Elizafran

26
Jan

Elizafran

Back Squats x3
60-65-70-75-80-85%

15-12-9 reps
Ring Dips
Thrusters (115/80#/65%)

IMG_4399

66 Responses

  1. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Strength: Back Squats x3 (Great sharing the bar Alaina, Maria and Heidi!)
    60-65-70-75-80-85%
    90-95-105-115-120-125#

    WOD: Elizafran
    15-12-9 reps
    Ring Dips (paralettes)
    Thrusters @55#

    Time: 3:35

    Cashout: Scorpion stretch

    Bar holds 40 sec x 2
    Ring holds 20 sec, 10 sec

    Great class Kevin. Good job everyone!

  2. Ginette

    Mobility
    Warm up x2
    Group mobility
    Strength: 35, 40, 45, 55, 60, 65,75
    WOD: Eliza Fran
    15-12-9
    Ring dips scaled to paralettes
    Thrusters #35
    Time 3:24
    Great class everyone and great job 6amers!
    Happy Monday!

  3. Mobility
    WU x 2
    Group Mobility

    Strength: Back Squats x3
    100-110-120-130-135-145 (fun sharing the bar with you strong ladies!)
    WOD: Elizafran
    15-12-9 reps
    Ring Dips
    Thrusters @70#

    Time: 6:33

    Cashout scorpion stretch and 1000m row.

    First time doing unassisted ring dips in a WOD, Last set was a bit sketchy with my lockout at the top. Fun class this morning Kevin!

  4. Group mobility = 35 Birthday burpees πŸ™‚

    Strength: Back Squats x 3
    135(warmpup) 155-175-185-195-205#

    WOD: Eliza Fran
    15-12-9
    Ring dips scaled to paralettes
    Thrusters #65
    Time 5:11

    Thanks for coaching, Kevin.

  5. WU x 2
    Group WU

    Back Squat x 3
    155-175-185-195-215-225

    WOD: ElizeFran
    15-12-9
    – Ring Dips
    – Thrusters – 95#

    Time–> 9:16

    My 2 favorite movements in one workout!(NOT!!!!)

    First time ever I felt like quitting mid WOD while not injured. Thanks for that push 6AM peeps. Doing this by myslef would not have happened. That is why I love CFM!!

    Awesome work morning folks!

  6. Morgan

    Mob+WU x 1 + 35 birthday burpees

    Back Squat x 3
    60-65-70-75-80-85%
    135-155-175-185-205-225-245 #

    WOD “Elizafran”

    15-12-9

    Ring dips
    Thrusters 95#

    5:51

  7. Laura

    Mobility
    WU x 2
    Group WU

    Strength: Back Squats x3
    55-60-65-75-85-90#

    PR? I’ve never gotten above 75# on back squats before due to shoulder pain from the bar on my shoulders (guess I’m a wimp about that). I’m glad I was able to get past that today!

    WOD: Elizafran
    15-12-9 reps
    Ring Dips (paralettes)
    Thrusters @45#

    Time: 4:21

    Cashout scorpion stretch

    Thanks Kevin! Great class this morning!

  8. Christie

    Mob + a very quick WU X1 (ran late!) … made up for it though with group mobility = 35 Birthday burpees πŸ™‚

    Strength: Back Squats x 3
    60-65-70-75-85# (only did 5 sets)

    Eliza Fran
    15-12-9
    Ring dips scaled to paralettes
    Thrusters #45
    Time 5:50

    Cashout: Scorpion Stretch
    Thanks Kevin!

  9. Back Squats X 3

    245-265-285-305-325-345

    WOD with paralettes and 115# Thrusters

    Time – 5:42

    Thanks for sharing the bar today Denis!!

    Thanks for the class Kevin!!

  10. Mob. and WUx2
    Ring Rows at 3 feet out…8+2, then 6+4
    Bar Hang 50 sec.
    Beat swings…7, then 3
    Back Squats x 3
    3 x (90, 95, 105, 115, 120, 125) Great job Kelly, Heidi and Maria!!
    WOD: Elizfran
    15-12-9
    paralette dips
    Thrusters #65
    Time: 5:17
    Great class!! Thanks Kevin!!

