JUMBLE

Friday CFCM WOD

Random jumble

We got to work outside nice and sunny, and plenty of wildlife, stray dogs and random turkeys Gobbling

4 stations- 5 minute rounds each station- teams

1st station- 10 pushups while partner does 4 deadlifts then switch 225/135
2nd station- 20 yard sprints tag your it
3rd station- Sled Drag about 40 yards while partner does 10 airsquats then switch
4th station- 10 updowns while partner does 4 tireflips then switch

Big 6am group
2 new people Megan and Martha
Lynn was there
and so was Lori, Paula, Mike, and Tracy..and SUE :)

CUSTER

CFCM WOD

"CUSTER"

NOTE: I need times from other classes, Jess or Karen can you please take a minute to record these so i can post em or you can post them in a comment, also try to let others know that this site exists thanks.

CUSTER
AMRAP in 5 minutes for three rounds
of
9 burpees
6 boxjumps
3 deadlifts 150% bodyweight

6am times
Bill-4.03, 4, 3.22 RX
Mike-4, 3.21, 4.01 RX
Paula 125#- 3.10, 3.13, 3.14
Lori 135#- 4.04, 4.03, 4.1
Sue 130#- 3.1, 3.02, 3.02

This one was deceptively tough, I was gassed after the boxjumps and had to dig deep for air and energy for the dead lifts

HELEN

Sunny and Beautiful outside Monday Morning CFCM WOD

HELEN
1/4 mile run
21 KB Swings 53/35
12 Pullups
for 3 rounds

Bill-10:51
Mike-11:33
Paula-12:27 MD

Power Clean practice
Max Effort
Paula- 85 PR
Bill-180 PR
Mike- 255 PR

Are you faster than a 3rd grader

Warmup
Jumping jacks and updowns- WAR

Then
Are you faster than a 3rd grader
Doing the same WOD as a group of 3rd graders puts some serious pressure on you to perform

Sprint 10 meters do 1 burpee the first minute
Each minute add 10 meters and 1 burpee
We got to 8 minutes

CFCM WOD

3 rounds for time
10 boxjumps
10 Pullups
10 pushups
approx 20 meter lunge walk, then driveway run
( Times are for each round )
Mike- 2:45, 3:12, 3:15--Total-9:12
Tracy-3:32, 3:42, 3:44--Total-10:58
Lori- 3:24, 3:29, 3:25--Total-10:28 MD
Paula-3:42, 3:56, 3:32--Total 11:10

Lynn-- Doing her modified workout was also in attendance..

Great job everyone..My legs feel like Jello

Chuck Noriss says do Pushups

CFCM WOD
Nikkis revenge

(3 rounds) , 7minutes, 8 minutes, 9 minutes
of AMRAP
5---7 point Body builders
10--Box jumps
10--Plate Squats 25 lb and 15 lb
2- Deadlift 275, and 185


6am class
Mike-5,5.1,5.1
Lori-4.1,4.1,5
paula-3.1,4,5
Sue- 4,4.1,5

Lynn- Pr'd on her modified workout

Front Squats HECK YEAH

CFCM WOD
After a good warmup of
pullups, HSPU, Dips, Bench-press, and the Ladder

Do 5 sets of 3 heavy front squats

Mike- 225, 250, 275, 295 PR, 305 Fail
Bill-225, 250, 265 PR, 250
Paula-95, 100, 105, 105, 105 PR
Tracy-95, 105, 115, 125 , 125 tied PR

Lynn was there as well doing her modified workout and toughing it out

8 stations

8 stations 1 minute each station..3 rounds..AMRAP for each round

1-Burpees..always fun
2-Kettel bell crushers..painfull and slowww
3-Good ol Mr Sloshie
4-Stairs--evil as always
5-Heavy bag to overhead
6-Rope thingy
7-TireFlip
8-Backsquat 65/95

6am class
Bill-74,75,72
Mike-86,78,85
Tracy-70,65,75
Lori-72,89,84-MD
Paula-69,47*didnt do squats,65

This was a tough one on the shoulders and legs, all about strategy

Dumbbell FUN and Madness

CFCM WOD
DUMBBELL WORK
5 rounds
5 DB Deadlift
5 DB Squat Cleans
5 DB Push Press
5 DB Squat
Rest between rounds as needed

6am Pounds each round (DL) means just for deadlift

Paula--AKA Power Paula--20, 25, 35DL 30, 40DL 30,
Mike--50, 55, 60, 65, 70
Bill--50, 55, 60, 60, 65 failed 5th squatclean then switched to 60 for the rest
Lori--20,25,30,35DL 30, 40dl 30
Sue--25,30, 35DL 30, 40DL 30, 45DL 30

This was a tough workout the Squat Cleans were crazy tough

Welcome Back Paula

CFCM WOD

AMRAP ( As many rounds as possible ) in 15 minutes
10 Bodyweight deadlifts
4 Turkish gettups 45/25
10 box jumps
10 kettlebell swings 45/25

6am
Mike- 5.2 225lb
Paula-3.1 ( Im not telling ) :)


This one was a lot tougher than it looks, the Turkish getups Kicked my ass