Back Squats x3
60-65-70-75-80-85%
15-12-9 reps
Ring Dips
Thrusters (115/80#/65%)
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WU x 2
Group WU
Back Squat x 3
95-135-145-145-145-145-145
WOD: ElizeFran
15-12-9
– Paralettes
– Thrusters – 75#
Time: 6:48
You are right back on track Vince!
Mobility
WU x 2
Group Mobility
Strength: Back Squats x3 (Great sharing the bar Alaina, Maria and Heidi!)
60-65-70-75-80-85%
90-95-105-115-120-125#
WOD: Elizafran
15-12-9 reps
Ring Dips (paralettes)
Thrusters @55#
Time: 3:35
Cashout: Scorpion stretch
Bar holds 40 sec x 2
Ring holds 20 sec, 10 sec
Great class Kevin. Good job everyone!
Nice work Kelly! Very fast!
Holy speedy! Great job!
Nice job Kelly!!
Good job all around buddy. π
good job fast
Mobility
Warm up x2
Group mobility
Strength: 35, 40, 45, 55, 60, 65,75
WOD: Eliza Fran
15-12-9
Ring dips scaled to paralettes
Thrusters #35
Time 3:24
Great class everyone and great job 6amers!
Happy Monday!
another speedy one! Great job Ginette!
Fast – good job!
Great work Ginette!!
Fast time G. Good work!
crazy fast Ginette
Mobility
WU x 2
Group Mobility
Strength: Back Squats x3
100-110-120-130-135-145 (fun sharing the bar with you strong ladies!)
WOD: Elizafran
15-12-9 reps
Ring Dips
Thrusters @70#
Time: 6:33
Cashout scorpion stretch and 1000m row.
First time doing unassisted ring dips in a WOD, Last set was a bit sketchy with my lockout at the top. Fun class this morning Kevin!
Great job Maria!
Awesome Maria!!
You pushed hard all the way Maria!
Love the picture Tiffany!
Love the pic!!
Group mobility = 35 Birthday burpees π
Strength: Back Squats x 3
135(warmpup) 155-175-185-195-205#
WOD: Eliza Fran
15-12-9
Ring dips scaled to paralettes
Thrusters #65
Time 5:11
Thanks for coaching, Kevin.
WU x 2
Group WU
Back Squat x 3
155-175-185-195-215-225
WOD: ElizeFran
15-12-9
β Ring Dips
β Thrusters β 95#
Time–> 9:16
My 2 favorite movements in one workout!(NOT!!!!)
First time ever I felt like quitting mid WOD while not injured. Thanks for that push 6AM peeps. Doing this by myslef would not have happened. That is why I love CFM!!
Awesome work morning folks!
Great job this morning!!
What? You don’t know the word “quit”. Nice work Gabe…it was all you.
Mob+WU x 1 + 35 birthday burpees
Back Squat x 3
60-65-70-75-80-85%
135-155-175-185-205-225-245 #
WOD “Elizafran”
15-12-9
Ring dips
Thrusters 95#
5:51
Mobility
WU x 2
Group WU
Strength: Back Squats x3
55-60-65-75-85-90#
PR? I’ve never gotten above 75# on back squats before due to shoulder pain from the bar on my shoulders (guess I’m a wimp about that). I’m glad I was able to get past that today!
WOD: Elizafran
15-12-9 reps
Ring Dips (paralettes)
Thrusters @45#
Time: 4:21
Cashout scorpion stretch
Thanks Kevin! Great class this morning!
Fantastic Laura!
Great picture Tiffany!!
Mob + a very quick WU X1 (ran late!) … made up for it though with group mobility = 35 Birthday burpees π
Strength: Back Squats x 3
60-65-70-75-85# (only did 5 sets)
Eliza Fran
15-12-9
Ring dips scaled to paralettes
Thrusters #45
Time 5:50
Cashout: Scorpion Stretch
Thanks Kevin!
Back Squats X 3
245-265-285-305-325-345
WOD with paralettes and 115# Thrusters
Time – 5:42
Thanks for sharing the bar today Denis!!
Thanks for the class Kevin!!
Mob. and WUx2
Ring Rows at 3 feet out…8+2, then 6+4
Bar Hang 50 sec.
Beat swings…7, then 3
Back Squats x 3
3 x (90, 95, 105, 115, 120, 125) Great job Kelly, Heidi and Maria!!
WOD: Elizfran
15-12-9
paralette dips
Thrusters #65
Time: 5:17
Great class!! Thanks Kevin!!
Nice work Alaina.
Fast!
I love all the bar work you’re doing. Inspiring me to work harder π great job lady!
