Newsletter Day!

33 Responses

  1. 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!

  2. 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!

  3. Mel G

    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!! 🙂

  4. John

    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 😀

  5. Kevin

    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#

  6. Trent

    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

  7. 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.

  8. Robyn Childs

    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 🙂

  9. Steph H

    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

  10. Heather Colleen

    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!

  11. Janet

    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

  12. Frankie

    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

  13. 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!

  14. Tracy

    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:)

  15. 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

  16. 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

  17. Marcel

    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.

  18. Crystal

    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.

  19. Amanda Harding

    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

Leave a Reply