What’s your favourite genre of movies?
EMOM for 10 min
5 Deadlifts @ 60%
40/30 cal Row
40 KBS (70/50#)
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
The website is up-to-date! Look around and if you find anything missing, let me know.
Last minute opportunity to start our 4 week Intro to Nutrition program on Monday. Must be registered by tonight.
REMINDER – Gym will be closed this weekend for a powerlifting seminar.
MOB WUx1
Group WU MOB
Deadlift WU 170×5
EMOM for 10 min
5 Deadlifts @ 60% 205#
40/30 cal Row
40 KBS (60#)
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
Time = 18:19
EMOM for 10 min
5 Deadlifts @ 60% = 105#
40/30 cal Row
40 KBS (40#)
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
17:45
Thanks Matt!
EMOM for 10 min
5 Deadlifts @ 60% – 235#
40/30 cal Row – about 45 pulls
40 KBS (70/50#) – steady sets of 10
400m Sandbag Run – sluggish
80 Double Unders – sets of 8~10
80 Squats – 40-20-20 with quick turn around
800m Run – just like that funny run we did not so long ago…
16:02 RX
Thanks Matt! Good job 6amers!
So the Birthday Burpee Apocalypse happened today during the 07:00 class.
Heather S. and I both celebrate our birthdays on this day , we wanted to share this blessed event with our fellow crossfiters.
Total of 122 burpees for each member of the 7:00 class. Heather and I both wanted to share in this “extra fitness” so I did my own age in bupees (65) and Heather did her age.
Most of the “7:00ers” were happy this unique chance to make today’s WOD more challenging.
It would be nice to spread this joy to another group next year!
WOD 20:02
That’s awesome!! Happy Birthday!!
Happy Birthday to you both!…and congratulations to all those who survived the Birthday Burpee Apocalypse !!!
Pretty sure the 6 am class is safe next year π
Well that sounds like a challenge… what do you think Gerry!?!
Love you too Gerry!
And I actually considered going to the 7 am.
Happy Birthday to both of you! You guys are awesome!
So glad you are both part of CFM!
Whatβs your favourite genre of movies? I like most but not into horror so much
EMOM for 10 min – 5 Deadlifts @ 60% – 245#
40/30 cal Row
40 KBS (70#) – 10s
400m Sandbag Run
80 Double Unders – not great today, many misses
80 Squats
800m Run
15:21
Happy Birthday Gerry and Heather, it was a pleasure to do all those burpees to celebrate your outstanding fitness!! π
Thanks Matt!
QOD: Cartoons!
QOD:Suspense
EMOM for 10 min
5 Deadlifts @ 60% used 105# cause my legs are smoked. Back pinched after a few rounds so dropped down to 85# then stopped with 2 rounds left
40/30 cal Row
40 KBS (70/50#) 35#
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
Time:16:46
Last class for awhile as I’m moving back to SJ this weekend. Fun to get to spend the summer sweating with you guys! β€οΈ
Awww, I didn’t realize you were moving back! Nice seeing you this week, hope to see you back soon!
Thanks Christie! Fun to wod with you too! Keep up those box jumps!
Thanks for setting the pace on the runs this morning! I will miss you
Haha you got me on the sand bag run so I couldn’t let you get me on the 800! Lol keep running hard girl!
EMOM for 10 min
Deadlifts x5 @ 60% β 175#
40 cal Row
40 KBS (53#)
400m Sandbag Run
80 Double Unders (160 singles)
80 Squats
800m Run
18:40
“Sprinkled” in 122 B-day burpees at the beginning, end, and throughout the workout. Happiest of birthdays Heather and Gerry! Outlook calendar updated for next year (cough! cough!)
β€οΈ
EMOTM for 10 Minutes
5 Deadlifts @ 60% – 105#
30 Cal Row
40 KBS at 30#
400m Sandbag Run
160 Singles
80 Squats
800m Run
Time: 20:07
Thanks for the class Matt; great job everyone – tough one to end the week π
What’s your favourite genre of movies?
