WOD
Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40lbs)
Burpee Over Sandbag
Score: 69
Cashout: couch stretch
Shane Hayes
Mobility and extra shoulder mobility
Wu x 1.5 and more Mobility
Group Wu
Farmers Carry 20m
135 didn’t see time,
185 didn’t see time
185 9 sec.
Wod: Alternating Tabata
40# sandbag lunges
Burpee over bag
86 lunges, 56 burpees (142) Rx
Really tried to focus on driving off the heel on my lunges this morning, worked well. As soon as I felt tightness in my quads I would correct my push. Felt great.
Fun class this morning Mario. Loving these different skills.
Great work 6 amer’s!!
CAM
I really have to hand it to you 6-amers! it was so cold this AM! Bravo!
Chantal L.
Would love to see you try one out, one of these days! 🙂
Ginette
Great job Shane.
Amanda
Great pic of Grammy 🙂
Leslie
Farmers Carry
55lb, 75lb, 75lb barbells
WOD: Alternating Tabata
40# Sandbag lunges
Burpee over bag
Score: 73
Kevin Mack
Mobility
WU x 1
Group WU
20m Farmer’s Carry with Barbell
55-75-95#
WOD: Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40#)
Burpee Over Sandbag (must open hips on jump)
Score: 104 (80 lunges – 24 burpees)
Jenn B
I meant to comment on the new “Lab” slots when it was posted about earlier this week… But I forgot.
What are the chances of having evening Labs? (for the people who would love have the chance to put some extra work in but work standard business hours & can’t make day time slots… like me) Yay or Nay?
Chantal L.
There is a Sunday slot at 9am!
Kevin
And there is already a 30 min gap between classes. Feel free to put in extra work during that time.
Jenn B
Excellenté
Jack
Wu x 1
Handstand practice
Strength: barbell farmer carry
85,115,135
186 – got off the ground but only got about 4 meters.
Wod: tabata something
Front rack sandbag squats
Burpee over bag
Score: 118 RX+ (with 20# vest)
Ginette
Great job Jack!
Craig H
nice work with the vest my legs where on fire without it.
Chantal L.
Farmers carry…. Those were awkward.
WOD: alternating tabatas
– Front rack sandbag lunge (25#)
– Burpee over sandbag
84 reps
Ginette
Bonne chance ce soir Chantal!
Jackie Cantin
Good luck Chantal…you are an awesome person and you have worked hard. I personally cannot wait to attend one of your classes!
Alaina
Mobility and Warm up x 3….. Needed that this morning!
Farmers carry: 55lbs. 11sec., 75lbs. 15 sec.., 55lbs. Not sure of time…awkward to carry
WOD: alternating tabatas: Front rack sandbag lunge. 40 lbs., Burpee over sandbag
92 reps Really felt pukie this morning and did not give it my all. Nice to see so many 6amers this morning! Thanks Mario!
Ginette
Hope you feel better soon!
Ginette
Mobility
Warm up x3
Practiced handstand! 🙂
Group warm up
Farmer’s carry #35
WOD: alternating Tabata
16 round total:
-front rack sandbag lunges #25
-burpees over sand bags
Total:86
Great job everyone…fun class Mario!!!!
Amanda
I love that you’re having fun with the handstands, Ginette! 🙂
farmer carry (20 m barbell)
95 all the way
115 stop three time
WOD alternating Tabata
front rack sand bag 40#(lunge)
burpee over sand bag
total 116
Daniel
Barbell farmer carry
75#-95#-115#
Wod-102 Rx
Jeremy L
Mobility
LaCrosse ball on shoulders
WU X 1
Group WU
Farmers carry with the barbell
115-135-135-185(f got 2 foot steps then lost balance)
Wod : alternating tabata
Sand bag lunges
10-10-10-10-10-10-10-10
Burpee over sand bag
5-4-4-4-4-4-4-5
Total reps. 114
Fun class Chantel . Good job 545
Amanda
Farmer carries: 55-75-75
WOD with 40#: 97 reps. Fun wod.
Gillyon
Warmup
Farmers carry with barbell. I was pretty bad at this. 55-55-65(f) 65 (about 19m)
Wod rx’d -128 reps.
Heidi
WU x 2 + group WU
Farmer carry with barbell
55# x 3
Kudos to those who did this with heavier weight. Balance was not my thing.
WOD with 40# sand bag
Total reps = 106
Fun WOD. Especially liked the alternating Tabata.
Great pic grandma Wood. Such focus!
Laura K
Mob Wu
Farmer’s Carry
35 35 55 55
Wod” Alternating Tabata
with a 25lb sand bag for the lunges and jumping over sandbag burpees.
81
Thank Chantal. MN would have been proud of your watchful eye.
Chantal L.
Ha! Do you think she would agree with pushing the weight off the knee? WOOPS! Good job Laura! Thanks for taking it easy on me 🙂
Laura K
I knew you meant heel. I enjoyed the chuckle we had.
Corinna
Great work Laura!
Darrell Dryden
Wux3
Farmers carry
95 115 135
Wod
125
Kevin
Farmer’s Carry
played around with them all day. Mainly did 95-115-135
WOD Rx’d
147
What a burner!
