Moving on

By / August 15, 2013

Max reps for 2 minutes at each station, with a 30 sec rest between each.
Sandbag Squats (40#)
Burpees
Push Press (65/45#)
Lunges
Russian KBS (70/53#)

In this workout, you start at one station and move on to the next. When you move on to the next station, the one before it will not be forgotten. You will still feel it’s after-effects. It will endure in your mind and body. It will change you.

Just like the memory of Marc Hebert.

As time passes, we will move on. But the memories will not be forgotten. You will still feel his after-effects. He will endure in your mind and body. He has changed us.

Family
Family

61 thoughts on “Moving on”

  1. Gabriel

    WUx2 +115 Supermans+15 Russian KBS

    Strength – Back Squat x3
    135-155-175-195-215

    Great sharing the bar with you Guy!

    WOD as Rx’d
    Moving on

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Sandbag Squats (40#)–>58
    Burpees –>42 (PR unbroken)
    Push Press (65#) –>25
    Lunges –>70
    Russian KBS (70#) –>40

    Total–>235
    Started with burpees.

    Great job MCF and CFM gang!

  2. Shane Hayes

    Mobility
    Wu x 2 + 15 superman’s + 15 Russian kbs @70#
    Strength back squats
    225/ 265/ 285/ 305 x 5 /320 x 3 pr and no oly shoes
    Wod : moving on
    Amrap 2 minutes each station with 30 sec rest between
    Sand bag squats @ 40# (74)
    Burpees (37)
    Push press @ 65# (53)
    Lunges (57)
    Russian kbs @ 70# (59)
    Total 280,prerry sure the way I broke it down is right. Don’t have my book.
    Great work 6 amer’s, nice working out with MCF morning crew again. Great work guys.
    Awesome class as usual Marie-Noelle!

    1. Lora

      WOW Shane! Great score on the WOD! I think you could have done those R-KBS with one hand….just sayin’.

      And huge numbers on those back squats. Congrats on your PR.

      1. Shane Hayes

        Thanks Blake, but the heavy back squat then starting off with the sand bag squats my legs were extremely tight. So my lunges were crap…

  3. Maria

    WUx2 +115 Supermans+15 Russian KBS

    Strength –OHS x 5
    55-65-75-80-85 Thanks for the push on the last set Cody!

    WOD as Rx’d
    Moving on

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Sandbag Squats (40#) 45
    Burpees 30 (last station, tough slowest burpees ever)
    Push Press (45#) –>45
    Lunges 81
    Russian KBS (53#) 45

    Total: 246

    Started with push press, nice work MCF’ers!

    2. Heather S

      Beyond this ridiculous total is the fact that 5 minutes after the wod you looked like you hadn’t even worked out yet… 5 mins later and I was still on the floor moaning!! My burpees were last too and it was embarrassing how slow they were. We should change-for-change this bad boy and start with the sandbags!!

      Great job Maria

      1. Maria

        Thanks Heather! Yes, it would be interesting to see the result, my legs were shot after the sandbag squats! I’m enjoying the sandbag torture lol

  4. Ginette

    Mobility
    Wu x 2 (15reps) + 15 russian KB swings @25 + 15superman
    Strength: back squat: 20, 25, 30, 35, 40 (Γ—5reps)

    Wod: moving on!
    Amrap in 2 minutes at each station with 30sec rest between:

    Sand bag squats #20 – 44reps
    Burpees-23
    Pushpress-#25-24 reps
    Lunges-48
    RKB swings #35- 32reps

    Great class Marie Noelle and great job everyone this morning! Oh and happy “acadian day”!

  5. Hélène Th. (MCF)

    Mobility
    Practice OHS @ 55lbs 5×5

    WOD Moving on!
    Amrap in 2 min. at each station with 30 sec rest between:

    220 reps Rx’d

    Good job 7 am class!! It was nice to meet new people!

    1. Lora

      It was nice to meet you this morning Helene πŸ™‚

      I was impressed with your form on your OHS’s (and the snatches you did to get the weight overhead). Well done. Super job on the WOD too.

  6. KK

    Another great morning with CFM, and a beast of a workout, and very appropriate and well said words Kevin.

    Mobility
    OHS 5×5, stayed at 55 to practice form

    WOD: RXed, in order posted on board
    (Reps: 70, 43, 34, 83, 58): 288

    First time using a 53KB, glad it was Russian, not American πŸ™‚

    Nice to meet lots of new faces today, everyone gave it their all!! Thanks for the watchful eye Lora and encouragement!

