Mike V spending quality time with the wall
Warm Up and Mobility
“Frank”
AMRAP 20
20/18 Calorie Row
15 x Box Jump Overs 24/20
10x KB Swings 70/53
5 x Bar Muscle Ups
(508) 989-1742
crossfitrailtrail@verizon.net
Mike V spending quality time with the wall
Warm Up and Mobility
“Frank”
AMRAP 20
20/18 Calorie Row
15 x Box Jump Overs 24/20
10x KB Swings 70/53
5 x Bar Muscle Ups
Mike Valenti to the Wall:
“How you doing!!!” (in a Joey Tribbiani voice)
Mike Valenti actually moves the whole wall – without breaking a sweat
“Balls to the Wall” 🙂
Hahaha
What’s really happening in this photo is my calves are screaming “I’m feeling skinny, Tony!” (In Lars from Heavyweights voice)
“Frank”
4 (3 BMU attempts each round, 2 successful)
Good work 5am, thanks pj!
“Frank”: 4 + 36 (35# kb, pull ups + box dips)
Nice work, 6am.
PS – I left a black sweatshirt at the box. I’ll pick it up tomorrow!
Lloyd-5+7
Nicole- 4+21 jumping pullups and box dips
Always love a hero wod, thank you for your service Frank. Never forgotten.
Hope to see everyone Saturday 🙂 happy hump day 6 am!
“Frank”
4+43 (ring rows + box dips)
nice job 6 am! Thanks PJ!
“Frank”: 5 (53#, PU/RD)
Hard pulls are getting higher and higher. Thanks Coach PJ…could feel the difference with the row efficiency tips.
Nice work All-Stars.
Frank – 4 + 28 (26#,Step ups, RR, Bench dips)
Lots of modifications but stimulus was achieved. The tips on rowing were great because I focused on keeping my heels down instead of watching the calories click by and it improved my row! Thanks Coach PJ!
So many All Stars – merry and bright!
Frank 4 + 23 (35#, 20″ step ovahs, RR/tippy toe dips)
Was excited to get my 18 cals done in < 90secs (except for the last row).
Always a fun class when the all stars out-number the rowers.
Word of the day was "Efficiency"!
Awesome tips today Coach Pj. Especially the how to avoid shitty shins for Christmas 🙂 🙂
WOD: “Frank”
5 + 22 (C2B)
Way to work 9:30!
Thanks Sarah!
Frank 4 + 25 (35#, RR, Box dips)
5am crushed this WOD!!
Thank you PJ for the rowing tips. I could definitely feel a difference when I kept my heels on the rower. I just need to “relearn” my rowing to incorporate it.
Have a great day!!
Frank 4 + 19
Modified to 16 calorie rows.
Jumping pull ups and box dips
35# kb
My hands are not happy with me for taking two + weeks off and now going back to back days. Need to re-toughen em up!
Wednesday 12/21/16
Got 5+2
18 cal row, 15 box jump over 20in, 10 RKB 35lbs, 5 kipping pull-ups
Thank you Gaff, awesome class- so much energy and great flow! Thanks for the encouragement!! Awesome job 430pmers, great WOD!
Way to work Judy – you did a great job moving throughout.
Frank -4+14
18 cal row , step ups , 18#kb rr and box dips
Great 7 pm
Nice to see joe c
Thanks Krystal
WOD = 4 + 35
Haven’t done BMU in a long while ,pleasantly pleased that all were unbroken . ( took my 2-3 sec break at top ) then swung down & back up with tons of momentum.
The lunker swung pretty good
The box jumps right after row was my thorn ,I couldn’t clip em as quick as I wanted ,,I know ,I know ,it was exactly big dawgs programming master jam working perfectly,,mike !!!!!
Great gargantuan 4:30 ,great job everyone & great job Gaff with the conducting well orchestrated..Love the red marker swipe , nice call !
Great work Carl, way to bring it from warmup to wipe down and all points in between.
WOD- 4 + 20 (26# kb, 5 kipping pull ups + 5 ring dips from toes)
That was a good one. Def had a hard time transitioning between movements, especially the box jumps. It all caught up to me there.
Great job 6 pm, thank you, Coach Krystle!
“Frank”
Wod :>> 5 (#53kb)
Last bar muscles up done on last 5 seconds. Nice 20min workout .
“Frank”
Wod=>> 5(#53kb) last bar muscle up done on last 5 second. Great 20 minutes workout !! Last round on the row was 3 pulls 1cal .
Great job 9:30 and thanks coach Sarah.
WOD 5 (18 cal, 15 box jump overs, 10 KBS (26#), 5 RR & tri-dips)
Thanks, Pj and 5 am’ers!