Black Hawk Down
Warm Up and Mobility
“Black Hawk Down”
AMRAP 16
10 x Med Ball Cleans Ā 24 /20
100 x Run
15 x Wall Balls
200 x Run
20 x OH Lunges w Med Ball
300 x Run
25 x Med Ball Slams
400m Run
Intro WOD
AMRAP TBD
10 x Air Squats
100m Run
15 x Tuck Jumps
200m Run
20 x Lunges
200m Run
25 x Ball slams
100m Run
Coaches will have different variations available
Good morning Rail Trailers! May as well start my Cape staycation with a double WOD at 6:30am @CrossFit Phase2
WOD #1 – Bonus Grace – 35 Clean & Jerks @55# – 3:49
WOD #2 – 4:36
30 Dubs
12 Pull-ups (Ring Rows)
12 KBS (35#)
30 Dubs
8 Ring Rows
8 KBS
30 Dubs
4 Ring Rows
4 KBS
And Coach Lloyd loves his new Rail Trail T-shirt š
Enjoy your weekend!
“Black hawk down ”
1+325 #10 med ball
Felt sluggish today ( ice cream for dinner last night not a good choice )
Great 8 am class
Nice to meet new people always
Thank you coach pj and coach Chris
HaHa – I learned that Ice-Cream for dinner mistake a couple of weeks ago. And will probably re-learn it several times this summer š
Yes Janet I’m sure I will too , it sounded good and tasted good at the time :((
Saturday Change up,visited friends @ CP and representing CFRT and did some farmers carries to dead lifts,overhead 40lb med ball carries,assault bike, renegade rows, jump rope, single leg glute bridges with chains, alternate sledge hammers, ropes.
Missed you guys of course !
Black Hawk Down: 2+3 (20#)
Great work 8am, thank you PJ and Monsini for the coaching and push.
Enjoy the day.
WOD
1 + 670 (20#)
Love the running WODs! Great job 9:00 am! Thanks Pj and Monsini and sorry about the chalk bucket mishap!
2 minus 32m
I rowed the distances of the intro WOD in place of running. Used 10# med ball.
Happy to be in on a weekend.