Phil and Crystal
Warm Up and Mobility
5oom Row
Rest at least 10 minutes
400m Run
“Tuxedo T-Shirt”
21-15-9
Ring Dips
Push Jerks 95/65
10 Minute Cap
For not even being officially open a week, the post comments have been unreal! I am so pumped by how many of you post daily. You guys put out how your doing on WODs and what you need to work on. When you take rest days or go away still post. We would love to know what you are up to, working out or otherwise. You show support for each other by commenting others post. This will keep us connected as a community as we may not see one another on a daily basis. When someone new walks in, everyone introduces themselves and makes them feel welcome. You, the members are the heart and soul of this community. And we are strong thanks to you! Lets keep this going CFRT!!!
500m row 1:25.7
400m run 1:38
Tuxedo T-Shirt 8:06 jumping ring dips / 75# push jerks
New PR on the rower, poured it on there so my run suffered a bit. Scaled down for the WOD to make it under the time cap, good thing I did cause after the max effort row and run it was a whole different animal!!! Arms and shoulders are smoked…
Awesome work today, Scott. You CRUSHED that row!
500 m row – 1:41.8 (PR)
400 run – 1:26
Tuxedo t-shirt 6:30 Rx
Great job 5 am! Thanks for the ring dip tips PJ & Mike.
Gaff you were a BEAST with those dips and push jerks! Awesome job!
Rest day today. A little extra sleep this morning was nice. See you guys tomorrow a.m.
500m row 1:52.9…1 sec slower than pr
400m run 1:29…many seconds slower than pr 🙂
6:26 with 55lb push jerks and 15-12-9 dips with red band and then dips from a bar
My triceps hate me
Everyone’s triceps are gonna hate them after today… great work!
Lots of water and recovery:)
Row: 2:03.5, run: 2:15, WOD: 4:15 45# push jerks, did 12-9-6 box dips. Thanks for all the help Sarah! I had fun today!
Got smoke checked today! It probably had something to do with the fact that I had ice cream for dinner the night before haha. I won’t be making that mistake again.
1:30.5 Row PR
1:22 Run ( first time I timed it )
9 something Tuxedo with mostly jumping ring dips and 65# push jerks 15-9-9 MOD
2:25 Row
2:12 Run
8:30 WOD
Jumping Ring dips
65lb Push Press (Haven’t been formally trained in push jerk)
500m Row – 140.2 (first time trying that!)
400m Run – 1:14
Tuxedo T-shirt – 7:29 75#
After today’s workout will have to wait and see how my tri’s feel to see if coming tomorrow. Great job 5amer’s!
Row: 1:43.8
Did not run due to my injury still…wanted to but was Krystal’s cheerleader!
Tuxedo T-shirt – 5:11
Did Ring dips with blue band – should have gone to red a little to easy
Worked with 75# on the push jerk – definitely a good idea to go without the RX for this time!
Thanks for the tips Sarah, definitely need to keep tweaking! And no not Twerking!