Warm Up and Mobility
Oly
Make Up Day
Strength
Deadlift
65% x 5
75% x 4
85% x 3 Singles
90% x 1-2 Singles
65% x 5
“Nakatomi Plaza”
EMOM 6
3 x Squat Snatch 165/110 (Even)
Max Burpees (Odd)
Rest 1 Minute
EMOM 6
Max Squat Cleans 165/110 (Even)
10 x Burpees (Odd)
Summer In House FUNdown
Hey gang , any interest in a Fundown this summer? I know a lot of you are super busy, should we wait till Fall? Lets hear from you CFRT!
Whoa-sweating like a pig!
30 burpees total / 22 squat snatches
Drip
Drip
Drip
5k sunrise run with the wife this a.m.
Enjoy the day.
Deadlift: did current % work got up to 310# for 2 reps at 90%
“Nakatomi Plaza”
Max Burp: 55
Max SC: 21
75# for SS and SC
Early 6am but big class! Not sure I’m liking the early morning classes haha. Have a good weekend everyone! Thanks Pj!
S: Deadlift % make up 185/215/245/265#
“Nakatomi Plaza”
51 burpees (95# hang Squat Snathes.
23 squat cleans (95#).
Fun EMOM’s today. Great work 5am. Have a good one. Curious to see what awaits us on the 4th?
“Nakatomi Plaza”
Max Burpees: 57
Max SC: 31
45#
Surprisingly big 6am class! Great job everyone and thanks pj! Have a good 4th of July!
“Nakatomi Plaza”
Max burpees 26
Max power cleans 44
First week of my personal challenge to get in 5 x week…totally forgot that tomorrow is a “holiday” – Hmmm have to figure this one out!
Great big class…DJ PJ and the All Stars are growing by leaps and bounds…Just have to get them to all post on line – PLEASE!!!!
Thanks PJ! Great way to start a day.
Please!
Strength- got up to 285# for 2 reps at 90%. DL’s felt on point today
Nakatomi Plaza-
max burpees- 46
max squat cleans- 24 (75#)
Subbed C&J for squat snatches
This is probably the only time I’ll say this, but the burpees in the first EMOM werent the worst part of the WOD 🙂
Thanks for a great class Mike! Cant wait to go to my first Sat WOD EVER this weekend!
Strength – stopped at 400# to protect the back.
Nakatomi Plaza:
55 burpees
32 squat cleans
@135#
Good time at the small 930 class. Good work Marie, and thanks for the tips Mike.
strength: felt great during deadlifts…gotta work on form on the way back down
Nakatomi Plaza – did squat cleans through out as shoulder flared back up…45 burpees and 20 squat cleans…oly stuff is my weakness…need to work at it at open gym…good thing I get fridays off in July so I will be at open gym then.
Thanks Mike for pointing out some deadlift form breakdowns…will definitwly work on it…good work 7PM!
Wanted to do dreads tonig but when it came to it I was not feeling heavy fears tonight. Scaled back and did a 3×3 at 225.
Nakatomi Plaza. 60/27 @95. Ouch :). I actually really enjoyed this workout. It sucked in a good way but then again most do 🙂
Great job 7pm. Thanks Mike
Dead lifts 215 x 2 @ 90%
43/20 love this wod even though I hate burpees
65#
Better lays than never!
4:30
Strength
“Nakatomi Plaza”
60/18 (#95)
Thank you Mike!
Sooooooo sorry I didn’t respond last night guys. Fell asleep on the couch. You guys all did very well and pushed real hard on a difficult workout! Enjoy your weekend!
Oops! Better late than never…
Joined the 6am crew again for this one-
Dead lift % work for Strength (125, 145, 165, 175)
WOD- 34 max burpees,
used 45lbs and got 23 max squat cleans
Thanks PJ!