CFRT Strong Ladies!
Warm Up and Mobility
Gymnastics/Skill
5 Rounds of Jump Rope Practice
40 seconds of work, 20 seconds rest
Open Prep
Go as far as you can 6 minutes, start over when you fail
1 x Strict HSPU
10 x Unbroken Double Unders
3 x Strict HSPU
20 x Unbroken Double Unders
5 x Strict HSPU’
30 x Unbroken Double Unders
Oly
OTM 6
First 3 Minutes
Clean Pull +Power Clean + Jerk
Last 3 Minutes
2 – 3 Clean and Jerk
“Pain Don’t Hurt”
1-2-3-4-5-4-3-2-1
Power Clean 225/145
25 x Double Unders between Rounds, (Ninjas go UB). End on Power Clean
Now that’s what I call a WOD! All my favorite lifts in one place!
Oly- 95#
“Pain don’t hurt”
8:29 (105#/ dubs to singles)
Can’t seem to keep my dubs consistent enough to complete a whole WOD with them.
rest
Rest day.
Gym – was actually stringing 5 DUs together at a time. Will keep working on them.
Pain Don’t Hurt – 8:15
135# & singles x2.
Great work 5AMers. Thanks for the coaching, PJ.
Have a great day!
Rest day still trying to kick this cold 🙁
Rest Day
Rest day. Good day mates.
Great work 5:00AM!
Oly & Pain Don’t Hurt 9:12 (85#, double attempts)
Have a Great Day 🙂
Thanks PJ!
Rest Day.
Hope everyone has a great day!!
I thought I posted already, so I apologize if this pops up again at some point…
Oly this morning – modified to power clean & jerks, no squatting today. I worked up to 105# which is the heaviest I’ve ever tried. Tried to work on staying & pushing through my heels and not toes and getting under the bar vs. receiving the bar with my legs straight.
“Pain Doesn’t Hurt” – 11:45 I tried to keep the 105# on for the workout, but had to strip 10# off during the 3rd round to make the rest of the lifts. Also did singles x2.
Great job 9:30! Thanks Sarah for the help & great coaching!
Taking a rest day.
OLY: made it to 83# for clean and split jerk x2
Pain Doesn’t Hurt: 8:29
Since 83 felt good, I went with that, but I somehow went brain dead and completely lost my clean. Made it through to the 4th round and switched to 63 for the rest of the WOD. No clue what happened, but I lost my pull 🙁 I finished the night with a successful power clean at 83 tho.
Okay what a great WOD! I love the challenge and the determination to work on form for the cleans.
Oly @75 and 80
WOD time 9:29 @85#
Always have a blast at the 5am! Love dem peeps!
Rest day.
Reallyyyyyyyyyy wanted to do this WOD but got out of work late…. So, rest day it is!
Oly up to 85#
Wod 9:02 75#
Singles
Fun wod, I and up doing the double unders at the end, I totally forgot That we didn’t have to do the last one.. Lol
Good job 9:30 am
Thanks Sarah for great coaching!!
OLY
“Pain Doesn’t Hurt”
8:31 @ 165#
Awesome WOD!! had a lot of fun with this one today. Picked the perfect weight to keep good form and minimal rest time. Nice big 6 pm class today, Great work everyone! Thanks Mike for a great class!!
Great extension in those cleans today Phil!!
Open gym
Oly
Did first 2 minutes with 135#
Last 4 minutes with 165#
2 reps for minutes 4-6
All split jerks.
“Pain doesn’t hurt”
10:40 (205#)
No trip ups on dubs. All sets unbroken. However, not the best form today with my cleans. Started star fishing my feet and the weight was kind of crashing down on my collar bone on the last few reps. Should have taken it down a bit.
Oly work…135lb
WOD 165 lb 4:55 seconds …. Should have increased the weight but got a great cardio workout!
Smoked it Adam, gas pedal down the whole way!
Hate these long work days. No WOD for me today…
Oly,,
7:24
155#
2X singles ( aka 50 )
Really liked this one power cleans are a lot of fun!
Looking good Carl,keeping that bar close!
Oly work got up to 105# wanted to go heavier, but still need to practice more on being patient in my pulls and keeping the bar close.
7:16 using 95# 2x singles. Thanks Mike for a great class!
You kept it close at the workout got going, you do a great job Krystal!
Loved this WOD!
Favorite Movement: The Clean (pow and sqt, can’t choose one)
Oly, got to 155. Was focused on the movement not the weight.
Pain Don’t Hurt:
8:26 (I think) @ 155#
I did not go unbroken. In hindsight I’m not sure. I am really rusty on my dubs, and going for unbroken would have really slowed me down. I was enjoying keeping on moving on this one.
Thanks as always Coach Mike. Way to go 7PM PRStars!
Don’t second guess it Sasha, you did it excatly right!
Switched it up a little last night, worked on singles/”dub” attempts…(long way to go there!)
LOVED LOVED LOVED this WOD. Did I mention I loved it? Totally forgot my time, 8:30ish give or take. Singles on the jump rope, 95# cleans.
Awesome work 6pm, thanks Mike! & thanks whoever cleaned up my bar/plates before I even made it back from writing on the board!