Jul25
warm-up: dynamic/3 rounds of: shoulder triplet-10 burpees-10 sit-ups-
10 supermans-sampson stretch
WOD: Fran 21-15-9 reps of:
thruster
pull-ups
post WOD: skill work Handstands
Think you know what the ladies of CFCCT are talking about…
post your captions to comments.
CF Moms in the house
doing their own thing…freaken rebel moms
Annie 8:50 25lbs
Lauren 4:30 25lbs
Jen 8:41 25lbs
Joan 5:38 25lbs
Mark 8:18 45lbs
Georgie 8:01 25lbs
Jeremy 8:35 45lbs
Joey 7:56 95lbs ring pull-ups
Caitlin 4:50 35lbs
Jul24
warm-up:dynamic/3 rounds of: shoulder triplet-50 jumprope-10 push-ups-10 sit-ups-10 supermans-10 mountain climbers-10 pvc push press
Skill Work: Split Jerk 5 sets of 3-3-3-3-3 reps
WOD: 21-15-9 reps of:
box jump/step-up
kettlebell swings
knees to elbows
Jon visiting from Pioneer Valley CrossFit
Annie 35lb KB 8:04
Joey 44lb KB 4:51
Caitlin 35lb KB 6:02
Mike 44lb KB 8:43
Jen 35lb KB 10:17
Mark 44lb KB 5:20
Joan 26.5lb KB 6:30
Georgie 35lb KB 8:11
Jon 53lb KB 9:09
Mindy 35lb KB 7:31
Jul23
warm-up: dynamic/3 rounds of: shoulder triplet-10 overhead squats-10 push-ups-
sampson stretch-10 pull-ups-50 jumprope
skill work: pvc turkish get-up 3 sets of 5 reps
WOD: for time:
Row 2000m
Welcome Frank
Annie 9:05.9
Lauren 9:05.2
Mindy 9:19.4
Caitlin 10:28
Joey 7:59.2
Frank 4:03(1000m)
Jen 11:48.1
Alex 8:42.7
Jens 5:46.3(1000m)
Joan 5:38(1000m)
Georgie 9:33.3
Tom 8:12.6
Jul23
warm-up: dynamic/3 rounds of: shoulder triplet-10 push-ups-
10 mountain climbers-10 walking lunges-50 jumping jacks
skill work: split jerk
WOD: 5 rounds of:30 squats15 sit-ups15 supermans
Annie 10:48
Alex 7:36
Joey 6:51
Caitlin 8:02
Clover scaled
Mike 9:40
Joan 9:36
Mark 10:10
Rox 13:29
