A-hem

Strength = Shoulder Press (3x5reps)

EMOTM for 6 minutes, complete 25 Double Unders
With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Score = total burpees

Pace too much and you don’t get a lot of burpees in.

Go balls out and you may run out of gas before it ends.

Have fun!

Come visit the 7am class. Let's just say, it's unique.
Come visit the 7am class. Let’s just say, it’s unique.

104 thoughts on “A-hem”

  1. Valerie Arseneau

    Strength = Shoulder Press (3x5reps)
    45-55-55

    EMOTM for 6 minutes, complete 25 Double Unders
    With the remaining time in that minute, complete MAX burpees.

    After the 6 minutes, rest 1 minute.

    Then repeat.

    Score = 36
    Not a good DU day…
    This WOD should be called anger management. I got really angry towards the end.
    Round 1 : 8-2-2-3-3-3
    Round 2 : 8-2-0-2-3-0

    Tiredness got the best of me. Need to get my core stronger so I can get more DUs.

  2. Great pic! I love the crew from the 7am class! I can almost hear the cursing and whining from here πŸ˜‰

  3. Mobility
    Warm up x2
    Foam roll/group
    Strenght: shoulder press (3Γ—5reps) 25, 35, 45
    EMOTM: I decided to do 50 singles and the remaining time left in the minute, did burpees

    Total burpees: 83

    Great work 6 amer’s and great coaching Marie Noelle!!!!!

  4. Shoulder Press x5
    45 55 60

    EMOTM for 6 mins
    20 Russian KBS #25
    Amrap Down-Ups with remaining time
    Rest 1 min repeat

    7-7-7-7-7-7
    6-6-6-6-6-8

    80 Reps

    Thanks for letting us crash your 7am class Marie-No!

  5. Wu x 1 Mobility
    Group Foam roll & ball (Legs)
    Skipping prctice group

    Strength

    5 x 75-85-90

    WOD EMOTM (6mins)
    skip 25 double unders (75 singles)
    burpees

    rest 1 min and repeat

    Score: 64 burpees while doing 75 single unders

  6. Jack’s selling his spot to Maritime Mayhem in SJ on Nov 2nd if anyone is interested. There are a few of us going. Currently I’m the only girl though…. πŸ™‚

  7. Vanessa Champion

    WU mobility and group skipping
    Foam roller ad calf smash

    Strength shoulder press
    5X35#-45# 4X55#

    WOD: Ah-hem
    Did 50 singles per min

    Score 65

  8. Press x5
    95-105-115

    WOD
    10-10-10-10-10-10
    Rest 1 min
    10-10-10-10-10-11

    Total – 121

    Gotta tell yourself to just keep moving.

    1. Thanks for the tip…this wod is going to be a rough one for me. Remember the fear question from the other day, my answer applies to this wod!

      1. Keep moving, like Kevin says…..AND keep breathing! You will feel like you’re going to die…but you won’t! πŸ™‚

  9. Mobility
    WUx1
    Group Mobility
    Skipping Technique as a Group

    Shoulder Press
    55-60-65×5

    WOD: “A-Hem” Rx’d

    EMOTM 6min x2 rest 1min between rounds

    25 Double Unders
    Burpees

    First Round: 56 Burpees
    Second Round: 48 Burpees

    Total Score: 104 Burpees

    Great Work nooners!! πŸ™‚

  10. Mobility
    WU x 2
    Group Mobility

    Shoulder press:
    20 x 5
    25 x 5
    30 x 5

    First round : 25 double unders
    8-0-0-0-0-0
    Second round : 10 double unders
    9-0-4-0-0-0
    TOTAL : 21 burpees

    First workout !!!

