Bring a friend on Friday

11
May

Bring a friend on Friday

Friday night is bring a friend night! Bros, Bars and Beer. Admission is a friend. We’ll have a quick presentation on ‘what is CrossFit’, a friendly partner workout (with your friend) and we will have some icy beverages available. GUYS ONLY!! (girls areΒ next Friday)

Back Squats x3
70-70-80-80-80%

5 rounds
10 OH Lunges (115/85#)
15 K2E

*option – kick outs

Compare to May 8/14

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62 Responses

  1. Greg Doucette

    Well first workout and just turned 50!

    Back Squats x3
    45, 45, 55, 55, 55#
    70-70-80-80-80%

    5 rounds
    10 OH Lunges (10#)
    15 K2E (kick outs)
    4 rounds @ 7:58

    cash out 400m run

    Nice to meet all my new friends and so glad I could help out with those birthday burpees

  2. Mobility
    WU x 1 + 50 Birthday Burpees. Happy Birthday and Welcome Greg!

    Strength: Back Squats x3 (nice sharing the bar Matt and Heidi)
    70-70-80-80-80%
    95-105-110-125-125-125#

    WOD: 5 rounds
    10 OH Lunges (55-55-40-40-40#)
    15 K2E (scaled to kickouts)

    Time: 8:25

    Cashout: 400m run

    Good job 6 am’ers! Thanks Kevin πŸ™‚

  3. Rachel

    Mobility
    WU x 1 + 50 Birthday Burpees. Happy Birthday and Welcome Greg!
    Group wu
    Strength: Back Squats x3
    70-70-80-80-80%
    70-70-80-80-80#

    WOD: 5 rounds
    10 OH Lunges (10#)
    15 K2E (scaled to kickouts)

    Time: 6:58

    Cashout: 400m run

  4. Shane Hayes

    Mobility and Wu x 1, crossover symmetry and 50 bday burpees for Greg!
    Strength, back squats
    185/225/280/280/280/320/320 x 3
    Wod 5 rounds
    10 oh lunges @ 115#
    15 k2e
    8:11 rx 29 second pr.
    Had hard time stringing the k2e together.
    Great class Kevin and great work 6 amer’s!!

  5. Jo

    Back Squat x3
    105 125 145 145 165 165 165

    5 Rounds
    10 OH Lunges 85#
    15 K2E (on rings..wasn’t sure I could finish on the bar as my k2e are not great)

    8:51

  6. Morgan

    Back Squats x 3
    70-70-80-80-80%
    135-185-200-200-235-235#

    WOD
    Rx 10:01

    K2E challenge with accuracy, rhythm and forearms strength.

  7. Heather Touchie

    Back Squats x 3
    85-85-90-90-90#

    WOD 5 Rounds

    10 OH Lunges at 25#
    15 Kickouts

    9:38

    cash: 400m run

    Last time I did this workout I could barely do the lunges with the bar. YAYS!

    Thanks Kevin!

  8. Amanda

    Back squats x 3:
    110-110-135-135-135

    WOD with 65# & K2E

    = 12:04ish
    11 seconds longer with 10# more on the OH lunges. I’ll take it.
    I didn’t realize how hard the K2E were going to get, I should have broken them up into smaller sets sooner.

    Nice to see you Tony! Hope you’ll come wod with us in the nooners often! πŸ™‚

  9. Tony Steeves

    Mobility X1 warm up x1 + 400m run
    Squats 3×55# 2×85# (knee swelling/pain)
    Moded up to one leg beginner pistols?!? (Blake)
    Work out was step ups (orange box)
    With 15# bar. One leg.. And knee raises.
    3rds 5.04min.
    Then did an extra 30 knee raises for fitness, plus 400 m cash out….

    Knee is sore and swollen,, feeling frustrated!!!! Not giving up!!

  10. Heather Colleen

    Back Squats x 3
    110-110-130-130# (Then did assisted squats with the purple band. Ohhhh….the burning.)

    WOD 5 Rounds

    10 OH Lunges at 55# first round, shoulder slid funny on the last rep. Then did 5 35# OHL/5 front rack lunges. Then went back to 55# to finish with front rack. It was less disorganized than it looks here.
    15 Kickouts

    8:54

    800m run (No records were set, but I didn’t feel wiped afterwards.)

    And omigod the butt cramps. All day. Randomly. So many butt cramps. Lunges and I are not, and will likely never be, friends.

