Sunday, November 20, 2011

20111121

Who has the sweetest hair in this photo? Let me give you a hint. He is French and has a gray shirt on...

Wait until you see how clean the gym is...thank again everyone!


30 Thrusters in 60 sec x 3 rounds, rest 3 min in between rounds.

No Rx'ed weight. We want you to start with a weight that you think you can do 30 thrusters with. Then adjust as needed.

Then AMRAP in 7 min of:
3 Overhead Squats
6 Toes to Bar
9 KB Swings

We will meet at 0600 and 1700.

Post weight and time to comments.
Posted by Ben Garmier at 7:54 PM

8 comments:

  1. HeatherNovember 20, 2011 at 8:34 PM

    Time 6:00 and 17:00

    ReplyDelete
  2. MIKE GONZALEZNovember 21, 2011 at 1:58 AM

    Mop, mop, mop all day long...mop, mop, mop while I sing this song.

    ReplyDelete
  3. Tre HollandNovember 21, 2011 at 7:33 AM

    Good workout...but I'm going to be REALLY sore tomorrow!

    6+1 for the AMRAP using a PVC for the OHS, leg lifts for the T2B, and a 15 lb KB

    ReplyDelete
  4. HoshNovember 21, 2011 at 6:22 PM

    Thrusters: 21 @ 95lbs, 21 @ 75lbs, and 22 @ 65lbs.

    AMRAP AsRx 5 Rounds + 3 Reps

    Great job everyone and big thanks to Mike for running the show!!!

    ReplyDelete
  5. HeatherNovember 21, 2011 at 7:09 PM

    Thrusters- 26 @ 53lbs, 26 @ 45 lbs, and 26 @ 33lbs.

    AMRAP- 4 rounds + 12 as RX'D.

    ReplyDelete
  6. AnonymousNovember 21, 2011 at 8:23 PM

    Thrusters=24 @53lbs, 22 @45 Lbs and 26 @33lbs
    AMRAP - 4 rounds +9 63 lb OHS, 20lb KB and knees to chest
    -Jill

    ReplyDelete
  7. MIKE GONZALEZNovember 21, 2011 at 10:21 PM

    Thanks to everyone for the support and for showing up for class. Stacey and I have really enjoyed coaching. We're looking forward to lots more WOD's. We'll do everything we can to bring something interesting to the table every week. KEEPING THE CFM DREAM ALIVE!!!

    ReplyDelete
  8. JacquesNovember 22, 2011 at 11:27 AM

    30,27,23 @ 65# on thrusters then 5 rnds flat on AMRAP

    ReplyDelete

Subscribe to: Post Comments (Atom)