Bring a Friend Day

Bring a buddy (or a few) to any class today. Let’s show them a good time at CFM.

Press x5
50-60-70-75-80+

AMRAP in 5 min
15 Box Steps
15 Push Press
15 Situps

Rest 3 min and repeat

Compare to June 7/17

Shout out to Blake and Anthony for hitting their 1000th class yesterday!

46 thoughts on “Bring a Friend Day”

  1. Heather Skeard cooper

    Press :
    65-75-85-90-95(4 reps)

    WOD
    30” box step ups
    Push press (75#)
    Ab mat sit ups

    Round 1 = 102
    Round 2 = 105

    Total = 207 🙂

  2. Press x5
    50-60-70-75-80+
    65-75-95-105-110 X 10

    AMRAP in 5 min
    15 Box Steps
    15 Push Press (#85)
    15 Situps

    Rest 3 min and repeat

    Round 1: 2 rounds + 14 Sit ups. =134
    Round 1: 2 rounds + 7 PP = 112

    Total = 246… Think I had 245 on the board, missed a PP.

    Had 274 in July, but with #35 dumbell, so no Pr, but more weight.

  3. Press x5
    50-60-70-75-80+
    35-45-55-60-65# x3

    AMRAP in 5 min
    15 Box Steps 20″
    15 Push Press 35#
    15 Situps
    Rest 3mins then Repeat

    R1- 1round + 14 Situps
    R2- 2 rounds + 1 box step
    Total- 180

    2nd round felt much better then first. Have I ever said how much I love the 7am classes. 😉

  4. Push press x 5
    35# – 45# – 55# – 65# – 65# x 14

    Didn’t go higher than 65 because that seems to be the highest number before my shoulder hurts.

    WOD
    AMRAP in 5 min
    15 Box Steps 18″
    15 Push Press 55#
    15 Situps
    Rest 3mins then Repeat

    Round 1: 2+11 box steps (101)
    Round 2: 2+15 box steps (105) – used an abmat – made me faster 😛
    Total: 206

  5. Press x5
    50-60-70-75-80+
    85-95-115-125-135×9
    AMRAP in 5 min
    15 Box Steps 24″
    15 Push Press 85#
    15 Situps
    3 Rounds + 7 Box (142)
    3 Rounds + 11 Box (146)
    Total=288
    Was 256 with 35# DBs

    Thanks Kevin!

  6. Press x5
    50-60-70-75-80+
    55-60-70-75-80# for 4 Reps

    AMRAP in 5 min
    15 Box Steps 20”
    15 Push Press 55#
    15 Abmat Situps

    Rest 3 min and repeat
    Score = 219

    Thanks Kevin!

    Also – to whomever is decorating the gym, it looks great!! So festive 🎄🎁

  7. Press :
    55-65-80-85-90(9reps)

    WOD
    box step ups
    Push press (55lbs)
    Ab mat sit ups

    Round 1 = 3 rds + 7 sit ups: 142
    Round 2 = 3 rds + 8 sit ups: 143

    Total = 285

    Great class Kevin!!

  8. Press :
    35-45-55-60-65(6 reps)

    WOD
    20” box step ups
    15 Push press (45#)
    15 Sit ups
    Rest 3 min. Repeat

    Round 1 = 117
    Round 2 = 113

    Total = 230
    Thanks Kevin!!

  9. Press x5
    50-60-70-75-80+

    80-95-110-120-130×8 reps

    AMRAP in 5 min
    15 Box Steps 24″
    15 Push Press 95# (a bit too heavy)
    15 Situps

    125
    106
    Total=231

  10. Press x5
    50-60-70-75-80+
    75-90-105-115-125 (7 reps)

    AMRAP in 5 min
    15 Box Steps 20”
    15 Push Press 65#
    15 Situps

    Rest 3 min and repeat
    Score = 230

  11. WUx1 + CS

    Press x5 based on 120#
    50-60-70-75-80+
    60-75-85-90-95 X 3

    AMRAP in 5 min
    15 Box Steps
    15 Push Press (#85)
    15 Situps

    Rest 3 min and repeat

    Round 1: 3 rounds + 2 Box Steps. =134
    Round 1: 2 rounds + 6 PP = 111

    Total = 248

    Had 308 in July, but with #20 dumbells.

