EMOTM for 12 min
5 Burpees
1 Hang Squat Clean + 1 Press
Run 1 mile
Compare to May 31/13
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Mob. plus WU x1
6x20m sprints, stretched Achilles
Group WU, worked on Toes thru rings also
EMOTM: 12 min.
5 burpees
1 HPC + 1 Shoulder Press @ 45…..could have gone heavier but that is 70% of my sh. press
WOD: Run 1 mile
TIme: 8:07
Great job everyone!! Thanks Mario! I’ve missed CFM the past few days with myself and my family all being sick. Great to be back!!!!
great Job Alaina!
MOB and WU x 1
6 x 20 m sprint
Group MOB
Strength:
EMOTM for 12 min
5 Burpees
1 Hang Power Clean
1 Shoulder Press @ 45 lbs
WOD: 1 mile run
Time: 8:53
Fun workout this morning. As Gabe says, its good to get the first one mile run on the books.
Thanks Mario!
Nice work Jackie!
Mobility
WUx1
Group WU
EMOTM 12min
-5 Burpees
-1 Squat Clean & Shoulder Press @55#
WOD: 1 Mile Run with Stark!!
Time: 8:17 (16 sec away of my PR) not bad for the first run of the year!!
Great job 8:30 Class!! Thanks Mario!
MOB and WU x 1
Group Wu
Strength:
EMOTM for 12 min
5 Burpees
1 Hang Power Clean
1 Shoulder Press @ 100#
Finished between 17 and 23 secs
WOD: 1 mile run
Time: 6:15
First run of the year, felt great, was aiming for under 6min.
Lab:
Pushups on 25# plates
10
10 + #20 vest
Pushups on 25# +10# plates
3 x 10 with #20 vest
10 with out vest
Barbell Bent Over Row
135-145-155-165
rows done in sets of 6
Fast running Trent!!
Mobility
WUx1
Group WU (Thanks Kevin M for the calf torture!)
EMOTM 12min
-5 Burpees
-1 Squat Clean & Shoulder Press @105#
Seconds per round (23,22,22,22,19,18,18,18,19,20,21,17)
WOD: 1 Mile Run
Time: 8:44
6 x 20 m sprint
Group Mobility
Strength:
EMOTM for 12 min
5 Burpees
1 Squat Clean & Shoulder Press @ 85 lbs
(Missed a couple of rounds in the middle while I was trying to find my lungs)
WOD: 1 mile run
Time: 8:01 (15 second PR from May 31)
Thanks, Mario.
I wanted to catch up to you on the run but it just wasn’t happening! Nice time
Oh I was keeping an eye on you as you kept getting closer…..lol. Nice job yourself.
Mobility
WUx1
Group WU
EMOTM 12min
-5 Burpees
-1 Hang Squat Clean & Shoulder Press @55#
WOD: 1 Mile Run
Time: 9:01
M+WU
6x 20m sprints
EMOTM for 12 mins
5 burpees
1 hang squat clean+ shoulder press 25lb
WOD
1 mile run
10:06 Walked once
Cashout
Calf stretch
Couch stretch
WU+MOB
6x 20m sprints
EMOTM for 12min
5 Burpee’s
1 HS Clean + 1Shoulder press #95
WOD
1mile run
6:33min
Mob, WUx1 + 6x20m sprints
EMOTM for 12 min
5 Burpees
1 Hang Squat Clean + 1 Press @ 60#
Run 1 mile
Time: 10:01
13s slower than my last 1 mile, not bad for not running since October, felt like I was getting back into my stride towards the end, looking forward to more runs!
Good job, John.
mob wux1
group mob =wu
EMOTM for 12 min
5 burpees
1x hang squat clean +shoulder press 95#
wod run 1 mile
time 9:07
Wod @ 65#
Mile run: 8:04 (not a pr but still happy with the pace)
EMOTM for 12 min with 60#
1 mile run: 8:30. I lost 10-15 seconds when I had to stop to stretch a knot out of my calf. I think I can do this in 8:00!
Great job on your run today Louise! Very proud of you!
And nice work on your presses Tim!
