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
Bring a Friend Day
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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 🙂
Meant 24” not 30 lol
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.
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. 😉
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
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!
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 🎄🎁
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!!
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!!
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
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
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!
Push Press @ 75#
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
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.
“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
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
Press X 5
115-135-155-165-180(6)
Wod with 20 inch box abs 95#
Rd 1 – 104 reps
Rd 2 – 101 reps
Total – 205 reps
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.
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
Press :
25-35-45-50-50#(11 reps)
WOD
20” box step ups
Push press (45#)
sit ups
Total = 253 🙂
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! 😁
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! 😁
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
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
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
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 🙂
Yay for posting!
Press x5
50-60-70-75-80+
35-40-45-50-55 for 12 reps
AMRAP in 5 min
15 Box Steps (little box)
15 Push Press (25#)
15 Situps
Total: 215
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.
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
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!
Pressx5
35-45-55-65-70×7
WOD
1st Rd-127
2nd Rd-115
Total =242
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
Press :
45-50-55-65-70(7 reps)
WOD
20” box step ups
Push press (55#)
Ab mat sit ups
Total = 254
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
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
Press x5
45 50 55 60 65×8
Wod – 55# and 20”
304 reps (149 / 155)
Press: 35-45-55-60-60×6
WOD: 45# & 20″
242 reps
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
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
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
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
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
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
Shoulder press
60-70-70-75-89(4)
Wod with 65#
Total 233 reps