Traffic. Kids. Pets. Work. There are many reasons why you might be late for class. While we’re happy you still made it, we’re not happy when you skip your warm-up. If you’re running a few minutes behind, please do the general mobility and the posted warm-up on the board. If you’re going to skip anything, it’s the specific mobility (there’s no point in sticking a lacrosse ball in a cold muscle). If that means your warm-up cuts into your strength time, so be it. But please, make sure you don’t short-change yourself on the warm-up.
EMOM 10 min
10 Russian Twists (25/10#)
15-12-9 reps
Triple Unders
Box Jumps (30/24”)
Burpees
*12 min cap
Please cancel my 6 am, thanks
Cancel my 7 am , thanks
Please cancel my reservation for 6am, thanks
“OMG Becky look at that girl squat!!” Amazing pic Heidi.
Solid OHS Heidi!
EMOM 10 min
10 Russian twist
First round 10#, the rest 25#
WOD with 3x DU and 24″ box
6:17
Thanks Shane and great work 6am!
Nice job! I was wondering what the times would look like on this one…
Thanks! Doubles made it faster, but lost some time on the box jumps with my jello legs…
Speedy Cara!!
Great Work Cara!!
Mobility
WU x 1 + 400m run
Group Mobility
EMOM 10 min
10 Russian Twists (10# first 3 rounds then switched to 25#)
WOD:
15-12-9 reps
Triple Unders (scaled to 3x DU’s)
Box Jumps @ 20”
Burpees
Time: 8:53…I think I have lost the ability to skip 🙁
Thanks Shane. Good work everyone!
Looking great Heidi!
Mobility
WU x 1
400m run
EMOTM 10 mins
– Russian twists @ 10#
WOD: 15-12-9
– Double Unders x 3
– Box jumps 30″
– Burpees
Time: 8:28
MOB + WU x 1 + 400m run
Group Mobility
EMOM – 10 min
10 Russian Twists (25#)
WOD:
15-12-9 reps
Singles x 5 (75, 60, 45)
Box Jumps @ 24″…only cleared 23″ on the the first one…tuck & roll.
Burpees
Time: ~12min…glasses off, couldn’t see clock . Do you remember Shane?
Time: 10:57?
Russian twists @ 25#
WOD with Doubles
5:41
And I got to workout with my ol’ buddy Ed 🙂 Nice to meet you too Sam!
EMOM 10 min
10 Russian Twists (25# first two rounds then 45# for remainder)
15-12-9 reps
Triple Unders for first 15 then DUs for the 12 and 9
Box Jumps @30
Burpees
Time = 9:47
Twists @ 25#
WOD Rx’d
6:19
Really need to learn to string triples together.
That’s still an awesome time, especially without stringing them together! …maybe not the sub 5 you wanted but impressive nonetheless haha
EMOM 10 min
10 Russian Twists (25/10#)
15-12-9 reps
Double unders x3
Box Jumps (30/24”)
Burpees
6:10
*12 min cap
Russian twists EMOM for 10 mins 10# (use 25 next time)
Wod with doubles x 3
Time 8:55
Gave up some time picking myself up after I crashed the first box jump (sorta spread eagle on the box – would have made a fine YouTube video according to my 7 a.m. Peeps.) actually this is the first time I’ve ever missed a box jump so while I won’t count it as a PR it was notable all the same!
Great pic, Heidi!!
WOD rx’d: 10:11
Fun nooner, thanks Kevin
Russian twists @ 25#
WOD w/ DUs
time = 7:07
Doubles went OK, happy about that..good thing for burpees to make up some lost time and jumping to a 24″ box was a little challenging after yesterday’s thruster fest!
So glad to hear that you enjoy burpees. You’ll have a chance to practice birthday burpees next week at some serious numbers. Such fun!! Just doing my part for extra fitness 🙂
Excellent! A great way to contribute to the CFM community 🙂 Extra fitness for everyone! I’ll make sure I get to participate 🙂
Russian twists 25#
Wod Rx: 7:26
Russian Twists @ 25lbs
WOD
15-12-9
Triple Unders scales to DU x 3
Box Jumps @ 30″ scaled to 24″ after the first rep was a fail. (Thanks death by thrusters)
Burpees
Time = 8:48
EMOM 10 min
10 Russian Twists @ 25#
Modified WOD:
15-12-9-6-3
— 2 x SIngle Unders
— Step-Ups on to 24″ box
— Burpees
Time: 8:02
Finished 15-12-9 at 6:10 so decided to keep going. Skips were nice and slow but ankle was up to the task.
