    3 Deadlifts (70%) 45#
    9 Over the Box Jumps (24/20β€³) 12

    4 rounds 14:45
    400m Run
    20 Para? Dips

    It was my second class thanks for all the encouragement 6am group.

  2. Ginette

    Mobility
    Warm up x2
    Group mobility…..thanks Heidi! πŸ™‚
    EMOTM for 10 minutes of:
    -3 dead lifts (70%) #80
    -9 box jumps “12”
    (That was a good workout)

    Then……
    4 rounds of:
    -400 m run
    – 20 paralette dips
    Time: 12:03

    Great work everyone, great coaching Mario and special welcome to Melissa and Ellen….you guys did great and welcome to the CFM family! πŸ™‚

  3. Trent

    EMOTM for 10 minutes of:
    3 dead lifts (70%) #225
    9 box jumps 24″

    Wod Rx
    Time – 13:00

    Last 10 ring dips is where I hit the wall. mostly sets of 10 but set of 5 probably would have been faster in the long run.

    My legs are toast, well needed rest day tomorrow.

  4. Amanda

    In case not everyone is aware about the prep class: in the first night of prep class, they do this wod: 10 burpees, then 5 rounds of: 5 squats, 5 pushups, 5 situps, then 10 burpees. At the end of the prep class (5 weeks later), they do it again. The picture shows their first time they did the wod and then when they did it at the end. Aren’t those results incredible? Just 5 weeks!

  5. Tabata plank (10 rounds?!)
    DU’s

    EMOTM for 10 min
    3 Deadlifts (70%) 135#
    9 Over the Box Jumps (24/20β€³)
    Tried to keep this at 45sec/round

    4 rounds
    400m Run
    20 Ring Dips (para dips)

    10:45.

    Overall kills WOD’s but I liked them… Even though I swore a lot. Kinda nice to run in +10 degree weather in November! ☺️Happy days

  6. WUx2

    EMOTM for 10 minutes of:
    3 dead lifts (70%) #245
    9 box jumps 24β€³

    Wod
    1st 2 rounds as Rx’d
    last 2 with paralettes

    Time –> 14:40

    Great work morning peeps!

  7. Heather Colleen

    WUx1

    EMOTM for 10 minutes of:
    3 dead lifts #135
    9 box jumps 20β€³

    WOD
    4 rounds
    Run 400m
    20 Paralette dips

    Time – 11:35

    Holy sweet mother of bjs – my shoulder is still on fire from the dips, my legs are still twitching from the EMOTM.

    I’m LOVING this week of programming!

  8. EMOTM for 10 minutes of:
    3 dead lifts #160
    9 box jumps 20β€³

    This was pretty tough, not much time to breathe! I put faith in my little legs lol

    WOD
    4 rounds
    Run 400m
    20 Ring Dips scaled with feet touching.

    Time = 13:06

    I love the 2 for 1s. Not everyday of course πŸ™‚ Great job nooners, what a great day for some running. Thanks Mario!

  9. Mobility + WUx 1 + 10 DL (empty bar)
    Group mobility

    EMOTM for 10 min
    3 Deadlifts @ 145#
    9 Jump over box @ 20′

    WOD : 4 rounds
    400m run
    20 parallette dips

    14:20

    I actually enjoyed this WOD…Even the runs!? Weird! πŸ™‚

  10. Keith H

    Mobility + WUx 1
    Group mobility

    EMOTM for 10 min
    3 Deadlifts @ 225#
    9 Jump over box @ 24′

    I really love these EMOTM workouts they are a great way to learn pacing

    WOD : 4 rounds
    500m row
    20 parallette dips

    12:59

    This was hard tried to keep a 1:45 pace on the rower, and that went well till the last round when I had to drop to 1:50,

  11. Kevin

    EMOTM for 10 min
    3 Deadlifts @ 275#
    9 Jump over box @ 24β€²

    Mainly 33 sec/round. Last round, managed 22 sec.

    WOD Rx’d
    12:21

    Runs were 1:30-1:40. Dips were sets of 5. Last few were singles.

    LOVED being outside today. It was a breath of fresh air.

  12. Hannah

    M+WU+deadlift practice @ 50%
    Group WU

    EMOTM: 10 mins
    3 deadlifts 70% 95lb
    9 over the box jumps 20″

    WOD: 4 rounds
    400m run
    20 paralettes
    Time: 13:03

    Cashout: calf stretch 2x20sec ea/leg

  13. Ellen

    EMOTM for 10 minutes of:
    -3 dead lifts -70% 50 lb
    -9 over the box jumps β€œ12”

    4 rounds of:
    -400 m run
    – 20 paralette dips
    Time: 13:31

    This was my second class. Thank you so much to Mario and the 6 am crew. Everyone was super nice and encouraging πŸ™‚

  14. Steph H

    Mob/ wu x1/ 10 empty barbell dead lifts

    Group mob

    EMOTM….10 mins
    3 dead lifts 150#
    9 over box jumps (step ups)

    WOD: 4 rounds
    500m row
    20 para dips

    Time: 14.30

  15. Cara

    EMOTM for 10 min
    3 Deadlifts (70%) @85#
    9 Over the Box Jumps (24/20β€³) 20″

    Kept every round between 32-35 seconds
    I seem to always miss deadlift days so stayed light but 70% should be heavier.

    WOD: 4 rounds
    400m Run
    20 Ring Dips (para dips)

    Time: 12:35

  16. EMOTM for 10 minutes
    3 [email protected]#130
    9 over the box jumps
    *Used 18″ box for first 3 rounds, switched to 12″ box when I was unable to complete a set before the next round. I did step overs for 5 rounds and jump overs for 2. For those that know me, using an 18″ box was a huge step for me!*

    WOD:
    4 rounds
    Run 400m
    20 Paralette dips
    Time: 16:46

    Thanks for all the encouragement John and Steph!

  17. Mob + WUx1

    Deadlift WU
    5×135 – 5×185 – 5×205#

    Deadlift 10-10-10-10 reps
    (lift every 3 mins)
    225-245-265-285#

    Handstand Pushups
    AMRAP 5 mins = 39 reps
    (all sets of 5 reps, except last 4)

    Toes-2-Bar
    35 reps for time = 2:22
    (12-10-7-7 reps)

  18. Heidi

    WU x 2

    EMOTM for 10:
    3 Deadlifts @ 115#
    9 over the box jumps
    Early rounds were at 30-35 seconds. Later rounds at 45-50 seconds Fell on the box jumps twice today πŸ™ This warm up to the WOD just about killed me.

    WOD:

    4 Rounds
    400 m run
    20 paralette dips
    Time = 12:25

    Nice to meet Ellen & Melissa this morning. Welcome to the morning crew! Also nice to see Pete back.

  19. Kimmy

    EMOTM for 10 mins
    3 one leg deadlift with 2x 35# KB
    9 one foot line hops

    WOD
    4 rounds
    Row 400m
    20 Dips (parallettes)

    I can’t remember my time exactly and my book is in the car ha
    12:46 maybe…

    That was difficult.

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