Happy Birthday Judy!!
Warm Up and Mobility
Oly Warm Up/Skill (Sn Pull+ Hang Pull+ High Hang Pull +Snatch) (1+1+1+1) x 3 Snatch 3 x 1 (If you missed previous High Hang or Hang work you must make it up before snatching from floor) Strength 20 Rep Max Back Squat “Dance,Spider” 14 Minute Clock, Death by format 1 x Power Clean 185/125 or 65 % of 1RM Matt Melcher We want to officially congratulate Matt Melcher on our WOD Post. As you may know, he was selected for a very grueling obstacle race packed only with talented and dedicated racers. The Race is the OCR, Obstacle Racing Championships, and he placed 32nd in the Age Group Division and 7th in his actual age group!! We are so proud of his dedication and character he displays inside and outside of the Box. When you guys see him around be sure to congratulate him personally. Job well done Melcher, you are the man! We are proud to have you represent CFRT!
Awesome job Matt! Such an inspiration
Nice job, Matt! Don’t the obstacles wreck you pace though? 🙂
Strength 195#x20
I was unsure how I would do with this but with a little pep talk from Mike it felt pretty good. I maybe could have gone another 5# but overall all 20 reps felt good and the last couple got sticky.
“Dance Spider”
7+5 @ 135#
Wanted to work on my touch and goes so i kept the weight a little lighter than I normally would have done. Round 7 was a struggle to get through but managed to beat the clock by a second. Thanks PJ and Kirsti for a great 6am PUMP!
Strength
20 Rep Max Back Squat
135, probably could have gone 10lbs heavier. Went off of a 75% 1 rep max back squat that I added 10lbs to
“Dance,Spider”
Used 65 % of 1RM, #100, made it through 11 full rounds
Thanks PJ! Nice working with you Phil!
Nice work on the Metcon!!
Strength
205 – definitely should have gone heavier on these, probably more like 225ish.
“Dance,spider”
7+5 (165)
Great job 5am. Thanks mike.
And pj! Lol sorry bro I’m out of it today.
20 rep max BS: 315# stopped at 12th rep. Right knee was going in and it just felt horrible.
Death by power clean 185#
9 rounds +9
Definitely not my day. Awesomw work thsi morning everyone.Great coaching this morning Mike and PJ.
Had to invent my own WOD today- needed a killer workout.
Warm up + Mobility
X2 Max handstand hold and 100 singles
X2 5 Push Press, 5 Back Squat (65Lb)
X5 500M Row, 10 burpees, 5 power clean (65lb)
No need to invent, plenty of hard ones to choose from. Try yesterdays!
Strength
Found 1RM Back Squat – #105
“Dance,spider”
8+5 #65
Good work 5am, thanks for the help Mike & PJ! 🙂
Did 3×3 back squats today and worked up to 80% of max per Sarah’s suggestion 🙂
Dance, Spider
11 rounds with a 20#med ball – a little nervous with the bar and the stomach thing since I’m not that good at the movement yet. Still felt awesome and kicked my butt!
Awesome class Sarah 🙂
Great job!
Strength–100#, like others, I could have gone heavier, but I had no idea where to start! Next time I’ll have a better idea.
Dance, Spider:
10+9 75# I liked this WOD today. Thanks for all the help today, Sarah! I know you were spent from WODding yourself. 🙂
100# is awesome, Emily!
I can’t feel my legs!
20 rep max 135#. Legs were pretty smoked from yesterday.
Dance, Spider
Started at 85# and felt like it was too light so added 20#. Did 4 rounds at 85 and the remaining at 105#. Score was 7+3 but honestly the 3 was a mental issue not physical. Got through the remaining rounds and got 7 in the last round pretty easily.
Did 145# for my 20 rep back squat. Def should of done 155# but was going off old numbers. Can’t wait to find my new 1 rep max!
Dance spider
Went a little lighter today sore from monday and Tuesday but starter at 95# and then went to and finished with 105# for 10+6. Wanted to work form but also get a good workout in before I had to go Ref!
205# 20 Rep max Back Squat may have been able to do 215 I had 3-5 reps left in the tank but it felt like a good weight for today.
Dance Spider: 9+7 135#…Still struggling with form on the clean can’t get my elbows forward enough…need to work some stretching to get my mobility up for these.
Great job 7pm…Thanks PJ
Whoa, big numbers going up today! 20 rep max is always a killer. Awesome work today guys. Definitely saw improvement on the cleans as the wod progressed and I’m always happy to hear people choosing form over weights. Take care of those legs…you’re gonna need them tomorrow 🙂 See you all tomorrow! -S
PS love to see you guys posting!
Thank you for that happy birthday message ! Very sweet! ❤️
🙂
Congrats Matt!!! That is AMAZING!!!!!!!!!