7pm Aftermath!
Warm Up and Mobility
Gym/Skill
5 Rounds of Jump Rope Practice
40 seconds work, 20 seconds rest
Open Off Season
Go as far as you can 6 minutes, start over when you fail
1 x Strict HSPU
10 x Unbroken Double Unders
2 x Strict HSPU
20 x Unbroken Double Unders
etc…
Oly
OTM 6
First 3 Minutes
Clean Pull +Power Clean + Jerk
Last 3 Minutes
2 – 3 Clean and Jerk
“Can you dig it?!”
For Time
30 Calorie Row
10 x Deadlifts 225 / 155
5 x Strict HSPU’S
20 Calorie Row
10 x Deadlifts
5 x Strict HSPU’S
10 x Calorie Row
10 x Deadlifts
5 x Strict HSPU’S
Wow this looks so fun and innocent but it kicked my ass today.
Oly 85#
“Can you dig it”
10:03 (155#, box HSPU)
Good job today Anna, way to push yourself to get the stimulus intended for the workout, you definitely got your money’s worth today!
Thanks for the 911 burpee sheet, this will definitely come in handy, unless Gaff is there the whole time, haha.
Oly:
Worked up to 165#
Can you diiiiiiig iiiiiit!
8:06
165DL/1 abmat hspu
Great work 5 am, thx PJ!
Enjoy the day!
Keep up the good work on the Oly G, you go about this the right way and continue to see improvement each time!
Way to move during the WOD buddy!
Gymnastics. Worked on DUs – up to 8 this morning. Progress. Thanks for the tips Joe and PJ.
Can You Dig It? – 7:28
Row/Bar Good Mornings/box HSPUs.
One extra 10cal row with my WOD pahtnah this morning!
Great job everyone. Have a great day
The dubs will come Duke, just keep working them. Remember these can be done anywhere, even while smoking some ribs and brisket!
Way to support the ladies all the way through the WOD…NOWA!
Great seeing you in the box on a consistent basis again!
Thanks for rowing with me L.J. 🙂 Fun “partnering” with you today. We’ll have to do it for real one of these days.
Oly: worked hand positions and adjusted footwork to make sure the bar wasn’t going forward. Thanks Mike for the tip!
“Can you dig it?!”
7:26
(185#, 1 Abmat)
Nice one this morning once I woke up haha Rowing into DL ouch!
Nice job 6am! Thanks PJ and Mike!
Keep working hard Matt!!
There was a no rep this morning on your sneeze, hahaha j/k bro.
Keep crushing it!
Did this work out at home.
Gym. Still working on Dubs.
“Can you dig it?”
7:48 (Box HSPU)
Have a great day everyone.
Nice Yosh, I was hoping to see you this morning, but nice that you were able to get this in at home!!
I couldn’t find my car keys and didn’t want to show up mega late. I’ll be in tomorrow.
That’s “new daddy” brain right there, try not to lose your kid.
OLY – got up to 165# on C&J, working on trying to get heavier while maintaining form.
Can you dig it – 7:28 (185# DL and box HSPU’s)
PJ thanks for challenging me to go to the wall for the third set of HSPU’s, got my first strict HSPU…winning!!!
Nice work today Jay! You were moving today. Congrats on your first strict HSPU, hard work pays off brother.
OLY – 65# the first 3 minutes; 75# the last 3
Can you dig it – 10:10-ish – how sad I forget so fast 🙁 (120#DL/box – 2abm)
I have to shout out to Yoshi again as my rowing has so improved. Almost consistently 1-2 pulls per cal today.
And thanks to LJ for rowing that last 10 cal with me. And you gotta live Kristie’s karate yells 🙂
Great job 6am All stars!
Thanks Coach Pj – another WODdy warm-up!
Gym/skill- worked on dubs and stringing more together and form. Thank you PJ for the tips, I’ll work on keeping my hands closer towards my body.
WOD- 10:38, using 135lbs for deadlifts, one ab mat/one 10# plate against wall for strict hspu, and calorie row as stated.
Thanks 6amers, everyone is SO awesome and supportive of one another- love that! Thanks PJ, great class as always !!!
Great job today Judy! Pretty close to ditching that plate under the abmat, but lets keep working it!
Cannot believe a year ago that the 6am consisted of mainly Kirsti and an occasional peep here and there. Then came Nick, Mike Volk and others, then a year later we consistently have 8+ people per class!!!! Love our CFRT Community! You guys are doing some amazing things and its great to be a part of.
Keep up the good work everyone!
Thanks so much PJ! It was a really nice boost hearing that you thought that after the WOD! I’ll keep at ’em!!!
LOVING all the posts so far, afternoon and evening peeps keep it going!
GYM – Just keep jumping till I can’t jump no mo!
I CAN DIG IT! (you can dig it, we can dig it…can you dig it baby…OOPS…sorry old song)
9:05
90# DL and 10# db presses – Glad to hear that 15’s are on the way! Thanks PJ!!!
Great work All Stars! So glad we NOWA at 6 am anymore. It is making a huge difference for me – the support is incredible!!!
Thank you PJ!
Nice work today Lori!! I will get the additional dumbbells in there tomorrow morning.
Everything happens for a reason and I truly believe that your office move bringing you closer to the box and able to come into the box more has been a super huge for you. Keep up the great work Lori!!!
Thanks PJ! I totally agree that coming in at least 4 times a week has made a huge difference. My goal is always 5!
I feel so much better when I get in and get it done!
Loving these posts today!
Me too!
23 posts already?!?! WOW
GYM- worked on dubs. At least they are consistently inconsistent:)
WOD- 8:38 (155#, 10 push- ups each round instead of HSPU)
Really enjoyed this one today…and to think I was gonna sleep in today and miss it. Glad I went! Great job 930!
Oly tonight worked up to 175..felt pretty good…still working on speed under the bar 🙂
WOD..another nice 3 move combo…7:38 225# HSPU
great job 7PM! Thanks Sarah.
All these posts and only 2 from ALL my classes today. Welp, thanks Joe C and Marie for hooking me up! Marie, one day soon your dubbs are going to stick around for good! And Joe C that last practice rep had double the speed of your others. Now we just need to hit that on that regular:) Excellent job today guys! Thanks for posting!
Super late on this one but I LOVED this WOD. I think my time was something like 8:53, 125# an box hspu. Also enjoyed dropping in on 930, wish I could do it every day:). Thanks Sarah, sorry for the belated post 😛