Announcement

17
Apr

Announcement

We just announced yesterday on FB that the 10th Annual Hopper Event will be taking place on July 7th. It will coincide with our 10 year anniversary of CFM. Please book time off (if needed). It’s going to be a big party for our members.

OHS x3
50-60-70-75-80%

21-15-9 reps for time of:
Overhead squats (115/80#)
Toes-to-bars

 

25 Responses

  1. Mario A.

    OHS x3 @ 95-115-135-155-135

    WOD:
    21 OHS @ 65#
    11 T2B + 10 Hang Leg Raise
    15 OHS
    8 T2B + 7 Hang Leg Raise
    9 OHS
    5 T2B + 4 Hang Leg Raise
    = 6:18

  2. Remi Richard

    OHS x3
    50-60-70-75-80%
    95-135-160-170-185

    21-15-9 reps for time of:
    Overhead squats 115# unbroken, 8-7, unbroken
    Toes-to-bars – 8-7-6; 5s & 3s; 3s & 1s

    5.26 Rx’d

    Great job 6amers, thanks Coach Shane!

    1. Amanda

      I don’t know what you’re doing lately but you are some crazy fast and strong. There are so many people who check your score on the board every day just to see what kind of insane score or time you posted. Good job 🙂

      1. Remi Richard

        Thanks Amanda. It’s simple I listen as carefully as I can to my coaches and do the best I can with what I’ve got. We all have someone in our range we look at I suppose, I have my faves, they keep me in check : ) And of course you can look at the numbers but forget them just as quickly because you don’t gauge your success based on other people’s numbers, you base it off of your own over time. Use other people’s numbers as inspiration, nothing more. – end of rant-

  3. Shawn Johnson

    MOB + WUx1
    Group WU + MOB

    OHS x3
    50-60-70-75-80%
    115-135-160-170-170

    21-15-9 reps for time of:
    Overhead squats 115#
    Toes-to-bars

    8:40 Rx’d

  4. Del

    OHS x3
    50-60-70-75-80%
    95-115-135-145-155
    21-15-9 reps for time of:
    Overhead squats (115#) unbroken
    Toes-to-bars – still need work
    6:14

    Thanks Kevin!

  5. Blake

    OHS x 3
    50-60-70-75-80%
    95-115-130-140-150

    WOD:
    21-15-9 of:
    — Overhead squats @ 105# (need to work on OHS volume)
    — Toes-to-Bar (ugly and disappointing…more work required)

    7:41

  6. Gabriel

    WUx1 + CS

    MOB + WUx1
    Group WU + MOB

    OHS x3
    50-60-70-75-80%
    80-95-110-120-130

    21-15-9 reps for time of:
    Overhead squats 115#
    Toes-to-bars

    7:11 Rx’d

    Well done am peeps!

    Thanks Shane!

  7. Elba

    OHS x3
    50-60-70-75-80%
    60-75-85-90-95

    21-15-9 reps for time of:
    Overhead squats 70lbs
    Knee raises

    Time=5:04

    Great class Shane 😉

    1. Elba

      Open gym at 7pm for powerlifting homework:

      Strict press x5 – 50-65-75-85% (max 12)
      70-85-95 (×2)- 95 (×2) my arms are so tired :S

      Dumbbell press 3 sets x 10
      20-25-30

      Bar Dips not weighted 3 × 10 (12′ box)

      Barbell curls 3 x 10
      55lbs

      Rowing sprints 200m:
      42 seconds
      41 seconds
      40 seconds

  8. Fred

    OHS x3
    50-60-70-75-80%

    21-15-9 reps for time of:
    Overhead squats (115/80#)
    Toes-to-bars

    Technique day for me… 6:54 using 65# OHS
    Note: butt back first with slightly wide grip and knees out… some felt good other terrible with the mid-line breaking

  9. Heather Skeard Cooper

    Open gym at 11am for powerlifting homework:

    Strict press x5 – 50-65-75-85%+
    55-70-85-95# (3 reps for amrap)

    Dumbbell press 3 sets x 10
    20-25-30
    those sucked and felt super heavy

    Bar Dips not weighted x 10

    Barbell curls x 10
    55# with barbell
    60# with barbell
    Sitting with 25# dumbbells

    Rowing sprints 200m:
    45.1 seconds
    43.7 seconds
    43.6 seconds

  10. OG
    Mobility and a bit of snatches

    Powers x3
    85-105-115

    Full @ 125# x7

    Nooner:
    OHS x3
    95-115-135-145-155#

    Hadn’t done these in forever. A bit shaky in the middle sets but last set felt solid.

    WOD Rx:
    5:22

    OHS: fast & unbroken
    T2B: a mess

  11. Christie Neate

    OHS x3
    50-60-70-75-80%
    55-65-75-80-85#

    21-15-9 reps for time of:
    Overhead squats (55#)
    Toes-to-bars (Knee Raises)

    6:15

    Forgot my wrist wraps at home, tapped wrist but took too many breaks on that wod b/c it was so sore.
    Thanks for the class Amanda!

  12. Remi F

    OHS x3
    50-60-70-75-80%
    55-65-75-80-85#

    Worked on technique. Some notes…
    Focus on squatting butt back first, less on quads. Knees out.
    Shoulder felt okay.

    21-15-9 reps for time of:
    Overhead squats (115/80#) 60% @ 65#
    Toes-to-bars – did 21 T2B, then 8 T2B/ 7 Knee raises & 9 Knee raises (need to learn kipping).

  13. Kevin W

    Tattoo today, so no arms overhead.

    DB Front Squats x5
    35-40-45-50-50

    21-15-9
    DB FS (40#)
    GHD sit-ups
    4:37

    Nice little burner.

  14. Amanda

    Wod rx’d: 9:01

    That was much different than I anticipated. I thought the OHS would be harder and I thought the T2B would be easier. Wrong on both counts.

  15. Melissa Hickey

    OHS x3
    50-60-70-75-80%
    20-25-30-35-40

    21-15-9 reps for time of:
    Overhead squats (115/80#) Started with 25 but dropped down to 20 after 15 reps in the first round
    Toes-to-bars (hanging knee raises)
    9:51
    OHS squats are my nemesis! I was surprised I managed to get through the WOD. Thanks Blake for the tips, tricks and encouragement. Made it a lot easier.
    Note to self: work on OHS and shoulder mobility!

  16. Marcel

    OHS x3

    50-60-70-75-80%

    65-85-100-115-125 PR

    21-15-9 reps for time of:
    Overhead squats @ 60% 85# 15-6, 9-6, unbroken
    Toes-to-bars

    8:47

    Enjoyed this WOD, nice to finally enjoy OHS after struggling with them for years…

    Thanks Amanda fun class!

  17. Shane Hayes

    Mobility and Wu x 1
    Crossover symmetry
    OHS x 3
    Did every rep from floor and squat snatch the first rep
    95/115/135/145/165/185

    Wod rx’d: 3:50
    OHS unbroken
    T2B (12+9) (10+5) 9

    Thanks for the class Amanda

    OG
    9 min amrap
    1 squat snatch (135#) + 1 ring muscle up add 1 every round
    6 rds and 1 snatch

  18. Aubrey

    OHS x3

    50-60-70-75-80%

    55-65-75-85-95-105

    21-15-9 reps for time of:
    Overhead squats @ 60% 65#
    Knee raises with shoulders

    5:04
    Thanks Amanda

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