SeminarBy Kevin Wood / July 17, 2018 July 17, 2018 Hey kids, just a reminder we will be closed this weekend for a CF Level 2 seminar. Deadlifts 65×5 70×4 75×3 80×2 85×1 5 rounds 50 Double Unders 10 Broad Jumps 1 min Plank *18 min cap Momma Wood
Del July 17, 2018 at 8:37 am Deadlifts 65×5 70×4 75×3 80×2 85×1 275-305-325-345-375 5 rounds 50 Double Unders 10 Broad Jumps 1 min Plank 60,30-30,20s all with 5sec breaks 15:05 Thanks Mario!
John Gunn July 17, 2018 at 9:24 am Deadlift 185×5 – 195×4 – 210×3 – 225×2 – 240×1 5 Rounds 100 Single unders 10 Broad jumps 4′ 1 Min plank 15:20
Gabriel July 17, 2018 at 9:50 am WUx1 Deadlifts 65×5 70×4 75×3 80×2 85×1 250-270-290-305-325 5 rounds 50 Double Unders (1st and 5th unbroken) 10 Broad Jumps (6 feet) 1 min Plank (unbroken) Time–>10:38 Well done early birds! Thanks Mario!
Bobbie-Jo Killam July 17, 2018 at 10:57 am Deadlift 115×5 – 125×4 – 130×3 – 140×2 – 150×1 5 Rounds 100 Single unders 10 Broad jumps 1 Min plank 14:52
Fred July 17, 2018 at 1:32 pm Deadlifts 65×5 – 145# 70× 4 – 155# 75×3 – 165# 80×2 – 175# 85×1 – 185# 5 rounds 50 Double Unders Broke-up DU’s – 1st round 20-60 – subsequent 10-80 10 Broad Jumps 1 min Plank 13:27
Lindsay Sherwood July 17, 2018 at 2:06 pm Deadlifts: 65% x 5 – 175# 70% x 4 – 215# 75% x 3 – 235# 80% x 2 – 265# 85% x 1 – 285# Started a little lower than my real percentages as I haven’t lifted in awhile… still ended up going to my true 85% haha 5 rounds 100 SU Broad jumps 1 minute plank Time: 16:00 mins Thanks Kevin!
stephdh120 July 17, 2018 at 5:22 pm Deadlifts [email protected]# 145 X5 160 x4 170 X3 180 x2 190 x1 WOD (18min) 5 rounds 100 single unders 10 broad jumps 1 min plank Time- 14.30
Remi F July 17, 2018 at 5:26 pm Deadlifts 65×5 – 230# 70×4 – 250# 75×3 – 265# 80×2 – 280# 85×1 – 300# 5 rounds 50 Double Unders (did 100 singles) 10 Broad Jumps 1 min Plank 12:45
Heidi July 17, 2018 at 6:05 pm Dead lifts: 100 x 5 135 x 5 150 x 5 160 x 5 170 x 5 5 Rounds 50 DU’s 10 broad jumps (4″) 1 min plank 14:00
Remi Bourque July 17, 2018 at 6:09 pm Deadlifts 65×5 – 315 70×4 – 335 75×3 – 355 80×2 – 375 85×1 – 385 5 rounds 50 Double Unders – sets of 10 10 Broad Jumps – averaging one mat length 1 min Plank – one break 5 seconds in the middle of each round *18 min cap Fifteen fifteen rx Moments of brilliance with the doubles, but much work needed still. Thanks coach Kevin! Great job 8:30-ers!
Leanne Daigle July 17, 2018 at 6:53 pm I liked doing this wod! Would be interested in trying it again maybe in the fall or winter to see if this heat slows your pace down by much. Deadlifts 105 to 145 Wod time 13:20 Great work 5pm class; no one complained about the heat😊 Thanks Amanda!
Aubrey July 17, 2018 at 7:36 pm Dead lifts: 155 x 5 185 x 4 205 x 3 225 x 2 240 x 1 5 Rounds 50 DU’s x 2 singles 10 broad jumps (4″) 1 min plank 13:40 Thanks Amanda!
GillesGautreau July 17, 2018 at 7:52 pm mob wux1 deadlift 200×5 220×4 235×3 250×2 265×1 WOD 5 round 5o DU ( x 2 single ) 10 broad jump 4 ft 1 min plank 11:10
Marcel July 17, 2018 at 9:59 pm Deadlifts 50% x 5.– 185# 70% x 4 – 260# 75% x 3 – 280# 80% x 2 – 295# 85% x 1 – 315# 5 rounds 50 Doubles – scaled 20 KBS @ 30# Broad jumps 1 minute plank Time: 17:04
Stacey Simpson July 17, 2018 at 10:10 pm Deadlifts 95# ×5 100# ×4 110# ×3 115# ×2 120# ×1 5 rounds 50 Double Unders (x2 singles) 10 Broad Jumps 1 min Plank Time: 14:03
Elba July 17, 2018 at 10:46 pm OG WOD Scaled 8 rds 13 deadlift 125lbs 17 wall balls 14lbs 10″ 400m row instead of running (due to the rain) Time=31:55 It was a hot one ❤
Jeremy L July 18, 2018 at 8:09 am Dead lifts : worked up to 85% @ 385 X 1 WOD : 5 rounds 50 Double Unders 10 Broad Jumps 1 min Plank Time 15.35 RX thanks Amanda
Nick Simpson July 19, 2018 at 9:32 pm Deadlift 250×5 – 270×4 – 285×3 – 310×2 – 330×1 5 Rounds 100 Single unders 10 Broad jumps 1 Min plank Time = 14:12
Josh L July 20, 2018 at 8:34 am Deadlifts 65×5 #155 70×4 #185 75×3 #205 80×2 #225 85×1 #245 5 rounds 100 Single Unders 10 Broad Jumps 1 min Plank 13:23
Trent July 26, 2018 at 9:03 am Deadlifts 65×5 – 195 70×4 – 210 75×3 – 225 80×2 – 245 85×1 – 255 My deadlifts based off of a 300 max not the 450 theoretical set last year. 5 rounds 50 Double Unders 10 Broad Jumps 1 min Plank 4 rounds and 43 DUs at the time cap.