I like a classic ‘who did it’ movie.. Or a classic ‘cheer for the underdog’ movie..
EMOM for 10 min
5 Deadlifts @ 60% (115#)
With 25 burpees to help Laura with her no show burpees..
40/30 cal Row
40 KBS (35#)
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
17:07
I liked this one!
Followed by Tabata push ups(on my knees).. although the clock was set, I wasn’t told it was a continuous running π.. I got to 80 and decided I’d done enough..
Followed by 5 1-min overhead holds with 25# plate with 30 second breaks In between..
You’re my hero! Burpees and deadlifts = legs of jelly
QOD: Comedy, with action being a close 2nd.
Deadlifts @ 225
WOD Rx’d
12:43
Fun nooner!
MOB WUx1 +CS
Group WU MOB
Deadlift WU 185Γ5
EMOM for 10 min
5 Deadlifts @ 60% 235#
40/30 cal Row
40 KBS (60#)
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
Time–> 16:27
Great work 6am peeps!
Thanks Matt!
Deadlifts x 5 EMOM 10 mins @ 130#
WOD
30 cal row
40 KB Swings 20#
400m sandbag run
160 single unders
80 squats
800m run
24:06 min
Had originally thought I’d do 200m sandbag and 400m run but did the full amounts! Hurray!!
Yay for full runs!
EMOM deadlifts: sets of 5 @ 60%
125#
WOD:
30 cal row
40 KBS (40#)
400 m sandbag run
80 double unders (slowed me down big time)
80 squats
800m run
Time = 19:28
QOD: Action Crime Drama movie!
MOB WUx1
Group WU MOB
EMOM for 10 min
5 Deadlifts @ 60% 255#
40/30 cal Row
40 KBS (53#)
400m Sandbag Run
160 single Unders
80 Squats
800m Run
time 18:25
Nice to be part of the all girls’ 5 PM class (2nd time this week)
Open Gym
40 cal Row
40 KBS (60#)
400m Sandbag Run
80 Double Under scaled 160 singles
80 Squats
Time: 20:06
Happy Birthday Gerry & Heather so happy I don’t do morning classes particularly today!
MOB WUx1
Group WU MOB
EMOM for 10 min
5 Deadlifts @ 60% 80#
40/30 cal Row
40 KBS (30#)
400m Sandbag Run
160 single Unders
80 Squats
800m Run
time: 22:29
First time using 30# KB. Wasn’t horrible. The runs were awful. Who am I kidding the sandbag run was really just a stroll.
Open Gym
WOD (modified for shoulder/neck)
40 cal Row
40 Russian KBS (60#)
400m Sandbag Run
80 Double Under scaled 160 singles
80 Squats
800m Run
15:32
EMOM for 10 min
5 Deadlifts @ 60% 160#
40 cal Row
40 KBS (70/50#) @*70, then 60#
400m Sandbag Run
80 Double Unders (x2 singles)
80 Squats
800m Run
19:29
*I was a bit too ambitious going 70#, so I went with 60# after 20 KBS.
Wod Rx
16:05
122 Bday Burpees
EMOM for 10 min
5 Deadlifts @ 60%
135#
40 cal Row
40 KBS (40#)
400m Sandbag Run
80 Double Unders (Singles x2)
80 Squats
800m Run
Time: 16:30
EMOM for 10 min: 5 Deadlifts @ 60% – used 65#, much lighter than 60%. Had to run out on set #5 and pop a morning sickness pill to make it through the class!
30 cal Row
40 KBS (25#)
400m Sandbag Run – 200m w/lighter sandbag
80 Double Unders (x2 singles)
80 Squats
800m Run – 400m
Time: 20:08
30 cal Row
40 KBS (70/50#)…I subbed for 40 Push Presses @ 45#, back was tight
400m Sandbag Run
80 Double Unders
80 Squats
800m Run
Time: 18:38