Mob
WU x1
400m Run
Group Mob
EMOM 10 mins
10 Russian Twists (25#)
WOD 12 mins
15-12-9
-Triple Unders (Singles 75-60-45)
– Box Jumps (black box)
– Burpees
Time: 9.01
M+WU+400m run
Group mob
EMOTM for 10 min
10 russian twists @ 10lb
WOD: 12 min cap
15-12-9
x5 singles
Box jumps 24″
Burpees
8:25
WU x 1 + 400m run
Group Mobility
EMOM 10 min
10 Russian Twists (25#)
WOD:
15-12-9 reps
Triple Unders (scaled to practice DU’s did 15-12-9 DUs)
Box Jumps @ 24”
Burpees
Time: 8 to 8:30 didn’t look a time
mob wux1 500 m row
EMOM for 10 min
10 Russian twist 25#
WOD
15-12-9
Triple under ( singlex5)
box jump 24in
burpees
time 6:17
Open gym:
Triple under practice, still landing really hard.
Hang Power Clean 5-3-1-1-1
55-75-90-95-105(PR!)-115(f)
Trying to get all my lifts (except snatch-grip lifts) over 100#, another one down!
Floor press 3-1-1-1
75-85-90(PR!)95(f)
Then…
EMOM 10 min
10 Russian Twists all at 25#
WOD:
15-12-9 reps
Triple Unders (scaled to 3x DU’s)
Box Jumps @ 24”
Burpees
Time – 7:43
All in all, a good day at the gym.
Mob
WU x1
400m Run
Group Mob
EMOM 10 mins
10 Russian Twists (25#)
WOD 12 mins
15-12-9
-Triple Unders (scaled to DU×2)
– Box Jumps (12″)
– Burpees
Time: Finished the round of 12 at 12:20
You did awesome today BJ!!
– Mob
– WUx1 + 500m row
EMOM 10
– 10 Russian twists @ 25#
WOD: 15-12-9…
– Double unders
– Box jumps (30″)
– Burppes
= 8:35
Thanks for forcing me to do double Steph! 😛
I’m happy you stuck to DU’s!!
Mobility
WUx1
EMOTM 10 min
Russian Twist @25#
WOD:
15-12-9
Triple Unders
Box Jumps 24″
Burpees
Time: 6:54 Rx
Mob + Crossover Symmetry
WUx2 (10x Squat, Good Morning, Situps, Burpees, Lunges)
1-Leg Straight Leg KB Deadlift 3×10 alt @ 2×40#
Weighted Step ups 3×10 alt @ 2×40#
Box Pistols 3×10 (5R+5L) @ 12″
KB Lunges 3×10 alt @ 2×40#
Russian KB Swing EMOM 6rd x7 reps @40#
EMOM 10 rds x10 Russian Swings 10#
WOD w/ DUs = 6:24
Mobility
WU x 1 + 400m run
Group Mobility
EMOM 10 min
10 Russian Twists 25#
WOD:
15-12-9 reps
Triple Unders (scaled to 5 x singles)
Box Jumps @ scaled 24″
burpees
Time: 7:03
Thanks Steph!
EMOM 10 min
10 Russian Twists (25/10#)
15-12-9 reps
Triple Unders
Box Jumps (30/24”)
Burpees
*12 min cap
Oops…..
DU’s x 5
Step-ups 20″ box
Burpees
Time 8:33
Appreciated the burpee practice…gonna need it for next week;)
Wod-11:57 RX
EMOM 10 min
10 Russian Twists (10#)
15-12-9 reps
Triple Unders (x5 singles)
Box Jumps (12″)
Burpees
*12 min cap
7:48
Wod with same number of DU’s…
8:36
Open gym:
Deadlifts
135(5) 185(5) 225(3) 275(3) 295#(1)
Clean Pulls
135 -155 – 175(2)
Then…
400m Run
EMOM 10 min
10 Russian Twists all at 25#
WOD:
15-12-9 reps
Triple Unders (scaled to 5x SU’s)
Box Jumps @ 24”
Burpees
Time – 9:43
WU x 1 + 400m run
Group Mobility
EMOM 10 min
10 Russian Twists (25#)
WOD:
15-12-9 reps
Triple Unders (DU’s did 15-12-9 DUs with 3 singles between each one)
Box Jumps @ 12”
Burpees
Time: 8:48
WU x 1 + 500mrow
Group Mobility
EMOM 10 min
10 Russian Twists (25#) for half then 45#
WOD:
15-12-9 reps
Triple Unders (Single x6)
Box Jumps @ 30in
Burpees
Time: 7:37