Michelle C getting work done in the sun!
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
Max Active Squat Hold holding plate. you choose weight
Open Offseason Work
3 RNFT
Accumulate 4- 6 Ring Muscle Ups, note how many unbroken
Max Active Squat Hold holding plate. you choose weight
Oly
Snatch Balance 3 x 1
OHS 3 x 1 Build to Heavy Single
“Wrong Ed”
AMRAP 10
10 x KB Swings 70/53
10 x Box Step Ups with KB 24/20
100m Run
Do something nice for someone
This week or weekend why not take the opportunity to do something nice or unexpected for someone. Be the person who brightens someones day. Call a parent to say hello, help a friend with some chores, surprise your spouse with dinner or flowers OR a clean folded load of laundry 🙂 (whose suggestion is that? Sarah? wait what…) Put a smile on someones face and it will put one on yours too.
Lovely suggestion! Being nice does make you and others feel awesome
Oly – worked up to a 170 OHS and felt like I had a lil more in me.
Wrong Ed: 5+3(53 & 20″)
KB step ups were a bit awkward.
Great work 5 am. Lots of ppl being nice, no one offered to do the WOD for me but Big Scott did set up my box so I’ll take it. I, in turn, did not tease anyone and made zero negative comments to DJ PJs musical selections.
Enjoy the day.
Ha!
ALL the things hurt today! So I’m taking a rest day…have to be ready for tomorrow!
PJ is away…will we be rocking out with Big Mike or dancing with Boss Lady???? Can’t wait!!!
All Stars will be ready!
Do something nice for someone and introduce them to CFRT – I love the way we treat each other EVERY DAY!!!
Great suggestion Lori!
Practiced kipping and got the hang of it thanks for the tips pete. “Wrong Ed” 5+3 53#. Step ups slowed me down quite a bit. Good work everyone.
Gymnastics- oh one day, I’ll get you Kipping pull-ups! Thanks Mike for the tips, I’ll work on that EMOM style next time for further practice! I’m determined!
WOD- did 5 rounds + 20. Had <10 sec to run the last 100m, but had to catch my breath ha! Enjoyed this WOD!
Great job 6pmers!!
Thanks Mike, great class as always!!!
You will definitely get it, looking good Judy!
1900
Gym
Worked on the RMU’s
“Wrong Ed”
5+75m
#44/24″
Awesome to WOD outdoors!
Thank you Mike, great coaching, and thank you Sarah for Open Gym!
Those Muscle Ups definitely looking better and tighter Gus!
155# OHS
My OHS has never been had good as they where tonight. Practice and patience is finally paying off.
5+5 62# 24″
This one kicked my butt. The step ups with kettle bell was definitely a pace changer. Although they where hard to do. I always enjoy doing different stuff at random times
Night and day on those ohs Joe, big weights coming
Worked OLY today. Focused on form
Wrong Ed: 6 rounds (time ran out half way through my last run but I had to complete the run so I call it 6 :). Used a 45# KB and 24″ box. Good workout
Great job 7pm. Thanks Mike
Very efficient on those step ups Joe!
OLY: worked up to 105# felt good to finally hit form correctly and get comfortable FINALLY!
“Wrong Ed”
5 + 7
(53#, 24″)
Great wod today! Nice job 930! Thanks Sarah!