CFM Original

AMRAP in 10 min
200m Run
10 Strict Pullups
10 OHS (115/85 or 65%)

Good habits start at a young age
Good habits start at a young age

34 thoughts on “CFM Original”

  1. Mobility
    15 Supermans
    WUx1 (strict pull-ups with blue band)
    1min plank

    50 No show burpees

    WOD: “CFM Original”
    AMRAP in 10 min
    200m Run
    10 Strict Pullups (blue and purple band)
    10 OHS

    Score: 3 rounds + 100m

  2. Mobility
    15 supermans
    WU x 1 plus 2 minute plank

    Strenght: overhead squats 25, 30, 35, 40 (×5), 45 (only managed 1)

    ‘WOD: CFM Original’
    Amrap in 10 minutes
    200 m ru10 strict pull ups (green band)
    10 OHS

    Score: 3 rounds plus 10 meters of running!
    Great job everyone!

  3. That is my William rowing his heart out! Hope he is inspired to do Crossfit when he is a little older.

    1. That’s a great pic Andrea! It’s nice when kids are so comfortable in a fitness environment that young!
      You are setting a great example!!

    2. On the last 800m yesterday, i could barely lift my feet and had a stitch and this little guy runs right by me..LOL Way to rub it in William.

      1. Now you know what it’s like to be lapped by some young “whipper-snapper”. Happens to me all the time

  4. Vanessa Champion

    Mobility
    15 supermans. WUx1. 1 min plank

    Strength: front squat
    5×45-50-55-60-65

    WOD: CFM Original
    AMRAP in 10min
    200m run
    10 strict pull ups (black band)
    10 overhead squats 20#

    3 rounds + 4 pull ups

  5. Mobility
    15 supermans. WUx1. 1 min plank

    Strength: Extra Mobility focusing on legs and hips.

    WOD: CFM Original
    AMRAP in 10min
    200m run
    10 strict pull ups (with a bunch of bands)
    10 overhead squats 65#

    2 rounds + 2 OHS

    My runs were mega slow today. Even slower than usual…
    Kept the OHS light as my hips/butt/flexors/quads/lower back all feel a little tight and sore 🙂

  6. Mob / 15 supemans (supermen?) / WU x 1

    Shoulder Press x 5
    95 – 105 – 110 – 115 – 120 (3)

    WOD: “CFM Original”
    AMRAP in 10 min of:
    — 200m run
    — 10 strict pulups
    — 10 overhead squats 95#

    Score: 3 rounds + 3 pullups

    OHS just weren’t clicking today even though I kept the weight lower. Better focus next time.

  7. Mobility
    15 superman’s + Wu x 1 strict Pullups with 50# dumbell
    Strength dead lift
    Work at a little lower weight as most of my lower body is a little stiff
    225/ 315/ 365/ 365 x 5 with hook grip and did shoulder shrugs at 365
    Wod: CFM Original
    Amrap in 10 minutes
    200m run
    10 strict Pullups
    10 ohs @ 115
    Rx – 4 rounds even had about 4 seconds left at last ohs
    Great work 6 amer’s, and great class as always Marie. Thanks for calling me out on the full extension I did do extra pullup for it. 🙂

  8. WU

    Shoulder Press x 5:
    45-50-55-65-70(only manage3 at 70#)

    WOD
    10 Min.AMRAP
    200 m run
    10 strict pull ups (Pink Band)
    10 OHS @ 75#

    3 Rounds even.

    Running in the WOD continues to be a burden for me this summer… Note to self: I need to be incorporating more runs in my WU or cash out.

    Pull ups not so bad. Since I don’t seem to have the coordination to “kip” banded pull ups, these were not much different than they usually are in a WOD.

    OHS were heavy. Off to a shaky start when I dropped the bar as I was starting my first round. Was not happy about having to clean & back rack the bar again…GRRR! After this, managed to do them unbroken.

    Fun WOD. Great work 6 a.m.er’s.

  9. Mobility

    Practiced some snatches (It’s been a while)

    WOD:
    200m Run
    10 Strict Pullups (with small band)
    10 OHS @ 95# (50%)

    2 rounds + 6 OHS

    I’m in rough shape. It’s time for summer habits to go away LOL

  10. Mob
    15 x superman
    Wu x 1
    200 m run

    Push press 5’s
    75-85-95-100-105

    AMRAP 10 min

    200 m run
    10 strict pull-ups (blue + purple)
    10 ohs (Rx 85) 55#

    2 rounds + 195m

    Pull-ups were easiest part, ohs literally put me on my a$$!! Running was tough but no lasting affect, so guess I’m good to go!!

