Back Squats x5
50-60-70-75-80+
115-140-160-170-185×6
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max ARM HAULERS (4 count)
18-12-12-10-14-14-12-12-12-12-14-19 = 161
Elba
42 bday burpees! Happy birthday 🎂 Blake!!
Back Squats x5
50-60-70-75-80+
105-125-150-160-170×9
EMOM for 12 min
5 V-snaps (not quite)
5 Russian Twists (/15# – 2 count)
Max ARM HAULERS (4 count)
Total: 149
Nice class Kevin! Congratulations Anthony and Blake on your 1000 classes at CFM 💪
Del
Back Squats x5
50-60-70-75-80+
155-185-215-230-275×10
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max ARM HAULERS (4 count)
total=125
Was 110 with butterfly situps and 15# plate. The core is coming around slowly.
HBD Blake! Congratz on 1000 classes Blake and Anthony! I think I got the order right eh!! 😉
Thanks Kevin!
Christie Neate
Back Squats x5
50-60-70-75-80+
105-115-125-135-145# for 6 Reps
EMOM for 12 min
5 V-snaps *ab mat sit-ups
5 Russian Twists (25/15# – 2 count)
Max Arm Haulers (4 count)
Score: 90
Thanks Kevin
Rob C
Back Squats x5
50-60-70-75-80+
140-170-195-210-225 (15 reps)
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max ARM HAULERS (4 count)
total= 78
Rob C
Can’t forget the 42 Burpee warmup (HBD Blake) and congratulations Blake and Anthony on reaching 1000 classes!
Laura
Back Squats x5
50-60-70-75-80+
60-75-85-90-95(9)#
EMOM for 12 min
5 V-snaps
5 Russian Twists (15# – 2 count)
Max Arm Haulers (4 count)
180 Rx
Thanks Steph!
Janet O'Blenis
Back Squats x5
50-60-70-75-80+
60-75-85-90-95(5)#
EMOM for 12 min
5 V-snaps
5 Russian Twists (15# – 2 count)
Max Arm Haulers (4 count)
Back Squats x5
115-135-155-165-175# ( did 15 reps)
WOD score = 104
Sore arms.
Thanks for rolling my hamstrings JJ
Roxanne
Back Squat x 5
105-115-125-130-135 x 8
WOD
139 but maybe 69 1/2 … I’m not sure if I counted those arm haulers right…oops.
Congrats Blake and Anthony!!
Happy Birthday Blake!
Jena-Leigh Buchanan
Back Squats x5
50-60-70-75-80+
65-75-85-95-105 x 10
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max Arm Haulers (4 count)
86 reps
Thanks Shane!!
Crystal Apthorp
Back squats x 5
Kept it light due to my stupid knee. #115 for 10 reps
WOD
129reps
Thanks Shane 💕 even though I thought the WOD was laid out a bit differently. 🙄
Robyn L
You know it’s going to be a bit of a gong show when the first 10 air squats in the Group WU are a struggle… Surprise! A month+ off was a bad idea!
Back Squats x 5 @ 40 – 50 – 55 – 60#; 10 @ 65#
EMOM for 12 min
5 V-snaps = 5 Sit Ups, reduced to 3 reps after a few rounds
5 Russian Twists (2 count) @ 10#, reduced to 3 reps after a few rounds
Max Arm Haulers (4 count)
SCORE = 45 reps
Thanks, Coach Steph! 🙂
Alex O'Blenis
Back Squats
#55/65/75/85/95(amrap x6) 40# PR!
WOD
64 total reps
I realized after I got home that I did 10 Russian twists every round instead of 5.. I couldn’t figure out why my score was so low.. oops 🙄
EMOM for 12 min
— 5 V-snaps
— 5 Russian Twists (25/15# – 2 count)
— Max Arm Haulers (4 count)
Score: 155
Thanks for the Birthday Burpees all!
And thanks for all the kudos on 1,000 classes!
Glad I was able to coordinate with my buddy Anthony! What a long, strange trip it has been!
Alaina
Back Squats x 5
Lower back issues so used a box and a #45 plate, thanks so much Shane 🙂
5×85, 10×85, 5×95, 10×95, 10×95…..felt fine as long as I didn’t go too low
EMOTM 12 min.
5 situps
5 Russian twists #15
Max Arm Haulers (4count)
Score: 111
Congrats to Blake and Anthony!!!!
