Happy Birthday, Sarah!(Sunday)
Warm Up and Mobility
Happy Birthday Boss Lady, we love you!!
Movie Clue – Castle
Partner Workout
“Sarah V3”
21-18-15-12-9-6-3-1-3-6-9-12-15-18-21
Deadlifts 185/135
Bar Facing Burpees
One person works at a time
(508) 989-1742
crossfitrailtrail@verizon.net
Happy Birthday Sarah!!!
Great work 8am.
Thanks Gaff for the rep scheme adjustment.
Team kooky cookie 18 down, then back up to 21. We were well under the cap so did our 2nd 21 at the end. 19:12
Great work Mandy! Your deadlifts look good, way to work!
“Sarah V3”
Team Bolivia
18:13 (Bobby did 155#)
Good work 8am, thanks gaff!
Way to work, Bolivia.
You both kept a solid pace, start to finish.
If I can’t be at CFRT doing a partner WOD and celebrating the Boss Lady’s birthday, being at CFP2 doing a Team WOD and failing in coach negotiations would be the next best thing 🙂
Teams of 3 – a re-match of the oldest vs youngest from a few weeks ago. 2 guys/1 girl. The young guns prevailed again 🙁
1500 M ROW – (DIVIDED ANY WAY) 300 me/600 guys
THEN..
21-15-9 OF……
SYNC THRUSTERS – 45# (this is where I tried to negotiate)
C2B PULL UPS OR BOX JUMP PULL UPS ( EACH INDIVIDUALLY doing all 21-15-9)
SYNC HR PUSH UPS
ONCE 21-15-9 IS COMPLETE DO….
2 minutes jump rope (was supposed to be a team 400m run, but it was raining)
FINISH WITH
21-15-9 POWER CLEAN LADDER
MEN – 75/85/95#
WOMEN – 45/55/65
All do 21-15-9 at ascending weights
ONLY 1 PERSON AT A TIME LIFTING
I lifted first, and my guys weren’t happy when I did the final 9@65# unbroken because then they had to do the same 🙂
28:47
Happy Birthday Coach Sarah! Enjoy your day and donuts!!
” Sarah v3″
Partner wod team -More experienced
Karen / robin
18:40 85#
Great Sunday morning
Thanks coach gaff
Great work, ladies. Way to push through a tough one.
9am
Team ‘Top Sirloin’ with Anna
17:05 (135#)
I really liked this WOD, me and Anna had a good system getting 2 burpees at time each.
Happy Birthday Sarah!
Thank you Gaff!
Great communication between the two of you – made the changes more efficient. Way to work.