19
Feb
Saturday KHour, February 20th
Announcement: Open gym tomorrow (Sunday) will take place between 11:30am and 2:00pm.
The gym will close at 2:00pm.
WOD:
20, 16, 12, 8, and 4 reps for time of:
Kettlebell Thrusters, 2 x 24/16
Chest to Bar Pullups
Post time to Comments.
Announcement! The Open begins in one week:
1st WOD Announced – 2/25 @ 8:00pm
16.1 at Metropolis – 2/27, all classes
Drinks at 5 Mile Stone – 2/27 @ 8:00pm
19:37 Rx
14:44 @ 16kg
Yesterday
10 min amrap
5 power snatch 135/95
10 toes to bar
15 wall ball shots
As soon as the 10:00 hits, take 6:00 to find your 7 rep max front squat from the floor.
Metcon: 5 rounds + 21 reps (scaled snatch to 75lbs)
Front squat: 143lbs
Push press 2-2-2-2-2
103,108,113,118,123
2 touch and go power cleans. Every :30 for 20 rounds.
All done at 113lbs
2k row time trial
8:45.5. Not my best.
EMOM x10: 5 strict pull-ups + 3 strict ring dips
Took off minutes 5,7,9
15:36 SS (severely scaled is the new scaled)
Red band for C2B…with pullups here and there
12Kg
Go Rx-ers. impressive.
17:47 rx’d
That was the worst. I did not enjoy the thrusters.
16:58 rx’d
Cash out: 3x (20 ghd sit-ups/10 hip extensions)
10:07 RX…ugh
11:33 rx’d
Solid open prep wod. I enjoyed the thrusters.
18:29rx
Thrusters got heavy, both hands ripped, new movement to learn, overall a good K hour
Did everyone sign up for the open?
Manasquan Mid-Winter 2 Mile Beach Run
13:26
I should have expected that 800M was actually going to be through the sand.
14:07 @12kg with 1/2 # of pull ups.
Tough one!
Open Gym
Wendler Week 1 Deadlifts
10×103, 8×110, 6×115,
5×118
5×135
4×154
Back Squats
5×3 125#
GHD
5×5 with 30s rest: 3:01
15.27 at 16kgs with regular pull-ups. Felt good to be back at El ‘Tropicana after two months in London town. I’m still awful at crossfit though.
3 rounds NFT:
30 ghd sits
30 ghd hip and back ext
8 MUs