We have reserved 5 Bridges Restaurant in Riverview for March 27th, immediately following the last Open WOD. They need to know how much awesomeness is coming, so I’ll put up a sign-up sheet on the warm-up board. Please sign up before next Friday.
Regular Classes – Build up to C&J WOD weight
AMRAP in 15 min
1 C&J (155/105#/70%)
1 round of Cindy
2 C&J
1 round of Cindy
3 C&J
1 round of Cindy
Etc.
15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
All athletes and judges – please watch this video before arriving at the gym.
If you plan on scaling, just let your judge know before the workout begins.
[youtube=https://www.youtube.com/watch?v=-G6Fcm6rqCU]
Please cancel my 7 not gonna be ae to make it. Sorry for short notice
In regard to 15.3: wow I was cranky last night at the MU’s being 1st in the WOD! Then that the scale didn’t really seem to be equal with only 2 movements vs 3. This morning I’ve had a realization about this. I’m not physically able to do MU’s right now. Fact. So, what would I rather, do some WB’s and DUs (and swear a lot) then stop at MU’s OR, get a bunch of reps and a kick ass workout in? Obvi is rather get my sweat on. If you’re bummed about the scale, suck it up. Let’s race
Well said Vanessa!!
Oops – It was me that made this comment – not Remi.
IF we end up in the same heat….. FACEOFF is on! 😀 lol
I love that! Repeat! Hahah
You’re so awesome, this is why we love you so much. 🙂
Yup, well said! It’s race time!!
Excited!!!
Race is on 🙂
Build up to C&J WOD weight
95×5
105×3
115×1
125×1
135×1
135×1
Regular Wod
AMRAP in 15 min @135#
2 C&Js into my 7th round or 23 C&Js total
I’m floored and disappointed at the stuff I’m seeing on FB from our local CrossFit community. The negativity!
I’m so proud of our gym, of our members. At the gym last night there was mostly excitement for the scaled wod. And then I log in here and see these posts. That’s how it’s supposed to be! While they’re all mad, we’ll just be over here having fun tonight. 🙂
Let’s kick some ass, CFM!!
I might actually get a MU during an Open Wod this time. Came close last year, so I’m pretty excited. More nervous really.
I hear you Trent, those were my thoughts as well. THe big difference is you will get to do a few as your skipping is awesome as well.
Go kick ass!
Agreed, it should be fun!
What? You did amazing Trent!
I am so proud of the way our members are viewing 15.3. Really, it doesn’t matter what CFHQ posts for a workout. We’re still going to gather as a community of fitness freaks, hit a workout as hard as WE can, and love + cheer for everyone else. Movements and divisions are all just semantics. The support and motivation from all of you are the REAL reason we do the Open.
I’m getting so pumped for tonight. See you soon!!
I’ve bee bouncing around the clinic all day
Kevin’s Tips and Strategies for 15.3
1) Smile – it will show others that you’re having fun (and probably make you look great)
2) Drink water – it will help you yell and cheer louder for everyone
Some serious tips now
3) Rope prep – have those silly screws tightened on your rope
4) Rope extra prep – have an extra rope on stand-by in case something happens to yours
5) Shoes – whatever shoes you wear, double knot those suckers. Spending 10-15 sec doing up your laces mid-wod is crap.
Enjoy! And see you soon!
I’ve never seen so many people looking forward to Wallballs and Double Unders. Well played, Dave Castro. Well played.
Im really happy to see that our members are taking such a positive view on 15.3
I hope you all go out there tonight and CRUSH IT, whether Rx’d or scaled, I would not expect any less. Go out there, have fun, show your fitness and be proud.
You are part of a community of incredible athletes. I will be cheering for you all from back home! See you next week!
