8
Apr
Saturday, April 9th
⊗ ⊗ Throwdown! ⊗ ⊗
3 rounds for reps:
Minute 1: Power Snatch, 75/55
Minute 2: Overhead Squat, 75/55
Minute 3: Deadlift, 155/105
Minute 4: Front Squat, 95/65
Minute 5: Power Clean, 95/65
There is a strict 5 burpee penalty for dropping the bar. Don’t drop the bar.
Rest 1 minute between rounds. Post total reps across all rounds to Comments.
Best. Day. Ever.
102 – That is how you lead the team to victory!
What about second and third round?
Power Snatch 15-13-13
OHS 14-12-10
DL 15-16-16
FS 10-6-5
PC 16-16-15
Total 192
PS: 14-12-12
OHS: 14-12-14
DL:15-15-15
FS: 15-15-15
PC: 12-13-14
Total: 207
LET’S GO RED TEAM!
1: 20-16-18-15-11
2: 14-10-14-9-10
3: 10-10-10-10-11
Round 2 needs improvement Rx’d at 188.
173 rx
68/41/39
148 Rx
74/65/58
197 RX
So sad to miss this! In Hudson, NY until later tonight. Go red team!
I went to Railroad Crossfit in Hudson, NY. Great gym, highly recommend if you’re ever in the area. Excellent coaching and a welcoming community. Also some of the dudes and ladies are crazy strong. The dudes were squatting 400+ lbs and butterflying chest-to-bars like it was nothing.
Strength – find your max strict press: 85# (PR).
WOD (conditioning)
50 calorie row
40 shoulder-to-overheads at 65/95
30 box jumps
Surprisingly the hardest part was the S2Os. Finished in 9:20 (Rx). Fun WOD but a killer.
174? I forgot.
Was worried about my back when everyone at 8:30 was complaining about theirs. No back issues, but couldn’t breath the entire wod. Kept all DL’s at 10 to stay safe.
197 RX
3 mins cryotherapy
209 (92-65-52)
My front-squats were weak sauce. Chris is a monster.
I’m EWODing tomorrow, 10:30 from the gym, hill sprints with a twist!
15-20-25-18-22
13-20-20-15-15
11-18-17-14-16
Total: 259
Yummy
16-15-20-14-15 = 80
13-14-16-11-12 = 66
13-10-15-11-12 = 61
Total 207 rx’d
Great job Green Team!
Remember that time you told me you weren’t going hard this workout?
That was me taking it easy Kim! Lol. I didn’t jump off the ground for any of the lifts. 🙂
208 (73-68-67)
Thanks to Brian for staying to count/cheer me on during OG!!
OG:
Stiff leg DL’s: 5×10 @ 95#
5×3 push press @165# (5 strict T2B in between each set)
3 rounds NFT: 12 GHD’s w/ 10# plate, 10 back ext (a few MU’s mixed in as well – hit or miss today)
181 (61,65,55)
212 Rx, woof!
156 rx’d
Can’t believe I beat Dale! 😉
Sorry to the green peens for the no-show. Couldn’t make it in today.
5×5 strict press – 105#
15 min EMOM (sort of)
2 min for 1 round DT @95
1 min for 12 kbs @ 53
5 sit-up penalty for each time the bar drops. Did 25 sit-ups (1 drop per round between cleans and presses)
201 with Derek the menace.
159 w/ seda the shredda! thought 75 per was achievable until the ole back started on fiya.
small win getting 10ohs per round and feeling ok about positions. fun!