Craig H
mob
wu x 3
farmers carry
95-135(f), 135, 155(f)6m pr for deadlift at 310
wod rx’d
137 reps
Jeremy L
Nice score!
Jen C
Mob + Wup x 3
Group Mob – foam rolled legs
Group Wup – Farmers Carry 20m
35lbs, 55lbs (broken), 55lbs (broken – poor balance)
WOD: 16 rounds tabata style
20 secs of front rack lunges (40lb sandbag)
10 sec rest
20 secs burpees over bag (hips out)
10 sec rest
repeat for the 16 rounds
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
WU x 3
Group WU
20m Farmer’s Carry with Barbell
95 and only got to 3/4 of the way with the 115.
WOD: Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40#)
Burpee Over Sandbag (must open hips on jump)
Score: 114
Cashout: couch stretch
Nice job Vince!
Mobility
WU x 2
Group WU
20m Farmer’s Carry with Barbell
55 and 75 lbs
WOD
Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40lbs)
Burpee Over Sandbag
Score: 69
Cashout: couch stretch
Mobility and extra shoulder mobility
Wu x 1.5 and more Mobility
Group Wu
Farmers Carry 20m
135 didn’t see time,
185 didn’t see time
185 9 sec.
Wod: Alternating Tabata
40# sandbag lunges
Burpee over bag
86 lunges, 56 burpees (142) Rx
Really tried to focus on driving off the heel on my lunges this morning, worked well. As soon as I felt tightness in my quads I would correct my push. Felt great.
Fun class this morning Mario. Loving these different skills.
Great work 6 amer’s!!
I really have to hand it to you 6-amers! it was so cold this AM! Bravo!
Would love to see you try one out, one of these days! 🙂
Great job Shane.
Great pic of Grammy 🙂
Farmers Carry
55lb, 75lb, 75lb barbells
WOD: Alternating Tabata
40# Sandbag lunges
Burpee over bag
Score: 73
Mobility
WU x 1
Group WU
20m Farmer’s Carry with Barbell
55-75-95#
WOD: Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40#)
Burpee Over Sandbag (must open hips on jump)
Score: 104 (80 lunges – 24 burpees)
I meant to comment on the new “Lab” slots when it was posted about earlier this week… But I forgot.
What are the chances of having evening Labs? (for the people who would love have the chance to put some extra work in but work standard business hours & can’t make day time slots… like me) Yay or Nay?
There is a Sunday slot at 9am!
And there is already a 30 min gap between classes. Feel free to put in extra work during that time.
Excellenté
Wu x 1
Handstand practice
Strength: barbell farmer carry
85,115,135
186 – got off the ground but only got about 4 meters.
Wod: tabata something
Front rack sandbag squats
Burpee over bag
Score: 118 RX+ (with 20# vest)
Great job Jack!
nice work with the vest my legs where on fire without it.
Farmers carry…. Those were awkward.
WOD: alternating tabatas
– Front rack sandbag lunge (25#)
– Burpee over sandbag
84 reps
Bonne chance ce soir Chantal!
Good luck Chantal…you are an awesome person and you have worked hard. I personally cannot wait to attend one of your classes!
Mobility and Warm up x 3….. Needed that this morning!
Farmers carry: 55lbs. 11sec., 75lbs. 15 sec.., 55lbs. Not sure of time…awkward to carry
WOD: alternating tabatas: Front rack sandbag lunge. 40 lbs., Burpee over sandbag
92 reps Really felt pukie this morning and did not give it my all. Nice to see so many 6amers this morning! Thanks Mario!
Hope you feel better soon!
Mobility
Warm up x3
Practiced handstand! 🙂
Group warm up
Farmer’s carry #35
WOD: alternating Tabata
16 round total:
-front rack sandbag lunges #25
-burpees over sand bags
Total:86
Great job everyone…fun class Mario!!!!
I love that you’re having fun with the handstands, Ginette! 🙂
Happy Tuesday CFM!!! Also congrats and good luck to Chantal who’s starts coaching tonight! So proud of ya!
Ohhh and the pressure is on…….. Thanks for all your help in the last few months 🙂
You are going to do fabulous!! Hope you’ll be coaching some 545’s:)
WUx3
Barbell Farmer’s Carry to 115# (my grip being the biggest limiting factor. Broke up distance)
WOD
82 lunges
48 burpees
Total 130 RX
MOB + WU (3x) 12 reps
Group WU
Farmers carry (20m)
55# x 4 65#x 4
WOD: Alternating Tabata
Front rack sandbag lunges = 59
Burpees over sandbag= 44
Total: 103
Cashout:
Couch stretch
3x 20 sec ea. Leg
Farmers Carry
55-65-75 (had to stop a couple times, fat bar and my little thumbs were letting go!)
WOD Rx
114 reps
Great job nooners! Tabatas are my fav!
