Bring in a buddy today, and stay for social!
Warm Up and Mobility
Bring a Friend Day!!
“Howard Stern”
AMRAP 18
80 x Double Unders
40 x Wall Balls 20/14
20 x Burpees
10 x SDHP 155/105
500m Row
One person works at a time
Intro Workout
AMRAP TBD
60 x Jumping Jacks
30 x Air Squats
20 x Ball Slams
10 x Burpees over Ball
400m Run (100m Increments)
One person works while the other rests
All movements and reps are modifiable to fit your needs
Friday July 21st is CrossFit Rail Trails next Bring a Friend Day! Anyone is welcome to try CrossFit for FREE. Come to any class with or without CrossFit experience. Also join us for a social after the 630p class.
CrossFit Rail Trail
157 Washington Street
Hudson Ma
www.crossfitrailtrail.com
WOD – 3 rounds, had about 100m left on the row at 18 so finished that just after (115#)
Nice work John and the rest of 6am, thanks for the drinks Matt, thanks PJ!
Partnered with Stewie
3 + 7
“Howard Stern”
AMRAP 18
80 x Double Unders
40 x Wall Balls (20#)
20 x Burpees
10 x SDHP (115#)
500m Row
One person works at a time
Great work today, Stewie and the rest of the 22 6am peeps!
Thx PJ
Enjoy the day
AWESOME WOD today! So much fun working with partners. Thanks Jessica for keeping me moving
Badass Brunettes 2 + 137 (10# / 75#)
LOVED that Advocare spark was represented today. I literally live off that shit.
Partner w/Denise “Single-Double”
2+170 (2 x singles, 10#, 65#)
Thanks, Pj! Great work, 5am! (You other two!:))
Great WOD today! Usually I shy away from partner WODs, but this was awesome. Body felt better than it has all week & I met a new rail trailer!
“Howard Stern” 1 +570 (100m shy of 2 rounds)
100 singles
40 wb 6#
20 burpees
10 sumo dl high pulls 15#
500m row
Shout out to my awesome partner Tatiana! You killed it!
Nice work 9:30! Thanks Mike!
Couldn’t make it in for class today, too much going on, but I did this workout in my driveway:
AMRAP 25
15 burpees
20 KB swings (15#) — only real weight I have
15 KB cleans
1 min sprint on airdyne
(4+36)
Moved pretty darn slow because its pretty darn hot in the sun!
Partnered with Pj (Team Where’s Keri?) – 2 + (-31 reps on the rower)
That 3rd round got spicy. Great job 9:30! Thanks Mike!
Partnered with my friend Donna – finally got her to CFRT!
2 + 90
A combination of the WOD and the Intro WOD – definitely kept us on our toes – for two accountants we definitely struggled to keep count of the reps so I think we went over a few times but we got the stimulus for sure!
So much fun to have 22 All Stars this morning!
Definitely love Bring a Friend day when you have friends who will get up early to come and sweat with you – seriously…I have some awesome friends!
Friday 7/21/17
WOD “Howard Stern”
AMRAP 18
160 x Single Unders
40 x Wall Balls 10lbs
20 x Burpees
10 x SDHP 65lbs
500m Row
One person works at a time
(Got 2+300, partnered with Mel)
Great class Mike, thank you! Awesome job 430pmers!
9am
>WOD- 19:53 (135#)
Awesome morning!!
Thank you Monsini!