Bring a Friend Day

3
Jan

Bring a Friend Day

*Today is the last day to sign up for Row-uary. The race begins tomorrow.

Bring a friend to any class today! Any fitness level is welcome.

Press
5 x 55-65-75-80-85+

AMRAP in 5 min
5 Hang DB Snatch (per arm)
10 Burpees
15 Situps

Rest 2 min

Repeat

Doesn’t this look fun?! I know, there’s burpees. But the Open is coming up, and we need to get better at them. So you’re welcome.

Erin

45 Responses

  1. Shawn Johnson

    MOB + WUx1

    Press
    5 x 55-65-75-80-85+
    75-90-100-110-115×6

    AMRAP in 5 min
    5 Hang DB Snatch (per arm)
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    Round 1 = 98
    Round 2 = 92
    Total = 190

  2. Remi Richard

    Press
    5 x 55-65-75-80-85+
    85-95-105-115-120Γ—6

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @ 50# – These got quicker as I got used to them
    10 Burpees – moderate
    15 Situps – slow

    Rest 2 min

    Repeat
    Round 1 = 118
    Round 2 = 111
    Total = 229

    Thanks coach Kevin, great job early risers!

  3. Mario B.

    MOB + WUx1

    Press
    5 x 55-65-75-80-85+
    85-95-115-120-130 X 7 (Based of #150)

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) #50 Did first AMRAP with Kettlebell, Second with Dumbells. ( KB would be better if it was a longer AMRAP, but they are slower)
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    Round 1 = 105
    Round 2 = 105
    Total = 210

    Got exactly 3 rounds per AMRAP.

    Thanks Kevin and Good Job 6 amers!

  4. Del

    Press
    5 x 55-65-75-80-85+
    85-105-120-130-135×8
    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 50#
    10 Burpees
    15 Situps

    1 – 115
    2 – 107
    Total = 222

    Thanks Kevin!

  5. Rob C

    Press X 5
    55-65-75-80-85+
    85-100-115-125-135(6)

    AMRAP in 5 min
    5 Hang DB Snatch (per arm)
    10 Burpees
    15 Situps

    Rest 2 min then repeat
    167 reps

  6. Heather Beck

    Press
    5 x 55-65-75-80-85+
    45-55-60-65-65X5

    AMRAP in 5 min
    5 Hang DB Snatch (per arm)
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    2 rounds+7 burpees
    2 rounds+10 burpees

    =177

  7. Lindsay Sherwood

    Press x 5
    55-66-70-75-80 (4 reps, failed on 5th)

    WOD- AMRAP in 5 mins:
    5 dumbbell snatches per arm (20#)
    10 burpees (yuck)
    15 ab mat sit ups

    Rest 2 mins then repeat.

    Total: 124

    Thanks Kevin!

  8. Heather Skeard cooper

    Press
    65-75-85-90-95(amrap for 5… surprised i even got that many today lol)

    WOD
    35# dumbbell snatch
    10 burpees
    5 sit ups

    Total each round = 3 + 2 dumbbell snatch
    Grand total = 214

    Then I stayed for open gym and detoxed myself for the last week of barely getting to the gym..

    WOD Annie Rx:
    50-40-30-20-10
    Double unders
    Sit ups
    Time = 9:22
    1st time doing this one, sit ups were slow and so were transitions

    WOD grace rx:
    30 clean and jerks for time (95#)
    Time = 6:13
    1st time doing this one too, just need to work on my consistency cause I was only doing 3-5 before taking a break!

    Then 2000m row cash out = 8:32.3

  9. Mario A.

    Crossfit.com 2017.12.29
    3 rounds
    60 air squats
    30 knees to elbows >> on rings, bar still hurts
    30 ring pushups
    = 28:31

    R1 – 06:45
    R2 – 10:18
    R3 – 11:38

  10. Laura

    Press
    5 x 55-65-75-80-85+
    40-45-55-60-65×3

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @20#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    3+10
    3+15

    =235

    Thanks Blake!

  11. MOB + WUx1

    Press
    5 x 55-65-75-80-85+
    65-75-85-90-97.5×5

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 25#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    Round 1 = 140
    Round 2 = 122
    Total = 262

    Great work am’ers!

    Thanks Kevin!

  12. Aubrey

    Press
    5 x 55-65-75-80-85+
    55-60-65-75-80Γ—6

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @25#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    3+10
    3
    =220
    Thanks Blake!

  13. Elba

    Press
    5 x 55-65-75-80-85+
    60-70-85-90-95×9 πŸ˜‰

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @30lbs
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    3+7 snatches
    2+9 sit ups
    =211

    Nice class Blake!

  14. Mario R

    Press
    5 x 55-65-75-80-85+
    90-105-120-125-135Γ—9

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 50#
    10 Burpees
    15 Situps
    *rest 2 min. And repeat*

    1 – 116
    2 – 101
    Total = 217

    Thanks Kevin!