Derek
Back Squats x5
50-60-70-75-80+
140-170-205-210-225 x5
Stopped dew to pain in right trap
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max arm haulers (4count)
Lost count
Mat D
Back Squats x5
50-60-70-75-80+
100#-120#-140#-175#-(195#x10)
EMOM for 12 min
5 V-snaps
5 Russian Twists (25#)
Max Arm Haulers (4 count)
MOB + WUx1
Group WU + MOB
Back Squats x5
50-60-70-75-80+
115-140-160-170-185×6
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max ARM HAULERS (4 count)
18-12-12-10-14-14-12-12-12-12-14-19 = 161
42 bday burpees! Happy birthday 🎂 Blake!!
Back Squats x5
50-60-70-75-80+
105-125-150-160-170×9
EMOM for 12 min
5 V-snaps (not quite)
5 Russian Twists (/15# – 2 count)
Max ARM HAULERS (4 count)
Total: 149
Nice class Kevin! Congratulations Anthony and Blake on your 1000 classes at CFM 💪
Back Squats x5
50-60-70-75-80+
155-185-215-230-275×10
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max ARM HAULERS (4 count)
total=125
Was 110 with butterfly situps and 15# plate. The core is coming around slowly.
HBD Blake! Congratz on 1000 classes Blake and Anthony! I think I got the order right eh!! 😉
Thanks Kevin!
Back Squats x5
50-60-70-75-80+
105-115-125-135-145# for 6 Reps
EMOM for 12 min
5 V-snaps *ab mat sit-ups
5 Russian Twists (25/15# – 2 count)
Max Arm Haulers (4 count)
Score: 90
Thanks Kevin
Back Squats x5
50-60-70-75-80+
140-170-195-210-225 (15 reps)
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max ARM HAULERS (4 count)
total= 78
Can’t forget the 42 Burpee warmup (HBD Blake) and congratulations Blake and Anthony on reaching 1000 classes!
Back Squats x5
50-60-70-75-80+
60-75-85-90-95(9)#
EMOM for 12 min
5 V-snaps
5 Russian Twists (15# – 2 count)
Max Arm Haulers (4 count)
180 Rx
Thanks Steph!
Back Squats x5
50-60-70-75-80+
60-75-85-90-95(5)#
EMOM for 12 min
5 V-snaps
5 Russian Twists (15# – 2 count)
Max Arm Haulers (4 count)
151 Rx
Back Squats X 5
50%-60%-70%-75%-80%+
60-70-80-85-90 (5)
EMOM for 12 minutes
5 V-snaps
5 Russian Twists (15lb – 2 count)
Max Arm Haulers (4 count)
Score: 90
Led off the day with 42 birthday burpees as instructed….
Back squats x5
155-185-215-230-and then 275 x6
Then core stuff
Did 5 sit ups
5 Russian twists
Max swimming things for 12 rounds
137 reps and burnt out shoulders
MOB + WUx1
Group WU + MOB
Back Squats x5
50-60-70-75-80+
140-170-200-215-230×5 (Based on 285#)
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max ARM HAULERS (4 count)
15-10-10-10-10-10-10-10-10-10-11-12 = 128
Great work am folks!
Thanks Shane!
42 Blake Bday burpees
Back Squats x 5
80-95-110-115-125 for 15 reps
EMOM 12 mins
5 v snaps
5 russian twists 15# 2count
Max Arm Haulers 4 count
124
Congrats on 1000 classes Blake and Anthony!!
Congratulations Anthony and Blake on reaching the 1000 Classes! Well done!!
Squats
105-135-165-170-185(amrap for 8)
🙂
WOD rx = 144
Good job Blake and Anthony!
Wu and mobility
Strength: Back Squats x 5
205/255/295/320/340 x 14
Felt pretty good, the 14th rep felt a little wobbly so stopped there.
Wod, 141 arm haulers
Thanks for the class Steph!!
Great work everybody!
Back SQ x5
85-95-110-120-130#(amrap- 7)
EMOTM 12 Mins
5 V Snaps
5 Russian Twists (2ct)
Max Arm Haulers(4ct)
total reps: 122
Back squats X 5
225-255-295-315-340(15)
Wod with ab mat sit ups and 15#
Arm haulers – 85 reps.