Tell Steph I wish her team luck in their competition. See you guys when you get back
15.3 Rx
74 reps ( 17 DUs)
Wow. I was at work all day..thinking if I can get 1 muscle up, just 1! I will walk away happy because it’s more than I could do last year. So to finish the 7 and finish the wallballs. This might be my happiest CF moment ever. Thank you all for the cheers! Alaina for judging, Kevin and Shane for the tips..and Amanda for pushing me to try muscle ups in the first place. You are all awesome xo. And all the members at CFM! I’m very proud of our gym!
Your post made me 🙂 Maria. You did FANTASTIC. Congrats on a great effort.
Pure joy in your post. Nice work Maria!
– Mob
– WUx1
15.3 scaled = 571 reps (2 rounds + 21 singles)
Mobility
WUx1
WOD: 15.3 scaled
752 reps
Crazy nice work!
15.3 scaled mofo’s!!!! 524 reps. This WOD (and any other wod) was about what I CAN do as opposed to what I can’t. One thing we do at yoga class (plug:every other monday at cfm) is thank our bodies for what it’s allowing us to do and I’m very very thabkfull for what I can do! . I’m so happy the CFM community all understands this! Another games wods in the books! Cheers!
Great post Chantal! Great job on the WOD too!
Well put Chantal!
Great post!
15.3 scaled: 511 plus about 30% more air balls lol
Good job tonight everyone!
Pretty awesome results for a gal that was sick all week. Great job Laura.
Super happy tonight with everyone’s performances – way to go CFM peeps!! Seeing fast hustles to the finish line, the look of pure amazement and joy on personal goals being accomplished, and the cheering from the sidelines made my night. Love this gym and the peeps in it 🙂
15.3 – scaled
751 reps
Awesome job!!! Couldn’t catch ya 🙂
Right back attcha – you keep me moving and you are so quick and strong on the wallballs. I would WOD with you any day.
A lot of reps Jen nice work, your skipping is fast!
15.3 scaled – 399 reps
Thanks for judging Amanda!!
15.3
Scaled – 526
I was aiming for 2 rounds, to have more reps was icing on the cake!
Awesome place, amazing members! Best place ever!!!
15.3 Rx – 255 Reps
One of if not the best Open WOD ever
Super Athlete. Amazing performance Jo.
Huge effort Jo I really thought you were going to pass out!
15.3
Scaled -543 reps
Great job everyone 🙂 inspiring to watch Maria and Amanda do MU’s 😉
Elba you impress me more and more every week, way to go mama!!
Watching you do the open workouts is a real high point for me Elba. You are incredible. 🙂
Me too!!!
15.3
Amrap 14 min
Scaled to 50 wall balls #10
200 singles
Score: 725 super happy with this
Thanks Shane!
Amazing effort by everyone 🙂 You guys are a special kind of people!!!
Wow that’s a crazy amount of reps!! Way to go!
Woot!!
15.3 scaled
610 reps
Thanks for judging me Heidi 🙂
Awesome night. Great job CFM!
Yay Kelly!
Kelly, you kicked butt. Your WB’s were awesome & skips were super fast & hard to count 🙂
15.3 Scaled
596 reps.
Fell short of my goal but damn I was dead after. Singles tripped me up a lot. Like. A lot. Lol
In my head after the WOD I though, damn you should do this again with a heavy rope. That’s just a silly thought! Haha
Great job tonight everyone! So happy to watch everyone push themselves
Well done Vanessa!
Fun times at the gym tonight for 15.3. What a great feeling to cheer on our amazing athletes.
15.3
Masters Scaled
50 Wallballs @ 10# & 9′
200 Single Skips
14 minute time cap
Total Reps- 504
So many no reps! Thanks for judging Trent. Thats how the old ladies do it…oh, yeah. 🙂
Great job Jackie!
Great job and who are you calling an old lady…I’ll say strong lady!
15.3 scaled
777 reps
oh my gosh the feet and leg cramps…ow!
