Warm Up and Mobility
Gymnastics/Skill 3RNFT 5-10 C2B 5-10 Wall Squats Oly Warm up/Skill (HH+H+Sn) x3 (1+1+1) x 3 OTM 5 High Hang Power Snatch+Hang Power Snatch+ Snatch “Liquid Lunch” With a 12 Minute Running Clock perform 1 Minute to Complete 5 x OHS 135/95 1 Minute to Complete 10 x Power Clean 1 Minute to Complete 15 x DeadLift Repeat for a total of 4 times Enjoying your “off time” As much as we all love coming to the box on a daily basis it is equally important to spend quality time with family and friends enjoying life outside of the box. It can be fitness related or a simple as a relaxing day watching a game with friends. What is your favorite way to relax? Or how do you like to spend your weekends?
Oly work: 85#
Liquid Lunch: used #105
Great work 5 am. Thanks for the snatch coaching Mike, I feel like it’s improving every session.
Enjoy the day.
Oly: Snatch Complex 115#
Liquid Lunch: 135#
Agree with Gaff, form on the snatch is getting way better. Also, got a great tip from PJ today on the OHS. Great morning!!!
I FISH most of the time on my off days
Great work today 5am. I completely agree with gaff and Dave about the snatch.
Snatch work 95#
Liquid lunch
125#
Worked on pull-ups this morning. Always a pleasure 🙂
“Liquid Lunch”
Used 75#, should have tried 80-85 but never a bad idea to go lighter and focus on good form.
Thanks for joining me this morning Rita!
That’s right!
I spend time with my family, go out with my sister or my friends.
Liquid Lunch–used 55# and did overhead squats. I”m glad I did!
I also just wanted to say that today especially I’m extra grateful for CFRT and my crossfit friends 🙂
Gym-working on my pull ups
“Liquid Lunch”
35# wish I used more weight between 50-60 but wasn’t sure with the overhead squat but definitely could of handled it!
Pull ups and wall squats this morning.
“Liquid Lunch” – 55#
Fun morning with Kirsty! 😀
Workout from Shamghai, China. Hot and muggy here and some major jet lag. Typhoon tropical storm coming through
2 miles on the treadmill.
20 Burpees and 20 KB air squats for time.
Overhead shoulder press work.
Hope all is doing well at CFRT! Congratulations to everyone this past weekend on all of your great accomplishments.
Oly-65# still working on form before I want to move up in weight, but I’m finally getting comfortable with it!
Liquid Lunch-85# PC & DL. Did KB snatches at 35# instead of overhead squats.
Congrats Crystal on your pull ups! That was awesome to watch
Looked easy on paper, ha! Awesome work today everyone, see everyone at the white board!
OLY – 65#
Liquid Lunch: 85# OHS, PC and DL
Good work everyone!
Late posting as usual!
OLY tonight but stayed light at 55#. Been burning the candles at both ends lately so running on fumes as far as sleep.
Liquid Lunch – 75#
Felt awkward on the OHS but thanks Coach Mike for getting me set up correctly on that last set.
For any new crossfitters on here, whenever you look at a wod and say to yourself “that’s not too bad” prepare for hell!!! I loved this one but that last round was definitely tough. Great work 7pmers!!!
And apparently my name is now Kelly F LOL
This is the third time I am writing this post. Holy crap so frustrated. It keeps disappearing.
OLY @55#. Not a lot of sleep this weekend so felt pretty tired
Great wod but that last round was tough. Great work 7pmers!!!
I made a typo and ended up Kelly F. My original comment disappeared so that made no sense I’m sure lol
Hi Mike,
Thanks so much for working with me last night to put together a one-armed WOD. I was shocked that I got such a good work out that way.
Laurie
No problem Laurie, we can do that for most WODs! 🙂