Thanks Vanessa! Hope to do some bar work with you soon π
WOD with 65# thrusters and ring dips. I scaled my weight back a bit so I could finish in the time cap
Time: 8:52
Fun nooner π
back squats up to 140#
Open gym
WU x 1
Weighted Ring Rows (feet elevated on box)
BWx5
10#x5
20#vest x5
25#x4
30#x4
35#x4
BWx11
WOD:
β Ring Dips 15-12-9
β One legged burpees 21-15-9
Timeβ> 10:01
WU Γ 2
Group MOB
Strength: Back Squats
3 x 65, 70, 75, 80, 90 (Missed my set of 95. Out of time.)
WOD – Elizafran
15-12-9
Paralette dips
Thrusters @ 40#
4:36
Massive class this morning…what a great bunch of people. Thanks for coaching Kevin.
Great time Jackie! It was a big class with lots of energy. What a great way to start a Monday!
Nice job Jackie!!!
Back Squats x3
135-195-210-230-245-260-275
WOD Rx’d
6:20
Dips – 6-5-4/5-4-3/4-3-2
Thrusters – 9-6/5-4-3/5-4
Overhead pressing strength is weak. Still building up.
mob wux1
group wu
back squat
65×3-65×3-65×3-65×5-65×5-65×5
ElizaFran
15-12-9
ring dip
thruster (push press)65#
time 3:34
MOB (abbreviated) slightly late today.
Group MOB
Strength: Squat X 3
135 – 190 -205 – 225- 255 – 275 These are estimates we wen’t a little higher than rx’d. Thanks for sharing with me Mario and Kimmy!
WOD: Rx’d
Time: 5:44
Review/Tip for future me: The thrusters are as bad as you think they will be.
Love the tip!
Nice one!
Mob + 20x Scap Pullups + WUx1 + Group WU
Back Squat x3
205-225-245-255-275-285#
WOD = 4:58 Rx … that was rough. Really rough.
Thanks Kim & CAM for sharing the rack. Great work gang!
Breakdown:
– Dips 5-5-5 / 4-3-3-2 / 3-3-3
– Thrusters 10-5 / ??? / 9
Killed it!
WU x 1
Handstand practice
Group WU
Back Squat x 3
45-95-105-110-120-30-135#
WOD: ElizaFran
15-12-9
β Paralettes
β Thrusters β 55#
Time: 5:40
Yay for handstand practice!!
Back squat X 3
100-110-115-125-135-140#
Thanks for letting me hang out with the strong girls Ang & Bre :p
WOD: 15-12-9
Dips (paralettes)
Thrusters @55#
Time 3:48
Also, loved having you as a coach tonight Kevin!! Always great tips and breakdowns
Always a pleasure!
Back squats 3 reps
95-100-110-120-130-140
Wod @ 65# with ring dips with feet In front on small box
4:33
Great big class!!
– Mob
– WUx2
Back squat x3:
140-150-165-175-190-200
Elizafran: 15-12-9
– Paralette dips with 45# plate on legs
– Thrusters 95#
Time = 7:38
… This was the last page of my first book :O π
WU x 2 + Hip Mobility
Group WU
Back Squat x 3
155-175-185-195-215-225
WOD: ElizeFran
15-12-9
β Ring Dips – scaled Parallettes
β Thrusters 115# – scaled 85#
Time – 5:25
Back Squat x3
125 135 145 155 165 175
WOD Rx
7:37
No likey ring dips
WU x 2
Group WU
Back Squat x 3
185-200-215-230-245-260
WOD: ElizeFran
15-12-9
β Paralettes (scaled because of shoulder)
β Thrusters β 95#
Time: 5:06
Back Squats x 3
85-95-105-115-120-125
WOD
15-12-9
Ring Dips (on rings with feet on floor in front. One foot length out from rings)
Thrusters @ 55#
Time = 5:57
I never thought I would be excited to do thrusters, but these were the first in months….super happy π π
You did great today Heidi!!
Back Squats x3
60-65-70-75-80-85%
(75,85,95,100,105,110#)
15-12-9 reps
Ring Dips Assisted with a box
Thrusters (115/80#/65%) (60#…. too much.. haha oops)
time: 6:57
Strength Back Squat x3
135 β 190 -205 β 225- 255 β 275
Always fun sharing the bar with CAM and Mario.
WOD Elizafran
15-12-9
Ring Dips (parallettes)
Thrusters 80#
Time- 3:44
Back Squat numbers should read:
Back Squat x3
190-205-225-245-255-275
I’d like to be able to deadlift your squatβ¦once
Mobility
Warm up x2
Group mobility
Strength: Back squats x 3
40, 45, 55, 60, 65,75, 85
WOD: Eliza Fran
15-12-9
Ring dips scaled to paralettes
Thrusters 20#
Time = 4:37
cash out – Scorpion stretch