I’m not going to lie and say I smiled through this wod, but I was smiling when it started and I was really smiling when it was over…another AMAZING night at our gym. I honestly can’t even pin point my favourite part of the evening because there were so many awesome moments. Starting off watching Maria do so much more then she thought she could and get as far as she did…my night was made right there in the first heat! And then the same thing with Amanda…both you ladies were SO impressive getting those MUs in a WOD! Watching people surprise themselves with their strength is such an awesome thing….I love it and I’m so happy to be a part of everything at CFM!
Can’t wait to see what 15.4 will throw at us 🙂
777 reps…you had a lot to smile about!
I was smiling at your performance great effort, before too long we’ll be watching you ripping out muscle ups!
Cara you will be doing muscle ups in no time! Your strength and determination will get you there!
Holy moly girl – way to go!
Definitely one of my favourite Open workouts of all time. So much fun!
WOD Rx’d
471 reps (3 full rounds)
Great job to everyone for putting in 100% with 100% positivity. Loved it!!
Of course this was one of your favs….this WOD had your name written all over it. It was impressive to see you gut out those last few DU’s just before the time ran out.
Way to go!!
Superbe score Kevin! Great job!!!
That’s awesome Kevin! Way to go!
15.3 scaled
50 WB @ 10 # @ 9′
200 single skips
578 Reps
It’s nights like this that I appreciate that Kevin programs 10′ wall balls for us girls (I can’t believe I just said that)….but it makes it sooo much better at the Open.
Lots of great moments tonight. There was definitely some muscle up dust floating in the air tonight. So happy for everyone who got their first Games Muscle Ups.
Hey Heidi, really nice steady performance and I didnt hear you swear once. 😉
I’ll be listening to her swear all weekend going up and down the stairs at home.
Its always the family members that have to bear the brunt. Stay strong Marcel.
Lol!!
WOD:
Work up to Clean & Jerk of #155
AMRAP in 15 min
— 1 C&J @ 145#
— — 1 round of Cindy
— 2 C&J
— — 1 round of Cindy
— 3 C&J etc.
Score: 22 reps (1 rep into 7’s)
Great to hear of all the amazing efforts (and crazy scores!) tonight.
Looking forward to tackling 15.3 on Monday!
15.3 scaled
759 reps
Lots of crazy, beautiful and inspiring acheivements tonight!! Way to go!!
My cheering section humbled me again tonight. I love you guys, again. 🙂
Open WOD 15.3, RX’d: 4 reps.
I’ve never been so happy to record such a low score. 🙂
So proud of you Amanda! Nice work!
Blake!! I got FOUR OF THEM!!!
15.3 rx
206 reps
From what I saw and heard, everyone that tackled the WOD Rx made huge headway with MUs and everyone that scaled the WOD crushed it. Great work guys!!
Great job tonight Trent!! I saw you slamming through some muscle-ups!!
Way to go Trent! I knew you’d kick this one’s butt!
15.3 scaled
501 Reps
I’m a little late on posting, but still wanted to share how proud I am of everyone! From first time Open competitors to coaches competing by our sides. All of you inspire me and make me proud to be part of CFM!!!
I surprised myself again with this WOD. I hate Wallballs, but I guess only when we need to go to 10′! I didn’t know how well I’d do, but Kevin’s tips (especially about resting 5 secs) really helped! We have fantastic coaches!
15.3 scaled
14 min of: AMRAP
50 Wallballs (10#/ 9′)
200 singles
Score: 756
Wow great score!!
15.3 scaled
score 293
I took too many breaks but I did it 🙂 My favorite part of the night was watching Maria & Amanda. It was soooo exciting!
Another awesome Friday night!
Wod 15.3 scaled
765 reps.
Great work everybody and Co grants to everyone that got there mu’s!!
Open WOD 15.3 as Rx’d
Score: 195
I have to learn to push through my “comfort zone” and committed to bigger chunks of reps in things like wall balls.
Open WOD 15.3 as Rx = 159 (First Rounds done at 11:43)
WOW didn’t even think I would get 1 MU and I ended up getting 9! Very Happy with me score!
Well done Steph I knew you could do it 🙂
Open WOD 15.3 as Rx’d
188 reps