Warm Up and Mobility
“In the Grinder”
Run 800m
Then
10 RFT
12 x Wall Balls 20/14
8 x Box Jump Overs 30/24
4 x Bar Muscle Ups
2 x Hang Power Clean 215/145
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Warm Up and Mobility
“In the Grinder”
Run 800m
Then
10 RFT
12 x Wall Balls 20/14
8 x Box Jump Overs 30/24
4 x Bar Muscle Ups
2 x Hang Power Clean 215/145
In the Grinder”
Run 800m
Then
10 RFT
12 x Wall Balls (16)
8 x Box Jump Overs (20)
4 x Bar Muscle Ups
2 x Hang Power Clean (145)
8+20
Tweaked my left calf so was cautious on the box j-overs
Great work 6am, great class, LC.
Enjoy the day.
WOD: 26:56 (18# WB, 24″, C2B, 155#)
Barely finished this one… turned it up to 11 in the last 90seconds to get the last round under my belt. Thanks Lauren, good work 5am
WOD: -6 (155#, C2B)
Perfect WOD to reinsert myself back into the matrix. Awesome work 6am! Thanks Lauren!
WOD: 25:03 (10# WB, 24″, Jumping pull-up’s, 75#)
Thanks, Lauren! Great work, 5am!!!
Need to find a way to loosen my leg muscles. They are so extremely tight.
400 m run
10 RFT 8:24
12 x Wall Balls
8 x Plate Jump Overs
4 x Ring Rows
2 x Hang Power Clean 55#
In the Grinder
800m Row
8# wall ball/Plate step ups/RR/65#
No running for me – bum foot. Right about 4 mins on the rower.
I wasn’t sure how it would work with my foot but I got it done.
Loved seeing Kelly G at 6 am! Lots of All Stars this morning which makes a Monday morning not so manic.
Coach Chaos makes the whiteboard chat a warm up for fun. Are we really supposed to have this much fun getting fit??? If you’re at CFRT that’s a big YES.
Oops – so excited I forgot to write the outcome – 9 + 2 😉
9+20 (18#, 30″, C2B, 135#)
Nice work 6am, thanks Lauren!
In The Grinder – 24:31
600 M Run
10 RFT
12 Wall Balls (6 pounds)
8 plate jumps w/ 3 35# plates
4 ring rows
2 hang power cleans (65#)
Felt great to be back after a week off.. great job 4:30! Thanks Lauren, I loved the country tunes! 🙂
Monday 7/10/17
WOD: “In the Grinder”
Run 800m (I ran 400m)
Then
10 RFT
12 x Wall Balls 10lbs
8 x Box Jump Overs 20in
4 x Bar Muscle Ups (did kipping pull-ups)
2 x Hang Power Clean 105lbs
(Got 8+4)
My goal was to do all the wall balls, pull-ups, and cleans unbroken and I achieved that so I was happy.
Awesome job 430pmers! Hot one! Thanks lauren, great class!
WOD: 7+25, 1 short of 8 rounds
800 m run
14#, 20″, C2B, 105#
EMOM 10
3 x Push Jerks @ 75%, 75#
This was a tough grind. Chose to do 20″ box just to save my knees a little. It was hard enough!
That was a chipper 🙂
9 plus 12 –
800 m
Kettle bell swings in lieu of wall balls – missing the squats
Wod 25:50
Run 400
10 rounds
8# wall ball , step ups, rr, 35# bar
Wooo this was a smoker , great 7 pm class
Thanks coach Chris
WOD: 8+8 (8 WB @ 10#, 20″, kipping pullups, 105#)
This one was seriously tough, right around round 5 and 6 all I wanted was water and to sit down haha! But I am super pumped because I linked together 3 kipping pull ups at one point for the first time. I kept it light and modified the wall balls because I decided to do the run but I felt my knees being off during squats in the warm up so I didn’t want to push it too far and do lots of squats and run in the same wod especially when I’m trying to ease my body back into everything. Thanks for the great coaching Lauren and nice job 4:30, way to work everyone!
8+13
800m run
12 wall balls- 10#
8 box jump overs- 20″
4 C2B
2 Hang power cleans- 85#
Jeez. That was a tough one but it felt rewarding. Great job 6 pm and thank you, Chris!
Tough one today, definitely kicked my ass. 400m run, 8# wall ball, plate jumps, ring rows, 105# cleans. Got 7+17.
Ha-uuuuge 6pm! Great work all. Thanks Chris!
Huge 6PM
>WOD – 8+24 (185#)
I never thought I’d say the break was the wall balls!!! Great WOD!
Thank you Monsini!
800m run 🏃than 8 rounds of 12 wall ball(10#)+ 8 box jump overs+4 jump pull ups+2 Hang power cleans(70#). Great job 7pm, thanks Monsini!
800m Run
WOD 8 Rounds
12 x Wall Balls
8 x Plate Jump Overs
4 x Ring Rows
2 x Hang Power Clean 65#
Great WOD! Thank you Mr. Monsini… =b lol