EMOM 7mins
5 RKBS(started with 50#, next round did 60#, but Kevin still wasn’t happy, so I did the remaining rounds with 70#. Thanks Amanda for sharing with me 🙂 )

Nooner
DL @ #155
Wod @ #60
Tweaked back and it all ended there.
Cashout whine alot and ice, whine then ice reapeat…you get the picture.
Thanks Mr.Wood for the laughs and great class.

RKBS 70#

Deadlifts 210#

Cashout 800m run:

3:06

Mobility

WU x 1 + 350m row

Group Mobility

Strength: Deadlift

5×5 @ 70% = 155#

WOD: EMOTM for 7 min

5 Russian KBS @60# – 1 round swapped with Gilles for 70# 🙂

Cashout: 800m run 4:01

Great class Shane. Good job everyone!

Strength: Deadlift

5×5 @ 70% = 205#

WOD: EMOTM for 7 min

5 Russian KBS @80#

Cashout: 800m run 3:30

Deadlift 5×5 @ 150#

EMOM 7 – 5 KBS @ 80#

800m run – 3:43…I have no idea what my 800m PR would be but I think this is a fast time for me?

That is fast! Heavy KB too!

WUx1 – 350m row

Group Mob

Deadlift

5×5 @ 70%

270# (Use regular grip)

EMOM 7 min

5 Russian KBS 106# (2×53#)

Cashout: 800m run –>3:08

Great work moning crew!

Awesome Newsletter! Way to go Bill!

Open gym

Holleyman

Scaled to 15 rounds

5 Wallballs @ 14#/10′

3 HSPU with 10# + abmat

1 Power clean @ 115#

19:39

I wouldn’t want to attempt 30 rounds of this!!

Super pumped for the Paintball activity!! 🙂

Wod-800m max run-3:00

Double 50’s rkbs

Deadlift-240

Deadlift 5×5 @ 90#

EMOM 7 – 5 KBS @ 60#

800m run – 4:49

Deadlift 5×5

175#

EMOTM 7min

5 KBS

60#

800m run

time = 3:23

Mob, WU, 350m row

Group mob

Deadlift WU @ 150, 180

5×5 @ 210

EMOTM 7

5 Russian KBS 70#

Cashout – 800m run: 4:21

Only the second time I’ve done more than 50# on swings 😀

Did things a little backwards during the open gym.

Deadlifts x 5

135-225-255-280-280-280-280-280

Run 800m

2:41

EMOM 7 min

5 RKBS

Used 2×60#

Did the Wod at Work Gym during lunch.

Deadlift

5×5 @ 70%

(190×5 Wu) 270# (Use Hook grip)

EMOM 7 min

5 Russian KBS 100# (2×50#)

Did a leg flexion.

20# x 20

30# x 15

20# x 10

WU x 1, MOB and 350 M Row

Group MOB

Deadlift

5×5 @ 70% = 115#

EMOM 7 min

5 Russian KBS, 6 rounds @50#, one round at 53#

Cashout – 800 M Run (so happy it wasn’t one of those leg burner cashouts after yesterdays squat marathon)

Excellent newsletter about our CFM brother Bill. 🙂

Thanks for the class Coach Shane.

Mobility+WUx1+350m row

Group Mobility

Deadlifts

5×5 @ 70% (65#)

EMOM 7 mins

5 Russian Kettlebell Swings per min at 40#(PR)

Cashout: 800 m run (time was 4:55)

Great class 🙂

Mob

WU x1

350m row

group mob

Deadlifts

5 x5 @ 160#

wu @ 115# & 135#

EMOM 7mins

5 Russian KBS 50#

Cashout: 800m run 5.13

sleepwalker stretch

Migraine today, so careful with form and no running.

DL 5×5 @155

RKBS @ 70#

1000m row in 4:14

Thanks for rowing with me Tracey!

Mob and WU x1350m row

Deadlifts

5 x5 @ 105#

wu @ 85 # and 95#

EMOM 7mins

5 Russian KBS 53#

Cashout: 800m run 4:58

sleepwalker stretch

Great article Bill!

WUx1 – 350m row

Group Mob

Deadlift

5×5 @ 70%

280# (used sumo stance as back was rounding too much)

EMOM 7 min

5 Russian KBS

80# – 40#x2 – 50#x2 – 53#x2- 53#x2 -53#x2

Cashout: 800m run –>3:53

Deadlifts

5×5 @145#

EMOM 7mins

5 RKBS(started with 50#, next round did 60#, but Kevin still wasn’t happy, so I did the remaining rounds with 70#. Thanks Amanda for sharing with me 🙂 )

1000m row: 4:54

Really fun nooner. Great energy!

Deadlift

5×5 @ 70%

145lbs#

EMOM 7 min

5 Russian KBS (heavy)

Used 70# (next time go heavier)

Cashout

1000m row – 4:29

Thanks for the company on the rower Heather:)

Deadlifts @ 175#

Russian KBS first round @ 70#, the rest with 80#

800m run: 3:09

Someday, when my legs aren’t so broken…I hope to break 3 min.

Thanks Chantal

– Mob

– WUx1

Deadlift x5

165-195-225x5x5

EMOTM 7 –> 5 Russian KBS @ 70#, should have gone heavier

800m run = 3:29

MOB + WU x1 + 350m row

Group mob

Deadlift WU @ 95, 115

5×5 @ 130

EMOTM 7

5 Russian KBS First 3 minute at 60#, last 4 minutes at 70#

Cashout – 800m run: 5:46 🙂 this isbthe first time I have done 800m in less than 8 minutes, so proud of myself. Thanks everyone for a great class.

Sleepwalker stretch

Awesome job!!!

Huge improvement on the run Nick.

mob wux1 +350 m row

deadlift 5×5 185×5 3 set

EMOM for 7 min

5 Russian KBS 70 #

cashout 800 m run

time 4:39

Mobility

WU x 1

Group Mobility

Strength: Deadlift

WU @ 185# & 225#

5×5 @ 70% = 260#

WOD: EMOTM for 7 min

5 Russian KBS @ 80#

Cashout: 800m run time – 3:46

Fun getting one last chance to WOD with Julie before she’s off to UNB.

Deadlifts 5 X 5 @ 285

Russian KBS – 1 round @ 80, 6 @ 45X2

1km row – 4:02

Open gym

Wall ball challenge @ #4 141 reps (curse words)

Nooner

DL @ #155

Wod @ #60

Tweaked back and it all ended there.

Cashout whine alot and ice, whine then ice reapeat…you get the picture.

Thanks Mr.Wood for the laughs and great class.

Deadlift

5×5 @ 100lbs

EMOM 7 min

5 Russian KBS (heavy) 1 @50 6 @60lbs!

Cashout 800m run, time: 6:31 by-far best time after a wod run.

Mobility

WU x 1 + 350m row

Group Mobility

Strength: Deadlift

5×5 @ 70%

55-75-90-105-105-105-115

WOD: EMOTM for 7 min

5 Russian KBS @45# for 2 rounds then finished the rest with 53# 🙂

Cashout: 800m run 3:47