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
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
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!
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 🙂
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-
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
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!
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
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!
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 😉
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
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
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
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
Glad you joined 🙂
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!
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).
7:55
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.
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.
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!
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!
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
OHS x 3
60-75-85-90-95
21-15-9
OHS @ 70#
Toes to Bar….more like Toes to Barf
9:57
That was way harder than I expected
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
MOB + Group
Overhead Squats x3 50-60-70-75-80#
WOD @ 55# and Knee Raises
Time > 5:36