27
Nov
Monday, November 28th
Strength
Squat
3×5
Conditioning
Every 3 minutes for 5 rounds:
1 hill sprint
10 strict pull-ups
Post results to Comments.
Strength
Squat
3×5
Conditioning
Every 3 minutes for 5 rounds:
1 hill sprint
10 strict pull-ups
Post results to Comments.
Ladies of Metropolis! Come Join us for a drink on Friday night (December 2) at Third Ave Ale House on 3rd Ave and 92nd St! Join us for the WOD at 6pm if you want, or just meet us at the bar!
See the Facebook Event Page for more details: https://www.facebook.com/events/1122061304555904/
ALL – it’s that time of year again – to eat, drink, and be merry with all of your fellow crossfitters!!! Along with our annual holiday social (details TBA) we are doing another Secret Santa! Sign up is below. The random drawing will be happening in 2 weeks so get involved!
https://www.elfster.com/exchange/view/20830720/1a0e2a/
265
Squat 165, WOD w/ 5 ring pull-ups each round
Squat 3×5 #150 (5lbs increase from 11.17)
WOD: 20 cal row (no running)
Accessory work:
Ring muscle up band transition work
3×5
Back Squat: 215# (10# less than last time, everything felt heavy this morning)
Conditioning: full hill sprint + 10 strict pull ups x 5
Squats 3×5 @ 210. 5# more than last time. Leaning too hard on right leg
WOD scaled to 5 strict per round. No hams left on 5th run
Squats 113-113-133. Think I can go heavier without much issue next time…
Scaled to 5 strict pull-ups with two red bands, can still barely get all the way up!
Back Squat 3×5 #105
WOD scaled to 5 pull ups with thick green band
BS 3×5 @165#
1 hill sprint and 5 pull ups each round.
Squats 100, 2 lbs more than last time and a PR! 25 cal row instead of the run, 5 banded pull-ups (skinny red and medium red), not very strict toward the end.
TRIPLE DIGITS!!!
BS @ 145# (5# heavier than last time)
Metcon – hill sprint with 10 blue banded, strict pull-ups
~30-40 seconds to spare for each round
a)
4×9 FS,165
Hspu – 7-6-5-4-3-3-2
b)
3 rounds
7 muscle ups
30 ghd sits
– 8:34
Hurray GHD!
Caishout: 30 hip-back ext
drop in? or did you buy one?
Dropped in at CrossFit Bangor. Nice big warehouse spot. One sad ole neglected rusty ass ghd in the corner with my name on it. “Hey old fella, let’s be friends”
That’s really sweet…..
bs 245
metcon
– 10 pullups every time, first round in 1:46, last in 2:33
225 bs across
Wod
10 down to 1 deads 255#
1 up to 10 pull ups
Courtesy of crossfit norwalk.
18:55
Pulled sumo; pull-ups strict-ish
Back squats 4 rep max 296, 315,335, 345
Power snatch 45sec on rest 2:15 x 5 rounds
10reps every round @120lbs
Metcon 12 min Amrap
15 thrusters 95/65
15 Kipping hspu
1000m Row
2 + 16 Rx’d
4/3/2/1 minute AMRAPs with 1 minute rest between
With 45# dbs
5 Deadlifts
5 HPC
5 PP
4+6/3+3/2/1+6
5×5 Bent over row w/ 45# dbs
BS 200
153 BS
Hill sprints / banded pull ups 4x
Deadlift 4 rep max
305-325-345-365
Power snatches @120 .45 secs on 2:15 off for 5 rounds
9-9-10-10-10
Metcon: 12 min Amrap
15 power snatches
15 hspu
1K row
1 round + 30 reps and 552Meter row
BS 265#. Hips felt good. Lower back did not
BS @ 143
5# up from 11/14
bs: 105
WOD: 5 hill sprints with 5 pullups on the red band
1. Front Rack Lunges at 95: 6-10-10
2. 20 ab mat situps + 4 strict pullups a round
BS 3×5 @ 275
WOD – 10 pull ups per round unbroken except last
BS @ 165# lower back no bueno
– 10 push-ups after each set
Mod wod – 5 rounds
12 cal assault bike
5 strict pull-ups
5 rep x 3 Back Squat 103#
Wod using band to assist pull ups. Legs tired from back squats.;)
185lbs (3×5)
back squat 3×5 @ 175 pretty crappy towards the end
damn hill — did ring rows from the ground 5 each round
3×5 bs @ 315
3mins 5rds
20cals assault bike
10unbroken strict pu. except for last round, wasn’t happening. the burn was real.