Some of our awesome CFRT ladies!!
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up practice
5 x 10 Squats with plates
Open offseason Work
EMOM 8
Moderate Set of Bar MU (Even)
Moderate Set of Strict Ring Muscle Ups (Odd)
Oly
Clean
2 x 5 Hang Clean Pulls
3 x 1 Hang Clean
“Vote for Pedro”
AMRAP 12
10 x Wall Balls 20/14
10 x T2B
10 x Box Jump Overs 24/20
10 x KB Swings 70/53
What’s on your mind? Post to comments the first thing you thought of when you read this !
First thought: aww love that picture!!
Second thoight:
Yay pull-up practice! I am eager to get one strict pull-up!
Third though: eeeew wall balls
Fourth thought: woo! First one to post!
Good night! See you in the AM!
🙂
First reaction…”Thank god tomorrow is rest day”
Deadlift makeup – 215#
That’s a 15# PR! Sorry Mike, didn’t want to fall behind so made it up today, hope that’s ok 🙂
“Vote for Pedro”
3+25
14# WB, 1/2 T2B 1/2 K2Tri, 44# KB
Just got my t2b linked the other day, so these were feeling tough today.. Started with 2 K2T then 3 T2B, then repeat. These slowed me down but definitely want to keep doing them in WODS to keep getting better! Good work 5am, thanks PJ! 🙂
Came back in for open gym! Worked on some HSPU, dubs, rebounding box jumps, and max height box jump! Got 37″ max height box jump and 54 dubs strung together before my arms didn’t want to go anymore.. Thanks Mike for all the tips! 🙂
Well, I did have a make up day scheduled for that reason 🙂 But great job , huge PR!
Great work by you and Bobby at Open Gym . You guys are progressing so fast!
AMRAP 12
10 x Air squats
10 x ab mat sit ups
10 x Box step ups
10 x KB Swings 35
6+2
First time doing squats in a workout in three months and feeling pretty amazing! Getting there…
Nice job 6am’ers! Thanks PJ
Yes!!
GYM – just can’t pass up an opportunity to practice squatting!
“Vote for Pedro”
4 + 15
5 x Wall Balls 14
10 x Candlesticks
10 x Step ups
10 x KB Swings 25#
I had not swung a KB since the challenge workout!!! Not sure how I managed that but I did!
My first thought when I saw the posting was…Am I SURE that I don’t NEED to go to work early tomorrow???? Yes I’m sure…me first even when it involves wall balls!
Thank you to DJ PJ for some fabulous 80’s tunes with a special selection from Earth, Wind and Fire!!!! I love them!!!
Have a great weekend kids! See you on Monday at 6!
Great work 6 am! You are amazing and strong!!!
Cleans!!
Oh, but wall balls…
“Vote for Pedro”
5+11
(8# mb, 25# kb, knees to parallel)
Hope to work on t2b soon! Just don’t have the kipping motion down yet 🙂 great job 9:30 and thanks Mike!
You will, let’s work it ASAP!
A little open work for me tonight…want to keep progressing my muscle ups. Got a set of unbroken 2! pretty happy with that…almost had the third one.
Vote for Pedro: 4+12 (20# WB, 24″ Box, 70# KB) Deceiving little WOD. Realized that this week took a lot out of me at work and I felt it in the box…but thank goodness for the workouts or I would be a mess…always feel better no matter how I do in the workout when I leave at night.
Great Job 7PM! Thanks Sarah.
5am
Oly (I have a lot to work on…)
“Vote for Pedro”
4+33
#20,24″,#53
I kept my KB at #53, also I’m getting used the wall balls!
Thank you PJ!
We all have a lot to work on when it comes to Oly Gus, we are not Olympic lifters. And even they have things to work on 😉