Happy Birthday to Marc D!! (Friday)
Warm Up and Mobility
“Agent Smith”
EMOM 30
5 x Muscle Ups
10 x Box Step Ups 24/20
5 x Power Clean 185/135
10 x Box Jumps
5 x Strict Deficit HSPUs 45/25
10 x Box Jumps Overs
(508) 989-1742
crossfitrailtrail@verizon.net
Forgot to post on the board
Pull up
10 step ups
#45 power clean
5 box jumps
Bar bell press
5 box jumps
Fun work out. Thanks Lauren
“Agent Smith”
2-3 BMU attempts each round, none successful but VERY close at the end
115#
0 abmat HSPU 2 rounds, 1 abmat 3 rounds
Good work 8am, thanks Lauren! Fun wod to work on technique with everything
#185, felt good today
HSPU (non deficit), these felt pretty good too. Overall felt good despite the adult beverages the night before! Great class, good job everyone and thank you Lauren!
Agent Smith
5 jumping pull ups + 5 ring dips first 3 rounds; switched to kipping pu + ring dips for rounds 4&5
75#
5 rounds 1-3 hspu with one ab mat, rounds 4&5 hands on 10# plates
Very fun WOD. Loved the rest time 😊
Olivia – you were SO close at the end. Next time you’ll get there!
“Agent Smith”
5 jumping pull ups + 5 ring dips first 3 rounds; switched to kipping pu + ring dips for rounds 4&5
75#
Rounds 1-3 hspu with one ab mat, rounds 4&5 hands on 10# plates
Very fun WOD. Loved the rest time 😊
Olivia – you were SO close at the end. Next time you’ll get there!
Great job everyone!
Agent Smith:
5 BMUs
24″ Box (did bjo’s at 20 -knee)
145#
Hspus at 25# deficit
Great work LC, way to get after it 8am
Enjoy the day
9am
25# plate for deficit HSPU.
I’m glad I did this WOD (sorry Cassie) just another awesome one everything felt good, perfect number of repetitions for me !
>CASH OUT – 1mile run with 20# vest
Thank you Lauren, Great class!
Nice workout. Used one ab mat for the SHSPU . 5 BMU and #115 PC
1 mile run after wod !
Nice work 9am
You posted!!