    1. Yup, awesome on both counts – great job on the wod AND for posting your results! Welcome to CFM!

    2. Welcome to CFM! Congrats on your first WOD and for posting your results! I look forward to meeting you.

  11. Mobility
    WU
    Group mobility/ Skipping practice
    Shoulder Press
    60-65-72X3

    WOD: 75 singles
    Burpees

    Total: 67 Burpees

  12. Wux1
    Group roll
    WOD. A-hem
    Emotm. 25 du’s
    Remaining time do burpees
    Score is total burpees
    -53. First min -25 du’s after that 15 du’s per round
    Rob Brydges

  13. Mob + WU
    Group roll
    skipping
    press 3×5: 75-85-90×2

    WOD Rx:
    14-6-6-7-9-6
    12-2-6-4-7-7
    Total: 86

    Got really frustrated with DU’s. That’s the price to pay for not being consistent at the gym πŸ™

  14. Mob + WU x1
    Grou skipping 70-135
    Shoulder press 5x 45,65,75, 4x 85(couldn’t get the 5th one in)

    WOD: A-hem
    EMOTM 6 min
    Complete 25 DU (50 singles)
    Complete max burpees
    Total: 91
    11,7,7,7,7 7 & 10,7,7,6,7,8

  15. Mob Wu x 2
    WOD: EMOTM 6 mins rest a minute and repeat.
    I went with 40 single skips each minute.
    Burpees
    9 6 6 6 6 7
    7 6 5 5 5 6
    Score 74
    Well just when I thought our Wods could not get more intense it did! No time for water breaks on this one lol.
    I loved it in a sick way.

  16. Mob
    Group warm up
    Shoulder press 1 arm ,15,20,25 KB
    WOD
    75 singles
    Score 106

    Next time I need to either master doubles and or slow down on burpees, was gassed the first 2 rounds.

    I was trying to keep up with Lora!!! Great job everyone
    Thanks Corinna!!!

  17. wux2
    Press x5
    95-115-125

    WOD
    scaled to 70 singles for 1,2,7, and 8th rounds. I did 30 singles for the rest of the rounds.
    10-8-5-6-6-5
    Rest 1 min
    9-5-5-7-7-8

    Total – 81
    legs were toast from yesterday’s WOD

  18. Mobility
    Lacrosse ball on calf. Barbell calf smash.
    Group mobility -foam roll and lacrosse ball
    Group skipping

    Strength: Shoulder press (3×5)
    75-80-83(3)
    WHOA. Felt super heavy today. Should have been able to do 90 x 5

    WOD Rx’d
    EMOTM for 6 min
    25 DU then burpees for remainder of minute.
    Rest 1 min
    Repeat

    Rd 1 – 60
    Rd 2 – 53

    Total = 113

    Gross

    1. Nice score! I love the ‘gross’ at the end. I concur. πŸ™‚ And thank you for your positive encouragement today. And for all the other days you do it too. πŸ™‚

  19. WOD Score: 25 Burpees

    Scaled to 25 singles.

    Now that I have located my rope, I’m going to work on skipping more often. I’m guessing that my not practicing is loosely connected to my not improving in this area.

    Dear Santa,

    All I want for Christmas is ONE Double Under…

    1. “loosely connected” – LOL

      Let me know when you want help with a double under. I can be Santa maybe? πŸ™‚

      Nice work on the wod!

  20. Mob + Wup x 1
    Group work – foam roll + lacrossball for legs, group skipping

    Strength – shoulder press
    5 x 45, 50, 55

    WOD: A-hem
    EMOTM for 6 min. complete 25 double unders and remaining time complete Max burpees. Rest 1 min and repeat for a 2nd round. Score = total burpees

    I did 75 single skips

    9-8-7-7-1-8
    10-7-5-6-3-75 single skips (no burpees on last round)

    Total = 71

    I really need to work on pacing and breathing.

  21. First of all huge golf claps for awesome efforts by everyone in the gym lately. I am floored by everyone’s hard word and very privileged to be a coach at CFM!

    Yesterday I realized the importance of posting on the page. I didn’t have my book if the last time we did this may 2012 for me) so I couldn’t compare. That being said should I have had posted I would have been able to compare.

    Let’s give this another try.

    Today’s wod (somewhat on my own – thanks Corinna for cheers and support and Amanda for being an awesome score keeper)

    Rx 135 burpees (had to break up a few skips due to bladder issues…)

    After Sunday and yesterday’s wod, I’m evenore mangled mow. Not to mention bloody knuckles and a broken nail…

    Great great work everyone!