  11. Amanda

    WOD with 65# thrusters and ring dips. I scaled my weight back a bit so I could finish in the time cap

    Time: 8:52

    Fun nooner πŸ™‚

  12. Open gym
    WU x 1

    Weighted Ring Rows (feet elevated on box)
    BWx5
    10#x5
    20#vest x5
    25#x4
    30#x4
    35#x4
    BWx11

    WOD:
    – Ring Dips 15-12-9
    – One legged burpees 21-15-9

    Time–> 10:01

  13. WU Γ— 2
    Group MOB

    Strength: Back Squats
    3 x 65, 70, 75, 80, 90 (Missed my set of 95. Out of time.)

    WOD – Elizafran

    15-12-9
    Paralette dips
    Thrusters @ 40#

    4:36

    Massive class this morning…what a great bunch of people. Thanks for coaching Kevin.

  14. Kevin

    Back Squats x3
    135-195-210-230-245-260-275

    WOD Rx’d
    6:20

    Dips – 6-5-4/5-4-3/4-3-2
    Thrusters – 9-6/5-4-3/5-4

    Overhead pressing strength is weak. Still building up.

  15. MOB (abbreviated) slightly late today.
    Group MOB

    Strength: Squat X 3

    135 – 190 -205 – 225- 255 – 275 These are estimates we wen’t a little higher than rx’d. Thanks for sharing with me Mario and Kimmy!

    WOD: Rx’d
    Time: 5:44

    Review/Tip for future me: The thrusters are as bad as you think they will be.

  16. Mob + 20x Scap Pullups + WUx1 + Group WU

    Back Squat x3
    205-225-245-255-275-285#

    WOD = 4:58 Rx … that was rough. Really rough.

    Thanks Kim & CAM for sharing the rack. Great work gang!

  17. – Mob
    – WUx2

    Back squat x3:
    140-150-165-175-190-200

    Elizafran: 15-12-9
    – Paralette dips with 45# plate on legs
    – Thrusters 95#

    Time = 7:38

    … This was the last page of my first book :O πŸ˜€

  18. WU x 2 + Hip Mobility

    Group WU

    Back Squat x 3

    155-175-185-195-215-225

    WOD: ElizeFran

    15-12-9

    – Ring Dips – scaled Parallettes
    – Thrusters 115# – scaled 85#

    Time – 5:25

  19. Frankie

    WU x 2
    Group WU

    Back Squat x 3
    185-200-215-230-245-260

    WOD: ElizeFran
    15-12-9
    – Paralettes (scaled because of shoulder)
    – Thrusters – 95#

    Time: 5:06

  20. Heidi

    Back Squats x 3
    85-95-105-115-120-125

    WOD
    15-12-9

    Ring Dips (on rings with feet on floor in front. One foot length out from rings)
    Thrusters @ 55#
    Time = 5:57

    I never thought I would be excited to do thrusters, but these were the first in months….super happy πŸ™‚ πŸ™‚

  21. Claire

    Back Squats x3
    60-65-70-75-80-85%
    (75,85,95,100,105,110#)

    15-12-9 reps
    Ring Dips Assisted with a box
    Thrusters (115/80#/65%) (60#…. too much.. haha oops)

    time: 6:57

  22. Kimmy

    Strength Back Squat x3
    135 – 190 -205 – 225- 255 – 275
    Always fun sharing the bar with CAM and Mario.

    WOD Elizafran
    15-12-9
    Ring Dips (parallettes)
    Thrusters 80#
    Time- 3:44

  23. Mobility
    Warm up x2
    Group mobility
    Strength: Back squats x 3
    40, 45, 55, 60, 65,75, 85

    WOD: Eliza Fran
    15-12-9
    Ring dips scaled to paralettes
    Thrusters 20#

    Time = 4:37
    cash out – Scorpion stretch

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