Saturday, April 15th

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.

35 Responses

  1. Mike Wask

    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)

    1. Mike Wask

      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

  2. Mike Wask

    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)

  3. Kim

    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.

  4. Kim

    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.

    1. Rekas

      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.

  5. dtm

    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

  6. dtm

    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

  7. Roberts

    Partnered with JoJo – don’t remember our team name
    22:35 rx

    Fun wod. Thanks for the push JoJo!

    No crying – rx+

  8. BAston

    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

    1. BAston

      Correct sir, that’s what I meant to type but failed miserably.

      ** That’s one of the reasons I married an author.

  9. BAston

    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

  10. amandajnz

    I forgot our time (19 something ?) w Lauren @ 70

    That was a tough one – impressive all you RX ladies on this one !!! ????????

  11. heidi_w

    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

  12. heidi_w

    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

  13. Alice

    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

  14. LaurenMargaret

    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

  15. LaurenMargaret

    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