Coming Soon!
Warm Up and Mobility
Oly
Clean
3 x 1 Clean
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
3 RNFT
2 – 6 Strict C2B
Triple Under Practice
“You Missed”
AMRAP 14
10 x Power Clean 135/95
20 x Wall Balls 20/14
30 x Double Unders
OLY
Worked with Monsini on this Worked up to 225# put 245# on I have the pull and am moving the weight but am not letting my grip go causing me to not complete the lift.. defiantly something I will have to work on as it only happens with heavier weight.
WOD
Got 4+4
Real good one today that I just had to keep moving through.. all movements felt good and thanks for the extra pushes this morning PJ way to work 5am awesome energy everyone crushed it.
Oly: Clean
Worked on full extension and jumping the bar up. Went way light. Towards end put 135 on to work grip release.
“You Missed”: 5
Great start to the week All-Stars. Thanks Coach PJ. Be safe everyone.
OLY – still working with getting down into the squat quickly – up to 85# (it was a slow trip down)
“You missed” 3 + 55
65#, 12# ball
Did the first round of 64# fast and unbroken; broke up the others. First WOD with the 12# ball. Did sets of 5 – was pretty consistent to target.
Great job by all the all stars. Lots of grunting and sweating.
Fun Jumping Tabata!
Thanks Coach Pj – will remember to keep the ball higher.
OLY – Up to 75# but it felt heavy – elbow was not pleased this morning
“You missed” 4 + 2
55#,6# 45 singles
Tough morning for the joints but I got through it with the right weights and breaking the wall balls up. Glad that I went and did what I could – not giving up even when my body is cranky.
Great work All Stars – way to keep moving and improving!
Thanks Coach PJ! Love the whiteboard chats…always informational and inspiring and brings OUT the best in us – All Good!
OLY – Worked on form – still trying to get my squat depth right.
You Missed – 5 + 10 (65#, 12#, 2x singles)
Cleans got heavy fast! Awesome job 5am!! Thank you PJ!!
GYM: BMU , kip, and dubs practice.
WOD: “You Missed”
4+15 (115#, 2xsingles)
Way to work 9:30!
Thanks for the observations and tips Phil!
GYM: working on dubs and butterfly pull-ups
WOD: 4+18
75#, 14#, 2x singles
Possibly could’ve done 80 or 90#
85#* not 90#
Great work tonight Katie, keep putting in the work, it shows.
OLY. Stopped at 175# & stayed to work on form
WOD = 3 + 3
No rep 4 times various rounds on wall balls ( 2 on the line , 2 no touch )
Dubs were a nightmare couldn’t link 10 ! Go figure after getting through the 150 WOD , ughh
Left golfers elbow acting up exclusively and exactly from rope climbs .
Thanks Gaff ,great class everybody !
Great work Carl, when you stayed relaxed on the dubs and didn’t ‘press’ they started to flow better, keep at it.
Solid Oly sesh too – way to focus on the form, dial in the mechanics
gym
Wod -you missed ( ya on the wall balls)
4+10 35# 8# 60 singles
Nice 7pm and a all star showed up Theresa !!
Thanks coach gaff
Way to keep yourself moving Robin. The PCs looked better, keep working at it!
WOD – 5 + 53 (20 Flutter Kicks, 40 Sit-ups, 60 Single Unders)
Glad to be back! Great job 7:00 pm! Thanks for the alternate workout combo Gaff! The flutter kick/sit-up combo got spicy very quickly.
Way to be smart and listen to your body, take care of your midline and legs today, plenty of water. Way to stay on the gas pedal and move consistently throughout.
AMRAP 14 3+4 (55#, 6#, singles)
10 x Power Clean 135/95
20 x Wall Balls 20/14
60 x Singles
Gym. WOD: 4+11 (65#, 12# WB to 10′, & 2x the singles)
The wall balls felt extra tough today, definitely slowed me down. Thanks gaff for the awesome class!