Kassia and Ariel getting after the Spartan,use your fitness!!
Warm Up and Mobility
Oly
Warm Up
High Hang Power Snatch + Snatch Balance + OHS
EMOM 6
1 – 3 High Hang Snatch
Or
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
4 Rounds
20 Seconds Strict T2B
10 Seconds Rest
20 Seconds Kipping T2B
10 Seconds Rest
“Happy as a Clam”
For Time
50/45 Calorie Row
50 x Sit Ups
300m Run
30 x Burpees
15 x Squat Snatch 165/115
OLY
“Happy as a Clam”
40 Cal Row
40 x Sit Ups
300m Run
30 x Burpees
15 x Squat Snatch 105
12:36
Great work 5am – thanks PJ.
Enjoy the day.
Oly
WOD: 11:44 (75#)
I went really light on Snatch today to really work on form… need to spend more time working this lift. I appreciate the on-the-spot tips from Gaff and Keith this morning. Special thanks PJ, our resident 5am coach/zookeeper, for sweeping the caterpillar poo off the trail.
Nice work today 5am.
OLY
WOD: Changed the order to run, burpee, row (45cal), sit-up, snatch (95#) snatches felt good, pulled from hang and went quicker than fast singles with 2/3 at a time so could go heavier next time.
Nice work 6am, thanks PJ!
OLY
WOD: 12:31 (35cal, 40#)I probably could have gone with 45#, but I wanted to be sure to hit all 15 with good form.
Thanks, PJ! Great work, 5am!
Open
WOD: 12:29 (45 cal, 115#)
I thought sit-ups were going to be my fight, but it was the snatches.
Class size PR today…way to go 6 am. Thanks PJ!
Oly
WOD: 13:08
35 cal, 55#
should have done 40 cal row, I was off too soon. Next time I will use a little more weight on the snatches, overall a fun workout! Great job 6am!
OLY : High Hang Power Snatch ( working on form) WOD: 13:43 ( 40 cal Row, 40#). Nice work 6am.
GYM
WOD 12:34 (40 cal,200m run, 20 burpees, 20#)
So many All Stars we needed to have two “heats” (more like the humidity) 200m run – burpees – sit ups – row – snatches. Since the row was near the end and there was enough time to continue I did 40 cals. Ridiculously humid! We all looked like it had poured while we were running…alas it had not!
Thank Coach PJ – keeping us lined up and moving!
Way to PR All Stars! 17…tomorrow 18!
Gym/Skill – my toes are still a long way from the bar, but they seemed to be a few inches closer today – Progress. Got some nice chunks of dubs in – decided to focus on just moving and didn’t count.
“Happy as a Clam” – that was me when we determined that we had a star power PR today 🙂 Recruiting works 😉
WOD – 11:58 (30 cals, 35#)
Staying light with squat snatches until I can complete them perfectly. I think today’s were pretty good with real squat snatches and not riding down to parallel. 45# next time.
I actually liked this WOD!
Great class Coach Pj!
It is definitely working Janet!!
Oly – high hang snatch
Worked up to 105#
“Happy as a Clam”
13:48 (40 cals, 25 burpees, 95#)
Had fun with this one… All of my least favorite things followed by my fav! Good work 5am, thanks pj
OLY – Worked on form (65#)
Happy As A Clam – 11:58 (55#)
I am happy as a clam that I completed this WOD!! HA! I went in thinking I would scale back the burpees but I felt great once I started on them. I kept a pace, albeit slow, and was able to complete them all!! Those 15 snatches at the end were killer. I had to will myself to pick up the bar!!
5am crushed it this morning!!
Thank you Pj for all of the motivation – I needed it!!
Happy as a clam
11:17
25 calorie row,20 burpees,200 run,50 sit-ups 15 snatches
Big 430 class 2 heats
Welcome john from San Diego
Thanks coach pj
Oly – Still working on form at a light weight. 35#
Happy As A Clam – 12:10
300M Run
20 Burpees
30 Cal Row
50 Sit Ups
15 Squat snatch at 25#
Everything felt awesome except for the burpees. They slow me down every time lol.
Great job 4:30, thanks PJ!!
Happy as a Clam – 12:30
30 cals
50 sit ups
300 m run
30 burpees
15 squat snatch 35#
Big 4:30 class. Always a pleasure being at CFRT! Good job everyone
Oly
WOD: “Happy as a Clam”
For Time
35 Calorie Row
50 x Sit Ups
300m Run
30 x Burpees
15 x Squat Snatch 55lbs
(Got 13:44)
Awesome class PJ, nice to see you! Great job 430pmers!!!
Oly
WOD:”Happy as a Clam” 13:02
40 cal row
50 Sit ups
200 m run
15 burpees
10 squat snatch #35
Need to work harder on my snatches.
“Light” oly work…funny how light snatches are still heavy?
Started with a 200m run, 20 burpees, 30 cal row, 50 situps, then 15 squat snatches at 55#. Definitely should have faced the clock for the snatches, I think I took too must rest between reps. My legs are definitely fried though. Had 3 reps to go when PJ called 30 seconds, got them done and finished 13:57
Oly – worked up to 40#
“Happy as a clam”
12:57
40 calorie row
40#
Thanks for the coaching Michelle! I’ll keep working on not stopping. Fun WOD! Great job Rail Trailers!
Oly: because of my annoying ankle and leg pain, I stuck to power snatches today and worked up to 60# which I used in the WOD.
WOD: 12:13, (40 cal row, 2 min on assault bike instead of run, power snatches @ 60#)
Nice job today 4:30 and thanks PJ for the great class!
Open
WOD:”Happy as a Clam”
50 cal row
50 Sit ups
300m run
30 Burpees
15 squat snatch #95
11:55 min
Nice work 7pmers