Warm Up and Mobility
Gymnastics/Skill
5 Rounds of Double Under Practice
40 Seconds on, 2o Seconds off
Focused Mobility afterward
Open offseason Work
2 RNFT
Build Big Set of Strict Unbroken C2B
Moderate Set of Double Unders
Max Set of Unbroken Kipping C2B (Linked)
5 – 10 Attempts at Triple Unders
Strength
Back Squat Make Up
If caught up do
60% x 9
70% x 7
80% x 5
90% x 3
80 % x 4
70% x 6
60% x 8
“Play Both Ways”
21 x Deadlifts 225/155
21 x Box Jumps 30/24
Run 300m
15 x Deadlift
15 x Box Jumps
Run 20om
9 x Deadlift
9 x Box Jumps
Run 100m
Parking
Hey guys, Please make sure you are parking either in a space, on the dirt in front of the Rail Trail or in a spot behind the building. We are starting to see quite a few cars past the edge of the building almost in the middle of the parking lot. One car there is fine, but three deep is a little much. PS We still love you 🙂
Oooooops…… Sorry guys. I blame Matt and Duane. They parked in MY spot!
….showing up at 5 AM it’s a WOD on it’s on!
Gym, dubs practice (aka whipping section…)
“Play both ways”
10:17
#205, 30″
Huge class today!
Thank you PJ, extremely efficient with today’s crowd!
Have a great day everyone!
Strength – lifting w C. Monsini. Makes it look easy. Great work.
Worked up to 265# @ 90%.
Play both ways – 9:11
53# KB SDL
20″ box jumps
row 300, 200
run 100m
Getting back to full strength slowly but surely.
HUGE class this morning. Great work coaching and organizing everyone, PJ!
Great work 5AMers!
Gym work today. Manages to string 4 DU together.
“Play both ways”
10:55 (135# , 24″)
Those extra 4″ today really wore me out…. :p
Awesome work, Anna. You crushed it!
Great 5am!!! Love the 5am crowd and energy! 10:43 @185# and step ups (knee is really cranky!). See everybody tomorrow?!?
And strength/back squats…. 🙂
Great big 5am class, and yes I agree with Gus – good job handling the class, PJ!
I did 2-arm deadlifts for the first time since November. A little worried about the left arm/shoulder but it felt fine, went with a very light weight.
Love those back squats!
8:30
Deadlifts @65% 105
Just heavy enough but could just make it on the box right after!
Strength – Back Squats
“Play Both Ways” – 115# DL and 24″ Box Jumps
9:20
Backed off the 30″ box jumps and still busted my shin! Does anyone like the Crossfit shin guards that are available?
Concentrate Nick, concentrate 🙂
Worked on DUBs today! Actually was good to get jumping n legs lose before deadlifts n box jumps.
“Play both ways”
8:21
185# DL
30″ BJ
Really liked this WOD today! That 300m run wasn’t great but once legs got blood flowing, I was ok!
Nice job Lucy! Thanks Mike!
Looking good today Matt, making those high box jumps look easy!
STR & “Play Both Ways” 8:26 (105 or 110, 20″) I cant remember the weight lol 🙂
Great work 5am! Thanks PJ!
STR & “Play Both Ways” 8:26 (105 or 110, 20″) I cant remember the weight lol 🙂
Great work 5am! Thanks PJ!
Strength – Back Squat
Worked up to 140# x 3
“Play Both Ways”
10:17 135#, 24″
Loved this WOD! Great weight choice too, was tough but able to keep moving! Thanks PJ, good work MASSIVE 5am! 🙂 Happy hump day!
“Play both ways” – 7:58 @ 85# and 20″ box jumps. Still not that comfortable going those 4 extra inches. One day! Really small 9:30 class today! Thanks Mike!
Small but Mighty class, getting so good Lucy!!
Back squat strength- worked % weight to catch up, I haven’t done these in a long time! Worked up to 150lbs.
WOD- 10:14 using 115lbs for deadlifts and 24in step ups.
Thanks so much Sarah for the help and coaching tonight!!!
Great job 6pmers!!
i haven’t done back squats since I was pregnant so I used those numbers tonight and I don’t know how I did 100lbs then because 75 was a struggle tonight:( need to gain some strength back I guess.
“Play both ways” 9:31 with 85lbs and 20inch box jumps.
I hope I can get better at running this summer because it’s always the runs that kill me.
Great class, thanks Sarah!
Strength : Worked up to 365#. Left knee was a little shaky.
Play both ways: 9:23 @ 225#, 30″
I had nothing in the tank from the start. I came back down too fast on the super sets and my legs were jelly.
Great work 4:30.
No such thing as too fast on super sets big guy. They’re meant to strip weight and get right back under. You did it right!!
Open Prep 2 rounds NFT
Strict Ring Dips 10/8
Mod Set of Dubbs 50/50
Unbroken Kipping Dips 15/11
Triple Unders NOPE
Play Both Ways
8:12 @ 185# and 30in Box Jumps
Great Wod today! Those first few Box Jumps were a little sketchy! Great work everyone!!
Got up to 90% at 185# for my back squats. Those super sets killed me.
By the time I started the wod I felt so exhausted. Finished 10:29 using 135# and 20″. Not my best day. Looking forward to tomorrow!
Not our best day is still a day we got fitter!
Gym tonight.
Play both ways 10:32. Went with the 225 and 30″. Had to row instead of run as my weird abdominal issue is still there and I want to be ready for Murph!!
Great job 7pm!!! Guys only tonight….except Sarah of course! Thanks Sarah
Finally back in the box! Back squat % make up.
Play both ways: 8:32 RX. What a workout to come back to after 2 weeks off. Legs are jello
Welcome back!!
A little gym work today…actually got 4 dubs in a row…then i was told not to jump like a dolphin haha…
Play both ways: 10:43 – 185#, 30″ – almost ate it on the 6th jump but managed to avoid catastrophe then focused focused focused from there on out…first run was a killer but it made the rest feel easy.
Great 7pm class…with the rare appearance from Jordy as well. Thanks Coach Sarah
Just trying to keep you from developing bad habits early! You definitely made some progress though. Work smarter not harder 🙂
Sounds like the super sets were tough on some of your legs today! Great job guys those can be tough. Was good to get in a good leg day though after yesterdays regional upper body smoker. Saw some good improvement in the dubbs as well. Keep at it Rail Trailers!
Late post!
Dropped in just to WOD, no time for strength today.
Play both ways-9:46 (135#, 20″)
My favorite movement, DL’s, and my most loathed, running. Surprisingly it was a good mix together! Hope my legs arent too smoked tomorrow.
Super fun WOD! Great stuff! Lots of exclamation points!
Did back squats/strength today -15 off of my 1 RM and felt really good. Looking forward to the new cycle!
Play both ways – 10:18 105lbs, 24″ step ups
Back squats!! Haven’t done any since the fun down…Managed to hit 100% for 2 last night though.
10:49 on the wod if I remember correctly, #115 with step ups. Really just wanted to finish inside the cap so VERY happy with that time!