Deadlifts
65×5 70×4 75×3 80×2 85×1
275-305-325-345-375
5 rounds
50 Double Unders
10 Broad Jumps
1 min Plank 60,30-30,20s all with 5sec breaks
15:05
Thanks Mario!
Deadlift
185×5 – 195×4 – 210×3 – 225×2 – 240×1
5 Rounds
100 Single unders
10 Broad jumps 4′
1 Min plank
15:20
WUx1
Deadlifts
65×5 70×4 75×3 80×2 85×1
250-270-290-305-325
5 rounds
50 Double Unders (1st and 5th unbroken)
10 Broad Jumps (6 feet)
1 min Plank (unbroken)
Time–>10:38
Well done early birds!
Thanks Mario!
Deadlift
115×5 – 125×4 – 130×3 – 140×2 – 150×1
5 Rounds
100 Single unders
10 Broad jumps
1 Min plank
14:52
Deadlifts
65×5 – 145#
70× 4 – 155#
75×3 – 165#
80×2 – 175#
85×1 – 185#
5 rounds
50 Double Unders
Broke-up DU’s – 1st round 20-60 – subsequent 10-80
10 Broad Jumps
1 min Plank
13:27
Deadlifts
65×5 – 215#
70× 4 – 235#
75×3 – 245#
80×2 – 265#
85×1 – 280#
Deadlifts:
65% x 5 – 175#
70% x 4 – 215#
75% x 3 – 235#
80% x 2 – 265#
85% x 1 – 285#
Started a little lower than my real percentages as I haven’t lifted in awhile… still ended up going to my true 85% haha
5 rounds
100 SU
Broad jumps
1 minute plank
Time: 16:00 mins
Thanks Kevin!
Deadlifts
[email protected]#
145 X5
160 x4
170 X3
180 x2
190 x1
WOD (18min)
5 rounds
100 single unders
10 broad jumps
1 min plank
Time- 14.30
Deadlifts
65×5 – 230#
70×4 – 250#
75×3 – 265#
80×2 – 280#
85×1 – 300#
5 rounds
50 Double Unders (did 100 singles)
10 Broad Jumps
1 min Plank
12:45
Dead lifts:
100 x 5
135 x 5
150 x 5
160 x 5
170 x 5
5 Rounds
50 DU’s
10 broad jumps (4″)
1 min plank
14:00
Deadlifts
65×5 – 315
70×4 – 335
75×3 – 355
80×2 – 375
85×1 – 385
5 rounds
50 Double Unders – sets of 10
10 Broad Jumps – averaging one mat length
1 min Plank – one break 5 seconds in the middle of each round
*18 min cap
Fifteen fifteen rx
Moments of brilliance with the doubles, but much work needed still. Thanks coach Kevin! Great job 8:30-ers!
I liked doing this wod! Would be interested in trying it again maybe in the fall or winter to see if this heat slows your pace down by much.
Deadlifts 105 to 145
Wod time 13:20
Great work 5pm class; no one complained about the heat😊
Thanks Amanda!
Dead lifts:
155 x 5
185 x 4
205 x 3
225 x 2
240 x 1
5 Rounds
50 DU’s x 2 singles
10 broad jumps (4″)
1 min plank
13:40
Thanks Amanda!
mob wux1
deadlift
200×5 220×4 235×3 250×2 265×1
WOD 5 round
5o DU ( x 2 single )
10 broad jump 4 ft
1 min plank
11:10
Deadlifts
50% x 5.– 185#
70% x 4 – 260#
75% x 3 – 280#
80% x 2 – 295#
85% x 1 – 315#
5 rounds
50 Doubles – scaled 20 KBS @ 30#
Broad jumps
1 minute plank
Time: 17:04
Deadlifts
95# ×5
100# ×4
110# ×3
115# ×2
120# ×1
5 rounds
50 Double Unders (x2 singles)
10 Broad Jumps
1 min Plank
Time: 14:03
OG
WOD
Scaled
8 rds
13 deadlift 125lbs
17 wall balls 14lbs 10″
400m row instead of running (due to the rain)
Time=31:55
It was a hot one ❤
Dead lifts : worked up to 85% @ 385 X 1
WOD :
5 rounds
50 Double Unders
10 Broad Jumps
1 min Plank
Time 15.35 RX
thanks Amanda
Deadlift 250×5 – 270×4 – 285×3 – 310×2 – 330×1
5 Rounds 100 Single unders 10 Broad jumps 1 Min plank
Time = 14:12
Deadlifts
65×5 #155
70×4 #185
75×3 #205
80×2 #225
85×1 #245
5 rounds
100 Single Unders
10 Broad Jumps
1 min Plank
13:23
Deadlifts
65×5 – 195
70×4 – 210
75×3 – 225
80×2 – 245
85×1 – 255
My deadlifts based off of a 300 max not the 450 theoretical set last year.
5 rounds
50 Double Unders
10 Broad Jumps
1 min Plank
4 rounds and 43 DUs at the time cap.