Bring a Friend

Bring a Friend

Movement Practice

21-18-15-12-9-6-3 reps
Russian KBS (70/53#)
*after each round
15 Situps
30 Double Unders

We’re going to have different options for this workout (to make it more challenging, and also more manageable). Come in and see what we got!

Welcome to the 1000 Club Mel G!

16 thoughts on “Bring a Friend”

  1. 21-18-15-12-9-6-3 reps
    Russian KBS (70/53#) – 55#
    *after each round
    15 Situps
    30 Double Unders – Singles

    TIME: 13:44

  2. 21-18-15-12-9-6-3 reps
    Russian KBS (70/53#) used 60#
    *after each round
    15 Situps
    30 Double Unders – did 10 DU/ 20 singles.

    10:44

  3. 21-18-15-12-9-6-3 reps
    Russian KBS (70/53#) – Rx weight
    *after each round
    15 Situps – w/ Ab-mat
    30 Double Unders – Max was 24 , min was 11 DU’s/round .. rest were singles
    Time: 11:40

  4. Mario Richard

    21-18-15-12-9-6-3 reps
    Russian KBS (70/53#)
    *after each round
    15 Situps
    30 Double Unders

    (All unbroken with quick transitions)

    9:01 Rx’d

  5. Angela Steeves

    Movement Practice

    21-18-15-12-9-6-3 reps
    Russian KBS (70/53#) (35#)
    *after each round
    15 Situps
    30 Double Unders (singles)

    11:17

  6. 21-18-15-12-9-6-3 reps
    Russian KBS (70/53#) 50
    *after each round
    15 Situps
    30 Double Unders
    9:13
    Thanks Amanda

  7. WUx1 + CS

    21-18-15-12-9-6-3 reps
    Russian KBS (70/#)
    *after each round
    15 Situps (upgraded to V snaps)
    30 Double Unders

    TIME: 10:48

    Thanks Kevin!

    Congrats Mel G on 1000 CFM Classes!

  8. GillesGautreau

    mob wux1
    movement practice
    21-18-15-12-9-6-3
    Russain KB swing 50#
    after each movement
    15 sit up
    30 single
    9:45

  9. Congrats Mel on 1000 classes!
    21-18-15-12-9-6-3 reps
    Russian KBS (45#)
    *after each round
    15 Situps
    30 Double Unders
    10:16
    I got the head shake of shame from Coach, I guess I should have used the 53#
    🤷‍♀️

  10. Mobility and Wu
    Movement practice

    Wod rx’d + did the sit-up on the GHD
    10:08

  11. Movement Practice

    21-18-15-12-9-6-3 reps
    Russian KBS (70/53#) (53#)
    *after each round
    15 Situps
    30 Double Unders (singles)
    9:38
    Thanks Manda! Fun class

  12. 21-18-15-12-9-6-3 reps
    Russian KBS @40#

    *after each round

    15 Situps
    30 Double Unders

    Time: 10:12

    Then Barbell Club

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