Bring a Friend DAY!

22
Mar

Bring a Friend DAY!

Bring a friend or family member to any regular class today. Show them why you can’t stop talking about CrossFit 🙂

EMOM for 10 min
Min 1 – 30 sec plank
Min 2 – 15 Plate Ground to Overhead

With a partner, sharing the work any way:
50 Burpees
50 Step-ups
50 Situps
50 Squats

21 Responses

  1. Laura

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @25#

    Partner WOD with Gabe
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    5:51

    Thanks Mario!

  2. Kelly

    Mobility
    Group WU Mobility

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @25#

    With a partner, sharing the work any way:
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 7:06
    Thanks for coming Wade, you did great!

  3. Elba

    Mobility
    Group WU Mobility

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @25lbs

    With a partner, sharing the work any way:
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 7:15

    Great job Angie and Talitha!! you girls did AMAZING 🙂

  4. MARK D

    MOB + Group WU + MOB

    EMOM for 10 min
    Min 1 – 30 sec Plank
    Min 2 – 15 Plate Ground to OH – 45#

    With a partner, sharing the work any way:
    50 Burpees
    50 Step-ups – 20″
    50 Sit-ups
    50 Squats

    Time: 7:23

    Great job Alaina…going dutch worked out well!

  5. WUx1 + 26 Fast Burpees

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @25#

    Partner WOD with Laura
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    5:51

    Thanks Mario!

    Well done 6 am’ers!
    Awesome work all who came to their first CrossFit workout!

  6. Mario B.

    Mobility
    Group WU Mobility

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead #45

    With a partner, sharing the work any way with Talitha
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 10:??!

    Great job Talitha!!

  7. Greg D

    River North Chicago
    WU
    500 m row
    25 squats
    3 rounds (pass through, 10 squats, 10 push ups, 10 beat swing)
    Shoulder work similar to symmetry bands but with weights

    WOD 25 min AMRAP
    10 dumbbell snatch #25
    10 Burpees
    15 ab mat sit-ups

    score 9 rounds 22 reps

  8. Christie

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead #25

    With a partner, sharing the work any way, with Chris
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 8:13

    Thanks Matt

  9. Helen

    I went on the web site to reserve for 7pm but somehow it registered me for 5pm….caught it right away and went to cancel but it was 4:07 so obviously it wouldn’t let me cancel it. Please cancel my 5pm. Thanks

  10. Janet

    Mobility
    Group WU Mobility

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @25lbs

    With a partner, sharing the work any way:
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 9:00 With Blakes friend she did great

  11. Steph H

    Mob
    WUx1
    Group WU&Mob

    EMOTM 10 min
    30 sec plank
    15 plate(25#) ground to OH

    WOD with a friend(Alison)
    50 Burpees
    50 StepUps
    50 Situps
    50 Squats
    Time: 8.13

  12. Aubrey

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @25#

    Partner WOD with new friend Emilie, she killed it!
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    7:28

    Thanks Amanda!

  13. Francis Landry

    Group WU Mobility

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @45#

    With a partner (Ryan), sharing the work any way:
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 7:02

  14. Gilles

    mob
    group mob wu
    EMOTM 10 min
    30 sec plank
    15 plate ground to OH 45#
    WOD with a partner Heidi
    50 burpees
    50 step up
    50 sit up
    50 squat
    6:08

  15. Marcel

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @ 45#

    Partner WOD with Josh
    50 Burpees
    50 Step-ups 24″ box
    50 Situps
    50 Squats

    6:49

    Thanks Jo! Great to see lots of new faces.

  16. Stacey

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead – 15#

    With Amanda Beck:
    50 Burpees (30 for me, 20 for her)
    50 Step-ups @ 20″ (20 for me, 30 for her)
    50 Situps
    50 Squats
    Time : 9:33

  17. Ashley G

    Group WU Mobility

    EMOM for 10 min
    Min 1 – 30 sec plank
    Min 2 – 15 Plate Ground to Overhead @10#

    With a partner, sharing the work any way:
    50 Burpees
    50 Step-ups
    50 Situps
    50 Squats

    Time: 9:58

    I think Patrick enjoyed his first CF class, although maybe he will enjoy it more when he isn’t so muscle sore!

Leave a Reply