14
Apr
Saturday, April 15th
Heads up! Due to the Easter holiday, the gym is only open Sunday (open gym) between 12:30 and 2:00pm.
KHour Partner WOD
“Metal Medley”
For time, in teams of two:
60/50 Calorie Row
40 Power Cleans (135/95#)
20 Burpees over the Bar
60/50 Calorie Row
40 Front Squats (135/95#)
20 Burpees over the Bar
60/50 Calorie Row
40 Push Jerks (135/95#)
20 Burpees over the Bar
Partition as desired. Only one partner may work at a time.
Courtesy of CF New England.
Post time to Comments.
Drop in at NorthEast Crossfit in Eastchester NY:
Strength:
1A. Sandbag hold – 5 x 45 seconds @ 150#
1B. Awkward object over shoulder- 5×8 with 100lb squishy medicine ball
Conditioning:
3 rounds:
60 sec KB suitcase deadlift(70lb KBs, 18/17/20 reps)
60 sec rest
60 sec sandbag carry(100lb, 300/250/250 ft)
60 sec rest
60 sec Ass bike(18/15/15 cal)
Also this wasn’t their normal crossfit class, it was a part of their structure program which focuses more on building strength using unconventional objects
Drop in at NorthEast Crossfit in Eastchester NY:
Strength:
1A. Sandbag hold – 5 x 45 seconds @ 150#
1B. Awkward object over shoulder- 5×8 with 100lb squishy medicine ball
Conditioning:
3 rounds:
60 sec KB suitcase deadlift(70lb KBs, 18/17/20 reps)
60 sec rest
60 sec sandbag carry(100lb, 300/250/250 ft)
60 sec rest
60 sec Ass bike(18/15/15 cal)
Dropped in at Crossfit Aevitas upstate
3 sets of 5 Power Jerks @75%
Used 93 straight across
Hero WOD “Randy”
75 Power Snatches @ 75# for time
Scaled down to 55#, finished in 6:05
^^^Went into this thinking that I could do 75. Really glad I didn’t. Forearms are dunzo.
Dropped in at Crossfit Aevitas upstate
3 sets of 5 Power Jerks @75%
Used 93 straight across
Hero WOD “Randy”
75 Power Snatches @ 75# for time
Scaled down to 55#, finished in 6:05
^^^Went into this thinking that I could do 75. Really glad I didn’t. Forearms are dunzo.
25:03 with Alejo rx
25:03 with Alejo rx
17:43 rx with Patrick
22:03rx with Alice
“Nameless”
OG
Snatch singles @55(5), 65(5), 75(5), 85(5), 95(2)PR
Also threw a few hang snatches in the mix to feel it out.
Yessss on the Snatch Singles!
Team “Jockey” with Josh
Me (Rx), Josh (105)
18:45
Great job Josh!
Team “Jockey” with Josh
Me (Rx), Josh (105)
18:45
Great job Josh!
20 Burpees
40 Hang power cleans 50# dbs
20 burpees
40 front squats 50# dbs
20 burpees
40 Push-press 50#dbs
20 burpees
20:39
20 Burpees
40 Hang power cleans 50# dbs
20 burpees
40 front squats 50# dbs
20 burpees
40 Push-press 50#dbs
20 burpees
20:39
Partnered with JoJo – don’t remember our team name
22:35 rx
Fun wod. Thanks for the push JoJo!
No crying – rx+
22:35 RxStrong
W/Roberts
You did awesome!!!
Fun one 😉
Greenwich Crossfit
Partner wod:
Row 3K
50 squat cleans 135/95
50 burpee pull ups
50 power snatch 135/95
Finished at 30 min cap with a few snatches left
Did not finish, capped at 30 min? 😉
Correct sir, that’s what I meant to type but failed miserably.
** That’s one of the reasons I married an author.
Greenwich Crossfit
Partner wod:
Row 3K
50 squat cleans 135/95
50 burpee pull ups
50 power snatch 135/95
Finished at 30 min cap with a few snatches left
Did not finish, capped at 30 min? 😉
I forgot our time (19 something ?) w Lauren @ 70
That was a tough one – impressive all you RX ladies on this one !!! ????????
7 rounds for time:
3 back squats @ 275
15 ghd sit-ups
– 16:16
CP inside loop- mile splits
7:28
7:57
7:50
7:54
100 push-ups for time
5:29
OG: rowing intervals 10×1:00, 1:00 rest
Best 24/worst 18
OG: rowing intervals 10×1:00, 1:00 rest
Best 24/worst 18
OG
Power Snatches
75 | 85 | 90 | 90 PR
Squat Snatches
85 | 90 | 95 | 100 PR match | 100 | 105F | 105F | 105F*
* Was getting under 105, so it will happen soon.
OHS
95(triple) | 105 (triple) | 110 | 115 | 120 PR | 125 PR
OG
Power Snatches
75 | 85 | 90 | 90 PR
Squat Snatches
85 | 90 | 95 | 100 PR match | 100 | 105F | 105F | 105F*
* Was getting under 105, so it will happen soon.
OHS
95(triple) | 105 (triple) | 110 | 115 | 120 PR | 125 PR
22:03 rx with Liz
OG Wendler, Week 2
Introduce Mama P to the ‘Trop: Rx
Back Squat: 115×3-130×3-145×8
Deadlift: 135×3-150×3-170×11
Bench: 70×3-80×3-90×7
Accessory: 7×5 strict pull-ups
WOD 19:53 @70 with Amanda
Cash out with JoJo:
10 Min EMOM Overhead Squat – first 5 sets with 3 reps, second 5 sets with 5 reps and two 30 second holds
10 Min EMOM Push-ups – 10-10-7-8-6-6-5-5-7-6
WOD 19:53 @70 with Amanda
Cash out with JoJo:
10 Min EMOM Overhead Squat – first 5 sets with 3 reps, second 5 sets with 5 reps and two 30 second holds
10 Min EMOM Push-ups – 10-10-7-8-6-6-5-5-7-6