    1. Lora

      Great job this morning Krista! Whatever it is you’re eating, I need the recipe! WOW!

      You handled those 53# Russian KBS like a boss!

      Oh, and have you ever tried Canadian KBS? Kevin says they are like American KBS….but with BACON! πŸ˜€

      1. Heather S

        Did someone say bacon?? Krista I could see you doing the squats while I was pressing but it was all a blur – that was incredible!

    1. Lora

      Great post Heather. I think many people are feeling the effects of the past week’s emotional and physical challenges….but we dig deep, and push through.

      I don’t think any part of this WOD was easy, but sandbags + burpees + tired legs combo would have been particularly “sucky”….may they could use a little BACON too??

  8. Heather Colleen

    Mobility
    WU x2 15 Supermans 15RKBS #40

    No strength.
    Lacross ball – calves/shoulders/neck/back…everything hurts.

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Sandbag Squats (40#) – 26
    Burpees – 19
    Push Press (35#) – 34
    Lunges – 50
    Russian KBS (40#) – 45

    Total: 174

    700m run (with about 100m walking in there too.)

    I really like this kind of workout, just wish I’d done a better job of it. Really disappointed in my results.

    1. Heather S

      Disappointed?? Sweet mother give yourself a break – that’s a great score on a really tough wod!!

      1. Heather Colleen

        Thanks, Heather! I think went in with some pretty unreachable expectations – it was definitely a tough one. πŸ™‚

  9. Kevin Mack

    Mobility
    WU x 2 15RKBS #53

    Strength: OHS X 5
    35-45-55 (so much work to do on these)

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Russian KBS (53#) – 54
    Sandbag Squats (40#) – 52
    Burpees – 21
    Push Press (45#) – 32
    Lunges – 58

    Total: 217

    800m run (with about 100m walking. Heather wouldn’t let me hold her hand. Big meanie!)

  10. Kimmy

    Mobility
    WU + 15 supermans + 15 Russian KBS
    Strength Back Squats x5
    150-170-195-225-245 (10# PR)
    Thanks for the spotting /encouragement everyone!
    WOD Moving On
    Sandbag Squats (41reps)
    Burpees (22 reps)
    Push Press 45# (50 reps)
    Lunges (34 reps)
    Russian KBS 53# (45 reps)
    Total: 193 Rx

    I started at the burpee station and I think it was the right move for me. Thank goodness for the Push Press station.

  11. Blake

    WU x 1 +15 Supermans+15 Russian KBS @ 70#

    (Squat) Snatch (for form, not reps)
    85 (5) – 85 (5) – 95(4) – 95(4)

    WOD as Rx’d
    “Moving On”

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    **Started at Burpees**

    — Sandbag Squats (40#): 47
    — Burpees: 51
    — Push Press (65#):37
    — Lunges: 92
    — Russian KBS (70#): 42

    Total–>269

    Great to see all the MCF peeps sweating along with us!
    Another great job Nooners!

      1. Blake

        Thanks Guys!
        I started with the burpees thank god (never thought I would say that about burpees).
        I have a higher pain threshold for lunges than most other movements, though I paid for it on the KBS!

  12. Crystal

    WU X2 + 15 Supermans + 15 Russian KBS @40
    WOD
    “Moving On”

    @#45 on the Push Press and #40 on the RKBS
    Total reps 212
    Great job nooners and nice working with some MCF members! πŸ™‚
    Side note…don’t work out next to Terry…sheesh that guy is a machine! I felt like a turtle next to him! lol Great work!

  13. Blake

    Nice work Crystal! Terry makes us all feel that way don’t worry, he’s really a robot from the future.
    Great score!

  14. Andrea

    Mobility
    WUX2 (15 Supermans + 15 RKBS)

    Strength: Back Squats
    85-100-110-125-140

    WOD: “Moving On”
    #40 Sandbags
    #45 push press
    #53 RKBS

    Total Reps- 175 RX

    This was my first WOD RX!! Feeling a lot stronger:)

  15. Frank

    WUx2 +115 Supermans+15 Russian KBS

    Strength – OHS x 5
    65-85-100-115-135

    WOD Moving on

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Sandbag Squats (40#)–>54
    Burpees –>32
    Push Press (65#) –>32
    Lunges –>64
    Russian KBS (53#) –>40

    Total–>222

  16. Ron Arsenault

    WOD
    Moving on

    Burpees 33
    Push press (65) 33
    Lunges 61
    Russian Kbs (53) 65
    Sandbag squats (40) 58

    Total 250

    3rd WOD in a year so I was happy!
    -have to go with 70lbs for Kbs next time
    Very happy to have done a WOD in Marc’s memory!! πŸ™‚

  17. Tom L

    Mob
    WU x 2 (15reps) + 15 russian KB swings 70# + 15superman
    Strength: Back Squat: 75,80,85,90,95# (Γ—5reps)

    WOD: Moving on!
    AMRAP in 2 minutes at each station with 30sec rest between:

    Sand bag squats 40# – 34
    Burpees – 39
    Pushpress 65# – 24
    Lunges – 48
    RKB swings #53 – 32

    Total = 183 reps

    Great class Marie, I liked this one!

