AMRAP in 4 min
8 Hang Power Cleans (95/65#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
In front of the fan – a cool spot to hang out
20 thoughts on “Thursday WOD”
Shawn J
WUx1
Group WU MOB
Bent Over Row x20
3 sets w/ 2 min rest
45-55-60-65
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
6rnds 1HPC = 73
6rnds 1HPC = 73
Total = 146
Laura
Bent Over Row x20
3 sets w/ 2 min rest @45#
AMRAP in 4 min
8 Hang Power Cleans (65#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
1- 4R + 2 burpees = 58
2- 6R = 72
Total: 130 Rx
Thanks Shane!
Remi B
Bent Over Row x20
3 sets w/ 2 min rest
50-60-65
AMRAP in 4 min
8 Hang Power Cleans (95#) – grip died for my last two rounds (in part 2)
4 Lateral Burpee Over Bar
Rest 4 min and repeat
7rnds + 1 = 85
7rnds + 6 = 90
Total = 175
Thanks Shane! Great push Del!
Trent
Bent Over Row x20
3 sets w/ 2 min rest
65-75-85
WOD Rx’d
6rnds + 1 Lat Burpee = 81
6rnds + 1 Lat Burpee = 81
Total = 162
First round started too fast and slowed down, second round had a steadier pace. Great Class 6am!
Mark D
Bent Over Row x20
3 sets w/ 2 min rest
WU – 45#
65# – 85# – 95#
AMRAP in 4 min
8 Hang Power Cleans (95/65#) – 75#
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
1- 4R = 48
2- 3R + 2 Burpees= 46
Total: 94…not 100% could have been much better
Del
Bent Over Row x20
3 sets w/ 2 min rest
65-75-80
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
7Rounds + 2 HPC = 86
7Rounds + 3 Burpees = 95
Total = 181
Good job Remi, we had a pretty good pace going!
Thanks Shane!
Rob C
Bent Over Row x20
3 sets w/ 2 min rest
65-75-85
AMRAP in 4 min
8 HPC (65#)
4 Lateral Burpee Over Bar
5 Rnds + 8 HPC
4 Rnds + 2 Burpees
Total = 126
stephdh120
Bent over Row x20
35-45-55#
AMRAP 4mins
8 HPC(55#)
4 Lat Burpees over bar
Rest 4mins & Repeat
Total: 103 (50, 53)
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…
WUx1
Group WU MOB
Bent Over Row x20
3 sets w/ 2 min rest
45-55-60-65
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
6rnds 1HPC = 73
6rnds 1HPC = 73
Total = 146
Bent Over Row x20
3 sets w/ 2 min rest @45#
AMRAP in 4 min
8 Hang Power Cleans (65#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
1- 4R + 2 burpees = 58
2- 6R = 72
Total: 130 Rx
Thanks Shane!
Bent Over Row x20
3 sets w/ 2 min rest
50-60-65
AMRAP in 4 min
8 Hang Power Cleans (95#) – grip died for my last two rounds (in part 2)
4 Lateral Burpee Over Bar
Rest 4 min and repeat
7rnds + 1 = 85
7rnds + 6 = 90
Total = 175
Thanks Shane! Great push Del!
Bent Over Row x20
3 sets w/ 2 min rest
65-75-85
WOD Rx’d
6rnds + 1 Lat Burpee = 81
6rnds + 1 Lat Burpee = 81
Total = 162
First round started too fast and slowed down, second round had a steadier pace. Great Class 6am!
Bent Over Row x20
3 sets w/ 2 min rest
WU – 45#
65# – 85# – 95#
AMRAP in 4 min
8 Hang Power Cleans (95/65#) – 75#
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
1- 4R = 48
2- 3R + 2 Burpees= 46
Total: 94…not 100% could have been much better
Bent Over Row x20
3 sets w/ 2 min rest
65-75-80
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
7Rounds + 2 HPC = 86
7Rounds + 3 Burpees = 95
Total = 181
Good job Remi, we had a pretty good pace going!
Thanks Shane!
Bent Over Row x20
3 sets w/ 2 min rest
65-75-85
AMRAP in 4 min
8 HPC (65#)
4 Lateral Burpee Over Bar
5 Rnds + 8 HPC
4 Rnds + 2 Burpees
Total = 126
Bent over Row x20
35-45-55#
AMRAP 4mins
8 HPC(55#)
4 Lat Burpees over bar
Rest 4mins & Repeat
Total: 103 (50, 53)
WUx1.3 + Crossover Symmetry
Group WU MOB
Bent Over Row x20
3 sets w/ 2 min rest
45-65-75-85
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
6rnds = 72
6rnds 1HPC = 73
Total = 145
Great work am crew!
Thanks Shane!
Bent Over Row x20
3 sets w/ 2 min rest
65-75-80#
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
Total: 89
I should have went with a lower weight for more reps.
WUx1
Group WU MOB
Bent Over Row x20
3 sets w/ 2 min rest
65-75-80
WOD Rx
AMRAP in 4 min
8 Hang Power Cleans (95#)
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
Total = 116
500th class!!! Even lucky enough to have 2 movements I love in a wod! Bonus 😆
Bent over row 35#x20x3
Wod with 55#
5+8HPC and 5+2 HPC
I think that’s 130 reps haha
Thanks for the class Matt! What a great class! ❤️ So happy that I can continue being a part of CFM
Congrats!!!
WOD rx’d: 115
R1: 55
R2: 60
I loved this wod
Bent Over Row X 20
75-85-95
Wod – RX’D
Round 1 – 53
Round 2 – 55
Total – 108
Thanks for the class Matt!
Group WU & Mob
Bent Over Row x20
3 sets w/ 2 min rest
WU-35- 45- 55- 55#
AMRAP in 4 min
8 Hang Power Cleans 55#
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
Total 88
Felt heavy. Maybe should have gone lighter for more reps.
MOB WU Group
Bent Over Row x20
3 sets w/ 2 min rest
75-85-85
AMRAP in 4 min
8 Hang Power Cleans @85#
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
Total = 111
Round 1 = 4 rounds 2 Burpess
Round 2 = 4 rounds 1 hang power clean
Bent Over Row x20
3 sets w/ 2 min rest
55-65-65 (thanks for the tips Shane)
WOD Rx’d
6rnds + 7HPC = 79
5rnds + 1 Burpee= 69
Total = 148
Great class Matt!! Good job everyone 😁
Mobility and Wu
Group mobility and Wu
Bent over rows
3 x 20 @ 45#
Wod with 25# dumbells
8 rds 2 cleans first round
8 rds 3 cleans second round
197 reps total!!
Great Wod!
Great class Matt!! Great work everybody!!
Ps : I need to get back into a groove wodding and posting!!
MOB WU Group
Bent Over Row x20
3 sets w/ 2 min rest
55-65-75
AMRAP in 4 min
8 Hang Power Cleans @65#
4 Lateral Burpee Over Bar
Rest 4 min
Repeat
Total = 141
Round 1 = 6 rounds
Round 2 = 5 rounds 8 hang power clean 1 Burpee