CFM Mile

2
Nov

CFM Mile

Back Squats x5
5 sets @ 70%

“CFM Mile”
Run 1 mile with a 40# sandbag
*choose weight and distance carefully

Compare to Oct.20/16

16 Responses

  1. Shawn Johnson

    MOB + WUx1
    Group WU + MOB

    Back Squats x5
    5 sets @ 70%
    115-140-160-160-160-160-160

    “CFM Mile”
    Run 1 mile with a 40# sandbag
    Time = 11:19
    (2016 = 9:54)

  2. Mark D

    MOB + Group WU & MOB

    Back Squats x 5
    5 sets @ 70%
    115# – 140#
    160# – 170# – 170# – 170# -170#

    “CFM Mile”
    Run 1 mile with a 40# sandbag

    TIME: 12:57

  3. Christie

    Drop into Clan Crossfit (New Glasgow)

    Fun warmup
    2 mins skipping
    1 min DU
    1 min squat hold
    Lengths of lunges, bear crawls
    Squat therapy x10

    Back Squats E2MOTM
    8 @ 60% – 65#
    6 @ 70% – 85#
    4 @ 80% – 105#
    2 @ 90% – 125#
    1 @ 95% – 135#

    WOD
    3 RFT
    50 Doubles (150 Singles)
    25 Double Squat Wall Balls (10#)

    Time: 13:19

    Wobbly legs.

  4. Mario R

    MOB Group WU & MOB

    Back Squats x 5
    5 sets @ 70%

    WU @ 135# – 155#
    5 sets @ 185#

    “CFM Mile”
    Run 1 mile with a 40# sandbag

    TIME: 10:13 Rx

  5. francis landry

    WUx1
    Group WU + MOB

    Back Squats x5
    5 sets @ 225#

    “CFM Mile”
    Run 1 mile with a 40# sandbag
    Time = 12:05
    PR of 7 seconds

  6. Heather Cooper (Skeard)

    Open gym

    Fight gone bad: 272 reps
    Round 1 = 99
    Round 2 = 85
    Round 3 = 88

    6pm class

    Back squats

    105-125 for warm up
    145# for 5 sets of 5

    1 mile row with 20# vest on = 7:21

    Was gonna take a rest day today…. clearly that didnt happen lol

  7. Samantha C

    WUx1
    Group WU + MOB

    Back Squats x5
    3 sets @ 75#
    1 set each @ 85(pr)-95(pr)105#(PR)

    “CFM Mile”
    Run 1 mile with a 40# sandbag
    Time = 15:34

    Almost canceled 25mins before the class started. Tired, not feeling well, blah, blah, blah!! Fourced myself out the door and ended up getting a 30# PR on my back squat. Yay!!!!! Thanks for sharing the bar Lindsay.

    1. Leanne Daigle

      Samantha,

      You rock!! You weren’t feeling well, dragged your ass out for a PR on back squats!!!…..then ran with the bag…the whole mile. Image what you will do on a good day! 👏👏

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