Post Party WOD

7 thoughts on “Post Party WOD”

1. Tom L

   November 2, 2014 at 10:15 am

   Sorry for the late notice, can you cancel my 11?
2. Ginette

   November 2, 2014 at 11:19 am

   Mobility
   Warm up x1
   Group mobility
   Strength: pause front squat x3 (pause for 4 seconds): #35,#45,#50,#55, #60
   (It was nice sharing the bar with both Tania and Marthe)

   WOD: 7:23
   Great work everyone and great coaching Blake!
   It was really nice meeting you Marthe! Welcome to CFM! 🙂
   1. Blake

      November 2, 2014 at 5:00 pm

      Nice front squats today Ginette! Your hard work is paying off!
3. Jen C

   November 2, 2014 at 11:22 am

   Looks like it was a great time and great costumes 🙂
4. Melanie

   November 2, 2014 at 1:39 pm

   Mobility
   WUx1
   More mobility

   -4 sec pause Front squats x3 – 5 sets

   85-95-105-115-120

   WOD:

   21-15-9

   Man on fire Burpee
   Sit ups

   7:20
5. Cara

   November 2, 2014 at 2:05 pm

   Pause Front Squats
   5 sets x3

   wu 55#

   65×3-70×3-75×3-75×3-80×3
   *interested to try this again when my knee is better

   WOD:

   21-15-9
   man-on-fire burpees
   v-snaps

   time: 7:17

   as hard as I tried to do this Rx, some of those v-snaps were pretty awful looking. really need to work on those, they slowed me down.

   Thanks Blake!
   1. Blake

      November 2, 2014 at 4:59 pm

      Nice work on the WOD Cara! V-Snaps after Friday’s workout are not easy that’s for sure!