Some CFRT ladies having brunch!!
Warm Up and Mobility
Oly
Snatch Grip Push Press 1 x 10
OHS 2 x 5
Snatch Balance 3 x 1
Or
Strength
Front Squat
5 x 5
“The Towns”
Death by Power Clean
155/105
14 minute Cap
(508) 989-1742
crossfitrailtrail@verizon.net
Oly w/ Gaff and Joe
So much fun, not sure what weight.
WOD: 10 + 5 (135#)
Way to start the week 6 am! Thanks PJ!
Hit a PR of 40# on front squat practice
WOD: 13 + 1 (35#)
should have tried WOD with 40#
80#
13 +1
Str: worked up to 145#
WOD: 12+9 (95#)
Thanks, Mike!
Solid form today as always Brian!
Weird work schedule for the first half of the week, so sweat & sculpt was what fit.
Great class, great WOD! Thanks Michelle! Great job ladies, see you again Wednesday!
BOOMSAUCE!
14 rounds at 85# (From the hang)
Now I have done it and I can move on from this weight! What a great time. Sorry about all the grunting 😛
Great work 6am!
Hell ya!!
STR – Front squat 5 x 5
Death by POWER CLEAN!!! 60# 10 + 8
1/17/17 55# 12+8
Thanks Coach PJ for giving me a weight that worked. I was thinking 65# but I think that will be the weight next time.
Great work All Stars! I live for death by! And EMOM!
Monday 7/24/17
OLY: Up to 95# snatch balance
WOD: 11+10
85#
(Got 10+9 last time)
oops, I lied. 90# snatch balance
Monday 7/24/17
Strength w/ Matty 5×5 front Squat
WOD = 11+ 9 ( 135 #)
Went down to the last second to finish round 11 & had to recover before I started hitting round of 12
Thanks Michelle!! Great job peep container!
Oly – worked on form with 20#. Also had to practice taking the bar on and off the rack cause I had a moment where I forgot what I was doing. Lol
WOD – 11+9 55#
My first “death by” WOD and I loved it! My power cleans felt really good today.
Thanks Gaff, great job 6PM!
Great work tonight, Ashley – solid OLY session and your PCs looked better and better as you went.
Oly
Stayed light to work on form. 35#
“The Towns”
10+8
75#
Kept dropping the bar which took time but was necessary. I will still go by my new name “Mel Diesel”. Thank you Gaff and PJ!
Good job all stars!
Front squat % make up. On track for all percentage work so far!!
Death by power cleans:
02/09/15 – N/A
12/14/15 – 9+5 (80#)
01/17/17 – N/A [Made up on 02/13/17 – 9+7 (80#)]
04/14/17 – 7+3 (105#) (Programmed to be heavier)
07/24/17 – 10+4 (80#)
(Now I can stop shuffling through my notes when we do death by power cleans again…)
Getting closer to the end. Sticking with the same weight until I clear/get close to clearing the round of 14. Finished the round of 10 at the last second.
Great class, love oly work. Thanks Gaff!
Front Squats looked real strong tonight, way to work during the WOD!
Monday 7/24/17
WOD: “The Towns”
Death by Power Clean 14 min Cap
Got 10+2, 85lbs
(Last time got 11+8)
I had 45 sec left in the rd, but stopped after 2 in the 11 min round as I knew how my body was feeling; then started over in the remaining time. Not my best Death By but had a blast nonetheless! Thanks Michelle! awesome job 430pmers!
Oly:
Snatch Grip Push Press 1 x 10- 35#
OHS 2 x 5- 55#/65#
Snatch Balance 2 x 1 65#/70#
WOD:
04/14/17 – 9+9 (80#)- Programmed to be heavier, but I stuck with this weight for today since that time I went farther than intended. I remember that the coach for this wod noted that we should “die” a couple of times.
07/24/17 – 11+8 (80#)- happy I got significantly more reps in! Thanks for the great class Michelle and nice job 4:30!
WOD: “The Towns”
Death by Power Clean 14 min Cap
STR front squat PR# 10
Wod :
Start with #115 till the third round. Then went up to #135 die on round 9+7
Nice work 6pmers
Thanks Gaff
Your power clean form continues to improve! You looked very comfortable and fluid throughout the WOD – keep up the good work.
16:30
>OLY – OHS 185#
>WOD – 12+8 (135#)
Thank you MAC!
OLY – snatch balance is not my favorite – 50#
Death By PC – 13 + 10 (60#) First time doing this D-By and I loved it.
Fun dropping in on the 4:30pm’ers today; thank god for the cooler temps.
Great class Coach MAC – it’s been so long 🙂
WOD
75# die on round 10+3
Nice work
Thanks Matt