CFRT Med Ball Rack just expanded!!
Warm Up and Mobility
Gymnastics / Skill
6 Minutes to work your biggest weakness
Oly
OHS 2 x 10
Snatch Balance 3 x 3
“Aretha Franklin”
10 Minute Clock
25 x Barbell Hops
20 x Barbell Rows
15 x Pistols ( Heels down )
10 x SDHP/Box Jump Overs
5 x S2O /Thrusters
Ring Muscle Ups /Ring Dips
Muscle Up work, moved through the 10 mins focusing form and efficiency.
Bring on 16.5
Thanks PJ.
Enjoy the day.
HAHA 6 minutes to work on my biggest weakness…first I had to define my BIGGEST one…hmmmm I went with box step ups since I think that there may be some in the near future.
Best part of the morning was watching Miss Janet aka my BBF jump her badass up on a box! IT WAS AWESOME!!! The look of accomplishment was so great and there was a very loud bell rung…I think she wanted to make sure Sarah heard it in Northboro!
I have been taking Thursdays as rest days during the open so I have missed the Movement Medleys – it was nice to work on a bunch of things and just work on form. And we got to get the thought process behind them from the Medley Master himself…Coach Mike!
Bring on 16.5 Thrusters and Box jumps!
MU work. stil trying to get my hands closer to trace my chest.
wod: perfect active recovery day
16.5 = thrusters with increasing weight after each round.
thanks Sarah!
Big day for me today. Got my very first 20″ box jump 🙂 Yes, it took 3 years, 8 months, 24 days.
I know I did it, but I wouldn’t have even tried if it weren’t for our awesome coaches who knew I could AND bought the awesome soft boxes. Coach Pj would make me jump on plates when I wanted to step-up, Coach Sarah made me jump on the box from plates, and Coach Mike was there this morning with his tips and motivation. For a few seconds, all the fear was gone. So, thank you, thank you.
Love the “All the Moves” WODs during CF Open season. I hope we see them from time to time going forward (hint, hint).
It will go away for good soon!
OG ,dubs & Sarah at the helm.. I got up to 4 linked in a row ..slowly but surely …Thanks Sarah!!
OLY: 10×43#, 10×48#, 3×53#, 3×63#
Aretha Franklin:
25 barbell hops, 10 bb rows, 10 assisted pistols, 5 SDHP, 5 Push jerks, 2+47, 63#
This felt really heavy today