Joe M and Matt L
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open Offseason
EMOM 5
30 seconds of C2B, 30 seconds rest
Oly
High Hang Clean
3 x 1
“Skin It”
3 RFT
500m Row
7 x Deadlift 275/195
10 x Box Jumps 30/24
Open
5/5/5/5/8 C2B
“Skin it”
12:22
Nice start to the week with some jello legs… Was able to do all rounds of deads unbroken, row slowed way down unfortunately. good work 5am, thanks pj!
OLY: worked up to 185
Skin It: 11:10 (215)
My hamstring has been a lil tight. Thx for the push Rjae.
Great work 6am, thx PJ.
Enjoy the day.
Gym: kipping pull-ups + strength exercises; 30″ box work
Skin It: 11:07 (135#, 30″)
Great to see everyone this morning.
Another naggy back day. No snatch or deadlift or jumping for me 🙁
Gym – low ring rows, mobility
Skin-it: 11:34
10# plate squats, 20″ step ups
It was awesome watching the guys kill the 30″ box jumps!
Thanks for the modifications Coach Pj!
OLY: Form was fine until I hit 155#. Peeled 20# off for another two sets of better form. Thanks Coach PJ…thanks Gaff.
“Skin It”: 11:20 (205#)
I think I got the weight right for stimulus…perhaps could have gone with another 20#. Was awesome pulling next to Gaff…thanks bro.
GYM: Ring Rows and hanging from the rig
“Skin It” 11:40 (125#,plate jumps)
Weight was perfect on DL. The plate jumps were are little scary because my legs felt a bit wobbly.
Great way to start the week of vacation. So many All Stars and some great work.
Thanks Coach PJ!
OLY – worked up to 95#
Skin It – 11:06 (135#, 20″)
5am crushed it!
Thank you Pj!! Have a great day!!
Gym skill
“Skin it” – 13:40
500m row, 155#DL, 5BJ
I BIG shout out to Kelly G. for encouraging me today through this WOD. Mentally & physically this one had me worried pre-wod, and I literally thought I was not going to make it through and almost stopped mid way through the second row, but pushed through and kept at it. Trying to be patient with myself as I continue to get back into the swing of things.
Definitely need to remember the way I felt this morning though the next time I think about taking a break or jumping off the wagon. Crossfit has this amazing way of making me feel like I can do anything, and that’s what I need to get back to.
Thanks for an awesome 9:30 class today everyone & for the push at the end. Cardio endurance and mobility tomorrow. See everyone Wednesday!
Open off season
EMOM 5 chest to bar with 30 sec of work and 30 sec of rest
5, 6, 6, 6, 5 reps
WOD- got 12:53,
500 m row, first deadlifts I’ve done in awhile so went light at 105lbs, 20in box jumps
Great job 6AMers! Awesome class PJ!!!!
OLY
Worked up to 205# felt good need to pay attention to my dip need to picture my back up against a wall. Once I did that weight felt lighter.
WOD
Got 11:03
Liked this one for sure love the leg burner, Deads were unbroken, 500m averaged around 2 min, and boxes felt good minus the slip up when trying to rebound in the last round just needed to over jump. Great work 5am way to get after this one. Thanks PJ.
Gym. Closer to a kipping pull up. Need to get higher above the bar.
Skin it: 11:27. 125#, 24″ box. My back not happy with me right now. Let’s hope some stretching and foam rolling does the trick.
Great job 4:30!
Gym- worked on pull-ups mainly and got some tips from Duane.
“Skin It” 11:20 #225, step-ups 24″
Felt ok but 24″ box jumps still a bit much for me. Row and deads felt OK although I did heavy deads in open gym yesterday.
OLY: up to 95#
Failed at 105#
Skin It: 11:15
125#, 25″
Loved this one!
OLY High hang was good kept lighter side to feel all points and movements of form .
135, 135,155,155,165#
WOD = 11:13
First 2 rounds of deads were broken due to sweaty hand slip from row ,,round 3 chalked up prior and banged out 7 . My 30″ box jumps were al step downs with a 2 sec reset at base and the row was just plain annoying after 300. Lol
Great class ! Thanks Chris!!
Clean work today. Working on getting comfy in the high hang position and getting under the bar faster and more efficiently. Worked with light weight today to drill form in. Light cleans felt great.
Wod- 12:42 I think. 155# deads, good weight. First and third set unbroken…probably could have done all three unbroken but I let my head get to me in the second set. Plate jumps, a little higher than usual. Robin always makes such a great cheerleader!
Great work 6pm. Thanks Chris! Happy anniversary CFRT!
OLY
High hang clean
Worked up to 135#
WOD
11:06 225#
The row was the toughest part of this one for sure. I was able to go unbroken on the DLs so I probably could have gone a bit heavier. Box jumps were ok. Slow and steady.
Great job 7:00 pm! Thanks Monsini!
Nope, you did it right. Deads should be unbroken. Great job!
Gym
Love working On my kip
“Skin it ” 13:10
Fun wod
Thanks to Chris and Brian cheering me on
Great 7 pm class
16:30
Open-ish
I practiced butterfly C2B
WOD
10:03 (225#)
I just loved it! I kept grinding on that rower so I could get to the DLs and BJs! My legs don’t like me much right now but they’ll thank me later!
Thank you KellyG!
GYM: keep working on my kip, and box jump height.
WOD: “Skin It”
11:19 (225#)
Great work 7:00 pm!
Thanks Monsini!
Lloyd- 11:50 225 llbs
Nicole 10:41 45 llbs