Happy Birthday Liz D (Saturday )
Warm Up and Mobility
Gymnastics/Skill 3 RNFT 5 -1 0 Pull Up Practice 1 Minute KB Squat Hold Open Prep EMOM 8 5 – 10 C2B – Unbroken- (Even) 25 – 50 x Double Unders – Unbroken- (Odd) Oly Warm Up Coach Lead Sotts Press 1 x 5 Snatch Drops 2 x 5 Snatch Balance 3 x3 OHS 2 x 8 “Island” Death by Strict Pull Up Week 3 We are entering the third week of the challenge! Make sure you guys enter your scores on the wall. Still missing some scores from week one. Let’s stay strong and reap the benefits! * Also be aware of an impending snow storm coming up in the next couple days. Plan ahead and be safe. Reach out if you guys need anything! *
Oly:
Sotts-bar
Drops-65/75
Balance-95/115
OHS-125X8/135X8
Partnered up with The Duke. Great work, bro.
Death By Strict Pull-up:
Completed the round of 6.
(6+4/4+4/2)
Monster 5 am class, great work everyone. Thanks for the warmup PJ.
Enjoy the day.
Oly
Sotts Press 1 x 5, 45
Snatch Drops 2 x 5, 55, 65
Snatch Balance 3 x3, 70, 75, 80
OHS 2 x 8, 85, 90
“Island”
Death by Strict Pull Up, made it through the 9th round with the blue band
Thanks PJ
Let it snow!
Oly – Sotts-bar
Drops-65/75
Balance-95/115
OHS-125X5. Awesome work, Gaff! Looking strong.
I need to work on keeping weight on my heels on my OHS.
“Island”6
Got through 7.
+ 5 then + 2
Load up on water today. Have a great day everyone!
Oly-
Sotts with the bar
Drops with 95,135
Balance with 135,165, passed on the OHS because my wrist was screaming at me.
Island- 7 rds
Enjoy the snow!!!
Oly
“Island” – 9 rds
Have a great day everyone.
Oly: 75# focused on form and movements felt great today!
“Island” – 6 rds
Need to do more strict pull ups to build my strength!
Nice job 930! Thanks Mike!
OLY
sotts press 45#
Snatch drops 95/135#
Snatch balance 165/185#
OHS 185×8 205×4
Failed on rep 5.
Overhead felt good this morning. I may have been able to complete my second set of OHS with a longer rest in between. Next time.
“Island”
Completed 9 then started over and completed last 5 minutes.
Great work 5am. Thanks Pj.
Chris,
Great job this morning! OHS looked really strong.
Oly:
Sots – pvc, bar
Snatch Drop – 45/65#
Snatch balance – 75/85#
OHS 2×8 – 85/95#
“Island”
9 rounds complete, then 5 rounds
Great 5am class. Bring on the on Blizzahd! And stay safe everyone.
Worked on gymnastics this morning. I’m starting to feel a lot better with my kip.
Island- 11 full rounds, ring rows
Glad I got my WOD in this morning before snowmaggedon starts. Hope everyone has a great day off tomorrow!
New to CFRT but quickly becoming addicted.
Worked on Gym. today – being taught to kip just getting the head through the shoulders and keeping the core tight.
Island – 5 rounds green band + 7 rounds ring rows – can only keep getting better.
Great workout all around….tomorrow’s WOD is shoveling.
Great job posting Paul and great work today!!
I almost forgot to post!
Oly work today. Snatch balance and ohs @ 45#
“Island”. 3 rounds with strict pull ups, failed at 4th pu on round 4 then went to red band. Great start to the week! Thanks Mike!
Great class tonight, spent a lot of time working on the Snatch, sotts press felt good, balance felt good and even the ohs felt good on the knee! Can’t wait to see the progress!
Death by Pullups got to round 6 with blue band and went 2-3 all rounds afterwards! Awesome to watch Duane & Phil get after it!
WOD 12+11