Bring a Friend Day

By / December 6, 2017

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. Mario B.

    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. Samantha C

    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. Chantal L.

    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. Del

    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. Christie Neate

    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. Elba

    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. Alaina

    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. Mario R

    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. Rob C

    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. Gabriel

    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. Janet O'Blenis

    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. Remi F

    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. Mario A.

    “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. Angela Steeves

    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

  17. Alex O'Blenis

    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.

  18. BJ Killam

    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

  19. Ryan Killam

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

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

    Total = 253 🙂

  20. 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! 😁

  21. Derek

    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

  22. Nick

    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

  23. Robyn L

    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

  24. Beth

    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 🙂

  26. Kevin

    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.

  27. Stacey Simpson

    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

  28. JJ Poulin

    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!

  30. 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

  31. Melanie Bourque

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

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

    Total = 254

  32. Heidi

    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

  33. Roxanne

    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

  36. Mike Moody

    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

  37. 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

  38. Aubrey

    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

  39. Michelle D

    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

  40. Tracy

    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

  41. Amanda Beck

    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

Popular Posts

December 6, 2021
Only 20 Minutes of Work ¯\_(ツ)_/¯

EMOM for 10 min1 Snatch + 1 OHS AMRAP in 10 min24 American KBS (50/35#)12 Box Jump Overs (24/20”)50 Single Unders

March 5, 2019
Opposite Day

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…

February 27, 2020
API Test

Today, we’re testing Aerobic Power Intervals. It looks like Fight Gone Bad, and it will feel like Fight Gone Bad, but it isn’t. You’ll perform…

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro