We are hosting another sold our CrossFit Level 1 seminar this weekend. Classes will resume on Monday. Have a great weekend!
Is it almost time to put the rowers away until next winter?
10 thoughts on “Enjoy your Sunday!”
Mario
Mob + WUx1 + More Mob
WOD Rx w/ Shane (switch partners every set –> 21 Jerk, switch, 21 Jerk, switch, 21 lunges, etc)
21-15-9
Push Jerk (75/55# – 50% Max Snatch)
Lunge
15-12-9
OHS
Pushup
12-9-6
Power Snatch
Toes-2-Bar
= 14:40
Everything unbroken except my 9 T2B. Messed up the last part, did 3 extra snatches and t2b in round of 9s… oops 😛 Thanks for the push Shane, that was good.
Pretty pumped, only 225 felt shaky. This is probably my best set of OHS ever. Really felt solid.
Good job to all the CFM peeps who tested/tackled this WOD, and Anthony and Angela for tackling a tough one as well! 🙂
Shane Hayes
Great work partner and nice job on the ohs!
Anonymous
Nice PR Coach!!!!
Cara
Partner WOD @ MCF with some CFM peeps 🙂
WOD w/ Matt (both partners complete each set before moving on)
21-15-9
Push Jerk (75/55# or 50% max snatch)
Lunges
15-12-9
OHS
Push ups
12-9-6
Power Snatch
T2B
Time: 21:16 (ish…I didn’t even know where the clock was haha)
We used women’s Rx weight for all movements, and I did everything Rx except for some of the T2B. In the 12 and 9 sets I did a mix between T2B and knee raises then all T2B for 6 ( did this because of being cautious with my shoulder and also because I’m still so inefficient at stringing them together)
Fun morning at MCF and thanks Mario for testing out a new partner wod on us, it was a good one! Glad to get a work out in today 🙂
Also thanks Shane for the crossover symmetry lesson!
Kelly B
Mobility
WU x 2
Partner WOD at Maritime with Alaina 🙂
21-15-9
Push Jerk @55#
Lunges
15-12-9
OHS
Push ups
12-9-6
Power Snatch
T2B (knee raises)
Time: 20:10 Thanks for the push Alaina!
Great work CFM!
Anonymous
You did awesome Kelly!
Alaina
WOD @ MCF with a great gang!!
Mob and WUx2
500m row 2:10
Practised Push jerk, OHS, Power snatch
One of each @#55
WOD : Mario’s creation
21-15-9
Push jerk #55
Lunges
15-12-9
OHS #55
Push ups from toes
12-9-6
Power Snatch #55
K2E
Time: 20:10 with Kelly 🙂
Great job everyone, especially Angela and Anthony on that tough one!!!
Shane Hayes
Wod at MCF
Mobility and Wu x 1 plus crossover symmetry
Partner Wod with Mario
21-15-9
Push jerks @ 75#
Lunges (body weight)
15-12-9
OHS @ 75#
Pushups
12-9-6
Power snatch @ 75#
T2B
14:40 rx
Great work everybody and great partnering up with u Mario… Next time I will count for ya!!
Alaina
Nice PR Mario!!!
Chantal L.
Did Mario’s Partner WOD at MCF with the rest of the bunch. Partenered with Tara B. I used 55 and she used 35 and both did Knee raises for T2B. Finished in 20:22. Was a good one!
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…
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Mob + WUx1 + More Mob
WOD Rx w/ Shane (switch partners every set –> 21 Jerk, switch, 21 Jerk, switch, 21 lunges, etc)
21-15-9
Push Jerk (75/55# – 50% Max Snatch)
Lunge
15-12-9
OHS
Pushup
12-9-6
Power Snatch
Toes-2-Bar
= 14:40
Everything unbroken except my 9 T2B. Messed up the last part, did 3 extra snatches and t2b in round of 9s… oops 😛 Thanks for the push Shane, that was good.
Overhead Squat x1
135-145-155-165-175-185-195-205-215(PR)-225(PR)
Pretty pumped, only 225 felt shaky. This is probably my best set of OHS ever. Really felt solid.
Good job to all the CFM peeps who tested/tackled this WOD, and Anthony and Angela for tackling a tough one as well! 🙂
Great work partner and nice job on the ohs!
Nice PR Coach!!!!
Partner WOD @ MCF with some CFM peeps 🙂
WOD w/ Matt (both partners complete each set before moving on)
21-15-9
Push Jerk (75/55# or 50% max snatch)
Lunges
15-12-9
OHS
Push ups
12-9-6
Power Snatch
T2B
Time: 21:16 (ish…I didn’t even know where the clock was haha)
We used women’s Rx weight for all movements, and I did everything Rx except for some of the T2B. In the 12 and 9 sets I did a mix between T2B and knee raises then all T2B for 6 ( did this because of being cautious with my shoulder and also because I’m still so inefficient at stringing them together)
Fun morning at MCF and thanks Mario for testing out a new partner wod on us, it was a good one! Glad to get a work out in today 🙂
Also thanks Shane for the crossover symmetry lesson!
Mobility
WU x 2
Partner WOD at Maritime with Alaina 🙂
21-15-9
Push Jerk @55#
Lunges
15-12-9
OHS
Push ups
12-9-6
Power Snatch
T2B (knee raises)
Time: 20:10 Thanks for the push Alaina!
Great work CFM!
You did awesome Kelly!
WOD @ MCF with a great gang!!
Mob and WUx2
500m row 2:10
Practised Push jerk, OHS, Power snatch
One of each @#55
WOD : Mario’s creation
21-15-9
Push jerk #55
Lunges
15-12-9
OHS #55
Push ups from toes
12-9-6
Power Snatch #55
K2E
Time: 20:10 with Kelly 🙂
Great job everyone, especially Angela and Anthony on that tough one!!!
Wod at MCF
Mobility and Wu x 1 plus crossover symmetry
Partner Wod with Mario
21-15-9
Push jerks @ 75#
Lunges (body weight)
15-12-9
OHS @ 75#
Pushups
12-9-6
Power snatch @ 75#
T2B
14:40 rx
Great work everybody and great partnering up with u Mario… Next time I will count for ya!!
Nice PR Mario!!!
Did Mario’s Partner WOD at MCF with the rest of the bunch. Partenered with Tara B. I used 55 and she used 35 and both did Knee raises for T2B. Finished in 20:22. Was a good one!