– Mob
– WUx1
– 6x 20m sprint
EMOTM 12
– 5 burpees
– 1 hang squat clean (first 3-4 were squat cleans since I forgot about the “hang” part) 85#
– 1 should press 85#
1 mile run:
7:29 (pleasantly surprised!)
Nice time, Ryan.
wow, fast run Ryan!
Warmup
EMOTM @ 55lbs
1 mile run – 6:22
Fun to get outside and run.
Darrell, I’ll catch you next time. 🙂
holy frig.. that’s fast
You are speedy!!
Zoom!!
Nice job
Mobility
WU x 1
row 250m
Group MOB
Strength:
EMOTM for 12 min
5 Burpees
1 Hang Power Clean 40#
& 1 Shoulder Press
WOD: Row 1600m
Time: 7:40.7
cash out – calf stretch & couch stretch
Beau travail Rachel!!
Mob
WU + 6/20m sprints
Group WU
EMOTM @ 35lbs
WOD: 1 mile run
Time: 8:24
MOB and WU x 1
6 x 20 m sprint
Group MOB
Strength:
EMOTM for 12 min
5 Burpees
1 Hang Power Clean with 40 lb KBS
1 Shoulder Press KBS
WOD: 1 mile run
Time: 7:58
Loved everything today fun class, thanks Mario.
Today’s workout is a great example as to why I DON’T look at the workout before I go in!
– Mob
– WUx1
– 6x 20m sprint
EMOTM 12
– 5 burpees
– 1 hang squat clean
– 1 should press 20#
1 mile run:
13:52 – My first ever run
Nice work! Yah for the first ever run!
WU x 1
6 x 20 m sprint
Group MOB
Strength:
EMOTM for 12 min
5 Burpees
1 Hang Power Clean
1 Shoulder Press @ 115#
WOD: 1 mile run
Time: 8:23 no PR did 7:30 last year
great class Mario!
Mob
WU
Group WU
EMOTM @ 115lbs
5 burpees
1 HSC + Shoulder Press
1 mile run
Time: 7:38
Fun 6:45 group and class tonight Thanks Mario
Wu x1
Emotm 5 burpees 1 hang squat clean 1 shoulder press
@ 105
Run 1 mile
6:09
Wu
EMOTM 12 min
-5 burpees
-1 hang squat clean + shoulder press
#60
WOD run 1 mile
8:53
Today was the first time I did 3 pull-ups in a row ( no band) ….no more chin ups…so excited!!!
Woohoo! Good job on the pullups Andrea.
Oly
Tall clean 5×3
35#-35-35-40-40
Drop snatch 5×3
15-15-20-25-25
EMOTM 12 min
5 burpees
1 HSC+1SJ 40#
Kept it light. Wanted to be consistent and keep the burpees good as I slightly dislike them.. Kept each round 30sec or less
1mile run with Rob. Didn’t time but I felt it was fast haha
Emotm with 40# kb
Wod- run one mile
7:24
Oly
Tall clean 5×3
35#-35-40-45-45
Drop snatch 5×3
40-40-40-40-45
EMOTM 12 min
5 burpees
1 HSC+1SJ
3rds at 60
2rds at 65
3rds at 70
4rds at 75
WU x 1
6 x 20 m sprint
Group MOB
Strength:
EMOTM for 12 min
5 Burpees
1 Hang Power Clean
1 Shoulder Press @ 25#
WOD: 1 mile run
Time: 7:44
Mob + Wup x 1
Tall Cleans – 5 sets of 3 reps
15, 20, 25, 30, 35lbs
Drop Snatch – 5 sets of 3 reps
15, 20, 25, 30, 35lbs
EMOTM for 12 mins:
5 burpees
1 HSC
1 Split Jerk @ 40lbs
Notes:
wider split on the Split Jerk – move front foot forward
and keep the back toe up
Thanks Kevin
WUx1
Group wu
Emotm with 85#
Wod- run one mile
7:51
MOB and WU x 1
6 x 20 m sprint
Group MOB
Strength:
EMOTM for 12 min
1-4 : 3 Burpees, 4-8: 4 Burpees & 9-12: 5 Burpees
1 Hang Power Clean
1 Shoulder Press @ 65 lbs
WOD:
1 mile run
Time: 10:36
EMOTM for 12 min @70lbs not 65!!