Check out Frankie in this month’s newsletter!
EMOM for 10 min
Min 1 – 5 Deadlifts (70%)
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy
30 Box Jumps (30/24”)
3 rounds of Cindy
3x200m Run
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Please cancel my 7am.. Sickkkk
MOB + WUx1
Group WU + MOB
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) 240#
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy
30 Box Jumps (30/24”)
3 rounds of Cindy
3x200m Run
Time = 17:51
Deadlifts @ 185
WOD Scaled with 4/6 sets of pullups were ring rows and 24′ box jumps
Time = 15:54
Awesome Profile Frankie!!
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) – 295
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy
30 Box Jumps (30”)
3 rounds of Cindy
3x200m Run
15:52
Cool profile, keep it up Frankie!!
Thanks Blake!
MOB + Group WU & MOB
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) – 185#
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy – RRs
30 Box Jumps (30/24”) – 24″ Step Ups
3 rounds of Cindy
3x200m Run
TOTAL : 2 rnds in Cindy #2…aches and pains felt better after a long rest…cardio disappeared.
EMOM for 10 min
Min 1 – 5 Deadlifts @ 105#
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy
30 Box Jumps (18”)
3 rounds of Cindy
3x200m Run
Time: 19:00 even
Thanks for the class Matt; it was a sweaty mess.
Please cancel my 4 o’clock.
Great newsletter! Way to go Frankie! Keep on CrossFitting!
MOB + WUx1+CS
5:45 Class
Deck of Death
Club = Flutter Kicks (4 count)
Heart = Superman
Spade = Wave off
Diamond = Situps
Joker = 500m row
Had about 12 cards left at 25 min. Need a shuffle machine!
Group WU + MOB
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) 275#
Min 2 – 30 sec plank
WOD as RX’d
3x200m Run
3 rounds of Cindy
30 Box Jumps (30”)
3 rounds of Cindy
3x200m Run
Time = 13:57
Great work morning peeps!
Thanks Shane!
Great newsletter Frankie! You are a great example of an all-star CFM member!
Thanks Blake!
EMOM for 10 min
Min 1 – 5 Deadlifts @ 275#
Min 2 – 30 sec plank
WOD as RX’d
3x200m Run
— 3 rounds of Cindy
30 Box Jumps (30”)
— 3 rounds of Cindy
3x200m Run
Time: 15:01
EMOM for 10 min
Min 1- 5 deadlifts at 70% (75lbs)
Min 2- 30 second plank
WOD:
2X200 m run
3 rounds of Cindy
30 box jumps (first time doing box jumps so started building on plates)
3 rounds of Cindy
2X200 m run
Time: 18.17
WUx1
Group WU + MOB
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) 295#
Min 2 – 30 sec plank
WOD Rx
3x200m Run
3 rounds of Cindy
30 Box Jumps (30”)
3 rounds of Cindy
3x200m Run
Time = 18:07
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) – 235#
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy
30 Box Jumps (30”)
3 rounds of Cindy
3x200m Run
12:54 RX
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) #165
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy (Ring rows)
30 Box Jumps (30/24”) 20″
3 rounds of Cindy
3x200m Run
15:27
Thanks Matt!
DL emom @150
Wod Rx
14:07
Group WU + MOB
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) 80#
Min 2 – 30 sec plank
WOD Rx
3x200m Run
3 rounds of Cindy (ring rows & push-ups from a box)
30 Box Jumps (20″) half jumps/ half step-ups
3 rounds of Cindy
3x200m Run
Time = 18:03
Deadlift/Plank EMOM @ 150#
WOD
2 x 200 m run
3 Rounds of Cindy with RR, 30″ box for push-ups
30 box jumps 8″ gray box
3 Rounds of Comdy with RR, 30″ box for push-ups
2 x 200 m run
15:54 min
Next time I’ll use a lower box for push-ups and maybe add a plate for box jumps.
Great profile Frankie!
EMOTM 10mins
Min1 5 DL(165#)
Min2 30sec plank
WOD
2x 200m Run
3 Rounds Cindy scaled
30 Box Jumps scaled
3 Rounds Cindy
2x 200m Rum
Time: 15.42
Great newsletter Frankie!
Managed to squeeze in the workout after a long day.
WOD Rx’d
11:50
Humid tonight. Lots of sweat and heavy breathing.
Group Wu partnered with Jo!
Deadlifts @225/315 x 5
Emom deadlifts @335
Wod rx’d with strict pullups
15:45
This one felt rough tonight..
Great class Matt and great work everybody!!
Great newsletter Frankie!!! True CFM trooper!
Group WU + MOB
EMOM for 10 min
Min 1 – 5 Deadlifts 195lbs
Min 2 – 30 sec plank
WOD Rx
3x200m Run
3 rounds of Cindy (scaled: ring rows)
30 Box Jumps (20″)
3 rounds of Cindy
3x200m Run
Time = 17:19
Great class Shane!!
EMOM for 10 min
Min 1 – 5 Deadlifts (70%) 185#
Min 2 – 30 sec plank
3x200m Run
3 rounds of Cindy (ring rows)
30 Box Jumps (20″)
3 rounds of Cindy (ring rows)
3x200m Run
20:38
Thanks Shane
And thanks Nick for going on last 200m run ,big help .
T-Spine Stretches + MOB + WU + Group with Elba
EMOM 10 Mins
Min 1 > 5 Deadlifts @ 245#
Min 2 > 30 second Plank
WOD with 20″ box and 2 step in ring rows
Right knee was bothering me during 2x Cindy Warm Up and during first 15 Squats so didn’t want to hurt it so did step ups
Time > 17:32
Great Job 6pm crew
Great newsletter Frankie
3x200m Run
3 rounds of Cindy
30 Box Jumps (30/24”) – 24″ Step Ups
3 rounds of Cindy
3x200m Run
At 20 minute time cap I had completed 1-200 m run in the last round
Definitely room for improvement. I should have finished, but lack of sleep & thanksgiving indulgences played a factor, I am certain.