Alright, the Open is coming up! We will be having a viewing party tomorrow night at 9pm. Come and see the big reveal with your CFM friends.
First thing – You may have seen the ‘I’m in the #CFMOpen’ sign in the warm-up room. Here’s your chance to earn some points for your team before the Opens starts. Rules: 1) Take a picture with the sign. 2) Post it on Facebook and/or Instagram* with the hashtag #CFMOpenRed or #CFMOpenBlue. 3) For every 5 posts, your team will earn 1 point. Contest ends Thursday at 9pm.
*Posting to both won’t give you double the points, but it will be appreciated.
Next – if you’re in the Open, I would encourage you to take Thursdays as a rest day so that you’re fresh for Friday nights. If you have Open Gym on your membership, feel free to come in and work on mobility or skills, but lifting heavy or getting blasted by a workout may not leave you in prime shape for 18.1.
Please check out Monday’s post about the Open details.
Skill work
EMOM for 10 min
Min 1 – 2-4 Ring Muscle-ups or 6-12 Pullups/Ring Rows
Min 2 – 5-7 Strict HSPU or 10-14 HR Pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
Skill work
EMOM for 10 min
Min 1 – 2-4 Ring Muscle-ups or 6-12 Pullups/Ring Rows ({Pullups, working on getting a better kip, 6-6, 5-5, 4-4, 4-3, 4-4, 3-4
Min 2 – 5-7 Strict HSPU or 10-14 HR Pushups (strict HSPU 5, 4, 5, 3, 4)
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
#35, stayed light to not fry the shoulders as i’m sure DB snatches will show up very soonly in the open!
14,15,15,15,15,15,15,15,16,17
Total = 152
Thanks for the Class Mario, good job 6 amers!
OMG, the picture!! Derek and Roxanne!! <3
EMOM for 10 min
Min 1 – 6 Pullups
Min 2 –10 HR pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
#50
12 per round
Total = 120
EMOM for 10 min
Min 1 – 8-10 Pullups Tried some kipping and manged 2 at a time
Min 2 – 14 HR Pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) 50#
11-12s-13-12-12-13
total = 121
Thanks Mario!
EMOM for 10 min
Min 1 – 2-4 Ring Muscle-ups or 6-12 Pullups/Ring Rows
Did 6 PU’s (4&2) in rounds 1&2, then 2-3 per round in next 3.
Min 2 – 5-7 Strict HSPU or 10-14 HR Pushups
Did 12-14 HRPU per round
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
35# – 120 Reps
EMOM for 10 min
Min 1 – 3 Ring Muscle-ups (many without false grip, until the end)
Min 2 – 5 (a mix of strict and negatives)
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) @ 50#
13-13-14-14-14-14-13-14-13-16
Round 3, I finally figured out how to switch hands on the way down.
I also did 10 burpees at home for saying can’t at the gym.
Go Team Red!
EMOM for 10 min
Min 1 – 12 Ring Rows
Min 2 – 10 HR Pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
15# – 113 reps
EMOM for 10 min
Min 1 – 3 ring M.U.
Min 2 – 6 strict HSPU
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
#35 (went lighter to work on form)
14,15,14,14,14,14,15,15,15,17
Total = 147
EMOM for 10 mins:
Min 1: 9 ring rows
Min 2: 10 HR push ups (I often do these from the knees but did them for real today! Felt good)
WOD- 10 rounds, 30 s on / 30 s rest
DB snatches (Alternating) 20#
Total: 96 reps
Thanks Kevin! Loving the Open photo shoots 🙂
Skill work
EMOM for 10 min
Min 1 – 12 Ring Rows
Min 2 – 10 HR Pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) at 30#
Score: 112 reps.
Thanks Kevin!
Skill work
EMOM for 10 min
Min 1 – 12 Ring Rows
Min 2 – 10 HR Pushups
Tried to make these harder then normal
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) at 25#
Score: 102 reps.
Skill work
EMOTM .10mins
1- 10 ring rows
2- 10 HR push-ups
10 rounds
30 sec on/30sec rest
DB snatches (15#)
Total reps: 114
EMOM for 10 min
Min 1 – Pullups (6-6-6-6-6)
Min 2 – HR Pushups (10-10-10-12-12)
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) @50#
100 reps
EMOM 10
Odd: 2 ring MU (1 every 30 seconds)
Even: 5 HSPU (kipping)
DB snatches @ 35#
102 total
Did 10 every round no matter how much time was left, except last round did 12 to finish clock. Just worked on form.
EMOTM 10 Min
Odd – 10 ring rows
Even – 10 HR Push-up
DB Snatches @ 50#
10-10-12-10-9-9-9-12-10-13
104 total
Thanks for the class Mario!
EMOM for 10 min
Min 1 – 8 pullups
Min 2 – 10 HR Pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) at 20#
13-13-12-14-13-13-14-14-14-16
Score: 136
Thanks Kevin!
mob wux1
EMOM 10 min
12 ring row
14 HR push up
10 round
30 sec on 30 sec off
DB snatch alt 30#
12-14-14-14-14-14-14-14-14-16
140
116 snatches at 20#
30 secs on rest 30 sec.
I like snatches for an “overall” workout. ..great class, thanks Mario!
EMOTM for 10 minutes
1) 6 strict pull ups
2) HR Push Ups
10 Rounds Alternating DB Snatches @ 20#
10-12-12-11-12-12-12-12-13-13 = 119 Total Reps
EMOTM 10 Min
Odd – 12 ring rows
Even – 10 HR Push-up
DB Snatches @ #35
10-10-10-10-10-10-10-10-10-10
100 total
Thanks for the class Mario!
EMOM for 10 min
Min 1 – 6 Pullups
Min 2 –10 HR pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
35#
Total = 124
Even and odds:
Min 1:
6 kipping pull ups
1 ring MU attempts
Min 2:
10 hand release push-up
2 attempts at strict hand stand push up
WOD with 35# barbell:
Total reps = 103
EMOM for 10 min
Min 1 – 6 Kipping Pullups
Min 2 –10 HR pushups + 1 SHSPU
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
40lbs
Total = 124
Need to work form / locking elbow @ bottom of squat
Sorry 10 Kipping pull-ups not 6
EMOM for 10 min
Min 1 – Pullups .. I figured it was a good day as any to practice.. I stuck with 5 each round and had a small epiphany on kipping in the last two rounds.. I need to test it out at OG sometime!
Min 2 – 10 HR Pushups .. yaay
10 rounds
30 sec on/30 sec off
DB Snatches (alternating) score – 70
I used 35# today and it was tough! I managed a solid 7 each round.. Mario gave me some good tips to work on for the Open..
EMOM for 10 min
Min 1 – 10 Ring Rows
Min 2 – 12 HR Pushups
10 rounds
30 sec on/30 sec off
DB Snatches (alternating)
20# – 115 reps