5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Congrats to Ingrid for officially joining the CFM training staff!
17 thoughts on “Bring a Friend Day”
Cheryl
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans (10#) – could try 12# next time
HR Pushups – from knees
Med Ball Situps – w abmat
5 Rounds @ 1 min for max reps/30 sec rest between
Med Ball Cleans 14#
HR Pushups (ON HANDS FROM TOES!!!!)
Med Ball Situps
244 reps!
Great class!!!
Blake
5 rounds of:
1 min for max reps
*30 sec rest between stations
— Med Ball Cleans (19-16-18-20-21)=94
— HR Pushups (20-17-17-17-17)=88
— Med Ball Situps (20-22-20-20-21)=103
Total: 285
Felt like a stopped too soon on a couple sets and cost myself a few reps overall.
Thanks Coach Ingrid! Great class!
Ryanne
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Used 14# med ball
279 reps
Del
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans 20-21-22-22-23
HR Pushups 22-20-21-21-21
Med Ball Situps 22-21-22-22-23
323 reps
Thanks Kevin!
OG
“JACK”
AMRAP in 20 minutes
10 Push Presses (115/85 lb) UB but last 2-3 were tough
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
9 Rounds + 1 Box Jump
Good One
Trent Washburn
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Used 20# med ball
285 reps
Gabriel
Way to go Ingrid!!
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans 22-24-24-25-27
HR Pushups 26-27-27-27-25
Med Ball Situps 23-24-23-24-24
372 reps
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Used 14# med ball
319 reps
Thanks Kevin!
Jeff Leech
Med Ball Clean practice
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
I decided to do 20 reps/minute of each movement. Next time I’ll shoot for 25/minute
300 reps 20#
Good class. I felt like my technique was good today.
Heather Beck
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans 17-17-17-17-18
HR Pushups 15-15-15-14-15
Med Ball Situps 19-19-20-21-23
264
10# ball
Approximate reps above because I don’t have my book in front of me. Final count is correct.
Angela Steeves
Med Ball Clean practice
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
(12# medball)
Total 232
Jackie
WU + Mobility x 1
3 Min AMRAP WU
5R
1 min for max reps (10# Med Ball)
MBC 18, 18, 18, 18, 18
HRPU (did negatives) 9, 9, 9, 9, 10
MBSU 20, 21, 21, 21, 22
240 Reps
Thanks Ingrid!
GillesGautreau
5 round of
1 min for max rep
med ball clean 25-25-20-20-25
rest 30 sec
HR push up 20-23-23-25-28
rest 30 sec
med ball sit up 25-26-26-25-30
total 366 rep
Elba
5 rounds
1 min for max reps (14lbs)
30 sec rest between stations
Med Ball Cleans 24-23-23-23-24
HR Pushups 20-13-14-16-16
Med Ball Situps 29-25-21-23-24
318 reps
Mel G
288 @ 14# WB
Kristen
228 reps with 14# med ball
Samantha Both
Med ball cleans (14#) – 113 (23/23/22/23/22)
HR push ups – 111 (24/23/23/21/20)
Sit ups (14#) – 98 (19/20/20/19/20)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans (10#) – could try 12# next time
HR Pushups – from knees
Med Ball Situps – w abmat
241 reps
Thanks for keeping us going Ms. Ingrid!!
CONGRATS INGRID!!!!
5 Rounds @ 1 min for max reps/30 sec rest between
Med Ball Cleans 14#
HR Pushups (ON HANDS FROM TOES!!!!)
Med Ball Situps
244 reps!
Great class!!!
5 rounds of:
1 min for max reps
*30 sec rest between stations
— Med Ball Cleans (19-16-18-20-21)=94
— HR Pushups (20-17-17-17-17)=88
— Med Ball Situps (20-22-20-20-21)=103
Total: 285
Felt like a stopped too soon on a couple sets and cost myself a few reps overall.
Thanks Coach Ingrid! Great class!
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Used 14# med ball
279 reps
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans 20-21-22-22-23
HR Pushups 22-20-21-21-21
Med Ball Situps 22-21-22-22-23
323 reps
Thanks Kevin!
OG
“JACK”
AMRAP in 20 minutes
10 Push Presses (115/85 lb) UB but last 2-3 were tough
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
9 Rounds + 1 Box Jump
Good One
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Used 20# med ball
285 reps
Way to go Ingrid!!
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans 22-24-24-25-27
HR Pushups 26-27-27-27-25
Med Ball Situps 23-24-23-24-24
372 reps
Thanks Ingrid!
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
Used 14# med ball
319 reps
Thanks Kevin!
Med Ball Clean practice
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
I decided to do 20 reps/minute of each movement. Next time I’ll shoot for 25/minute
300 reps 20#
Good class. I felt like my technique was good today.
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans 17-17-17-17-18
HR Pushups 15-15-15-14-15
Med Ball Situps 19-19-20-21-23
264
10# ball
Approximate reps above because I don’t have my book in front of me. Final count is correct.
Med Ball Clean practice
5 rounds
1 min for max reps
30 sec rest between stations
Med Ball Cleans
HR Pushups
Med Ball Situps
(12# medball)
Total 232
WU + Mobility x 1
3 Min AMRAP WU
5R
1 min for max reps (10# Med Ball)
MBC 18, 18, 18, 18, 18
HRPU (did negatives) 9, 9, 9, 9, 10
MBSU 20, 21, 21, 21, 22
240 Reps
Thanks Ingrid!
5 round of
1 min for max rep
med ball clean 25-25-20-20-25
rest 30 sec
HR push up 20-23-23-25-28
rest 30 sec
med ball sit up 25-26-26-25-30
total 366 rep
5 rounds
1 min for max reps (14lbs)
30 sec rest between stations
Med Ball Cleans 24-23-23-23-24
HR Pushups 20-13-14-16-16
Med Ball Situps 29-25-21-23-24
318 reps
288 @ 14# WB
228 reps with 14# med ball
Med ball cleans (14#) – 113 (23/23/22/23/22)
HR push ups – 111 (24/23/23/21/20)
Sit ups (14#) – 98 (19/20/20/19/20)
Total – 322