    Great job early morn peeps!

    Thanks Kevin!

  12. Press x5
    50-60-70-75-80+
    50-55-60-65-70 for 3 Reps

    AMRAP in 5 min
    15 Box Steps 20”
    15 Push Press 55#
    15 Abmat Situps

    Rest 3 min and repeat
    Score = 233

  13. Press x5
    50-60-70-75-80+
    60-75-90-95-100# (13 reps)

    AMRAP in 5 min
    15 Box Steps (20”)
    15 Push Press (65#)
    15 Situps (abmat)

    R1 = 123 reps
    R2 = 123 reps
    246 total

    Compared to June, I had 240 total reps with 20” box steps and 25# DBs.

  14. “2017 Crossfit Liftoff WOD”
    AMRAP 12 mins
    25 Pullups (13+12)
    50 Cal. Row (done around 5 mins on clock)
    100 OHS 45#
    50 Box Jumps 24″
    25 Pullups
    = 75 OHS Rx

  15. Press x5
    50-60-70-80+
    35# 40# 45# 50# 50# x9

    AMRAP in 5 mins

    15 Box Steps
    15 Push Press
    15 Sit-ups

    Used 40#s
    Total reps 229

  16. Press x5
    50-60-70-75-80+
    35, 45, 50, 55, 60 (x3)

    AMRAP in 5 min
    15 Box Steps (20”)
    15 Push Press (35#)
    15 Situps

    R1 = 86 reps
    R2 = 66 reps
    152 total

    Not sure why, but I had no stamina today.. Really struggled with this one.

  17. Press :
    35-45-50-55-60#(8 reps)

    WOD
    12” box step ups
    Push press (35#)
    Ab mat sit ups

    Round 1 = 129
    Round 2 = 123

    Total = 252 🙂 PR of 51 reps

  18. Press :
    25-35-45-50-50#(11 reps)

    WOD
    20” box step ups
    Push press (45#)
    sit ups

    Total = 253 🙂

  19. Lindsay Sherwood

    Press x 5
    35-45-55-65-75 (4 reps, failed on 5th)

    WOD:
    5 minute AMARAP of:
    15 box step ups (12” box plus 45# plate)
    15 push press (35#)
    15 sit ups

    *Rest 3 mins and repeat*

    Total: 227

    Thanks for the class, Mario! 😁

    1. Lindsay Sherwood

      I also brought two friends so i’ll post their results for the WOD as well:

      Chrissy (first time crosfitter)
      WOD with 12” box and 10 pound dumbbells
      Total: 238

      Sara Jean (2nd time crosfitter)
      WOD with 20” box and 15 pound dumbbells
      Total: 227

      Thanks to everyone for welcoming them to the community! 😁

  20. Press x5
    50-60-70-75-80+
    95-105-115-130-145 x 7 (strength gave out )

    AMRAP in 5 min
    15 Box Steps (20″)
    15 Push Press (95#)
    15 Situps (ab mat)

    Round 1 :130
    Round 2 :120

    Total: 250

    Thanks Mario

    Rest 3 min and repeat

  21. Press x5
    50(80lbs) – 60(90lbs) – 70(100lbs) – 75(110lbs) – 80(120lbs) + 5.5 max reps

    AMRAP in 5 min (First Time)
    15 Box Steps (24”)
    15 Push Press (75lbs)
    15 Situps

    Rest 3 min and repeat

    Round 1 – 135
    Round 2 – 120
    Total – 255

  22. Press x 5
    50 – 60 – 70 – 75 – 80+%
    35 – 45 – 50 – 55 – 60 (x7)

    AMRAP in 5 min:
    15 Box Steps (20″ box)
    15 Push Press (45#)
    15 Situps (ab mat)
    Rest 3 mins then repeat

    1) 75 reps
    2) 66 reps

    Total – 141 reps

  23. This is my first time posting!

    Pressx5
    50-60-70-75-80
    20-30-35-45-50 – 4 reps

    AMRAP in 5 min
    15 Box Steps (18″ box)
    15 Push Press (started with 35# needed to go to 25# for second round)
    15 Situps (ab mat)
    Rest 3 mins then repeat

    Total: 187

    This was my first class back in 2 months! Thought I should get to at least one class this week before Christmas party 🙂

  24. Press x5
    65-75-85-95-105×10 (that was unexpected)

    WOD @ 75# and 24″
    R1 – 169
    R2 – 157
    Total – 322

    Nice little burner. Thanks Shane.