  18. Julie j

    Mob
    Wu x 2 + 15 supermans + 15 Russian KBS @ 35 #

    Strength – back squat x 5

    60-65-70-75-80 PR!

    Thanks for sharing the bar Lisa and Stephanie!!

    Wod – Moving on

    Max reps 2 mins, 30 sec rest between stations

    Sandbag squat 20# – 46
    Burpees – 15
    Push press 35# – 32
    Lunges – 31
    Russian KBS – 35 # – 40

    Total – 164

    Worked my ass off, thought I would do better…..work harder next time!

  19. Jeff L

    Mobility
    WU x 2 +15 Supermans+15 Russian KBS @ 70#

    Back Squat X 5

    225-255-275-295-305

    Squats felt good today after 2 weeks of no strength work

    WOD – “Moving On” Rx’d

    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Started at Burpees

    – Sandbag Squats (40#): 48
    – Burpees: 22
    – Push Press (65#):60
    – Lunges: 40
    – Russian KBS (70#): 37

    Total = 207

    Glad I started at the burpees since I wanted them out of the way and have push press early. Legs were done when I got to sandbag squats. Lost about 15 seconds since I grabbed the 2 – 20# bags first. My own fault for not grabbing bag during the 30 second rest.

    Fun WOD tonight, Awesome class Marie No!!

  20. Marcel

    WUx2 +115 Supermans+15 Russian KBS

    Strength – OHS x5

    85-95-105-115 out

    WOD as Rx’d

    Moving on

    Max reps for 2 minutes at each station, with a 30 sec rest between each.

    Sandbag Squats (40#)–>44
    Burpees –>29
    Push Press (65#) –>34
    Lunges –>55
    Russian KBS (70#) –>35

    Total–>197
    Started with burpees.

    Nice seeing all the MCF crew tonight!

  21. Steph L

    Mobility
    WUx2
    +15 Superman, 15 Russian KBS

    Strength: Back Squats

    95,100,105x 5 Ran out of time to finish strength tonight.

    WOD:

    Sandbags Squats @ 40# =37
    Burpees = 27
    Push Press @ 35# = 31
    Lunges = 73
    Russian KBS @ 53 = 45

    Total Reps = 213

    I will try this one RX next time I should have tonight.

    Great to see MCF members with us tonight!

    Great Job 5:45 Class!!

  22. Craig H

    Mob
    Wux+15 supermans+15 rkbs 53#
    Overhead squat
    75,80,85,95,105pr

    Wod max rep in 2min
    Sandbag 40# 46reps
    Burpees 19 reps
    Push press 65# 49 reps
    Lunges 82 reps
    Rkbs 70# 50 reps

    Total reps 246rx started with pushpress

  23. Corinna

    WOD: RX: 281 or 291? Not sure if I did 73 or 83 Russian KettleBell Swings.. Either way I loved this WOD and it was an awesome work-out!

    Thanks CC for the tips!

    Thanks Marie-Noelle for the awesome coaching!

    Great job to all the CFM and MCF members who did this WOD today!

  24. Mario

    Mob + WUx2 + 15 KBS + 15 Superman

    OHS 5×5 @ 115#

    WOD Rx = 205 (started on burpees)
    Sandbag – 37
    Burpees – 34
    Push press – 46
    Lunges – 58
    R.KBS – 30

  25. Maddy

    Mob
    WU x 2 + 15 Supermans + 15 Russian KBS @ 53#

    DU practice… got a few… much easier with just an extra little hight on the hop!! Was able to string a few in a row.

    WOD – Moving on
    Good AM @ 35# – 72
    Russian KBS @ 53# (1st time in a WOD!!) – 45
    Air squats – 47
    Burpees – 16
    Push press @ 65# (no 45# bars left) – 23

    Total reps : 203

  26. Amanda

    WOD rx’d:

    Sandbag squats: 38
    Burpees: 25
    Push press: 39
    Lunges: 69
    KBs: 50

    = 211

    Started with lunges. Fun wod.

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