  11. Gilles

    mob wux1
    +50 b burpees
    back squat x 3
    135×5 wu
    185×3 185×3
    210×3 210×3 210×3
    5 round 75#
    15 K2E
    time 10:38

  12. Mob + WUx2 + 10 mins of couch stretch

    Hang Power Snatch x5
    45-65-85

    Hang Snatch
    95×5
    115x3x2
    135x1x5
    … finally snatching feels decent. Progress.

    Group WU

    Back Squat x3
    185-225-225-260-260-260

    WOD Rx = 11:28
    … +20# and about 2 min slower than last time. OH lunges were tough, took me 2 rounds to figure out I was keeping my weight in the back too much. K2E broken up into sets of 5 until last 2 rounds, sets 3-4

    Cashout: 400m Run

  13. 400m run
    Back squats x3 with Alaina and Tiffany
    115-115-130-130-130# these felt good

    Wod with 55# and kickouts
    6:23
    My triceps…

    400m run
    Great class Steph! Glad to get in for one of yours!

  14. Heidi

    WU x 1 +50 Burpees for Greg. Welcome to CFM 6:00 am crew. Congrats on your first class! You really know how to make an impression πŸ™‚

    Back squats x 3
    WU 95
    105-110-125-125-125

    WOD 5 rounds
    10 OH lunges 65#
    15 K2E switched to kick outs in rounds 2 to 5
    Time 8:36

  15. Cara

    Back Squats x3
    135-150-150-175-175-175#

    WOD @ 75#, K2E on the rings
    Time: 10:47

    K2E took all the time!! OH lunges felt good, had never done them before.

    Thanks Marcel, great job coaching your first class!!

  16. Steph H

    Mob
    WU x1
    400m run

    Back Squat x3 (WU @ 55#)
    105-105-120-120-120#

    WOD : 12min cap 5 rounds
    10 OH Lunges (35#)
    15 Kickouts

    Time: 9.36

    400m run

  17. Janet

    Mob WU and 400m run

    Back Squat x3
    55, 65, 75, 75, 80, 80, 80

    5 Rounds
    10 OH Lunges 20#
    15 kick outs
    8:28

    400m run again

    Great big class for you Marcel πŸ™‚

  18. Alaina

    3:00 Lab
    Mob and WUx 1
    Ring rows at 3 feet out: 10
    Push-ups from toes 10+ 5
    Row 500m. 2:00
    Beat swings x 10
    One TTB today!!
    Thrusters practice: 5 x 35#, 5x 55#
    WOD: Fran
    21-15-9
    Thrusters #65
    Ring Rows 3 feet out
    Time: 6:59
    Thanks for joining me Davis! Thanks Steph πŸ™‚
    This one left a bad taste!!
    4:00 class
    Back Squats x 3
    5x 35#, 3x 85#
    3x (115-115-130-130-130) Nice sharing the bar with Tiffany and Vanessa!!
    WOD: 5 tough rounds
    10 OHLunges #55
    15 kickouts
    Time: 9:44
    Brutal doing these back to back but glad I did it! Thanks for the great coaching Steph!!
    400m hobble

  19. Ryan

    – Mob
    – WUx1

    Back squat x3:
    135(x5)-165-165-185-185-185

    WOD: 5 rounds…
    – 10 OH weighted lunges 75#
    – 15 K2E
    = 11:39, 10 seconds less than last time with 10 more #, lunges felt way worse than I remember but K2E felt way better (still difficult and slow, but more consistent)

  20. Marce

    Back Squat x 3

    135# WU

    200, 200, 230, 230, 230

    WOD

    10 weighted OH lunges scaled to 65#
    15 K2E

    4 rounds + 7 K2E at 12 min cap

    Big thanks to the huge 5 o’clock class, this was the first class I coached (under Kevin’s watchfull eye). Apart from a few technical issues, sorry about the clock, things went well – lots of great energy!

  21. Annie

    Back Squats x3
    70-70-80-80-80#
    70-70-80-80-80%

    5 rounds
    10 OH Lunges (35#)
    15 K2E (kick outs)
    9:50

    cash out 400m run

  22. Hannah

    M+WU+ 400m run
    Group M+WU

    Back squat x3
    70-70-80-80-80%
    85-85-100-100-100lb

    WOD: 5 rounds of
    10 OH lunges 45lb
    15 kickouts

    8:27

  23. Tina W

    400 m run

    back squats x 3
    65-65-70-70-70 #

    WOD

    5 rounds
    10 OH lunges 10#
    15 Kickouts

    4 rounds +8 OH lunges

    cash out 400 m run

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