20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
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Can’t come in today.. Muscle-ups will hopefully happen another day.
Mob
Wux1
Run between walls. Touch each side wall 10 times. 20 in total. Fast !
Wod
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
-10:18
Rob Brydges
WOD at the future CF Truro
In group of 3 (Me, Joanna, Dave), complete all reps of one before moving on to the next.
2-4-6-8-10-8-6-4-2 reps
Situp Getups (25/10#)
Two-handed KB Clean (40#)
Pullups
Burpees
Clusters (45#)
32:34
Wux1
Run between walls. Touch each side wall 10 times. 20 in total. Fast !
push jerk x5
120-135-155-175-195(2)
Wod
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
time = 11:24
MOB, WU x 1
Strength, Push Jerk x 3
135, 155, 175, 185 x 2 Ran a little short on time so I skipped the 5th set.
WOD:
20-60 in no time
20 Calorie Row
30 Situp Wall Balls @ 20lbs
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time 7:31
Really enjoyed this WOD. I always enjoy WOD’s with lots of different movements. It was probably Rob’s music. lol
It is Robs music !
Back Squat
135 X5
225 X 5
240 X 4
250 X 5
Was going for 270 but was not happening today. Felt a pull in my groin so stopped. Besides, I swear the steel plates are heavier than the rubber ones.
WOD
11:20
Thanks for the push at the end from the young man with gay hair :).
Is the work out Rx if using plates on the floor for the jumping pull ups?
gay hair or grey hair??? The guy with grey hair is Jeff.. the other guy is Chris, he doesn’t have gay hair nor grey hair LMAO 😉
Serious typo, thank you for the clarification. Not that there is anything wrong with gay hair.
Yes. It’s still rx. You use the plates to make the correct height.
Mob
Wux1
Run between walls. Touch each side wall 10 times. 20 in total.
Wod
20 Calorie Row
30 Situp Wall Balls 12#
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 8:47
Mob
Wux1
Run between walls. Touch each side wall 10 times. 20 in total.
Strength
Push Jerk 135-155-165-175 x 3
Wod
20 Calorie Row 20#
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 7:34
Nice sharing the bar Shelly! Do you think my hair looks gay? lol
Wod
20 Calorie Row 20#
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time: 7:36
WOD – 8:55 for time
Great class Rob and the music was AWESOME for us 80’s generation folks.
WOD: 20-60 no time
20 cal row
30 wallball situps 8lbs
40 jumping pull ups
50 plank switches (I frigged up the counting more then once…many were likely only a half a plank switch).
60 flutter kicks. 2 kicks=1 rep.
10:28
Five days off and I did five work outs this round. I am feeling good about that. It was fun seeing everyone. Tomorrow I am going back to work for a rest!
5 WOD’s in a row is incredible.
Mobility
WU x 1
Shuttle runs. Touch each wall 10 times – fast!
(oh my, this was a wake up call…gotta get back out running as soon as snow melts enough)
Strength: Push press (x5)
Did from floor, so clean x1 each set
45(10)-95-105-115-125
*whacked my chin with the bar REALLY BAD on the first rep @ 45#….ouch
WOD “20-60 in no time”
20 cal row
30 wall ball situps @ 14#
40 jumping pull ups
50 plank switches
60 flutter kicks (2 kicks = 1 rep)
Time = 7:35
Great class, Coach DJ Jazzy Rob 🙂
Nice photo Chrissy. Welcome to CFM.
mob
WU x 1
shuttle runs were a “no go” as running still not on the can-do list!
foam roll, lacrosse ball, and a bit of practice rowing.
Wod
7:06
great job everyone, lots of energy at the box this aft!! fun wod and great coaching Mr. Bridges!
Mob
Wux1
Run between walls. Touch each side wall 10 times. 20 in total. Fast!
Muscle up parctice and bar MU’s.
Wod
20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)
Time–>7:53
Great job Sunday folks!
WU x1
Shuttle runs. Touch each wall 10 times – fast!
Strength – Push Jerks
130-140-150-160-170(x3)
WOD Rx
Time = 7:00