The winning team of the 2018 CFM Intramural Open will be announced tomorrow. We’d like to thank all the sponsors who generously donated prizes for our members!
We had an awesome time at the banquet on Saturday. Thanks to Red Stone Eatery for providing fantastic food. And congrats to all the award recipients.
So, what’s next?
Upcoming:
Bad Ass Rucking Class
Bad Ass Powerlifting Class
Holiday Hours:
Friday – OPEN (but closed next Friday)
Saturday – OPEN
Sunday – CLOSED
Monday – OPEN
Hang Power Clean
5-4-3-2-1 reps
AMRAP in 10 min
10 Hang Power Cleans (135/95#/60%)
20 Situps
40 Double Unders
Running late
Will be there for OG
Ok
MOB + WUx1
Group WU + MOB
Hang Power Clean
5-4-3-2-1 reps
95-135-155-165-185
AMRAP in 10 min
10 Hang Power Cleans (110#)
20 Situps
40 Double Unders
290 reps (4 rounds + 10HPC)
Thanks for the DU tips Shane!
Hang Power Clean 5-4-3-2-1
135-145-155-165-175#
WOD @ 65# = 362 (5 rounds, 2 situps)
Extra Work:
Deadlift, elev. ~2 in. – 4×15 reps @ 95#
DB Bench Press – 4×10 reps @ 2×50#
DB Row – 4×7 reps (each side) @ 50#
Can someone cancel my nooner? I’ll have to go at 7pm instead. Thanks!
Hang Power Clean
5-4-3-2-1 reps
125-145-165-185-205f needs more work 🙂
AMRAP in 10 min
10 Hang Power Cleans (125#) all unbroken – could do 135 but last 2-3 sets would be broken
20 Situps
40 Double Unders – couple unbroken sets
5r+3 situps – 363 reps – Good race Karen!
Thanks Kevin!
MOB + WUx1
Group WU + MOB
Hang Power Clean
5-4-3-2-1 reps
95-115-135-155-165
AMRAP in 10 min
10 Hang Power Cleans (100#) 60%
20 Situps
40 Double Unders
351 reps (5 rounds + 1 HPC)
Great work am folks!
Thanks Shane!
Hang Power Clean
5-4-3-2-1 reps
135-165-185-205-225
AMRAP in 10 min
10 Hang Power Cleans 135# sets unbroken
20 Situps steady but felt slow
40 Double Unders – chunks of 10 – 20s
4 rounds – 3 situps – Rx’d
Thanks coach Kevin! Good job 7-amers!
Starting to get back into the nooners, this makes me happy 🙂
WOD rx’d: 4 rounds + 3 HPC.
Fun wod. Thanks Blake!
Hang Power Clean
5-4-3-2-1 reps
115-135-155-175-205(f)
AMRAP in 10 min
10 Hang Power Cleans (135#)
20 Situps
40 Double Unders (Singles)
284 reps
Hang Power Clean
5-4-3-2-1 reps
115-135-165-185-205
AMRAP in 10 min
10 Hang Power Cleans (135# or 60%). 115#
20 Situps
40 Double Unders
4 rounds + 16 situps
Need to work on barbell cycling. These wods are killing me!
HPC
5-4-3-2-1
115-135-155-165-175#
WOD Rx:
5 + 39 DU (419 reps)
Sooo close to 6 rounds, just couldn’t skip any faster. Fun chasing Matt 😘
Thanks Blake!
Hang Power Clean
5-4-3-2-1 reps
65-75-80-85-95#
AMRAP in 10 min
10 Hang Power Cleans (70#)
20 Situps
40 Double Unders
3 rounds and 20 sit-ups [doubles take me forever] I didn’t curse at the rope though I have learnt it doesn’t help.
Please cancel my 4:00. Thanks…Lisa
Hang Power Clean
5-4-3-2-1 reps
AMRAP in 10 min
10 Hang Power Cleans (135/95#/60%) 105#
20 Situps
40 Double Unders (80 singles)
5 rounds + 2HPC
Hang power cleans
[email protected]#
60(5)-70(4)-80(3)-85(2)-90(1)
Amrap .10mins
10 HPC(55#)
20 situps
80 SU
Reps: 4rds&5hpc(285)
Hang Power Clean
5-4-3-2-1 reps
70-80-90-105-115#
AMRAP in 10 min
10 Hang Power Cleans (70#)
20 Situps
40 Double Unders
4R + 19 situps
DUs were not there for the first couple rounds but got the rhythm in the end.
Thanks Blake
HPC
135×5
155×5
180×4
205×3
220×2
235×1 (felt really good)
WOD Rx’d and unbroken
6 + 14 situps (abmat)
Group WU + MOB
Hang Power Clean
5-4-3-2-1 reps
35-40-45-50-55
AMRAP in 10 min
10 Hang Power Cleans 35#
20 Hanging Knee Raises
80 SIngle Ball things.
Total- 3 rounds + 40 ball things.
27 weeks
Hang Power Clean
5-4-3-2-1
125-145-175-195-215(F)
Wod with 135# and Singles – 3 rounds and 6 HPC
Thanks for the class Amanda!
Hang power clean
5 – 4 – 3 – 2 – 1
75 – 85 – 95 – 105 – 115 (failed this 3 times then got it on the 4th try for a PR)
AMRAP 10 mins
10 hang power cleans (65#)
20 sit ups
80 single unders
I think I got 4 rounds and 12 sit ups haha
Thanks for the tips Marcel!
Your cleans are coming along well.
Hang Power Clean
5-4-3-2-1 reps
125-145-165-175-185
AMRAP in 10 min
10 Hang Power Cleans (135#)
20 Situps
80 singles
4 rounds + 10 HPC
Thanks for the tips on the hang power cleans Marcel
You are welcome and good progress.
Hang Power Clean
5-4-3-2-1 reps
95-110-135-145-155#
AMRAP in 10 min
10 Hang Power Cleans (135/95#/60%) @95#
20 Situps
40 Double Unders – did 60 singles+ 10 DUs
4 rounds + 10 HPC
Hang Power Clean
5-4-3-2-1 reps
45# – 50# – 60# – 65# – 70#
AMRAP in 10 min
10 Hang Power Cleans (40#)
20 Situps- no abmat
40 Double Unders(x2 singles)
Total: 3 rounds & 4 sit ups
Hang Power Clean
5-4-3-2-1 reps
65-85-95-105-115#
AMRAP in 10 min
10 Hang Power Cleans (95#)
20 Abmat Situps
40 Double Unders (combination of SU and DU)
3 Rounds + 10 HPC