Warm Up and Mobility
Partner WOD
“Dread”
50 x Deadlifts 185/135
100 x Pull Ups
150 x KB swings 53/35
300 x Air Squats
1 partner works at a time
I hope I was able to get everyone’s questions answered with the nutrition challenge meeting today. For those of you who were not able to make it or think of something else you would like answered please email me at crossfitrailtrail@verizon.net prior to the challenge. This is your last week to get any cheats in..come January 12 we are all lean mean clean eating machines! We are really looking forward to seeing everyone’s progress. -S
When I saw this WOD posted, I thought it would even be a good one to do solo (few less reps maybe). Careful what you wish for as that is exactly what I got at 8am 🙁
“The Janet8” – 12:24
5 RFT
5 Deadlifts (115)
10 KBS (35)
15 ring rows
20 Air Squats
Thanks Coach Mike for pushing me through. It was actually a fun one.
And Thanks to Gaff who came by long enough to do the Rowling warm-up with me.
It was a fun week WOD’ing with the 9:30 am’ers this week. Back to reality tomorrow 🙁
Now, don’t let me be the ONLY ONE that posts on this fine Sunday
Great Sunday @CFRT!’
Partnered up with the ninja Joe B
Team ‘Gussingaround’ (haha…)
20:41
#185, #53
Joe picked up my slack on the pull ups!
Stayed for some extra credit with Gary and got a bar MU!
Thank you Mike& Sarah, awesome WOD, awesome coaching!
And last but not least, thank you KellyG! Strongman class was fun again!
60sec seems to be like 5 min!!
The Rochfords came in at 24:20. Pull ups slowed us down but we came back with our kb swings and squats! Thanks Mike for cheering us on til the bitter end!
Any chance Kelly G. Will cancel tomorrow due to weather?
No. She’ll just move the activities inside.
Damn snow, I couldn’t make it to strongman, is that a monthly class??
We have two a month. The next one is tues jan 20 at 7 pm
When I saw this WOD posted, I thought it would even be a good one to do solo (few less reps maybe). Careful what you wish for as that is exactly what I got at 8am 🙁
“The Janet8” – 12:24
5 RFT
5 Deadlifts (115)
10 KBS (35)
15 ring rows
20 Air Squats
Thanks Coach Mike for pushing me through. It was actually a fun one.
And Thanks to Gaff who came by long enough to do the Rowling warm-up with me.
It was a fun week WOD’ing with the 9:30 am’ers this week. Back to reality tomorrow 🙁
Now, don’t let me be the ONLY ONE that posts on this fine Sunday
Yes, Janet !!
Janet you crushed it all by yourself!
Partnered up with Anna and Judy
Finished in 17:32 I think? 105#, jumping pullups
back to reality tomorrow 🙂
That was some well executed planning between you ladies!!
Thanks for a great workout to my teammates Anna and Kirsti!!!
(Time listed above in Kirsti’s post)
Janet, great job on the solo 8am!
Your trio was legit!!
Great Sunday @CFRT!’
Partnered up with the ninja Joe B
Team ‘Gussingaround’ (haha…)
20:41
#185, #53
Joe picked up my slack on the pull ups!
Stayed for some extra credit with Gary and got a bar MU!
Thank you Mike& Sarah, awesome WOD, awesome coaching!
And last but not least, thank you KellyG! Strongman class was fun again!
60sec seems to be like 5 min!!
Gussing around, nice!
The Rochfords came in at 24:20. Pull ups slowed us down but we came back with our kb swings and squats! Thanks Mike for cheering us on til the bitter end!
Also thank you to MAC and Sarah for cheering and playing tape ball with the mini Rochfords!
Always, to the end!