Warm Up and Mobility
Gymnastics/Skill 3 RNFT 5-10 Strict Pull Ups Max Hollow Hold (If overhead position is fried, pick two Goat movements) Oly Snatch Drops 2×2 Snatch Balance 2×2 OHS 5 x 3 “We got A Rat” AMRAP 8 8 x Front Squat 165/115 8 x Hand Release Push Ups 18 x Lateral Bar Hops Favorite Workout Hey CFRT, just a quick post with a fun question. What is your favorite workout? Doesn’t have to be a CrossFit one, just one that you enjoy the most. Let’s hear from you Rail Trailer’s!
Its tough to pick just one favorite WOD, but I’ve recently been introduced to a “newer” one that kicks my A$$$$$ every time!!
“The Ghost”
6 rounds of
1min Row (for calories)
1min Burpees
1min Double Unders
1min Rest
Add total reps for score
You’re Welcome!!!
Yeah, I remember that one Phil. I only did 3 rds of it back in June because I was tapering for the death race. All 6 rounds must really suck! Thank you (you know we’re gonna have to do it now:)
That looks gross Phil!
I really enjoy rock climbing and the trampoline park.
Ummmm….trampoline park. Yes please.
Great 5am class today, TGIF!!
Gaff, I thought I had your movie after “Rise Fast” but after “Cranberry juice” and “We got a rat”, I know it. Nice choice. It was funny, the theme song even came on during class today (extra hint).
Gym – strict pull 7×3, hollow hold
“We got a rat” – 5 + 15 (mod 105#)
Have a great weekend everyone. Hope to be there Sunday to throw in a few burpees (or few hundred:)
OHS – 135/155/175/195/205
These felt really really good today. Thanks pj for the tips!
“We got a rat”
3+9 RX
I didn’t realize it at first but my legs were smoked after the OHS. My first set felt good but the 165# got very heavy after that. Still a great wod. Good job 5am. Thanks pj & Sarah.
Outstanding OHS numbers Chris!
Damn! I had no idea you were OHSing that much weight. I just saw a ton of plates. Simply awesome Chris!
Gym: Ring rows x 10 and hollow rocks
“We got a rat” – 6 + 8 65# 1 round strict, remainder on knees
Thanks PJ!
Oly
Snatch Drops 2×2 35, 45
Snatch Balance 2×2 55, 65
OHS 5 x 3 worked up to 90#
“We got A Rat”
5+10 85# and 1 abmat knee pushups
I finally got the movie!!!!!
Worked on my gymnastics since I can’t squat yet!!!! Did the hardest ring row and jumping pullups. We got a rat got 4 + 15 rounds did low hang cleans 125# and only 11 jump overs!! Definitely feeling like the extra mobility work is paying off!
OHS- got up to 75# and we got a rat – 3+12 rounds with 65#
OHS 5 X 3 – 95,115,135,145,155
We Got A Rat: 5 + 2 (#115)
Great work 6 pm! Great coaching Team Burnes.
Enjoy the night.
Oly: OHS–55# which i did last time too.
We Got a Rat: 4 rounds +15 (55#, mod pushups, 12 jumps). Thanks for modifying for me Mike–I actually think next time I can do the rx # of lateral jumps. Starting small was a good idea, though. It kept me moving. I liked this one too!
Happy Friday, everyone.
Favorite workout….has to be any of the carry movements in strongman. Yoke, kegs, farmers, I love ’em all. Stone to shoulder too. Ok so anything strongman related really.
Didn’t get too far with OLY tonight but worked up to 85# on my 5×3 OHS. Only got 3 rounds in.
We got a rat 3+16 with 95#. Did knee push-ups and 30 single unders. Foot is feeling terrible the last couple of days. 🙁
Great work 6pm! Nice to see some morning peep faces!!!
Joined the 6pmers tonight. Walked in seen Gaff.. Well enough said.. We all went HAM tonight!