Another reminder that the gym will be closed this weekend as we’re hosting another Level 1 seminar. Please email [email protected] if you’d like to hit up one of their weekend classes.
Shoulder Press x3
5 sets @ 75%
3 rounds
2 min max calorie row
*rest as needed between rounds
**score = total calories
Mob+WUx2
Group WU
Shoulder Press x3
WU: 35#,40#,45#
5 sets @ 50#
3 rounds
2 min max calorie row
Score: 99 (33,33,33)
Thanks Mario!
Consistent!
Holy consistency, Batman!
Nice work Laura!!
Congrats Bill! Love having you as part of our CFM Family!
WU+mobility+TTR+negative pull ups
1 hang snatch + 3 OHS with 5 sec pause
35#x2-55×2-65#x3
Shoulder press with Heather
5 sets @55# (because I started to use heathers weight. So why not?)
3 rounds of 2 min ma cal row
36, 36, 33. Total: 105
Need to work on slower recovery with stronger pull.
Thanks for the class and tips Kevin!
Also, sorry for the grunting 8:30 class
Amazing! I have no idea how you did that!!
Just pull Amanda 😉
I tried that….I got 23 less calories than you did 🙂
NICE calorie count Vanessa. I’m exhausted just reading these.
Mob + WUx2 + Row 15 calories
Shoulder Press x3
55(x10) – 85 – 105 – 125 – 125 – 125 – 125 – 125
WOD: 3 rounds
– 2 min Max Calorie Row – Rest as needed btwn
1) 52 cal – 1600+ cal/hour – 33 rpm – damper 7
2) 45 cal – 1400+ cal/hour – 27 rpm – damper 5
3) 41 cal – 1300+ cal/hour – 30 rpm – damper 5
Total = 138 calories
That was a little more brutal than expected, then again short all-out sprints kill me.
Good work morning peeps!!
Holy cow that’s a wicked first round! Nice score Mario!
Oh! And congrats Bill on making it into the 500 club! You’ve worked hard!
Congrats Bill! 27 members in the 500 club is awesome 😀
Well done Bill! It’s great to have you as part of the CFTM community 🙂
Mob + WUx1 + Row 15 calories
Shoulder Press x3
65 – 85 – 95 – 105 – 105 – 105 – 100 – 100
WOD: 3 rounds
– 2 min Max Calorie Row – Rest as needed btwn
1) 42 cal
2) 39 cal
3) 37 cal
Total = 118 calories
Shoulder Press x3
65# (not quite 75% my shoulders need a rest)
WOD: 3 rounds
– 2 min Max Calorie Row – Rest as needed between
1) 30 cal
2) 29 cal
3) 30 cal
Total = 89 calories
Happy with my consistency. Technique needs work!
Shoulder Press x 5
95 – 95 – 115 – 115 – 115 – 115 – 115
WOD:
3 rounds of:
– 2 min Max Calorie Row (Rest as needed between)
1) 44 cal
2) 41 cal
3) 40 cal
Total = 125 calories
Cashout: More Thruster Homework…
10 unbroken Thrusters @ 85#
Congrats on making it into the 500 club Bill!! Way to go 🙂
Mobility + WUx1 + 15cal row
Shoulder press x3 (x5 sets)
35-55-65-70×5
WOD: 3 rounds
2min max row – rest in between rounds
37-33-32
Total calories: 102
Great nooner! 🙂
Congrats Bill!
Shoulder Press x3
Warm up
35, 40, 40 x5
45(5), 45(4), 40 (4), 40 (5)
Shoulders are still tired from Monday and Tuesday.
WOD: 3 rounds
2 min Max Calorie Row – Rest as needed between
1) 30 cal
2) 28cal
3) 28 cal
Total = 86 calories
Thanks for the class Mario! Congrats on 500 classes Bill.
Holy cow there are some great scores today!
Mob and WU
Shoulder Press with some strong ladies!
5 sets of 3 @ 75#
Now mine…
1) 25 cal damper 5
2) 25 cal damper 5
3) 26 cal damper 7
Not much time to rest due to having to get back to the office, for a meeting that was rescheduled…o_O
Great job nooners!
Mr. Wood you were on today, I enjoyed it! 😉
MobIlity
WUx2
Group WU
Shoulder Press x3
WU: 35-45-55
5 sets @ 65#
3 rounds
2 min max calorie row
Score: 103(36,34,33)
Today I joined the 8:30 class
Shoulder press
2 wu sets(35,45)
5sets of [email protected] 50
Today I learned I’ve been doing my shoulder presses wrong all this time, so my 75% now feels more like 90%!!
Thanks Kevin for the tips!
Wod – 3 rounds
2 min max calorie row (rest as needed between)
30,29,30
Once again, I’ve so much to learn! I am almost embarrassed to say I’ve been doing CrossFit for this long!
Great class Kevin!
Congrats to Bill!
P.S. Kevin, I owe you $5, even tho the paper in your money box says $2.50…. ☺️
Great job Melanie! A true CrossFitter is one that never stops learning.
Mob
WU x2
15 Cal row
Shoulder Press x3
wu- 35#-45#-55#
5 sets @ 60#
WOD: 3 Rounds
2 mins max Cal row
31-29-30
Total: 90
Welcome to the club, Bill. You’re a great presence in the gym. Congrats!
Got in early today and did some deadlifts.
