Still a few more spots left for the Bad Ass Class (snatch edition) starting next Wednesday at 5pm.
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
“CFM Mile”
Run 1 mile with a 40# sandbag
*choose weight and distance accordingly
Compare to June 20/14
Group WU MOB
Push Press Push Jerk
(3 1) x5
60-65-70-75-80%
95-115-145-155-165-165
“CFM Mile”
Run 1 mile with a 40# sandbag
9:54
Nice run time Shawn thanks for setting the pace!
Fast time!
Wu and mob
Push Press Push Jerk
(3 1) x5
60-65-70-75-80%
Wu 65
95-115-125-135-145
“CFM Mile”
Run 1 mile with a 40# sandbag
Time 10:06
Thanks Shane, good run Shawn
Great job Greg! Your shadow set the pace for me 🙂
It was like running for me 1.5 years ago, the only thing different was that I was running with an extra 55 lbs around my belly! 🙂 Lots of change for me at CFM!
And nice time on the jumping jacks
Greg
MOB + Group WU & MOB
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
WU – 65# – 95#
105# – 105# – 115# – 125# – 135#
“CFM Mile”
Run 1 mile with a 40# sandbag
TIME: 11:14
Good run this morning Mark. Long run after all the reps yesterday.
OG
Tested out my new 20# ruck plate, thank you Josh 🙂 and apparently did the entire thing with a container of Lysol wipes as well that Kevin stuck in my bag while I wasn’t looking. He only showed me after. Stinker.
With Ruck 100m each of:
Bear Crawl
Walking Lunges
Overhead Carry
Low Crawl (mostly low bear didn’t have time for all low crawls, them are hard)
Sandbag mile with Ruck + Sandbag (~60lb)
Somewhere between 15-17 mins
Push Press + Push Jerk
(3+1) x5
60-65-70-75-80%
105-115-125-135-145
“CFM Mile”
Run 1 mile with a 40# sandbag
10:10
Thanks Shane!
Mob
Group Mob & WU
Push Press & Push Jerk
(3&1)x 5
WU @ 45#
55-60-70-75-80#
WOD
CFM Mile
Run 1 mile with 40# Sandbag
Time: 15.46
(was more a shuffle instead of a run!)
Group WU
Push Press Push Jerk
(3 1) x5
95-115-135-140-145-155
“CFM Mile”
Run 1 mile with a 40# sandbag
time – 12:12
first time doing this WOD.
AM – 1 hour of squash
PM – Trainer Throwdown
Partnered with Dom
1000m Row
50 Squats
50 Situps
50 Pushups
50 Pullups
8:16
AMRAP in 12min
4 Bar Muscle ups
8 Power Snatches (115#)
16 Box jumps (24″)
4+5 PS
CFM Mile with 30# ruck pack + 40# sandbag
11:33
And I’m done!
Push press x 3 push jerk x 1
60-65-70-75-80
CF Mile
1 mile with 40# sand bag
11:24
Funny…Shane didn’t offer us a scaling option 🤔
1st time I’ve done this.
Great job on the run Heidi, that was not easy after 210 reps on wed’s WOD.
Push Press Push Jerk (3+1) x 5
45-55-65-75-85#
CFM mile w 40#sandbag
11:39
Mob + WUx1
Partner WOD (with Amanda S.)
1000m row
50 Squats
50 Pushups
50 Situps
50 Pullups
= 9:44
AMRAP 12 mins
4 Bar Muscle Up (scaled Jump Bar MU, bar @ mid-forearm)
8 Power Snatches 115# (scaled to Hang Power Snatch 45#)
16 Box Jumps (scaled? at 20″)
= 4 rounds + 1 HPS
3 push press + 1 push Jerk
55-85-90-95-100-105
Fun sharing the bar with you Oly Cara! ❤️
WOD:
Rx-12:02. (PR-56 sec)
Amanda thanks for bullying me into Rx!
Open gym
21-15-9
Wallballs @ 14/10
Deadlifts @ 125
Box jumps 20′
9:04
Kevin Mac…thanks for joining! I was still like 10 feet in front of you for the run! Ha!
And…Thanks for tips tonight Shane! I rarely attend any of your classes and was happy to attend 2 tonight.. Great coaching. Loved the music!!!!
Push press + jerks
Up to 90#
1 mile run with 40 # sand bag 9:11 rx
Group WU & MOB
WOD
Push press + Push jerk (3+1)
30-35-45-55-65
CF mile
Scaled to 800m with 15# sandbag
5:38
Next time I will try the whole mile. 🙂
WOD rx’d: 13:15
I walked so much.
3rd wod of the day.
MOB 10 pull ups
Group WU MOB
Push Press Push Jerk
(3 1) x5
80-90-95-105-115#
“CFM Mile”
Run 1 mile with a 40# sandbag
12:57