Caption this!
Warm Up and Mobility
Oly
OTM 6
First 3 Minutes
Clean Pull +Power Clean + Front Squat+Jerk
Last 3 Minutes
2 – 3 Clean and Jerk
Strength
Deadlift
5×2
“Swagger”
3 RFT
5 x Bar Muscle Ups
20 x Double Unders (UB for Ninjas)
7 x Push Jerk 155 / 105
20 x Double Unders
9 x Burpees over bar
20 x Double Unders
I just love Carls face in this picture. It cracks me up every time I look at it.
My own Unwritten rule that ya must make all attempts to show up the day your In a WOD pic:)
My unwritten rule that ya have to make all attempts to show the day your in aWOD pic:)
Rest for me tomorrow. Much needed. I finally got the movie… Thanks to a little help from Duane. Been fighting a cough all week and just sliced two of my finger nails trying to prep for crock pot pulled pork tomorrow :.(
Hope you feel better Anna!
Strength Deadlift 5×2
115 lbs
135 lbs
155 lbs
175 lbs
195 lbs
WOD-14:00. Ugh, the dubs literally killed me today, couldn’t string any together which was immensely frustrating! BUT at least I tried and stuck with those dubs throughout, haha!
Used 75lbs for Push Jerk, kipping pull-ups, dubs, burpees over the bar.
Great job 6amers! Deadlift and grey colored day!!! Fantastic class PJ!!
OLY:
trying to work on staying straight up/down on the dip drive, not falling forward.
115 for the first part, 165 for the latter part
Swagger: 11:04 (2X-singles w/DUs mixed in + 115#)
Great work 5 am, thx PJ for the tips.
Enjoy the day.
6pm last night; 6am this morning. Maybe I should keep that going 🙂
Deads felt good today – started @135# up to 185#; failed at 190#. 195# is my 1RM, so I’m actually thinking I might join the 200 Club soon. Would never have thought this when I started with the 15# bar.
Swagger – 10:03 (jumping pull-ups, 55#, burpee step overs) Shoulders are sore from something, so kept it light. Did 8 of 9 sets of DUBs unbroken; got to 18 on the broken set (didn’t start over, but did 10 more instead of 2).
Fun morning with the ladies in Gray 🙂
Thanks Coach Pj! Nice to see you AGAIN 😉
PS – Good luck to everyone doing the Fun-Down on Sunday. I’ll be looking for updates, pictures and video. Get on it!
Hmmmm – maybe the next one should be Fun-Down at Sun-Down!
🙂
Travel Workout today.
Have a great day everyone.
Oly- just kept everything light to work on form
WOD- 12:14 (95#, pull-ups, dubs)
Its been too long since I’ve done dubs in a wod. Got the first set unbroken but then it all fell apart after that. Definitely gotta work on them more often to get them consistently. Thanks for a great class and “fun” warm-up Mike!
Sarah would have liked the “fun” warm up!
STR – Deadlift Make Up 2/2
6 x 100#
5 x 120#
4 x 135#
2 x 155#
5 x 100#
Swagger – 10:21 (RR, singles, 65#)
You make my day 5am! Thank you Pj!!
STR
Deadlifts 5X2 (135,145,155,165,165)
“Swagger”
9:49 (Pull ups, 2x single, 55#)
This WOD felt good today! We almost contemplated trying to throw dubs in there today but didn’t want to hit the cap trying, so decided to stick with the 2 times the singles but soon enough i hope I can put it in there! Push jerk felt light, maybe next time I will try to kick up the weight a little bit.
Great job 9:30, everybody killed it today!
Picking up all this stuff really fast Taylor!
So much for my unwritten rule ! Lol ,kids school stuff all afternoon til night .I had planned on 4:30 but couldn’t make it 🙁 I hope everyone had a great day!
It happens brother
STR Deadlifts 5×2 Up to 170#
Swagger
10:25 (rr,20 singles,50#?,7 burpees)
Yay for Deadlifts!!!
Even though I had the day off I had to get up early and come in to WOD…for myself and for the my All Star peeps. I never want to miss an opportunity to get stronger and to be with them.
Great job All Stars! Love our color day…today was GREY! We need a yellow day for Judy but first I need to get something yellow. 😉
Thanks Coach PJ!
STR
123×2
143×2
163×2
173×2
183×2
Swagger: 7:50
This felt great. I’ve noticed a huge improvement in my endurance over the last few weeks.
Almost-C2B, 2x singles, 63#
I wish I had added a little more weight to the jerks. Loved this WOD though!
For sure Katie, you are definitely pushing real hard!
Strength – Deadlift
5 X 2 (195/225/275/305/315)
WOD – 10:48 (105#, 2 X Singles)
I’m pretty stoked I was able to link the first 3 BMUs in each round, then I went to singles. I really need to work on my push jerk, it ends up as a push press 95% of the time which smokes my shoulders as the WOD progresses.
One of the many things I’m loving about Crossfit more and more is that almost every time I step in the box, I accomplish something I’ve never done before.
Great job 7:00 p.m. Thanks Chris and Mike!
That is awesome, love it!
STR
225#
275#
315#
365#
395#
Deads felt really good concentrated today on pulling slack from my arms before I pulled. Felt stronger and solid, thanks for pointing that out Chris.
WOD
Got 8:15 with C2B and 115#
Felt really good during this workout, the three rounds went quick, got all but 1 of my dubs unbroken, all other movements felt really smooth. Thanks for all the extra motivation Mike and Chris always awesome having you guys there. Way to crush it 6pm.
Got up to 215# x 2. Tried 225 right before, but couldn’t hit it. Been kinda frustrated with my dead lifts. Ever since I’ve been back, I can’t get anywhere near my old 1RM which is 240#. I’m trying to stay positive and be patient..but it been over 4 months lol.
On a more positive note, I finished the WOD in 10:25 doing C2B and 2x singles. Felt awesome to get it done early!
Used 85# for push jerk
7PM PRs!
DLs
225, 245, 265, 285, 305
WOD
10:21
(125#, 2x sing)
The warm up was wod#1!!
Great to DL again!
Congrats to Melcher on his 1st BMU!
Thank you Chris!
DL %
“Swagger”
10:12
(BMU, UB Dubs, 95#)
Thanks Mike!