Caption This!!
(Coaches Gaff and PJ)
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Prep
EMOM 5
5 x Strict T2B + 5 T2B,+ 20 x UB Double Unders
Or
Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
“Dukakis”
AMRAP 12
20 x Sit Ups
15 x Air Squats
10 x Hang Power Clean 135/95
Strength – front squat
Attempted to max out, no dice
“Dukakis”
6+26 (85#)
Had fun with this one.. Picked the perfect weight to be able to go quick TnG on all sets of the cleans. Good work 5am, thanks gaff!
Good work this morning, Liv – way to get after it.
Gaff, no one is captioning the photo!!!
hahaha they’re intimidated by my stunning good looks and million dollar smile 🙂
Work early… so it’s a rest day. 🙁
Strength: CreaTing Squat
60% x 10: 135
70% x 8: 160
80% x 4: 185
70% x 6: 160
60% x 8: 135
“Dukakis”: 7 + 20 (95#)
Thanks Coach Krystle for bringing everything you had. 6am did the same.
Enjoy the day all.
Strength- front squat, wasn’t feeling strong today on these.
“Dukakis”
6+39 (75#)
This was a fun one! good job 6am!
Strength- front squats, wasn’t feeling very strong today
“Dukakis”
6+39 (75#)
This was a fun one! great job 6 am!
STR – felt OK, but need to loosen my death grip on the bar
80×10
90 x8
105 x3
90 x6
80 x8
Dukakis – 6+16 (55#)
Good weight, able to cycle through without dropping in all rounds.
Good size class leading up to the holidays #earningourholidaycheer. Nice surprise when Coach Mike comes and stays to WOD 🙂
Did pretty well transitioning in/out of the rower during warm-up. It’s the little things.
Thanks Koach K! Feel Better!
“….he’s got the camera AGAIN, quick, pretend we’re singing Christmas Carols….”
Strength: Front Squat: getting back into it….
WOD: “Dukakis”
6 (95#)
Great class 9:30!
Thanks Sarah!
STR – Front Squat
10 x 100#
8 x 115#
3 x 130#
Ran out of time for last two sets.
I missed a lot of the last cycle so these were ugly.
Dukakis – 6 (65#)
Cleans got heavy fast. Amazing how tiring 3 movements can be!
Awesome job 5am!!
Thanks for the motivation Gaff – it was needed!
Have a great day!
GYM: finally getting the hang of T2B. Able to link 5 consistently.
WOD: 5+41
75#
CAPTION:
“I don’t always drink, but when I do, it’s with my homeboy PJ wearing plaid shirts and the CFRT family!”
Rest day
7 PM PRs
I feel like it’s my 20th come back of the year… (haha)
>STRENGHT Front Squat
60%-155×10
70%-180×8
80%-205×5
70%-180×6
60%-155×8
>WOD
7+16 (115#)
Thank you Sarah!
Strength- Front Squat, % work at 135
WOD- 5+49 (60)
Getting back into the swing of things after catching a pretty bad cold, this one was pretty tough. Thank you, Coach Sarah and great job 7 pm.
Correction- 5+39. Whoops!