Newsletter Day

10
Oct

Newsletter Day

Check out Frankie in this month’s newsletter!

EMOM for 10 min
Min 1 – 5 Deadlifts (70%)
Min 2 – 30 sec plank

3x200m Run
3 rounds of Cindy
30 Box Jumps (30/24”)
3 rounds of Cindy
3x200m Run

26 Responses

  1. Shawn Johnson

    MOB + WUx1
    Group WU + MOB

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) 240#
    Min 2 – 30 sec plank

    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (30/24”)
    3 rounds of Cindy
    3x200m Run
    Time = 17:51

  2. Del

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) – 295
    Min 2 – 30 sec plank
    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (30”)
    3 rounds of Cindy
    3x200m Run
    15:52

    Cool profile, keep it up Frankie!!
    Thanks Blake!

  3. MARK D

    MOB + Group WU & MOB

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) – 185#
    Min 2 – 30 sec plank

    3x200m Run
    3 rounds of Cindy – RRs
    30 Box Jumps (30/24”) – 24″ Step Ups
    3 rounds of Cindy
    3x200m Run

    TOTAL : 2 rnds in Cindy #2…aches and pains felt better after a long rest…cardio disappeared.

  4. Christie

    EMOM for 10 min
    Min 1 – 5 Deadlifts @ 105#
    Min 2 – 30 sec plank

    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (18”)
    3 rounds of Cindy
    3x200m Run

    Time: 19:00 even
    Thanks for the class Matt; it was a sweaty mess.

  5. Great newsletter! Way to go Frankie! Keep on CrossFitting!

    MOB + WUx1+CS
    5:45 Class

    Deck of Death
    Club = Flutter Kicks (4 count)
    Heart = Superman
    Spade = Wave off
    Diamond = Situps
    Joker = 500m row
    Had about 12 cards left at 25 min. Need a shuffle machine!

    Group WU + MOB

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) 275#
    Min 2 – 30 sec plank

    WOD as RX’d
    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (30”)
    3 rounds of Cindy
    3x200m Run
    Time = 13:57

    Great work morning peeps!

    Thanks Shane!

  6. Blake

    EMOM for 10 min
    Min 1 – 5 Deadlifts @ 275#
    Min 2 – 30 sec plank

    WOD as RX’d
    3x200m Run
    — 3 rounds of Cindy
    30 Box Jumps (30”)
    — 3 rounds of Cindy
    3x200m Run

    Time: 15:01

  7. EMOM for 10 min
    Min 1- 5 deadlifts at 70% (75lbs)
    Min 2- 30 second plank

    WOD:

    2X200 m run
    3 rounds of Cindy
    30 box jumps (first time doing box jumps so started building on plates)
    3 rounds of Cindy
    2X200 m run

    Time: 18.17

  8. francis landry

    WUx1
    Group WU + MOB

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) 295#
    Min 2 – 30 sec plank

    WOD Rx
    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (30”)
    3 rounds of Cindy
    3x200m Run
    Time = 18:07

  9. Mario R

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) – 235#
    Min 2 – 30 sec plank

    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (30”)
    3 rounds of Cindy
    3x200m Run

    12:54 RX

  10. Aubrey

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) #165
    Min 2 – 30 sec plank
    3x200m Run
    3 rounds of Cindy (Ring rows)
    30 Box Jumps (30/24”) 20″
    3 rounds of Cindy
    3x200m Run
    15:27
    Thanks Matt!

  11. Samantha C

    Group WU + MOB

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) 80#
    Min 2 – 30 sec plank

    WOD Rx
    3x200m Run
    3 rounds of Cindy (ring rows & push-ups from a box)
    30 Box Jumps (20″) half jumps/ half step-ups
    3 rounds of Cindy
    3x200m Run

    Time = 18:03

  12. Roxanne

    Deadlift/Plank EMOM @ 150#

    WOD
    2 x 200 m run
    3 Rounds of Cindy with RR, 30″ box for push-ups
    30 box jumps 8″ gray box
    3 Rounds of Comdy with RR, 30″ box for push-ups
    2 x 200 m run
    15:54 min

    Next time I’ll use a lower box for push-ups and maybe add a plate for box jumps.

    Great profile Frankie!

  13. stephdh120

    EMOTM 10mins
    Min1 5 DL(165#)
    Min2 30sec plank

    WOD
    2x 200m Run
    3 Rounds Cindy scaled
    30 Box Jumps scaled
    3 Rounds Cindy
    2x 200m Rum
    Time: 15.42

  14. Kevin

    Great newsletter Frankie!

    Managed to squeeze in the workout after a long day.

    WOD Rx’d
    11:50

    Humid tonight. Lots of sweat and heavy breathing.

  15. Shane Hayes

    Group Wu partnered with Jo!
    Deadlifts @225/315 x 5
    Emom deadlifts @335

    Wod rx’d with strict pullups
    15:45
    This one felt rough tonight..
    Great class Matt and great work everybody!!

    Great newsletter Frankie!!! True CFM trooper!

  16. Group WU + MOB

    EMOM for 10 min
    Min 1 – 5 Deadlifts 195lbs
    Min 2 – 30 sec plank

    WOD Rx
    3x200m Run
    3 rounds of Cindy (scaled: ring rows)
    30 Box Jumps (20″)
    3 rounds of Cindy
    3x200m Run

    Time = 17:19
    Great class Shane!!

  17. Derek

    EMOM for 10 min
    Min 1 – 5 Deadlifts (70%) 185#
    Min 2 – 30 sec plank

    3x200m Run
    3 rounds of Cindy (ring rows)
    30 Box Jumps (20″)
    3 rounds of Cindy (ring rows)
    3x200m Run

    20:38

    Thanks Shane

    And thanks Nick for going on last 200m run ,big help .

  18. T-Spine Stretches + MOB + WU + Group with Elba

    EMOM 10 Mins
    Min 1 > 5 Deadlifts @ 245#
    Min 2 > 30 second Plank

    WOD with 20″ box and 2 step in ring rows

    Right knee was bothering me during 2x Cindy Warm Up and during first 15 Squats so didn’t want to hurt it so did step ups

    Time > 17:32

    Great Job 6pm crew

  19. Heidi

    3x200m Run
    3 rounds of Cindy
    30 Box Jumps (30/24”) – 24″ Step Ups
    3 rounds of Cindy
    3x200m Run

    At 20 minute time cap I had completed 1-200 m run in the last round

    Definitely room for improvement. I should have finished, but lack of sleep & thanksgiving indulgences played a factor, I am certain.

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