CFRT 4th of July post workout!
Warm Up and Mobility
Strength
Back Squat
5 x 5
Gymnastics/Skill
3 RNFT
T2B Practice
Box Jump Practice
Open Offseason
EMOM 4
5 – 10 Strict T2B
5 – 10 Jump Over Box 24/20
EMOM 4
10 – 15 T2B
8 – 12 Unbroken Box Jumps 24/20
“Fire”
3 RFT
30/27 Calorie Row
30 x Sit Ups
30 x Wall Balls 20 /14
Open
EMOM 4
3 UB strict T2B
10 jump over box
EMOM 4
10 UB T2B
12 unbroken box jumps
“Fire”
Capped with 13 WB to go. So close yet so far 🙁 Meh… good work Justin and steph, thanks pj!
14:00 27 WB 10#, 21 cal row
Gym
14:00 30 sit ups. 16# WB. 30 cal row.
Gym – worked on T2Air and box step-overs. Back to jumping next week.
Fire
2+51 (20 cal row, 10# WB)
I guess if I had used the 6# or 8# ball, I may have made the 3 rounds. But, if the intent of the stimulus was to have me flat on my arse and dripping like I just got out of the shower, the stimulus was achieved!
Great post-holiday energy by the all stars and guests 🙂
Thanks Coach Pj!
Stimulus definitely achieved!
STR
Fire
14:00 2 + 40 (25 cal row, 10#)
Tough one – too much lemonade and not enough water over the weekend – the heat was killing me and I was light headed this morning. Probably should have gone with a lighter ball – noted for next time. I had to keep stopping on the rower to catch my breath and clear my head.
Thanks PJ!
Gym: Knees2Elbows + Box Jumps
Fire: 14:00: 2 + 69 (30 cal row, sit ups, 14# WB)
Thanks for a great morning, Coach PJ.
STR: only worked up to 2×63#
Fire: 2+67
10#
Finally able to do wallballs again! Never thought I’d be happy about that.
Oops, on STR u worked up to 2x5x63#
That’s awesome, getting back!!
First Toe 2 Bar ever!!!!! Thanks to Kelly G, who basically just said I wasn’t getting it because I didn’t think I could do it. She was so right.
The WOD on the other hand really showed I took the week off. Ouch! (I ended up really disliking the gym near my vacation plans, not worth the 30 min drive).
Definitely stimulus achieved. I cut my reps at the wnd so that I could at least keep moving. 10#wb
14:00
Round 1 – 27,30,30
Round 2 – 27,30,20
Round 3 – 20,20,15
STR: Back Squat makeup from 6/21
WOD: “Fire”
14:00 (2 + 80)
Wasn’t quite feeling it this morning. Could have been a bit too much July 4th celebration, or perhaps the “50” celebrating (leaning towards the July 4th celebrating)
Great class 9:30!
Thanks Coach Mike!
Back home at the 7PM PRs!
STR
5×5 205#
WOD
13:50
1st rd at 3:58, 2nd rd at 8:38, 3rd was hard!! I’m not proud of my 3rd row but that’s what I had on me today!
Thank you KellyG!
Back squat 5.x 5. 135# — 205—-235—–275—–275——
WOD = 3 + 67 Hit the cap @ 14 :00 Hot one!
Great job everyone ,Thanks Kel
Sooo glad the power came back before this wod, haha.
Light back squat 5×5, just kept the same weight straight through.
This wod…again, one I spent a lot of time contemplating how to attack today. I’m not opposed to getting capped but I definitely wanted to make sure I kept going, so I knocked everything down to 20 reps. I guess it worked out pretty well, I finished at 12:53 without getting hung up on anything too long. Wall balls are always tough and the last row was a fight, but mission accomplished.
Thanks Kelly G! Great work 6pm!
Backsquat:
5 x 5 (225#)
WOD: 13:35
THis was a def tough one to do solo but glad i got it done. Thanks Mike for pushing me to finish strong.