  25. Press x5 with dumbbells
    10# – 15# – 20# – 25# – 25# (x6)

    AMRAP in 5 min
    15 Box Steps – 12″
    15 Push Press – 10#
    15 Hanging Knee Raises
    1st: 2 rounds & 4 steps (94)
    2nd: 2 rounds & 13 steps (103)
    Total: 197 (36 weeks and 2 days)

    Last time @ approx 10 weeks pregnant:
    AMRAP in 5 min
    15 Box Steps – 18″
    15 Push Press – 10#
    15 Situps
    1st: 2 rounds & 13 box steps (103)
    2nd: 2 rounds & 5 sit ups (125)
    Total: 228

  26. Press x 5
    50-60-70-80-85(AMRAP)
    85-105-115-125-135×5

    Round 1 – 135
    Round 2 – 130
    Total – 255

    Great WOD!

  27. Jena-Leigh Buchanan

    Press (started too heavy 😐, still trying to figure out my numbers)
    55-60-60-65-65 x 4

    1st round – 111
    2nd round – 105
    Total = 216

  28. Press :
    45-50-55-65-70(7 reps)

    WOD
    20” box step ups
    Push press (55#)
    Ab mat sit ups

    Total = 254

  29. Press x 5
    40-50-55-60-65 (maxed out at 5 lifts at 65#)

    WOD:
    5 minute AMRAP
    15 Box Step Ups 20″
    15 Push Presses 45#
    15 Ab mat sit ups
    Rest 3 Minutes
    Repeat

    Round 1: 138 (3 Rounds + 3 step ups)
    Round 2: 137
    Total Reps = 275

  30. Press x 5
    #50-60-70-75-80 x 6

    5 min AMRAP
    15 12” box step up
    15 push press 45#
    15 abmat situps
    Rest 3 min and repeat
    241

  31. Crossfit quispamsis day

    Volley ball burpee warmup and some plate work

    Emom 12 minutes
    Clean and jerk ( clean must be a squat clean )
    155
    185
    205
    Did a few of each

    WOD
    7 power cleans 135
    7 hand stand push ups ( from the box)

    7 rounds

    8:10

    Shoulders are sore. That is all

  32. Lisa MacLaughlin

    Press x 5
    50-60-70-75-80+%
    35-45-50-55-55# (maxed out at 9 at 55#)

    WOD:
    5 minute AMRAP
    15 Box Step Ups 20″
    15 Push Presses 40#
    15 sit ups
    Rest 3 Minutes
    Repeat

    Round 1: 2 rounds plus 13 step ups
    Round 2: 2 rounds plus 15 step ups & 9push press
    Total Reps = 217

  33. Press x5
    50-60-70-75-80+
    55
    65.70.75.85*3

    AMRAP in 5 min
    15 Box Steps
    15 Push Press
    15 Situps
    Rest 3 min and repeat
    242

  34. Press x5
    50-60-70-75-80+
    25-30-35-40-45# x9

    AMRAP in 5 min
    15 Box Steps 16”
    15 Push Press 25#
    15 Setups ablation

    Rest 3 min and repeat

    Total reps 191

  35. Press x5
    50-60-70-75-80+
    55-60-60-65-70(x7)

    AMRAP in 5 min
    15 Box Steps (12″+ 25 lb plate)
    15 Push Press (40)
    15 Situps (ab mat)

    Rest 3 min and repeat
    Round 1 – 124
    Round 2 – 122
    Total 246

  36. Press x5
    50-60-70-75-80+
    35# 45# 50# 55# 60#- 7 reps

    AMRAP in 5 min
    15 Box Steps
    15 Push Press
    15 Situps

    Rest 3 mins and repeat

    2 and 12 steps
    Same for second round

    Total: 204

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