Newsletter Day

8
Mar

Newsletter Day

Check out Vanessa in the March newsletter!

**Bring outdoor running gear for tomorrow**

EMOM for 18 min
Min 1 – 15 DB Deadlifts
Min 2 – 15 Russian Twists
Min 3 – 30 sec Plank

Cashout:
Accumulate in 7 minutes:
Max Overhead plate hold (45#)

Congrats to Frankie on joining the 1000 Club!

17 Responses

  1. Mobility
    WU x 1
    Group WU + Mobility

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts @30#
    Min 2 – 15 Russian Twists @25#
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold (45#)
    *7 min max
    Total: 4:37

    Great newsletter Vanessa!!!

    Thanks Matt. Good job everyone 🙂

  2. Elba

    Mobility
    WU x 1
    Group WU + Mobility

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts @50lbs
    Min 2 – 15 Russian Twists @25lbs (horrible)
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold (45lbs)
    *7 min max
    Total: 5:00

    Great newsletter Vanessa 🙂

  3. EMOM for 18 min
    Min 1 – 15 DB Deadlifts – 50s
    Min 2 – 15 Russian Twists – 15#
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold (45#)
    *7 min max
    5:50

    Congratz Frankie! Keep it going 🙂

    Nice write-up Vanessa!

    Thanks Matt!

  4. EMOM for 18 min
    Min 1 – 15 DB Deadlifts at 30#
    Min 2 – 15 Russian Twists at 15#
    Min 3 – 30 sec Plank

    Cashout:
    Accumulate in 7 minutes:
    Max Overhead plate hold (25#)
    Time; 4:50 I think

    Thanks Kevin

  5. Kudos to Frankie on 1,000 classes!!

    Vanessa, you have made amazing progress along the CFM road. Such a great newsletter. 🙂

    Warm-up + Mobility x 1
    Epic warm-up administered by Coach Matt.

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts with 30’s
    Min 2 – 15 Russian Twists with 25# plate
    Min 3 – 30 sec Plank with myself

    Cashout: Max OH Plate Hold in 7 minutes with 45# plate
    4:15

    Loved, loved the tunes this morning for the workout Matt. Fun morning!!

  6. Janet

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts 25#
    Min 2 – 15 Russian Twists 25#
    Min 3 – 30 sec Plank 1 min last one all unbroken

    Cashout:
    Accumulate in 7 minutes:
    Max Overhead plate hold (45#)

    5:30 this made me feel strong

  7. Aubrey

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts #30
    Min 2 – 15 Russian Twists
    Min 3 – 30 sec Plank #25

    Cashout:
    Accumulate in 7 minutes:
    Max Overhead plate hold (45#)

    6:00 Minutes
    Thanks Matt!

  8. Gilles

    mob wux1
    group mob wu
    EMOM for 18 min
    min 1- 15 DB deadlift 50#
    min 2-15 russian twist 15#
    min 3 30 sec plank
    cash out max over head plate hold 45#
    6:00 min total

  9. Frankie

    WU x 1
    Group WU Mobility

    EMOM for 18 min
    Wux1
    Group WU

    Min 1 – 15 DB Deadlifts @50#
    Min 2 – 15 Russian Twists @25#
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold (45#)
    *7 min max
    Total: 5:40

    Great newsletter Vanessa!!!

  10. Melanie M

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts- 35#
    Min 2 – 15 Russian Twists – 25#
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold (45#)
    *7 min max – 4:43
    1:16 – :40 – :40 – :40 – :40 – :30
    I was excited to try this one!
    Kevin insisted I use 35# for the deadlifts, I took the challenge and I was glad I did! Russian Twists were fun and the planks I probably should have done 45 sec..

  11. EMOTM

    Min 1 – one arm sumo DB deadlift 50#
    Min 2 – Russian Twists 25#
    Min 3 – 30 second plank

    Cash out – 4:17 45# plate overhead hold.

    Thanks for the class Matt!

  12. Kevin

    WOD with 50# DBs and 25# plate.

    Cashout – did 3×100′ sled pushes

    Great newsletter Vanessa!

    Congrats on 1000 Frankie!

  13. Ashley G

    Mobility
    WU x 1
    50 missed class burpees
    Group WU + Mobility

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts (20#)
    Min 2 – 15 Russian Twists (10#)
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold
    45# – Unbroken 1:04
    Switched plates
    25# – Max of ~3min
    Total: ~4:04

  14. WUx1 + 24 fast burbees

    EMOM for 18 min
    Min 1 – 15 DB Deadlifts – 50s
    Min 2 – 15 Russian Twists – 25#
    Min 3 – 30 sec Plank

    Cashout:
    Max Overhead plate hold (45#)
    *7 min max
    4:38

Leave a Reply