Farmers carry
55 65 65(mathematical error) 75
WOD Rx
102 Reps
I could just start walking down stairs normally again after last week’s wall ball/lunges…so much for that…
Wu x 3
Strength: barbell farmer carry
95, 115, 125 (8m), 120 (17m)
Wod: tabata something
Front rack sandbag squats
Burpee over bag
12-8-8-6-6-6-6-5-5-6-5-5-5-5-6-6
Score: 100
I won’t be able to make it in today, but I should be able to manage this WOD from home with a 40# bag of wood pellets (that’s going to be awkward) 😀
Sooo, just to clarify, this is the WOD: 20s lunges (round 1) –> 20s rest –> 20s burpees jumping over the bag at the end (round 2) –> 20s rest–> etc.?
Correct, except it’s 10s of rest (not 20). And it will be 16 rounds total (or 8 rounds of each).
Perfect, thanks Kevin!
Don’t worry, I’m pretty sure the sandbags are just as awkward as the bag of pellets!
WU x 3
Group WU
20m Farmer’s Carry with Barbell
95/135/135
WOD: Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40#)
Burpee Over Sandbag (must open hips on jump)
Score: 112
Cashout: couch stretch
Mob
Wux1
Group warm up
Skill- farmers walk
35,55,55
WOD -RX
Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge @40
Burpee Over Sandbag
Score : 94
First RX WOD in a while! Great class Kevin! Good job 4:15
Nice job RX!
Mobility
WUx3
Foam rolling
Farmer’s Carry 20m with Barbell: 55×2 65×2
WOD: Alternating Tabata (16 Rounds total)
-Front rack sandbag lunges (11-10-10-10-10-10-10-10)
-Burpee over sandbag (5-5-5-5-5-5-5-6)
Total = 122 RX
Cashout: Couch stretch
Great Class Chantal Thanks!!!
Good job steph!
Great score!
Mob
Wux1
Group warm up
Skill- farmers walk
65,65,75
WOD -RX
Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge @40
Burpee Over Sandbag
Score: 127
Good job 5:45! 🙂
Great job using the 40# bag
Mobility
WU x 2
Group WU
20m Farmer’s Carry with Barbell
65-95-115
WOD: Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40#)
Burpee Over Sandbag
Score: 101
Skill- farmers walk
35,55,55
WOD
Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge @40
Burpee Over Sandbag
Score: 110
Good work everyone!
mob wux2
group mob wu
farmer carry (20 m barbell)
95 all the way
115 stop three time
WOD alternating Tabata
front rack sand bag 40#(lunge)
burpee over sand bag
total 116
Barbell farmer carry
75#-95#-115#
Wod-102 Rx
Mobility
LaCrosse ball on shoulders
WU X 1
Group WU
Farmers carry with the barbell
115-135-135-185(f got 2 foot steps then lost balance)
Wod : alternating tabata
Sand bag lunges
10-10-10-10-10-10-10-10
Burpee over sand bag
5-4-4-4-4-4-4-5
Total reps. 114
Fun class Chantel . Good job 545
Farmer carries: 55-75-75
WOD with 40#: 97 reps. Fun wod.
Warmup
Farmers carry with barbell. I was pretty bad at this. 55-55-65(f) 65 (about 19m)
Wod rx’d -128 reps.
WU x 2 + group WU
Farmer carry with barbell
55# x 3
Kudos to those who did this with heavier weight. Balance was not my thing.
WOD with 40# sand bag
Total reps = 106
Fun WOD. Especially liked the alternating Tabata.
Great pic grandma Wood. Such focus!
Mob Wu
Farmer’s Carry
35 35 55 55
Wod” Alternating Tabata
with a 25lb sand bag for the lunges and jumping over sandbag burpees.
81
Thank Chantal. MN would have been proud of your watchful eye.
Ha! Do you think she would agree with pushing the weight off the knee? WOOPS! Good job Laura! Thanks for taking it easy on me 🙂
I knew you meant heel. I enjoyed the chuckle we had.
Great work Laura!
Wux3
Farmers carry
95 115 135
Wod
125
Farmer’s Carry
played around with them all day. Mainly did 95-115-135
WOD Rx’d
147
What a burner!
mob
wu x 3
farmers carry
95-135(f), 135, 155(f)6m pr for deadlift at 310
wod rx’d
137 reps
Nice score!
Mob + Wup x 3
Group Mob – foam rolled legs
Group Wup – Farmers Carry 20m
35lbs, 55lbs (broken), 55lbs (broken – poor balance)
WOD: 16 rounds tabata style
20 secs of front rack lunges (40lb sandbag)
10 sec rest
20 secs burpees over bag (hips out)
10 sec rest
repeat for the 16 rounds
Lunges = 7, 5, 5, 5, 5, 4, 5, 4 = 40
Burpees = 6, 5, 5, 5, 6, 5, 6, 6 = 44
Total = 84
The lunges were tough
Cashout = couch stretch 20 sec per leg x 3
Great class Chantal 🙂
Mobility
WU x 1
Group WU
20m Farmer’s Carry with Barbell
55-55-60#
WOD: Alternating Tabata (16 rounds total)
Front Rack Sandbag Lunge (40#)
Burpee Over Sandbag
Score: 84