CFRT. Community. Family
Warm Up and Mobility
Oly
Snatch Grip Push Press 1 x 10
Snatch Balance 2 x 5
OHS 2 x 10
Or
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Prep
3 RNFT
Max Distance Handstand Walk
“Mama, you got a daughter ”
AMRAP 14
12 x Deadlifts 185/125
12 x Lunges (Alternating)
6 x HSPU’s
6 x Lunges (Alternating)
3 x Muscle Ups
3 x Lunges (Alternating)
Skipped gym and oly; extra mobility and assault bike.
“Mama” – 5 + 9 (125#, 15# DB presses, RR/TippyToeDips)
Did the first set of DLs unbroken (slowly), but could barely do singles at the end. Kept moving at a medium pace.
Even dozen of stars this morning.
Thanks Coach Pj!
OLY – snatch balance and OHS felt good.
Mama, You Got A Daughter: 5 + 37 (145#, BMUs)
Deads – 145# (12)-(12)-(12)-(6/6)-(6/6)-(4/4/4)
HSPUs – all unbroken
BMUs – (3)-(3)-(3)-(1-1-1)-(1-1-1)-(1) singles were speedy
lunges – unbroken lol
Thanks for the efficiency tips, PJ.
Great work 5 AM.
Enjoy the day.
Rest Day – so hard to do when deadlifts are on the menu!
Oly- worked with the bar
First workout back after being sick, feels good to be back!
“Mama, you got a daughter”
4+30
Deadlifts- 115#, first set unbroken then broke it up into two sets remaining time
HSPUs- on the box, felt good!
kipping pull-ups plus ring holds
lunges- felt great
Great job 6am! Thanks PJ!
OLY
Love it when you are down in the hole and forward towards your toes – and coach points it out for you. Ain’t no half-steppin’ in that moment. Thanks PJ, OHS felt great…but even better once I moved back to mid-foot.
“Mama”: 7 + 15 (145#, BMU attempts)
Was a blessing setting up next to Cassie. She carried me along. Super great effort All-Stars. Thanks PJ for everything.
“Mama you got a daughter”
Lloyd – Str, 6 rounds (135#, 2 ab mat hspu, muscleup attempts)
Nicole- Gym, working on keeping the core tight before I can get off the wall for hs. Working on rebound box jumps. 6+22 (85#, box hspu, jump pu)
Thanks for another awesome class PJ! Stay warm everyone.
Day off today. Need to give my left arm a rest! Have a great day all!
OLY – Worked on form today.
Mama, you got a daughter – 5 + 29 (105#, Box HSPU, RR/Dips)
5am crushed this one! Thank you PJ for all of your help!
Thursday 1/5/17
Mobility
WOD- got 5+35.
12 deadlifts at 105lbs, all ub
12 lunges
6 strict hspu, 1ab, all ub
6 lunges
3 kipping c2b singles+3 ring dips
3 lunges
Great class Sarah, thank you! Fantastic job 430pmers!!
OLY: Worked on OHS and mobility
WOD: “Mama, You Got A Daughter”
5 + 25 (145#, 1ABM, BMU)
Great work 9:30!
Thanks Mike!
Moved through pretty smooth Marc, looking good buddy!
Oly
1×10 sn grip pp – 35#
2 x 5 sn balance – 55/75
2 x 10 ohs – 65/85
“Mama, you got a daughter”
4+37 (BMU)
Only failed 1 BMU and didn’t count it! Woohoo… Good work 6pm, thanks gaff!
Great work Liv! Way to get after it tonight.
Outstanding Liv, glad to hear they are coming around!
16:30
>OPEN –
Handstand walks PR
I came close to making from the rowers to the garage doors a couple of times !
>WOD -6 rds
(Minutes 0-7 -4rds, Minutes 7-14 -2rds)
Thank you Sarah!
OLY
WOD 5+28
Started with two ab mats on HSPU then moved to one after second round. Felt good Andrew sure to lock in my core. Felt solid
Deadlifts were tough, but lunges were killer!
Hit BMU attempts. Thanks for the coaching and encouragement Gaff, always keep me dialed in.
Way to work 6 pm!
You’re getting better every day Mike. Keep working at it!
WOD: 6+36 (bmu)
Nice to wod with melcher again! Thanks Gaff for a All Matt 7pm!
Great job Matty Lowe! BMUs looked solid!