Open suggestions

21
Feb

Open suggestions

Alright, the Open is coming up! We will be having a viewing party tomorrow night at 9pm. Come and see the big reveal with your CFM friends.

First thing – You may have seen the ‘I’m in the #CFMOpen’ sign in the warm-up room. Here’s your chance to earn some points for your team before the Opens starts. Rules: 1) Take a picture with the sign. 2) Post it on Facebook and/or Instagram* with the hashtag #CFMOpenRed or #CFMOpenBlue. 3) For every 5 posts, your team will earn 1 point. Contest ends Thursday at 9pm.

*Posting to both won’t give you double the points, but it will be appreciated.

Next – if you’re in the Open, I would encourage you to take Thursdays as a rest day so that you’re fresh for Friday nights. If you have Open Gym on your membership, feel free to come in and work on mobility or skills, but lifting heavy or getting blasted by a workout may not leave you in prime shape for 18.1.

Please check out Monday’s post about the Open details.

Skill work

EMOM for 10 min
Min 1 – 2-4 Ring Muscle-ups or 6-12 Pullups/Ring Rows
Min 2 – 5-7 Strict HSPU or 10-14 HR Pushups

10 rounds
30 sec on/30 sec off
DB Snatches (alternating)

We lift heavy weights. And we celebrate!

26 Responses

  1. Mario B.

    Skill work

    EMOM for 10 min
    Min 1 – 2-4 Ring Muscle-ups or 6-12 Pullups/Ring Rows ({Pullups, working on getting a better kip, 6-6, 5-5, 4-4, 4-3, 4-4, 3-4
    Min 2 – 5-7 Strict HSPU or 10-14 HR Pushups (strict HSPU 5, 4, 5, 3, 4)

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    #35, stayed light to not fry the shoulders as i’m sure DB snatches will show up very soonly in the open!
    14,15,15,15,15,15,15,15,16,17
    Total = 152

    Thanks for the Class Mario, good job 6 amers!

  2. Jacques L

    EMOM for 10 min
    Min 1 – 6 Pullups
    Min 2 –10 HR pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    #50
    12 per round
    Total = 120

  3. Del

    EMOM for 10 min
    Min 1 – 8-10 Pullups Tried some kipping and manged 2 at a time
    Min 2 – 14 HR Pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) 50#
    11-12s-13-12-12-13
    total = 121

    Thanks Mario!

  4. Rob C

    EMOM for 10 min
    Min 1 – 2-4 Ring Muscle-ups or 6-12 Pullups/Ring Rows
    Did 6 PU’s (4&2) in rounds 1&2, then 2-3 per round in next 3.

    Min 2 – 5-7 Strict HSPU or 10-14 HR Pushups
    Did 12-14 HRPU per round

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    35# – 120 Reps

  5. Kevin

    EMOM for 10 min
    Min 1 – 3 Ring Muscle-ups (many without false grip, until the end)
    Min 2 – 5 (a mix of strict and negatives)

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) @ 50#

    13-13-14-14-14-14-13-14-13-16

    Round 3, I finally figured out how to switch hands on the way down.

    I also did 10 burpees at home for saying can’t at the gym.

    Go Team Red!

  6. Melissa

    EMOM for 10 min
    Min 1 – 12 Ring Rows
    Min 2 – 10 HR Pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    15# – 113 reps

  7. Mario Richard

    EMOM for 10 min
    Min 1 – 3 ring M.U.
    Min 2 – 6 strict HSPU

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    #35 (went lighter to work on form)

    14,15,14,14,14,14,15,15,15,17

    Total = 147

  8. Lindsay Sherwood

    EMOM for 10 mins:
    Min 1: 9 ring rows
    Min 2: 10 HR push ups (I often do these from the knees but did them for real today! Felt good)

    WOD- 10 rounds, 30 s on / 30 s rest
    DB snatches (Alternating) 20#

    Total: 96 reps

    Thanks Kevin! Loving the Open photo shoots 🙂

  9. Christie Neate

    Skill work

    EMOM for 10 min
    Min 1 – 12 Ring Rows
    Min 2 – 10 HR Pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) at 30#

    Score: 112 reps.
    Thanks Kevin!

  10. Janet

    Skill work

    EMOM for 10 min
    Min 1 – 12 Ring Rows
    Min 2 – 10 HR Pushups
    Tried to make these harder then normal

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) at 25#

    Score: 102 reps.

  11. Remi F

    EMOM for 10 min
    Min 1 – Pullups (6-6-6-6-6)
    Min 2 – HR Pushups (10-10-10-12-12)

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) @50#

    100 reps

  12. EMOM 10
    Odd: 2 ring MU (1 every 30 seconds)
    Even: 5 HSPU (kipping)

    DB snatches @ 35#
    102 total

    Did 10 every round no matter how much time was left, except last round did 12 to finish clock. Just worked on form.

  13. Laura

    EMOM for 10 min
    Min 1 – 8 pullups
    Min 2 – 10 HR Pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) at 20#

    13-13-12-14-13-13-14-14-14-16
    Score: 136

    Thanks Kevin!

  14. Heidi

    EMOTM for 10 minutes
    1) 6 strict pull ups
    2) HR Push Ups

    10 Rounds Alternating DB Snatches @ 20#
    10-12-12-11-12-12-12-12-13-13 = 119 Total Reps

  15. Aubrey

    EMOTM 10 Min

    Odd – 12 ring rows
    Even – 10 HR Push-up

    DB Snatches @ #35

    10-10-10-10-10-10-10-10-10-10

    100 total

    Thanks for the class Mario!

  16. Marcel

    EMOM for 10 min
    Min 1 – 6 Pullups
    Min 2 –10 HR pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    35#

    Total = 124

  17. Heather Skeard cooper

    Even and odds:

    Min 1:
    6 kipping pull ups
    1 ring MU attempts

    Min 2:
    10 hand release push-up
    2 attempts at strict hand stand push up

    WOD with 35# barbell:
    Total reps = 103

  18. Andrew Vocke

    EMOM for 10 min
    Min 1 – 6 Kipping Pullups
    Min 2 –10 HR pushups + 1 SHSPU

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    40lbs
    Total = 124
    Need to work form / locking elbow @ bottom of squat

  19. Melanie

    EMOM for 10 min
    Min 1 – Pullups .. I figured it was a good day as any to practice.. I stuck with 5 each round and had a small epiphany on kipping in the last two rounds.. I need to test it out at OG sometime!
    Min 2 – 10 HR Pushups .. yaay

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating) score – 70
    I used 35# today and it was tough! I managed a solid 7 each round.. Mario gave me some good tips to work on for the Open..

  20. Lisa

    EMOM for 10 min
    Min 1 – 10 Ring Rows
    Min 2 – 12 HR Pushups

    10 rounds
    30 sec on/30 sec off
    DB Snatches (alternating)
    20# – 115 reps

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