Warm Up and Mobility
Gymnastics/Skill OTM 6 5-10 Ring Dips (even) Squat Hold (KB) (odd) Oly Snatch Drops 2×2 Snatch Balance 2×2 OHS 3×5 “Squirrel!” 50-40-30-20-10 of Double Unders Ab Mat Sit Ups After each Round Complete 10 x Back Squats 135/95 Hotshots 19 This Saturday we will be hosting Hotshots 19 WOD at CFRT. The anniversary of their Death is June 30,2013 but the fundraiser is being held this Saturday. This is a big loss to the Fire Fighting Community and we will honor them with hard work and sweat. We will have an Intro Class version for anyone trying CrossFit out for the first time. Hope to see everyone there. http://www.youtube.com/watch?v=LKBVr33tHM0 https://hotshots19.crossfit.com/
Hotshots 19 looks like a good one. Anyone up for doing it in Turnout Gear?
I definitely am. I did it last year that way!
On air? Im working in the am. I can grab all my stuff and have it for the weekend
Will you be running this throughout the day or just in the morning?
Oly – snatch 95#. Thanks for the tips & coaching, Mike and Sarah. Huge help. Need to work on getting under the bar quicker!! I’ll continue to work on this
“Squirrel!” – 12:51
Doubled singles and did 95# BS.
Felt good throughout. Thanks for the coaching and tips, PJ.
Great work 5:00 am class. Way to crush it.
Oly: Snatch Drops 95#, 125#
Snatch Balance: 145#,165#
OHS: 175#,195#,215# failed on 4th rep
Squirrel: 10:57 Rx
Awesome work today 5am. That’s a totaly different workout when you throw in the 135# backsquats. Sorry PJ and Mike for scaring you guys with my modified snatch haircut move. I’ll be more careful next time.
Gymnastics: Modified ring dips by doing bench dips. 26# KB squat holds.
Squirrel:14:10 55# back squats and triple # singles.
Love all the support in the 6am class. Great workout 🙂
Oly
Snatch drop 105/135
Snatch balance 135/155
OHS 155/175/195
Completed all reps and felt great. Definitely surpassed my expectations for a 5 rep set. Thanks for the great coaching
from Mike and Sarah.
Squirrel
12:36 RX
Started off really strong but the sit ups caught up to me. Overall awesome class 5am. I love this group and our coaching. Pj, Mike, Sarah!
Great day back after having to workout from home 2 days. Awesome work 5am’ers!
Oly: Snatch drop/balance 65-75#
OHS 95/95/95/105#
“Squirrel” 12:40 DU/115#
That’s definitely a different beast than Annie with the back squats! Glad I scaled the weight.
5am class killed it!!! Can’t wait for more 🙂
Gymnastics: modified ring dips and 20lb squat holds
Squirrel WOD: 14:05 (modified) 45lb back squats, double single, sit ups
Waiting for the day dropping the weight doesn’t freak me out lol
Thanks Sarah, Pj and Mike!!!!! You guys make getting up worth it!
Great class with Mike as always, worked on Gymnastics and definitely got the ring dips a lot better than I thought – continuing to build the strength! Got 14:58 on Squirrel with a few modifications – scaled the double unders to triple singles and pushups instead of squats….the last pushup was torture!
Thanks Mike, PJ, & Phil for the game of horse afterwards! That was fun, Phil rematch coming!
Awesome work CFRT, Annies evil sister was spicey and you guys killed it. Enjoy the weekend and see some of you guys in the morning to honor the Hotshot’s 19
Worked on oly–used the 35# bar for the first two parts and ended up doing 50# OHS.
Squirrel- capped out with 7 abs and 10 squats left. I think I need to speed up the abs. 65# for squats and triples.
Fun fact: people sometimes think my last name is Squirrel and not Squires. I don’t get it but it happens.
Love the fun fact 🙂
(Emily, I like your fun fact
Oops my post didn’t post correctly….
“Squirrel!”
13:59 with triple singles, ab mats, and 35# bar back squats.
Thanks Mike for the support and coaching during my snatch drops!
I was a complete cluster tonight.
Snatch drops 35, 55
Snatch balance 75
Ohs 85
Squirrel
14:38 singles x3, 75# back squat