CFRT Third Inhouse FunDown!
Warm up and Mobility
Gymnastics/Skill
5 Rounds of Double or Single Under Practice
40 seconds on, 20 seconds Rest
Left over time focus on Mobility
Off Season Open Work
2 RNFT
Build big set of Strict C2B (Goal is your number last time or better)
Build Big Set of Strict HSPU (Goal is your number last time or better)
Three Attempts for max set of Double Unders
Strength
Deadlift
65% x 3
75% x 3
85% x 2
95% x 1
100% x 1-2
“Infamous”
AMRAP 10
5 x C2B Pull Ups
10 x OHS 95/65
15 x Lateral Barbell Hops
In House FunDown
Lots of fun this weekend with our Bingo/Potluck on Saturday Night and our 3rd In House FunDown on Sunday. Hope everyone had fun, you guys killed it!! Also a huge congrats to Mike V for placing second in his Masters Comp (must have been a secret 😉 ) ! More fun activities to come Rail trail!!
Strength: FS – worked up to #225, not where I’d like to be but the road to full strength is getting there, slowly…
Infamous: 6+3 (C2B, #65)
Great work 5 AM, thanks. PJ.
Enjoy the day.
Deadlift
195# x 3
225# x 3
255# x 2
285# x 1
300# x 1
Thanks Mike for the correction from cleans set up to deadlift set up, def made them easier!
“Infamous”
6 + 7
(C2B, 65#)
Great wod today especially doing the OHS and bar hops outside! Even better I got to ride my bike to class and home great warmup that was haha
Big 930! Thanks Mike!
Night and day OHS, great work Matt!
Front squat 185# twice. was my 1 rep max. “Infamous” 6+3 65#. Good wod thanks pete. Good job 6am
Deadlifts:
300×3
345×3
400×2
435 – Failed at
460 – did not attempt
Wasn’t really a great strength day for me, however, I’m never mad throwing around 400#!!!!
“Infamous”
8+5 used just the 45# bar for overhead squats and kipping pullups (stuck with 5) since I used this as a recovery wod after our fun down!!!
Great 4:30!
Recovery is very important, way to be smart!
Strength-hit my 1RM of 305# for 1rep. Felt pretty good too!
Infamous- 6+5 (ring rows, 65# front squats). Modified for shoulder. Loved this one, good quick burner!
Deads were dialed in Marie!!
Finally back after almost a week and a half off! Felt great on DL’s- hit 1 rep max and felt like i could have dont more.
Infamous – got 5 + 23 jumping pull ups and 45#…really focused on my OHS which felt great today as well. Great workout today!
Great to have you back!
Strength
225×3
260×3
295×2
330×1
345×1
“Infamous”
6+11 (75# C2B)
FIrst time deadlifting in a while. Been doing sumo deadlifts for a little over a month now. They definitely feel much better but its still a woking progress. For the WOD I was able to do ever round unbroken which I was real happy about. OHS felt real good today and 5 C2B was the perfect amount to do for me. Great work 6pm!
All your movements were solid brother!
1630!
2 RNFT
Strick C2B 2×7
Strict HSPU 2×10
Dubs 2×20 (total)
“Infamous”
AMRAP 10
7+18
#45,C2B
Awesome to have the doors open and to be outside for part of the class!
Thank you Mike!
Loving this weather, looking great Gus!