33 thoughts on “Newsletter Day!”

  1. Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlift
    5×5 @ 70% = 155#

    WOD: EMOTM for 7 min
    5 Russian KBS @60# – 1 round swapped with Gilles for 70# 🙂

    Cashout: 800m run 4:01

    Great class Shane. Good job everyone!

  2. Deadlift 5×5 @ 150#

    EMOM 7 – 5 KBS @ 80#

    800m run – 3:43…I have no idea what my 800m PR would be but I think this is a fast time for me?

  3. WUx1 – 350m row
    Group Mob

    Deadlift
    5×5 @ 70%
    270# (Use regular grip)

    EMOM 7 min
    5 Russian KBS 106# (2×53#)

    Cashout: 800m run –>3:08

    Great work moning crew!

    Awesome Newsletter! Way to go Bill!

  4. Open gym

    Holleyman

    Scaled to 15 rounds

    5 Wallballs @ 14#/10′
    3 HSPU with 10# + abmat
    1 Power clean @ 115#

    19:39

    I wouldn’t want to attempt 30 rounds of this!!
    Super pumped for the Paintball activity!! 🙂

  5. Mob, WU, 350m row
    Group mob

    Deadlift WU @ 150, 180
    5×5 @ 210

    EMOTM 7
    5 Russian KBS 70#

    Cashout – 800m run: 4:21

    Only the second time I’ve done more than 50# on swings 😀

  6. Did things a little backwards during the open gym.

    Deadlifts x 5
    135-225-255-280-280-280-280-280

    Run 800m
    2:41

    EMOM 7 min
    5 RKBS
    Used 2×60#

  7. Did the Wod at Work Gym during lunch.

    Deadlift
    5×5 @ 70%
    (190×5 Wu) 270# (Use Hook grip)

    EMOM 7 min
    5 Russian KBS 100# (2×50#)

    Did a leg flexion.
    20# x 20
    30# x 15
    20# x 10

  8. WU x 1, MOB and 350 M Row
    Group MOB

    Deadlift
    5×5 @ 70% = 115#

    EMOM 7 min
    5 Russian KBS, 6 rounds @50#, one round at 53#

    Cashout – 800 M Run (so happy it wasn’t one of those leg burner cashouts after yesterdays squat marathon)

    Excellent newsletter about our CFM brother Bill. 🙂

    Thanks for the class Coach Shane.

  9. Mobility+WUx1+350m row
    Group Mobility

    Deadlifts
    5×5 @ 70% (65#)

    EMOM 7 mins
    5 Russian Kettlebell Swings per min at 40#(PR)

    Cashout: 800 m run (time was 4:55)

    Great class 🙂

  10. Mob
    WU x1
    350m row

    group mob

    Deadlifts
    5 x5 @ 160#
    wu @ 115# & 135#

    EMOM 7mins
    5 Russian KBS 50#

    Cashout: 800m run 5.13
    sleepwalker stretch

  11. Migraine today, so careful with form and no running.

    DL 5×5 @155

    RKBS @ 70#

    1000m row in 4:14

    Thanks for rowing with me Tracey!

  12. Mob and WU x1350m row

    Deadlifts
    5 x5 @ 105#
    wu @ 85 # and 95#

    EMOM 7mins
    5 Russian KBS 53#

    Cashout: 800m run 4:58
    sleepwalker stretch

  13. Great article Bill!

    WUx1 – 350m row
    Group Mob

    Deadlift
    5×5 @ 70%
    280# (used sumo stance as back was rounding too much)

    EMOM 7 min
    5 Russian KBS
    80# – 40#x2 – 50#x2 – 53#x2- 53#x2 -53#x2

    Cashout: 800m run –>3:53

  14. Deadlifts
    5×5 @145#

    EMOM 7mins
    5 RKBS(started with 50#, next round did 60#, but Kevin still wasn’t happy, so I did the remaining rounds with 70#. Thanks Amanda for sharing with me 🙂 )

    1000m row: 4:54

    Really fun nooner. Great energy!

  15. Deadlift
    5×5 @ 70%
    145lbs#

    EMOM 7 min
    5 Russian KBS (heavy)
    Used 70# (next time go heavier)

    Cashout
    1000m row – 4:29
    Thanks for the company on the rower Heather:)

  16. Deadlifts @ 175#

    Russian KBS first round @ 70#, the rest with 80#

    800m run: 3:09

    Someday, when my legs aren’t so broken…I hope to break 3 min.
    Thanks Chantal

  17. – Mob
    – WUx1

    Deadlift x5
    165-195-225x5x5

    EMOTM 7 –> 5 Russian KBS @ 70#, should have gone heavier

    800m run = 3:29

  18. MOB + WU x1 + 350m row
    Group mob

    Deadlift WU @ 95, 115
    5×5 @ 130

    EMOTM 7
    5 Russian KBS First 3 minute at 60#, last 4 minutes at 70#

    Cashout – 800m run: 5:46 🙂 this isbthe first time I have done 800m in less than 8 minutes, so proud of myself. Thanks everyone for a great class.

    Sleepwalker stretch

  19. mob wux1 +350 m row
    deadlift 5×5 185×5 3 set
    EMOM for 7 min
    5 Russian KBS 70 #
    cashout 800 m run
    time 4:39

  20. Mobility

    WU x 1
    Group Mobility

    Strength: Deadlift

    WU @ 185# & 225#

    5×5 @ 70% = 260#

    WOD: EMOTM for 7 min

    5 Russian KBS @ 80#

    Cashout: 800m run time – 3:46

    Fun getting one last chance to WOD with Julie before she’s off to UNB.

  21. Open gym
    Wall ball challenge @ #4 141 reps (curse words)

    Nooner
    DL @ #155
    Wod @ #60
    Tweaked back and it all ended there.
    Cashout whine alot and ice, whine then ice reapeat…you get the picture.
    Thanks Mr.Wood for the laughs and great class.

  22. Mobility
    WU x 1 + 350m row
    Group Mobility

    Strength: Deadlift
    5×5 @ 70%
    55-75-90-105-105-105-115

    WOD: EMOTM for 7 min
    5 Russian KBS @45# for 2 rounds then finished the rest with 53# 🙂

    Cashout: 800m run 3:47

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