    Great class Jo. Thanks for the help on the pushjerks

  11. Mobility

    15 Supermans
    WUx1 (strict pull-ups)
    1min plank

    Front Squat x 5

    135-145-155-165-175

    WOD: “CFM Original”
    AMRAP in 10 min
    200m Run

    10 Strict Pullups
    10 OHS scaled to 85 lb

    Score: 3 rounds

    OHS were the toughest part for me.

  12. Mobility

    15 Supermans
    WU x1

    2 Min Plank

    Strength: OHS

    40×5 45×5 (Practiced at 45 for better technique been having a hard time with my wrist)

    WOD: “CFM Original”
    AMRAP in 10 min of:
    – 200m run
    – 10 strict pulups (Blue Band)
    – 10 overhead squats @ 40#

    Total Rounds: 3 + 10 Pullups

    Great Job Everyone!!

  13. Mobiity
    15 Supermans + WUx1 (strict pullups with green band)
    1 1/2 min plank

    Strength: Deadlifts(x5) 95-105-115-125-135

    WOD: CFM Original
    AMRAP in 10 minutes

    200m run
    10 pullups (strict with green band)
    10 OHS @ 45

    Score: 2 rounds + 200m run + 10 pullups

    Pullups were brutal!

  14. 15 Supermans
    WUx1 (strict pull-ups)
    2 min plank

    push press x5
    110-135-150-165-185(2)

    WOD: “CFM Original” Rx
    AMRAP in 10 min
    200m Run
    10 Strict Pullups
    10 OHS @ 115#

    Score: 2 rounds + 200m run

    very tough WOD

  15. Heather Colleen

    Mobility
    15 supermans
    WU x 1 +1 minute plank

    Strength: OHS x 5

    Black bar thingy-15-20-25-30

    ‘WOD: CFM Original’

    Amrap in 10 minutes
    200 m
    10 strict pull ups (green+purple)
    10 OHS #20

    Score: 3 rounds + 200m

    So much fun today! It was such a fun group that I barely noticed how much I hate OHS! 🙂

  16. Mobility
    15 supermans WUx1

    Cleans

    135×5-185×5-205×3-225-235-240-245-255(fail)

    WOD

    2 Rounds 9 Pull Ups

  17. Mobiltity

    WU x 1

    Strength: OHS x 2

    35-45-55-65-75-85

    WOD: RX

    2 rounds + 8 pull-ups

    Fun race again tonight Laura!

  18. mob 15 superman
    wux1 2 m plank
    strength shoulder press
    65×5 85×5 95×5 100×4
    wod CFM original
    amrap 10 min
    200 m run
    10 strict pull up
    10 overhead squat 65#
    3 round

  19. Mob Wu x 1 & a 2min plank
    Strength warmed up on OHS
    20 25 30 &35 x 5
    WOD: CFM original 10 min AMRAP

    200m
    10 pull ups green band ( Thanks Helen C for your tips)
    10 OHS @ 25lb

    2 rounds & 200 m & 10 pullups.
    Thanks Marie Noelle for your help. Nice chatting with the 6:45 gang. Welcome back Anca.

  20. Mobility + 15 supermans + WU x 1 + 2min. plank
    Push Press 5x 70,75,85,95,100 (am I ever feeling 2 weeks of no strength training! 🙁 )

    WOD: CFM original 10min. AMRAP
    200 m run
    10 strict pullups (green band)
    10 OHS @ 35#

    3 rounds + 4OHS
    Good job 8:30 crew… everyone pushed hard!

  21. mob
    WU x 1
    superman x 15

    strength OHS
    45-65-95-115-135-135

    wod
    2 rounds + 1 OHS

    struggled with OHS in the wod, and dropped the bar too many times! i’ll get er next time!! still get a hell of a sweat on! lol..

  22. Mobility
    15 x superman
    Wu x 1 (strict pullups – blue)
    1:20 plank

    Strength: Push press 5′s
    75-95-105-115-130(3)

    AMRAP 10 min

    200m Run
    10 Strict pull-ups (green)
    10 OHS 55#

    3 rounds + 200m

    800m Run

    Thanks for coaching, Joanna.

  23. WOD:
    AMRAP 10 min
    10 strict pullups (rx first round, pink band for 2nd & 3rd)
    10 OHS (65% = 75#)

    2 rounds + 10 pullups

    I liked the challenge of the strict pullups this week, I’m going to keep working on them. I was happy to have gotten one round of rx in today after 56 strict pullups yesterday

  24. Better late than never.

    Mobility
    15 superman
    WO x 1 (strict pull up yellow)
    1min plank
    Push press 25-30-40-45-50

    AMRAP 10 min
    200m run
    10 strict pull ups ( black)
    10 overhead squats (20 pounds)

    3 rounds plus 200m

    Would love to get to a smaller band for pull ups. But seem to struggle with anything less than black :(. Great workout.

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