New move

The pullover is a new move for CFM. We’ll have some options for people that have a hard time with it.

Movement practice

EMOM for 18 min
Min 1 – 5 Pull-overs
Min 2 – 8 DB Burpees
Min 3 – 20 Double Unders

The Old Farts brought the heat last week, closing the gap a little more. The spirit points were won with a single photo making the difference. Those extra points can make or break the teams!

This week will be a Halloween costume contest. We’re going to have a selfie station setup, so when you come in on Friday, snap a photo. Team with the most costume pictures will win!

13 thoughts on “New move”

  1. EMOM for 18 min (Scaled)
    Min 1 – 4 “skin the cat” on lower rings
    Min 2 – 6 DB Burpees (30#)
    Min 3 – 30 single skips

    Good fun! Thanks Shane.

  2. EMOM for 18 min
    Min 1 – 5 PULL-OVERS – Leg Levers on post
    Min 2 – 8 DB Burpees – 40#
    Min 3 – 20 Double Unders – 30 singles

  3. EMOM for 18 min
    Min 1 – 5 Pull-overs (did inverted hangs on ring)
    Min 2 – 8 DB Burpees w/50#
    Min 3 – 20 Double Unders

    I got 2 rounds of DUs unbroken.

  4. EMOM for 18 min
    Min 1 – 5 Pull-overs 4-4-3-3-2-4
    Min 2 – 8 DB Burpees #50
    Min 3 – 20 Double Unders

    FUN!!!! I liked this workout. Felt more like playing on a jungle gym than it did a workout.

  5. EMOM for 18 min
    Min 1 – 5 Pull-overs – Did ring inverts
    Min 2 – 8 DB Burpees – 50# DBs
    Min 3 – 20 Double Unders

    Good workout. Those pull overs are harder than they look.

  6. WOD scaled:
    3 skins the cats, I got humbled by the pull-overs.
    And,
    I thought I should start challenging myself with the stupid DB’s in the hopes that they’ll stop destroying me in the Open wods. So I grabbed the 35’s. Here’s how that went for me:
    R1: did 8 but nearly barfed. Figured I should do them a little slower since I have a whole minute.
    R2: did 8, slower.. less pukey but still a struggle fest.
    R3: only got 5 in
    R4 & R5: 25# db’s.

    I’ll call it progress for today..

  7. EMOM for 18 min
    Min 1 – 5 Pull-overs
    Min 2 – 8 DB Burpees 50#
    Min 3 – 20 Double Unders

    All Pull-overs and Burpess steady and unbroken. DU’s a few trips but mostly unbroken.
    (Under 30 seconds for DU’s and Burpees, about 20 seconds for the 5 Pull-overs)

    This was super fun 🙂

    Thanks Shane!

  8. EMOM 18 Min

    Min 1 – 5 Leg Levers in the Floor
    Min 2 – 8 DB Burpees @ 35’s
    Min 3 – 20 DUs

    Fun times! Thanks Shane.

  9. EMOM for 18 min (Scaled)

    Min 1 – 3 skin the cat on rings
    Min 2 – 6 DB Burpees (40#)
    Min 3 – speed balls

  10. EMOTH for 18 Min.
    4 – Inverted Rings (5 was just too much & these made me swear!)
    6 – DB Burpees with 35#….got 7 in round 2 and 8 in round 6, but there rest of the rounds were 6
    20 – DU’s

    That was a really hard WOD. I tried a few pull overs from the box. Was close, but couldn’t quite manage them. The ring inverts were still REALLY hard!

    1. He meant to say…
      He did skin the cats, 70# dumbbell deadlifts and most of his DU’s were unbroken.
      …and he had to fight off pukie for an hour after class 🙂

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