Wu and mobility
Strength: Back Squats x 5
155/185/205/225/245 x 9
WOD 125 arm haulers
Thanks Steph!!
Snatch 1-1-1-1-1-1-1
135-145-155-135-135-145-155#
Back Squats x 5
65-70-85-90-95 for 17 reps
EMOM 12 mins
5 v snaps (sit ups)
5 russian twists 10# 2count
Max Arm Haulers 4 count
106
Congrats Blake and Anthony!
Back Squats x5
50-60-70-75-80+
110-150-170-175-180×14
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max ARM HAULERS (4 count)
135 total reps
Back squats x 5:
95-105-120-130-140 (11 reps, failed on 12th)
WOD rx’d: 104 arm-haulers
Technically that was my first rx’d work out! (Though I had a lot of trouble keeping my feet elevated for the Russian twists 😒)
Thanks Shane!
MOB + WUx1
Group WU + MOB
Back Squats x5
50-60-70-75-80+
95-105-120-130-140×12
EMOM for 12 min
5 V-snaps
5 Russian Twists (15# – 2 count)
Max ARM HAULERS (4 count)
Total: 154
Back Squats x5
50-60-70-75-80+
95-115-135-145-155# (14 reps)
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max ARM HAULERS (4 count)
Total: 128
MOB + Group
Back Squats x5
115-135-155-165-175# ( did 15 reps)
WOD score = 104
Sore arms.
Thanks for rolling my hamstrings JJ
Back Squat x 5
105-115-125-130-135 x 8
WOD
139 but maybe 69 1/2 … I’m not sure if I counted those arm haulers right…oops.
Congrats Blake and Anthony!!
Happy Birthday Blake!
Back Squats x5
50-60-70-75-80+
65-75-85-95-105 x 10
EMOM for 12 min
5 V-snaps
5 Russian Twists (25/15# – 2 count)
Max Arm Haulers (4 count)
86 reps
Thanks Shane!!
Back squats x 5
Kept it light due to my stupid knee. #115 for 10 reps
WOD
129reps
Thanks Shane 💕 even though I thought the WOD was laid out a bit differently. 🙄
You know it’s going to be a bit of a gong show when the first 10 air squats in the Group WU are a struggle… Surprise! A month+ off was a bad idea!
Back Squats x 5 @ 40 – 50 – 55 – 60#; 10 @ 65#
EMOM for 12 min
5 V-snaps = 5 Sit Ups, reduced to 3 reps after a few rounds
5 Russian Twists (2 count) @ 10#, reduced to 3 reps after a few rounds
Max Arm Haulers (4 count)
SCORE = 45 reps
Thanks, Coach Steph! 🙂
Back Squats
#55/65/75/85/95(amrap x6) 40# PR!
WOD
64 total reps
I realized after I got home that I did 10 Russian twists every round instead of 5.. I couldn’t figure out why my score was so low.. oops 🙄
Geez I forgot to post my results again!
Bulgarian Split Squats w/ (front-rack) Dumbbells – 5 Reps
30×2 – 35×2 – 40×2 – 45×2 – 50×2
EMOM for 12 min
— 5 V-snaps
— 5 Russian Twists (25/15# – 2 count)
— Max Arm Haulers (4 count)
Score: 155
Thanks for the Birthday Burpees all!
And thanks for all the kudos on 1,000 classes!
Glad I was able to coordinate with my buddy Anthony! What a long, strange trip it has been!
Back Squats x 5
Lower back issues so used a box and a #45 plate, thanks so much Shane 🙂
5×85, 10×85, 5×95, 10×95, 10×95…..felt fine as long as I didn’t go too low
EMOTM 12 min.
5 situps
5 Russian twists #15
Max Arm Haulers (4count)
Score: 111
Congrats to Blake and Anthony!!!!
Back Squats x5
50-60-70-75-80+
140-170-205-210-225 x5
Stopped dew to pain in right trap
EMOM for 12 min
5 V-snaps
5 Russian Twists (25# – 2 count)
Max arm haulers (4count)
Lost count
Back Squats x5
50-60-70-75-80+
100#-120#-140#-175#-(195#x10)
EMOM for 12 min
5 V-snaps
5 Russian Twists (25#)
Max Arm Haulers (4 count)
Total: 84 Reps (approx.)
Back squats
95-115-135-145-150
189 reps