Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
5 Minute Clock
1 x Strict Pull Ups + 2 Kipping + 2 Pistols, 2 x Strict Pull Ups + 3 Kipping + 4 Pistols etc.
Take your time,this is for quality
Oly
Clean
3 x 1 Hang Clean
“The Antichrist”
2 Rounds For Time
100 x Double Unders
75 x Flutter Kicks
50 x KB Swings 53/35
25 Calorie Row
“The Antichrist”
2 Rounds For Time
80 x Double Unders
75 x Flutter Kicks
50 x KB Swings (44)
25 Calorie Row
13:10
Shaved the dub number down to 80 – hit some good runs in the first round, second rd was more challenging.
Great work 6am, thx LC!
Enjoy the day.
Gym
WOD – 14:01 (44#), started on KB swings and ended on flutters, just barely missed getting in under 14. Round 2 was tough, had to really break up the KB’s.
Nice work 6am, thanks Lauren!
Oly
WOD- 13:41 (150 singles+ Dub Attempts, 44#). I rowed like a bat out of hell to get it under the cap. Nice work 5am! Thanks for the clean pointers, Lauren.
WOD: 12:53
2 Rounds For Time
100 x Singles
50 x Flutter Kicks
30 x KB Swings
20 Calorie Row
“The antichrist”
493 – (singles,26#)
I should have shaved something off of something…but instead I thought I would use a lighter KB but somewhere between my singles and the swings the 17# got “lost” and so I grabbed another one and it was 26# – so close to finishing. It was hard to hold on to the KB with sweaty hands. Gross! Sometimes its even too hot at 6 am.
Nice big class of All Stars – and some special guest stars!
Thanks Coach Lauren – If we could bottle your energy – it would make Red Bull look like Sleepytime Tea! LOVE IT!!! You ROCK!
Open
WOD: 13:43 (Dubs: 100, 75)
Great work 6 am! Thanks Lauren!
GYM: Pull-up and Dubs practice
WOD: “The Antichrist”
12:52 (2xSingles)
KB swing the hardest part for me. Should have chalked better.
Great work 9:30!
Thanks Phil!
Oly – Got a PR today of 70# for my hang squat cleans 🙂
WOD – 12:50
100 singles
75 flutter kicks
50 KBS (18#)
25 cal row
I felt really good and strong throughout this one. Thanks Michelle, great job 4:30!!
First WOD since March?!
Took baby steps tonight…
14:00 -336 reps
75 singles
50 flutter kicks
35kb 26#
15 cal
Spent a good portion if the wod talking myself out of 🤢 😂 which is fine. Step one was just to get back in the box and build off of that each time.
Thanks Michelle for pushing me through. Great work 4:30!
Monday 7/17/17
Clean
3 x 1 Hang squat Clean
(105, 115, 125lbs)
WOD: “The Antichrist”
2 Rounds For Time
100 x single unders
75 x Flutter Kicks
50 x KB Swings 26lbs
25 Calorie Row
(Got 13:23)
Awesome class Michelle!! Great job 430pmers!
Gym skills
” the antichrist ”
14:00 20cal row first round and was on 18 when time was called
I think the antichrist was there in the form of coach Chris yelling at us to keep pulling ,don’t stop on the rowers 😬 Great motivation kept me going
Kb #15
Great 7 pm class
Thanks coach chris
Gym Skills
– got 1 strict pullup
– Working on kip & dubs
14:00 (singles & 35# KB) with 6 calories to go…probably should have scaled the KB or the row
Awesome job 6pm and Thanks coach Chris for the kip lessons
OLY: up to 115#
Felt heavy today!
WOD: 12:52
2 RFT
75 DU attempts 1st round, 100 singles 2nd rd
75 flutter kicks
50 KB, 26#
25 cal row
Thanks for pushing us at the end, Michelle!
OLY- Worked up to 105 lbs. Squat cleans felt awesome tonight
WOD- -6 cals, dub attempts, 26#
I was a hot mess during the workout tonight haha. My hair elastic didn’t hold through the first round double under attempts and hair was flying into/sticking onto my face. Lost the rope at some point, but carried on haha.
Great job 7 pm and thank you for the push Chris!
Tough one, didn’t look that bad on the board but that always means a good wod!
Did singles and 20 cal per round, 26# KB. I spent a little too long fixing the feet/damper on the rower. Capped with 2 cal to go.
Thanks Chris!
This was god awful…thanks Coach Gaff for screaming in my ear to continue rowing.
13:56 (Dubs and singles) Legs gave out…