Joe C and Audie B
Warm Up and Mobility
Gymnastics / Skill
3 RNFT
Pull Up Practice
5-10 Wall Squats
Open Prep
3 RNFT
Big set of Strict T2B
Big Set of Unbroken HSPU’s
Triple Box Jump
Oly
Snatch
2 x 5 Snatch Pulls
3 x 1 Snatch
“Zag Nut”
AMRAP 12
5 x C2B Pull Ups
10 x Burpees
20 x Back Rack Lunges 95 / 65
Had a lot of fun watching the comp today! Awesome job by everyone!!
Did a home workout today
5 rounds for time of 15 med ball cleans with my 12# ball and 10 sit ups with the medball. 8:43
Hope everyone had a great weekend!!
Amazing job today by our incredible CFRT community! I’m so proud to be a part of this!
Home Wod today (Sunday)
Snatch: worked up to 135, feeling relatively comfortable
zag nut: 5+15 (75)
great work 5 am, thx PJ.
Enjoy the day.
OLY: Up to 105
“Zag Nut”: 3 + 19 (95#)
Oly
“Zag Nut” 4+20 (95#)
Have a great day everyone.
Gym
Zag Nut 3 + 32 (ring rows,15# bar)
Really wanted another rest day and honestly did not think I could do anything today. Especially not burpees! But I knew if I got there – something would kick in and it did. I pushed through and it feels good to know I did it!
Great 6 am crew! Thanks PJ.
Oly: worked with 155# just trying to get things dialed in. Hit a couple of these real smooth.
Zag Nut: 5 + 13 (95#)
Good work 6am
Great work 5:00AM & Thanks PJ!
Worked on pull-ups. Literally almost there, I got up to my lips just need to get that extra inch for my chin, so close but yet so far!
“ZagNut” 4+3 (65#, Jumping pull-ups)
Have a Great Day 🙂
Oly today worked up to 205# felt good. Able to get that weight smoothly on a regular basis now. Threw on 220# but couldn’t get it.
“Zag nut”
5+32 (95#)
3 lunges shy of 6 complete rounds, that didn’t sit well with me this morning. Definitely will push more next time. Every second counts.
Great job 5am. Thank you Pj.
Fighting a cold today so I’m going to rest and more importantly stay away from the box so I don’t infect anyone there. Hope to be back tomorrow.
Oly- squat snatches today, 65lbs. Working on form.
WOD- 3+5. Using 65lbs for the back rack lunges, kipping pull-ups with as hard a pull as possible, burpees.
Great job 6amers! Thank you PJ!!
Oly – Squat Snatch
Worked up to 105#!
“Zag Nut”
4+7 (65# Lunges, almost C2B)
I get C2B for some, but others I’m RIGHT there… so close to officially being able to say I did C2B instead of almost 🙂 Good work 5am, thanks PJ
Work WOD today – 5 rounds for time of 5 push ups ( can finally do them on my toes, unbroken!) 15 med ball cleans and 50 singles. 7 complete rounds and started the jump rope not sure if my exact number. I love being able to workout still on the days I cant make it in =)
see you all tomorrow! =)
I’m stupid – I did amrap 14 of those movements.
OLY – Snatch – Form practice – 35# – Gotta get my feet quicker!!
“Zag Nut” – 3 + 26 45#
Had to fight for every rep! My legs were toast from running yesterday – not to mention I felt like the Tin Man. Extra mobility tonight!!
Did a travel WOD today: 5RFT OF :30 handstand hold and 20 air squats. Harder than it looks! I got 5:04.
Plank for 2 mins
Today I worked on pull-ups. I also did 4+3 in the WOD. I did good old ring rows and used 45#. I liked this one 🙂 thanks for the coaching, Mike. I was surprised (and not surprised) at your energy today after yesterday. Thanks for a great class after such a busy comp day!
Regardless on how I feel I got to bring it! Great work today Em!!
Max plank hold 5:32
Holy f**k that was brutal..
Woah
Plank 1:00
Today was a crazy day, so a travel WOD was my option…I did a death by burpees this afternoon at lunch. Made it through minute 11.
Max plank hold was 1:23. Holy body shakes batman!!!
See everyone tomorrow!
Zag Nut
That warmup was intense!
Oly
5+3 (75#)
OLY
“Zag Nut”
5+5 @ 95#
Those lunges got heavy real quick! The first round wasn’t bad but the rest of the rounds felt like I had a lot more weight on the bar! Great work 430
Looked great brother, way to push!
Oly: #45,#55, #65. Pulled from hang position. Still getting the hang of the 3 different positions.
“Zag nut”- 3+26. Used #55lbs, jumping pull ups with plates. Good night everyone!
Oly
“Zag Nut”
4+1
Those lunges wasn’t easy for me today, because of knee but I’m glad I did it. Great job 6am,
Thanks PJ!
Worked on snatch oly today!
Four rounds +32
(50# and ring rows)
OG
Jump rope & pull up practice with Cassie! Her 1st OG!
Oly
Slowly getting back at barbell! Worked up from the hang up to #125, PR’ed!
“Zag Nut”
5 rds
I guess Crossfit Pumps are not for barbell….
Good work 7pm!
Thank you Mike, OG & 7pm & cash out!
Busy day for you Amigo! Great work!
Plank hold 1:06
Work on Snatch form with 25#. Starting to feel confident in the movements.
Zag Nut, 5rounds+8
Ring rows and unweighted lunges. I am finally able to jump my feet back in on the burpees. Well, for the first 3 rounds at least. That felt new and awesome!
Looked great tonight!
Oly
“Zag Nut”
Active recovery, walk thru…
3+17 45# lunges.
Plank 3:07
Was not able to finish WOD due to injury. I did some medicine ball holds and lifts for the reaining time. Guess this means another rest day for me tomorrow :-/
Hope your knee is ok Elizabeth
Open prep:
T2B – 8,7,7
HSPU – 10,9,9
BJ – 24″,30″,30″
“Zag Nut”
4 + 30
Felt good today after competing yesterday so did this WOD as written and it got tough on round 3 with the lunges but def was manageable and was able to keep good pace during it.
HUGE 6pm! Thanks Mike!
Nice active recovery!
Got up to 85 x 2 for my snatches. Just realized that is my old 1rm! I could have gone heavier-but really trying to dial in the form.
Once again- another awesome wod. Got 5+2 using 65# and this was my first wod doing all C2B! As always, thank you Coach Mike for another awesome class.
Those C2B were awesome Krystal!
It seems like it’s been a while since I’ve done any snatching? Worked light squat snatches last night- big class at 6pm! Got 4+9 for the WOD, ring rows & body weight lunges. Lot of new faces last night! Thanks Mike!