Check out Vanessa in the March newsletter!
**Bring outdoor running gear for tomorrow**
EMOM for 18 min
Min 1 – 15 DB Deadlifts
Min 2 – 15 Russian Twists
Min 3 – 30 sec Plank
Cashout:
Accumulate in 7 minutes:
Max Overhead plate hold (45#)
Newsletter Day
Mobility
WU x 1
Group WU + Mobility
EMOM for 18 min
Min 1 – 15 DB Deadlifts @30#
Min 2 – 15 Russian Twists @25#
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold (45#)
*7 min max
Total: 4:37
Great newsletter Vanessa!!!
Thanks Matt. Good job everyone 🙂
Mobility
WU x 1
Group WU + Mobility
EMOM for 18 min
Min 1 – 15 DB Deadlifts @50lbs
Min 2 – 15 Russian Twists @25lbs (horrible)
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold (45lbs)
*7 min max
Total: 5:00
Great newsletter Vanessa 🙂
EMOM for 18 min
Min 1 – 15 DB Deadlifts – 50s
Min 2 – 15 Russian Twists – 15#
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold (45#)
*7 min max
5:50
Congratz Frankie! Keep it going 🙂
Nice write-up Vanessa!
Thanks Matt!
EMOM for 18 min
Min 1 – 15 DB Deadlifts @40lbs
Min 2 – 15 Russian Twists @15lbs
Min 3 – 30 sec Plank
Max OH holds in 7 mins @ 45# – 4:15
EMOM for 18 min
Min 1 – 15 DB Deadlifts at 30#
Min 2 – 15 Russian Twists at 15#
Min 3 – 30 sec Plank
Cashout:
Accumulate in 7 minutes:
Max Overhead plate hold (25#)
Time; 4:50 I think
Thanks Kevin
Kudos to Frankie on 1,000 classes!!
Vanessa, you have made amazing progress along the CFM road. Such a great newsletter. 🙂
Warm-up + Mobility x 1
Epic warm-up administered by Coach Matt.
EMOM for 18 min
Min 1 – 15 DB Deadlifts with 30’s
Min 2 – 15 Russian Twists with 25# plate
Min 3 – 30 sec Plank with myself
Cashout: Max OH Plate Hold in 7 minutes with 45# plate
4:15
Loved, loved the tunes this morning for the workout Matt. Fun morning!!
EMOM for 18 min
Min 1 – 15 DB Deadlifts 25#
Min 2 – 15 Russian Twists 25#
Min 3 – 30 sec Plank 1 min last one all unbroken
Cashout:
Accumulate in 7 minutes:
Max Overhead plate hold (45#)
5:30 this made me feel strong
EMOM for 18 min
Min 1 – 15 DB Deadlifts #30
Min 2 – 15 Russian Twists
Min 3 – 30 sec Plank #25
Cashout:
Accumulate in 7 minutes:
Max Overhead plate hold (45#)
6:00 Minutes
Thanks Matt!
6:00 wow good job partner
mob wux1
group mob wu
EMOM for 18 min
min 1- 15 DB deadlift 50#
min 2-15 russian twist 15#
min 3 30 sec plank
cash out max over head plate hold 45#
6:00 min total
WU x 1
Group WU Mobility
EMOM for 18 min
Wux1
Group WU
Min 1 – 15 DB Deadlifts @50#
Min 2 – 15 Russian Twists @25#
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold (45#)
*7 min max
Total: 5:40
Great newsletter Vanessa!!!
EMOM for 18 min
Min 1 – 15 DB Deadlifts- 35#
Min 2 – 15 Russian Twists – 25#
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold (45#)
*7 min max – 4:43
1:16 – :40 – :40 – :40 – :40 – :30
I was excited to try this one!
Kevin insisted I use 35# for the deadlifts, I took the challenge and I was glad I did! Russian Twists were fun and the planks I probably should have done 45 sec..
Kipping chest to bar lessons. Thanks Shane we are close.
EMOTM
Min 1 – one arm sumo DB deadlift 50#
Min 2 – Russian Twists 25#
Min 3 – 30 second plank
Cash out – 4:17 45# plate overhead hold.
Thanks for the class Matt!
WOD with 50# DBs and 25# plate.
Cashout – did 3×100′ sled pushes
Great newsletter Vanessa!
Congrats on 1000 Frankie!
Mobility
WU x 1
50 missed class burpees
Group WU + Mobility
EMOM for 18 min
Min 1 – 15 DB Deadlifts (20#)
Min 2 – 15 Russian Twists (10#)
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold
45# – Unbroken 1:04
Switched plates
25# – Max of ~3min
Total: ~4:04
WUx1 + 24 fast burbees
EMOM for 18 min
Min 1 – 15 DB Deadlifts – 50s
Min 2 – 15 Russian Twists – 25#
Min 3 – 30 sec Plank
Cashout:
Max Overhead plate hold (45#)
*7 min max
4:38