Holiday Cheer!
Warm Up and Mobility
“Hawk”
AMRAP 20
10 x Burpees Over Bar (Lateral)
8 x Power Clean 155/105
6 x HSPU’S
4 x Front Squat
2 x Muscle Ups
(508) 989-1742
crossfitrailtrail@verizon.net
Holiday Cheer!
Warm Up and Mobility
“Hawk”
AMRAP 20
10 x Burpees Over Bar (Lateral)
8 x Power Clean 155/105
6 x HSPU’S
4 x Front Squat
2 x Muscle Ups
“Hawk”: 4 + 18 (105#, hard pulls + ring dips)
Glad to have the blood flowing again. Nice work All-Stars. Thanks PJ!
WOD: 6 + 4 (55#, Ring rows and tri-dips)
As always thank you, Pj!! Yay, 5am’ers!!!
“Hawk”
5 + 1
45#, 20# db, RR w/bench dips
What a way to start the day – especially after the Christmas holiday! It was exactly what I needed to kick start the work week. Quarter end at work so there is so much fun to be done before the New Year!
Small but mighty group of All Stars made the morning special.
Thanks Coach PJ! You made sure we burned off our treats!
Hawk: 5+13(105/BMUs)
Great work 6am. Thx PJ.
Enjoy the day.
No wasting time getting us back into the swing of things!
Hawk – 5+18(65#, 20# DB press. RR/tippy-toe dips)
A little Benadryl hangover and it felt like 6am 🙂 Nice big class at 9:30am.
Thanks coach Phil! Great class!
This WOD was a great way to kick our butts right back into shape! 5+18 (65#, RR/ring dips, box HSPU). Nice work today everyone!
I stayed after class and hung out and tried out the “Sprint” WOD for the comp (21 cal assault bike, 15 ball slams (30#), 9 box jump overs- felt like death but made 3:08 and definitely went better than I thought! Thanks for the great class and coaching Phil!
“Hawk”
4+18 (95#, BMU)
NO FAILED BMUS!!! 🙂 🙂 🙂 woohooo… Good work 4:30, thanks pj!
Sad to have to miss yet another day! Be beck in full force tomorrow!
Nicole- couldn’t miss this one because it intimidated me and I love that ;). 6+10 45# box hspu and jumping pu. Love classes with Coach Gaff, thanks for keeping us moving!
Great work tonight Nicole. Way to physically and mentally get after this one!
7 PM PRs
>WOD – 6rds (135#)
Unbroken sets but big brakes in between. I guess I got to work on my endurance!
Good to be back at the 7PM PRs!
Thank you Gaff!
Great work Gus. Way to settle in and keep yourself moving.
Bummer to miss this one!
WOD = 5 + 19 ( 135# )
Great Class ,Great workout ,Thanks Coach Gaff !
Way to mentally dial in Carl. You were able to move with purpose start to finish.
WOD – 5+7 (65#, box hspu-pike, kipping pull ups+ring dip)
That workout was awesome. There were so many times I had to convince myself to stay in the mental game. Thank you, Coach Gaff and great job 7 pm.
You did a nice job doing just that, winning the mental battle. Way to know when you needed to get on it and mentally make yourself do it. Solid effort, physically AND mentally.
WOD: “Hawk”
5+18 (105#, 2abm, BMU)
Great work 6PM!
Thanks Gaff!