Bench Press x3
5 sets @ 75%
NFT
100 Flutterkicks (2 count)
50 Russian Twists (2 count)
100 Flutterkicks (2 count)
Check out the 2016 Atlantic Hopper Event video!
[youtube=https://www.youtube.com/watch?v=uL1PEJWBsQk]
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Bench Press x3 with Kelly and Heidi
WU at 35, 55#
5 sets @ 75% = 75#
NFT
100 Flutterkicks (2 count)
50 Russian Twists (2 count)
100 Flutterkicks (2 count)
Thanks Shane!
MOB + WU x 2
Group WU
Bench Press x3
5 sets @ 75%
135# – WU
155# x 2
175 X 3
195 x 1…just for s&g
NFT
100 Flutterkicks (2 count)
50 Russian Twists (2 count)
100 Flutterkicks (2 count)
Good job Mark nice numbers on the press
Mobility
WU x 2
Group Mobility
Bench Press x3 (nice sharing the bar Heidi and Laura!)
5 sets @ 75%
35-55-75-75-75-75-75#
NFT
100 Flutterkicks (2 count)
50 Russian Twists @25# (2 count)
100 Flutterkicks (2 count)
Cashout:
800m run with Mark.
Fun class Shane. Good job everyone!
Good job on the bench Kelly.
Bench Press x3
5 sets @ 75%, 70lb
NFT
100 Flutterkicks (2 count)
50 Russian Twists (2 count)
100 Flutterkicks (2 count)
Warm up & mob x2
Group mob
Bench press x3
5 sets
135-155-175-175-175-195-195
100 flutter kicks (2 count)
50 Russian twists (2count)
100 flutter kicks (2 count)
Practice skipping
Thanks for sharing the bar Mark. Awesome class Shane.
Open Gym
Mini Murph
1mile run
50 pullups
100 pushups
150 squats
1 mile run
(10 rounds of Cindy)
time= 31:53
Well if I didn’t have to go back to work, I think I would have tried full Murph minus the vest though. Next time! And preferably with other people 🙂
Love the Hopper video Kevin!
Open Gym
Thrusters X 3
135-155-175-185
Fran – scaled with Ring Rows
Time – 4:53
Thanks for tackling this with me Heather!
Gross! I didn’t know you guys were doing Fran!? Nice time Jeff!
Awesome vid Kevin! It was a great day!
Awesome CRAZY HD video Kevin! Your MC is damn handsome.
Open Gym, trying to get back on the wagon.
OHS to 175# Had trouble getting the bar up and locking in.
NFT
3 Rounds of:
— 10 GHD Situps
— 10 Over-the-Shoulder D-Ball Cleans @ 100#
Handstand Practice
Practiced kicking up into a balanced/soft wall touch
Open gym
250m row x6
Time: 6:40
Great video, Kevin!
Mob
WU x2
Group WU
Bench Press x3
35-55-65-75-80-80#
NFT
100 Flutterkicks
50 Russian twists(15#)
100 Flutterkicks
WU x 2
Group warmup and the stick game
Bench Press x 5 @ 75% = 55#
35(10), 40(5), 45(5), 50(5), then 55 x 3 and 5 sets
NFT
100 flutter kicks(2 count)
50 Russian twists (2 count) 25#
100 flutter kicks (2 count)
OG
Row 5 K, every 500m do 10 Burpees…
Oh, and do this beside Kevin while he does a crazy punching bag carry/mountain climber workout!
Fun times at CFM!
Impressive amount of work on this WOD Jackie well done!
Thanks Greg!
Bench Press x3
5 sets @ 75%
Warm up with 55#, then 65# (2), 70# (2) and 75# (2) … One extra set by mistake. Thanks for sharing the bar ladies!
NFT
100 Flutterkicks (2 count)
50 Russian Twists (2 count) 10#
100 Flutterkicks (2 count)
Cash out: 400m med ball run with 14#
Thanks for the class Shane!
Mob + WU x2
Bench Press x3
WU with 45 then 55
5 sets @ 75#
Realized later that I used the wrong number for my 1RM,
should have used 80#
NFT
100 Flutterkicks
50 Russian twists(10#)
100 Flutterkicks
Bench Press x3
5 sets @ 165#
That’s crazy NFT cashout.
50 Shoulder-to-shoulder with the punching bag (2 count)
10 rounds
100m Punching Bag Run
15 Mountain Climbers (2 count)
19:05
Sorry for all the swearing Jackie.
I felt your pain, bro!
Mob + WU x2
Bench Press x3 to75%
5 sets @ 75%
45,55,65,75 and [email protected]#
NFT
100 Flutterkicks
50 Russian twists(20,10#)
100 Flutterkicks
Bench Press 5×5 @ 155#
Super set rowing in there. 250m between sets.
MOB + WU X2 (10 strict pull ups in 2nd WU)
Group MOB
Bench Press X3 to 75%
[email protected] 95, 135#
5 Sets at 155#
NFT (2 Count)
– 100 Flutter Kicks
– 50 Russian Twists
– 100 Flutter Kicks
Did a 400m Run