  15. francis landry

    WUx1

    Press
    5 x 55-65-75-80-85+
    95-105-125-130-140×4

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @ 30# – kept it light because of shoulder pain
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    Round 1 = 107
    Round 2 = 92
    Total = 199

  16. Mat D

    Press
    5 x 55-65-75-80-85+
    65#-75#-95#-100#-(105#x6)

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) (25#)
    10 Burpees
    15 Situps (Abmat)

    Rest 2 min

    Repeat

    Total Repas: 186

  17. BJ Killam

    Press
    5 x 55-65-75-80-85+
    45#-50#-60#-65#-70#Γ—7
    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 20#
    10 Burpees
    15 Situps

    Round 1 – 64 reps
    Round 2 – 66 reps
    Total = 130 reps

  18. Ryan Killam

    Press
    5 x 55-65-75-80-85+
    45#-55#-60#-65#-70#Γ—4 reps
    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 25#
    10 Burpees
    15 Situps

    Round 1 – 89 reps
    Round 2 – 80 reps
    Total = 169 reps

  19. Amy Hogan

    MOB + WUx1

    Press
    5 x 55-65-75-80-85+
    45-55-65-70-75×3

    AMRAP in 5 min
    5 Hang DB Snatch (per arm)30#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    Round 1 = 82
    Round 2 = 80
    Total = 162

  20. Janet

    Press
    5 x 55-65-75-80-85+
    55-65-70-75×4-75×3
    I guess my press numbers are going down today.

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @25#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    2+6 sit-ups
    2+4 sit-ups

    =190

    Thanks Kevin
    Brought a friend he did great πŸ™‚

  21. Heidi

    Press x 5
    45-50-60-65-70 (x3)

    5 Min AMRAP
    5 Hanging DB Snatches (5 per arm)
    10 Burpees
    15 Ab Mat Sit Ups
    Rest 2 minutes
    Repeat

    Round 1: 3 Rounds + 10 DB Snatches = 125
    Round 2: 3 Rounds = 105
    Total Reps = 220

    That 2 minute rest went waaay to fast!

  22. Marcel

    Press
    5 x 55-65-75-80-85+
    75-95-105-110-120 x 6

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 40#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    Round 1 = 86
    Round 2 = 75
    Total = 161

  23. Kevin

    Press x5
    75-90-100-110-115×8 (shocked)

    QOD @ 50# and Abmat
    R1 – 122
    R2 – 115
    Total – 237

    Good race Shane!

    Welcome to all the friends today!

  24. Derek

    Press
    5 x 55-65-75-80-85+
    95-115-125-145-155×8

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 35#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    Total 171

    Thanks Blake

  25. Samantha C

    Press
    5 x 55-65-75-80-85+
    35- 45- 55- 60- 65×5

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 15#
    10 Burpees
    15 Hanging Knee Raises

    Rest 2 min

    Repeat
    Round 1 = 77
    Round 2 = 75
    Total = 152

    Got a 2 Rep PR on my press. Didn’t think it was going to happen as I felt my 80% was heavy. So thanks Blake for telling me to go up anyway. Also had to do 50 no show Burpees. I’m blaming it on Mike. Thank you Mel and Derek for helping me pay them off. I love our Crossfit support.

  26. Melanie Bourque

    Press
    5 x 55-65-75-80-85+
    55-60-70-75-80#x5

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) @ 25#
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    Total=200 (102 & 98)

  27. Today’s workout at the station created by one of the guys on my crew….

    50 squats @ 145# (20-15-10-5)
    500m row
    40 bench press @ 100# (5s then 3s)
    400m row
    30 DL @ 145# (10-10-10)
    300m row
    20 weighted strict pullups @10# (singles)
    200m row
    10 weighted dips @ 10# (2-2-2-1-1-1-1)
    100m row

    Time: 29:43

    It was meant to be done at your body weight for everything with a barbell then 10% of BW for pullups and dips but I can’t bench my BW 40 times lol and pullups and dips killed me so 10# was more than enough.

  28. Hannah

    Press x5
    55-65-75-80-85+
    40-50-55-60-65×2

    AMRAP in 5 min
    5 Hang DB Snatch (per arm), 20lb
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    87+83= 170

  29. Melanie

    Press
    5 x 55-65-75-80-85+
    45-55-60-65-70×6

    AMRAP in 5 min
    5 Hang DB Snatch (per arm)(30#)
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat
    2 rounds plus 23- 93
    2 rounds plus 19- 89
    182
    I went slow and steady for all the movements..
    I brought a friend, she didn’t die and is already planning the next bring a friend class..

  30. Ingrid

    Press
    5 x 55-65-75-80-85+
    #: 45-50-55-60-65×4

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) – 25# DB
    10 Burpees
    15 Situps

    Rest 2 min

    Repeat

    202 reps – 3 full rounds, then 2 + 7 SUs

  31. Alex O'Blenis

    Press (shoulder)
    5 x 55-65-75-80-85+
    #30-40-50-60(Γ—2)-60Γ—4

    AMRAP in 5 min
    5 Hang DB Snatch (per arm) 15#
    10 Burpees
    15 Situps

    Rest 2 min & repeat

    Round 1: 70 reps
    Round 2: 66 reps

    Total: 136 reps

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