-CFM Bingo starts today!
-Bring a Friend Day is Wednesday – come to any class
-Next Prep Course – May 16th
–CFM Rucks (12 hour event) is open to everyone – May 27th
Deadlifts x5
50-60-65-70-70-70%
AMRAP in 7 min
5 Deadlifts (275/185#/heavy)
30 Lunges
WOD @ 155#
6+1DL
Mobility
WU x 1
Group WU + Mobility
Deadlifts x5
50-60-65-70-70-70%
110-130-140-155-155-155#
AMRAP in 7 min
5 Deadlifts (@155#)
30 Lunges
Total: 4 rounds + 20 lunges
MOB + Group WU & MOB
Deadlifts x5 – Sumo
50-60-65-70-70-70%
135# – 155# – 160# – 175#x3
AMRAP in 7 min
5 Deadlifts (275/185#/heavy) – 175#
30 Lunges
TOTAL: 2 rnds…worst neck burner ever. Thanks for the help Shane, Kelly & Kevin.
hope you felt better after!!
Deadlifts x5
50-60-65-70-70-70%
155 – 225 – 245 – 265 – 275 – 295
Didn’t have a 5 RM so just worked up. (Previous 1RM was #305, from a long time ago, need to Re-test)
AMRAP in 7 min
5 Deadlifts (275/185#/heavy) #275
30 Lunges
Lunges were quad burner, DL were good!
WOD = RX 4 rounds
Thanks for the Class Shane! good to see you back coaching!
Deadlifts x5
50-60-65-70-70-70%
205-245-275-285-285-285
AMRAP in 7 min
5 Deadlifts (275#)
30 Lunges
5Rounds + 6 lunges
Thanks Kevin!
Great pic Beth!
Wod: Rx 4r +4DL
3 Min wall-sit for Bingo credit
Demo’d the cash out π – does that get bingo credit Coach??
Wod at 145#
3 rounds 18 lunges
That was rough!
Mobility
WU x 1
Group WU + Mobility
Deadlifts x5
50-60-65-70-70-70%
85-105-125-135-135-135#
AMRAP in 7 min
5 Deadlifts (@1525#)
30 Lunges
Total: 4 rounds + 19 lunges
Thanks Shane!
That’s a heavy deadlift Laura!! π
Haha oops, 125#
Mobility
WU x 1
Group WU + Mobility
Deadlifts x5
50-60-65-70-70-70%
85, 105, 110, 120, 120, 120
AMRAP in 7 min
5 Deadlifts @120
30 Lunges
Total: 4 rounds + 17 lunges
Holy burning legs! Thank for the class Shane…great to see that you are back!
Great pic of Beth!!
Light Deadlifts x 5
135 – 165 – 185 – 205 – 205
AMRAP 7 min of:
5 fat-grip DL @ 185#
30 Lunges
5 Rounds + 1 DL
Fat grips were… interesting!
Deadlifts x5
50-60-65-70-70-70%
75# – 90# – 95# – 105# – 105# – 105#
AMRAP in 7 min
5 Deadlifts (@ 105#)
30 Lunges
Score: 4 rounds + 1 DL
WOD @155#
5 deadlifts
30 lunges
Total: 3 rounds + 5 lunges
Big 8:30am classπ
First time using a 45# bar as there weren’t any #35’s left.
#imabiggirlnow π
Deadlifts x5
150-180-195-210-210-210#
WOD Rx:
6 + 8 lunges
Thanks coach Matt
Cashout: 3 mile ruck for time with Matt – 33:20
Mobility
WU x 1
Group WU + Mobility
Deadlifts x5
50-60-65-70-70-70%
185-215-235-255-255-255
AMRAP in 7 min
5 Deadlifts (@ 225#)
30 Lunges
Total: 3 rounds + 27
Mob
WU x1
Group WU & Mob
Deadlifts x5
WU@ 95#
120-145-155-165-165-165#
AMRAP 7mins
5 DL(165#)
30 Lunges
Total: 3 rounds & 20 lunges
mob wux1
group mob
deadlift x 5
135-185-205-225-225-225
AMRAP in 7 min
5 deadlift 225#
30 lunges
5 round 6 lunge
Deadlifts x5
50-60-65-70-70-70%
95 – 115 – 125 – 135 – 135 – 135
AMRAP in 7 min
5 Deadlifts (135#)
30 Lunges
4 15 lunges
My legs were wobbly pops after that one!
Thanks Kevin!
Deadlifts x5
50-60-65-70-70-70%
85-95-105-115#
AMRAP in 7 min
5 Deadlifts @105#
30 Lunges
3 rds plus 3 deadlifts
Deadlifts x5
50-60-65-70-70-70%
70% =225#
AMRAP in 7 min
5 Deadlifts 225#
30 Lunges
3 Rds 4 lunges
WOD:
7 Min AMRAP
5 Dead lifts @ 155#
30 Lunges
4 Rounds + 22 Lunges
Joined the 7 a.m. peeps today. It’s official, 14 hours later and my legs are toast. Stairs are making me cry!
So I shouldn’t tell you about the squats tomorrow?
Mobility
WU x 1
Group WU + Mobility
Deadlifts x5
50-60-65-70-70-70%
#135, 145, 155, 165, 185 *3
AMRAP in 7 min
5 Deadlifts (@ 185#)
30 Lunges
Total: 5 Deadlift rounds + 2 Lunges
Thanks Marcel!
Mob & Wu X1
Deadlifts x 5
45-95# that’s the closest range we have at home. Lol!! Wasn’t sure I would be able to do 95# but did it. Yay!!
AMRAP in 7mins
5 Deadlifts (@ 95#)
30 Lunges
Total: 3 rounds + 2 deadlifts
Do to work obligations I will be lucky to get in this month so going to try my best to do what I can at home so I don’t slide back. I almost didn’t attempt this knowing my weight selection was either 45# which is light or jump up to 95#, which I’ve never done. I thought well I can at least try and YAY I did it. It was heavy but I did it!!! I think the most I’ve deadlifted was 75#. Thanks to all the coachs that have helped me this far to the point that I’m sad I can’t make it in and I want to workout at home. Hope to see you all soon.
At home wods are tough, so it’s great to see you doing them! See you back in classes soon.
Wod with 155#
5 rds + 1 DL
Happy to see so many people participating in BINGO!
Deadlifts x5
50-60-65-70-70-70%
100 β 105 β 125 β 135 β 135 β 135
AMRAP in 7 min
5 Deadlifts (135#)
30 Lunges
4 + 2 DL’s
Deadlifts x5
50-60-65-70-70-70%
165#-185#-195#-205#-205#-205#
AMRAP in 7 min
5 Deadlifts (195#)
30 Lunges
4 Rounds + 9 Lunges