5 sets at 60% (180lbs)
Tried some light shoulder press but my shoulder injury isn’t ready for that yet so I stopped.
Row 3 x 2min for Calories:
42-38-40
Total: 120
I was late for class due to a DELIGHTFUL meeting I was stuck in, so I didn’t get to do strength
WOD: 32-30-30
Thanks for the push everyone!
Fun class, thanks Ron!
Mob+WUx2+15Cal Row
Group WU
Shoulder Press x3
WU: 45#-50#-55#
5 sets @ 60#
3 rounds
2 min max calorie row
Score: 82 (26,29,27)
Thanks Kevin for the push on the Shoulder Press & Rowing … something to work on for sure; Ron put it well … its a basically DL on the machine haha 🙂
PS: This note is for Serena who READS these comments, but won’t actually comment … Come on lady! Start posting 🙂
EVERYBODY should start posting…
#crossfitpetpeeves
Agreed….and it’s a great reference tool when the WOD comes up again to quickly reference your progress!
mob wux2 +15 cal row
group mob
shoulder press x 3
3 warm up set
5 set @ 75%
65×3 3 set
90×3 2 set
95×3 2 set
100×3 1 set
WOD 3 round 2 min max cal row
rest as needed
37-38-38 =113
Shoulder press x3 (5 sets) 75%
65×3 WU
85×3 3 sets
90×3 2 sets
WOD
46+42+42
score: 130 cal
Great class Ron!
Ok..ok Ms. Christie and Mr. Mario….I’m here.
Shoulder Press x3 (5 sets)75%
35 x WU
45 x 3 4 sets
50 x 2 2 sets (wanted to get my technique better)
WOD
30 – 28 – 27 = 85
Fantastico
Was that so hard?!
Great work tonight Serena!
Yay Serena!!
Oly Class
Snatch + Hang Snatch
95-115-125-135-145-155-145-140
Power Clean x2
185-185-185-185
Halting Clean DL + Finish
225-225-225-225-225
Great breakdown of the snatch Amanda! Thanks for sharing a bar CAM (beautiful hips)
Stuck around with Cara and CAM for today’s rowing
Max Calories in 2 min
55-51-52 = 158
That hurt.
You must have asked him nicely to show you those beautiful hips 🙂
Shoulder press x 3
3 wu sets
5 sets @ 75%-65#
wu with 15,45,55
60-60-65-60 i was unorganized didnt do last set
3 rounds
2 min max cal row
25, 27,27 improved after Kevin showed me a better way 🙂 thanks Kevin
total 77
OLY Class
MOB
Snatch + Hang Snatch
95-115-125-135-145-155-145-140
Power Clean x2
185-185-185-185
Halting Clean DL + Finish
225-225-225-225-225
Awesome atmosphere in class tonight Kevin and Amanda kinda got along in 10 min intervals (PR for one of them I’m sure :P)
Fun times Sharing the bar with Kevin 😀
Shane and Lance were there… Kim, Jeff where are you? lol
Was feeling pretty good and vulnerable after class and Kara manipulated me into doing today’s WOD :P, Once Kevin joined us I knew it was going to be fun.
Max Calories in 2 min
52-50-48 = 150
That was horrible!
did you really just spell my name wrong?! jeez KAM haha
Oh Shiat! I blame autocorrect? LOL
Oly class
snatch + hang snatch
35-55-65-70-75-80# (5#PR)
Power clean x2 @ 70%
105-105-105-105#
Halting clean DL + finish @ 85% of clean
125-125-125-125#
Thanks Amanda, great class..it had been a while since I did any of these lifts!
I love the technical break downs from oly, need to get to this class more 🙂
Then got CAM and Kevin to do today’s wod! Thanks for joining (and dying a little bit).
3 rds of max cal row in 2 mins
37-38-38 = 113
this hurt but I needed it!
Hurt….I guess. Big numbers. What a power house you are!
haha I was explaining something to the prep class when you guys finished your wod and sounded like wounded animals. I said: “don’t mind the people dying in the warmup room”
🙂
WU x 2 + 2 min row
Group Mobility
Shoulder Press WU 45-65-95
5 sets @ 105#
3 Rounds 2 min row for calories
42-37-37 = 116 calories
Thanks for the cheering 5 o’clock crew, great coaching tonight Ron!
Alex that was some impressive rowing…Big Man on the board today, awesome work!
Yes, I knew you’d be awesome at this!
That was a reply to Cara’s post and not my own result!
Haha thanks Marcel!
Yay Bill! Congrats on the huge accomplishment!
Shoulder Press (at 75%)
WU 3x 55,65,70
5 sets of 3 @ 75#
Calorie Row:
1.) 35
2.) 35
3.) 35
Total: 105
I think I probably must have been able to row a bit more the first round. I kind of liked this WOD Good job 4pm crew!
Now that’s consistency. So much might in that little package.
HOLY, nice score. Fun wod’ing with you today!
WU X 2 + 15 Cal row.
Shoulder Press X 5 Reps @ 75% = 55#
3 – 2 minute rows for calories:
1 – 33 calories
2 – 29 calories
3 – 29 calories
Total = 91
Rowing is not my fav, & I considered cherry picking and opting my way out this one….but that voice in my head (I think it was actually Kevin’s voice in my head) said that is exactly why I needed to get my butt to the gym today. So glad I showed up.
You’re almost at 1000 classes, and you considered cherry-picking?! I’m glad you heard that voice!!