    1. Wicked!! Your burpees are super efficient and your last set looked as strong as your first. Well done.

  22. Mobitlity
    WUX1 (15 reps)
    Group Foam Roll
    Strength: Shoulder Press X5
    95, 115, 125

    Wod – A-hem
    Rx’d: 83 *
    * Take with a grain of salt, and by grain I mean a huge heap. I buggered up the counting on this WOD pretty badly. Too many variables for me to keep track of πŸ˜› . between counting DU’s, to keeping time, to counting bur-pees, to telling my self its almost over don’t pass out, I got lost in all the mayhem :D. Still had a blast though.

    Thanks Coach Amanda!

    1. oh I felt SO BAD to tell you that you weren’t done!

      Nice score! And just a note for next time and you look back at this, I think you lost about 5 or 6 burpees worth of time so your score should be more like 88ish.

  23. Mobility
    WU x 1
    Group foam rolling, lacrosse ball and skipping drills

    Strength: Shoulder Press x 5
    65-75-80

    Thanks Corinna and Marie-No for the encouragement on the last couple presses…I didn’t think they’d go up πŸ™‚

    WOD:
    Scaled to 50 singles

    Score 64

  24. WU X 1 + Mobility + Skipping

    Shoulder Press x 5: 45-55-65-65

    WOD:

    25 DU’s for each round except for the 3rd round of the 1st set when they were going so horribly wrong I swapped them out for 75 singles. That didn’t go much better, so switched back to doubles for the rest of the WOD

    Set 1:
    9-0-5-6-2-3

    Rest 1 minute

    Set 2:
    7-0-5-3-2-3

    Gross…..seems to be the consistent theme of many posts today. Agreed! I couldn’t wait for this to be over.

    Some really impressive scores. For all of you who made triple digits,,, wow!

  25. WU x 1 + mob.

    Shoulder press x 3 65-70-75

    WOD with 15 singles
    Set 1: 8-6-5-5-5-5
    Set 2: 8-5-4-3-4-5

    Total: 63

  26. WOD: β€œA-Hem” Rx’d

    EMOTM 6min x2 rest 1min between rounds

    25 Double Unders
    Burpees

    First Round: 45 Burpees
    Second Round 40 Burpees

    Total Score: 85 Burpees

  27. WOD rx’d.

    I didn’t get to do strength because I had to go home quick for a bit of a wardrobe malfunction before the wod

    Burpees = 55

    My book is about 12 feet away from me and I have a cat and a laptop on me so I’ll guess the breakdown of my reps. I’m pretty sure this is how I remember it.
    7 5 5 5 5 4
    6 3 3 3 3 5

    This was a tough one, every time I looked at the site today I started sweating in anticipation of it. Thanks for the great coaching Marie-Noelle

  28. Mob
    Group wu

    Shoulder press
    75,95,110 #5 pr

    Wod: A-Hem
    25 du first round 15 remaining rounds
    Score 34+33 = 67
    Frustrating night on this wod.

  29. Mobility
    WU
    Group mobility + skipping

    Strength shoulder press x5 65-70-75 (1)

    WOD scaled to 50 singles
    score 37

  30. Strength = Shoulder Press (3x5reps)
    50-60-70
    *For not doing a strength in a few months, that felt FABULOUS!

    EMOTM for 6 minutes, complete 50 Singles
    With the remaining time in that minute, complete MAX burpees.

    After the 6 minutes, rest 1 minute.

    Then repeat.

    Score = 103

    That was definitely a wod full of sweat and cramped legs.

  31. Strength – shoulder press
    5 x 95,115,125,135

    WOD EMOTM (6mins)
    skipped a mix of DU and singles.
    85 burpees.

  32. Mob + WU x 1
    Group work – foam roll + lacrossball for legs, group skipping
    30 seconds – 10 Du’s
    60 seconds – 12 DU’s

    50 Burpees

    WOD: A-hem
    EMOTM for 6 min. complete 25 double unders and remaining time complete Max burpees. Rest 1 min and repeat for a 2nd round. Score = total burpees

    Scaled to 8 DU’s

    Total = 23 Burpees

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