Newsletter Day!

41 Responses

  1. MARK D

    MOB + Group WU & MOB

    Press x10
    5 sets over 60%
    WU – 65#
    75# – 85# x2 – 95# x 2

    EMOM for 12 min
    5 V-snaps – Did a few sets…too sloppy…switched to situps
    5 Russian Twists (25/15# – 2 count) – 25#
    Max WAVE-OFFS (4 count) – Did max reps each round…didn’t count…shoulders were blasted. Hard to swim out of water.

  2. Greg

    River North Crossfit Chicago
    Tuesday – December 6th Drop in
    Wux2
    250 row
    15 squat
    5 steps band around ankles

    3x 10 Rep Ring Row (feet elevated)
    *This is to be completed in between warm-up sets of the Front Squats

    Tempo Front Squat
    % of 3RM
    [email protected] #115
    [email protected]% #135
    [email protected]% #155
    max reps @85% #185 x 3
    Tempo (3sec neg, 1sec pause at bottom aka 3,1,x,1)

    15AMRAP
    50 DU’s (scale 20 squats)
    30 Lunges
    20 Burpees
    202 total reps

    1. Greg

      Thanks Jackie just trying to get back into the groove after my layoff. It has been hard the mind says yes the body says ARE YOU CRAZY! Good job yourself see you guys in a couple of weeks.

  3. Laura

    As a total newb to the crossfit world I looked at this and thought “hey this doesn’t look so bad” !! Haaa.. ha…

    I did sit-ups because v snaps would have wrecked me. Russian twists with a 10 and I managed 93 wave offs. Totally puked in my mouth a bit.

    Lesson learned. I’ll never look at a WOD and say hey that looks easy!

    Thanks Kevin for keeping my ego (lack of completely now) in check!

  4. Press x10
    5 sets over 60%
    wu-45,85,90,90,90,90(9.5 reps)
    EMOM for 12 min
    5 V-snaps – butterfly situps
    5 Russian Twists (15# – 2 count)
    Max WAVE-OFFS (4 count)

    110 wave offs(4 count)

    Way to go Tracy!! You always look so determined when doing the WODs 🙂 Keep up the good work.

    Thanks Kevin. After your great explanation of how to 4-count I still managed to mess up crossfit counting and did 8-counts. LOL, anyway I’ll get it eventually, I’m a little slow sometimes.

  5. Tracy…one of my favourite people at CFM. Love the news letter my friend!!

    Press x10
    5 sets over 60%

    WU @ 35 (10)
    5 sets at 40 (10)

    EMOM for 12 min
    5 Situps
    5 Russian Twists (15# – 2 count)
    Max Wave-offs (4 count)

    Score is the total wave offs
    102

    Ouff, the shoulders are a little tired from all the dry land swimming.

    Thanks for the class Shane! Fun.

  6. Janet O'Blenis

    Press x10
    5 sets over 60%

    WU @ 35 (10) 45(10)
    3 sets at 50 (10)
    2 sets at 50 (7)

    EMOM for 12 min
    5 Butterfly Sit-ups
    5 Russian Twists (15# – 2 count)
    Max Wave-offs (4 count)

    Score is the total wave offs

    Great newsletter! I love it when I get to see Tracy at her rare 5pm classes

  7. Kevin

    Press x10
    45-65-75-75-80-85-90-95 (might be a 10 rep PR)

    So I challenged the owner of JockBox to a workout this morning. I picked Karen. Probably not the best choice after doing the 50’s yesterday, but screw it. I gave Mark a 30 rep head start. Then I began. Made it to 90 reps before my first break, and finished around 5:18. Pretty pumped with that time.

    And joined the nooners for the wod.

    15-12-12-12-12-12-12-12-12-12-12-15
    Total – 150

    Holy burning shoulders Batman!

  8. Corinne

    Press X 10
    35#,45#, 4 sets of 50# , last set 50# x7
    (note to self listen to coach Kevin and don’t stop at the bottom)

    EMOM for 12 mins
    5 Butterfly situps
    5 Russian twists 15#
    Max Wave offs 69

    This was fun 🙂 shoulders still burning but in a good way
    Thanks for sharing the bar Janet

  9. Hannah

    Press x10
    5 sets over 60% @ 40lb

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25/15# – 2 count)
    Max Wave-offs (4 count)

    137 reps rx 🙂

  10. Gilles

    mob wux1
    group mob
    press x 10
    5 set
    45×10 75×10 75×10
    75×10 75×10 80 x10
    EMOM for 12 min
    5 v snap
    5 russain twist
    max wave off remaining time
    100

  11. Tracy

    Press x10
    5 sets over 60%
    35# 45# 50#x4

    EMOM for 12 min
    5 V-snaps (butterfly situps)
    5 Russian Twists (25/15# – 2 count) (10#)
    Max Wave-offs (4 count)

    total wave offs 137

  12. Mobility
    WU x 1
    Group WU & Mobility

    Press x10
    5 sets over 60%
    35, 45, 45, 45, 40, 40#

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (15# – 2 count)
    Max Wave-offs (4 count)

    Total: 151 reps
    Shoulders are toast

    Thanks Kevin, fun class.

  13. Francis Landry

    great article Tracy!
    grop wu
    Press x10
    5 sets over 60%
    45-80-100-100-100(7)-90-90

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# – 2 count)
    Max WAVE-OFFS (4 count)

    82 wave offs(4 count)

  14. Mario R

    Press x10
    5 sets over 60%
    WU, 45-65-70-75-80

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# – 2 count)
    Max WAVE-OFFS (4 count)

    113 wave offs

  15. Remi

    Press x10
    50% – 60%-60%-60%-60%-60%
    80-90-90-90-85-75

    EMOM for 12 min
    5 V-snaps
    5 Russian Twists (25# – 2 count)
    Max WAVE-OFFS (4 count)

    17(hahaha 17… what was I thinking) -12-11-12-10-10-10-10-10-12-11-13 (next time all 13s would be better)

    138 wave offs (aka the sea turtle)

  16. Baukje

    WU @ 15 (10) 35(10)
    5 x 40 (10) – 9 and 8 for last 2 sets.

    EMOM for 12 min
    5 Butterfly Sit-ups
    5 Russian Twists (10# – 2 count)
    Max Wave-offs (4 count)

    Total: 105

  17. Marcel

    MOB + Group WU & MOB

    Press x10
    5 sets over 60%
    WU – 70#

    85# 85# 85# (7) 75# (8)

    EMOM for 12 min
    5 V-snaps – Scaled Butterfly Sit Up
    5 Russian Twists 25#
    Max Wave-offs

    105 reps

  18. Mob, WU
    Group Mob/WU

    Press x10
    WU 45-50
    60 – 60 – 60 – 60 (x7, triceps gave out) – 50

    EMOM 12 min
    5 Butterfly situps
    5 Russian twists 15#
    Max wave-offs

    Total: 103 reps (held 8 per round for the middle 10)

  19. WUx1

    Press x10
    5 sets over 60%
    wu-45,75-75-75×7-65-65

    EMOM for 12 min
    5 V-snaps –
    5 Russian Twists (25# – 2 count)
    Max WAVE-OFFS (4 count)

    104 wave offs(4 count)

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