Happy Birthday Kristen W!! (Wednesday)
Warm Up and Mobility
Strength
Front Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
Gymnastics / Skill
3RNFT
T2B Practice
Box Jump Practice
Open Prep
EMOM 6
Max T2B (40 seconds)
Max Box Jumps (40 seconds )
“G5”
EMOM 10
3 x Low Hang Squat Clean 135/95 or 50% of 1RM
Climbing, once form breaks down hold last successful set
Immediately into
AMRAP 4
2-4-6-8-10 …..
Burpees over bar
20-25-30-35-40….
Double Unders
Front Squat – work up to 210 pounds. Felt really good. Thanks for the tips, Chris.
G6- 3+18
SUsx2. Worked up to 140 pounds. This workout was a killer but felt really good. Great job 5 AM class. Thanks for the coaching and the push, Chris. Have a great day
Rest day for me but sad to miss an EMOM with Coach Chris!
Strength- Front Squat
50% x 10 :65lbs
60% x 5 :85lbs
70% x 3 :95lbs
85% x 2 :115lbs
90% x 1 :125lbs
101+% x 1: got 145, then 150, then 155lbs (20 lb PR)
WOD- EMOM 3 low hang squat cleans:
55, 60, 65, 70, 75, 80, 85, 90, 90, 95. I focused on form today so didn’t go higher
AMRAP 4 burpees and dubs: 3 +8
Got through the 8 burpees (round 2, 4, 6, 8)
Dubs 20 (I did 10, 15, 20)
Awesome class Monsini!!!!!!! Thank you so much for the tips and encouragement!! Great job 6amers!
WOW…20# PR!!!! Way to go Judy!
Sorry I missed it.
20# !!!
Strength: 13# 1RM
EMOM 10: 115# High
AMRAP 4: 8 Burpees, 70 Singles
Thanks for all the guidance Chris. Inspiring 6 am.
Strength: 205# 1RM
EMOM 10: 115#
AMRAP 4: 8+6 Burpees/ 70 singles
Great class 9:30!
So good to be back!
Skill – wanted to work on T2B, didn’t want to “jump”. However, Coach Sarah encouraged me to jump from plates to the 20″ box. Started with 3 35# plates, down to 1 – still hesitate when jumping, but I think next time we might try from the floor. Thanks Coach Sarah for believing I could do it. Thanks Matt for videoing to show me how hight I was jumping – appreciate it so much.
EMOM – worked up to 80#; AMRAP Got through the round of 6 & 30, then did the 8 burpees and 2 more DUBs.
So much jumping today!
Good job 9:30am peeps! Thanks Coach Sarah!
I cannot wait for you to get the 20in box jump from the floor. The bell will be ringing big time!!
Strength-
Previous 1RM was 130# so I went for 150# then 155# and then 160#! 30# PR!
“G5”
Hang Squat Clean up to 75#
Working on form and confidence still so keeping low weight for a while.
AMRAP
burpees-2,4,6,8 Singles-40, 50, 60, 1
Great job 9:30! So many new PRs today!
Strong kid!
Got a PR on FS 195#
G5
Up to 115# and worked on technique which felt pretty good
Then who doesn’t like a little post EMOM Donkey Punch aka AMRAP 4 burpees over bar and dubs. Worked up to 10 burpees and just about to start 80 singles but ran out of time. Thx Sarah and Joe B and Gus for advice. Good job huge 430.
STR
Got a PR of 115#. I was hoping for 120 but couldn’t quite make it. I’ll take it though, since I finally get full depth and definitely couldn’t do that just a few months ago.
G5:
Stayed at 83# for 3 rds and went back to 73# for the last few rounds. Got through 8 of 10 burpees. 2xsingles.
STR
Got a PR of 115#. I was hoping for 120 but couldn’t quite make it. I’ll take it though, since I finally get full depth and definitely couldn’t do that just a few months ago.
G5:
Stayed at 83# for 3 rds and went back to 73# for the last few rounds. Gotta get more aggressive. Got through 8 of 10 burpees. 2xsingles.
16:30 today!
Str FS
#235
(10# below PR but the heaviest I’ve gone since June/15)
WOD
#95,105,115,125×6
10+3 (2x sing)
Happy to squat again, let’s put some meat on them chicken legs
Thank you Sarah!
Strength Front squat
New PR = 280# ( up 5 # ) Got stuck with 285# waited 2 full minutes & dropped 5 # to stick the 280#. ( first time dumping a front squat,I didn’t know what to do with sitting at the bottom,lol It was quite funny.
WOD = got up to 160#
Dropped back to 135 # to finish out last few.
Got up to 8 burps on the ladder ***** ( first time doing dub attempts ) can’t wait to get em!
Great job everyone ,Thanks Sarah & Krystal.
Str 202 pr
105# 8/55
Str 195# new PR
G5
Worked to 115 and focused on solid and fluid movements.
Then who doesn’t like a little Donkey Punch after EMOM ? with AMRAP 4 burpees over bar and dubs (singles for this guy) 10 burpees and just about to start 70 singles
Super happy I finally PRd my front squat! Got 175# and know I could have done more if I had more time.
For the WOD I worked up to 100# and got 8/10 doing 2x singles. Wicked fun class. Thank Sarah!
Love hearing about all the PR’s today!!!
Strength
FS- 210# (5#PR!)
Definitely felt like I couldve gone heavier if there was more time but Ill take it!!!
WOD- 55, 65, 75, 95 and stayed here for the rest. Legs were definitely smoked after today and yesterday so I tried to just focus on form
Got through 5 of the 8 burpees and kept the dubs as is 🙂
Loved the energy at the huge 430 today! Thanks Sarah!
Front Squat
worked up to 245#, tried 255# but failed. Think I gave up to early but my legs were kind of smoked from hiking yesterday.
Wod
Started with 115# and got up to 165#. Everything felt really good today.
Part 2
got in 5 burpees of the set of 10. I started to loose me shorts half way through the set of 30 dubs which kind of thew me off. Nothing like a wardrobe malfunction in the middle of a WOD. Lots of PRs today which is always AWESOME!! Great work today Rail Trailers!! Thanks Krystal and Sarah. Happy Birthday P Jizzle. We miss you Mike!
Sorry Krystle, my spell check doesn’t like the way you spell your name lol
Ah, thanks Phil!
Skill work today. Made some good progress with T2B, and am getting closer to knees to elbows.
“G5” 110# 6+60 (power)
Nice job Janet today with those box jumps & congrats to all the PR-ers!
Nice work 9:30. Great coaching Sarah!
Worked on t2b. Happy with the progress.
Built from 55# to 90# during EMOM10. Some partial depth squats to take it easy on my knee.
AMRAP4 got to 6 of 10 burpees with 2xsingle unders.
Front Squats 5×3 finally the knee is feeling good and got over 200# !
WOD:
worked up to 155#
AMRAP4:
10 + 40 – finished the round of 10 BOB and 40 DUBs just before the 4min mark expired.
Nice job 930! Thanks Sarah!