26
May
Saturday, May 27th
Heads up! Murph is this coming Memorial Day Monday at 10am. As usual, we’re meeting at the Arthur Ross Pinetum, and picnicking after! Bring food, water, and your toughest game-face!
The gym is closed Sunday so you can rest up!
KHour WOD
“Best Friends Forever”
For time:
Run 1000m together
50 total thrusters, 95/65
Run 800m together
40 total thrusters
Run 600m together
30 total thrusters
Run 400m together
20 total thrusters
Divvy up the thrusters as desired.
Run together, at the same pace, every time. Hand-holding is optional.
Post time to Comments.
Anyone want to be my hand holding partner at OG?
🙁
solo wod: 3RFT 250m row, 12 cleans 65#, 21 push ups – 9:50
I would have! Had to work today ????
22:30 with Lauren, 115 for me, rx for Lauren
— unquestionably good combo
Great combo! Thanks for the encouragement!
Couldn’t have done it without you! That was brutal!
29 flat RX with Alejo. Ooofta
1k row
20:45 rx with Alice
Dream team!
Metropolis Angels w Kim and Angel
Rx
75-60-45-30 Tbrusters, sets of 5
In 29 minutes flat!
I’m all about that 1:2 work/rest ratio ????
Metropolis Angels w Kim and Angel
Rx
75-60-45-30 Tbrusters, sets of 5
In 29 minutes flat!
I’m all about that 1:2 work/rest ratio ????
22:30 with Matt, RX+ for Matt, RX for me!
22:30 with Matt, RX+ for Matt, RX for me!
Greenwich CF:
Murph: 42:08 rx’d
Very sweaty, packed house, good times. Looking forward to a nap.
3 mile run and then some hollows.
Florida is flat and hot. Running in heat without hills might be the worst thing ever.
3 mile run and then some hollows.
Florida is flat and hot. Running in heat without hills might be the worst thing ever.
Best frenz forever Rx for me.
I think 30 mins flat with new guy Ry. Thank you for being a friend.
Best frenz forever Rx for me.
I think 30 mins flat with new guy Ry. Thank you for being a friend.
20:45 rx with Liz!
PM OG
Max effort OHS at BW (115#) – grip just barely inside snatch grip
—10 reps
5×5 Front Squat
—115# across
Team “MiSo Strong” with Sol
22:35 Rx
Nice work partner!
Team “MiSo Strong” with Sol
22:35 Rx
Nice work partner!
23:40 rx with Ed
23:40 rx with Ed
PM OG
Mini-“Robbie” 10 min amrap:
8 Freestanding HSPU
1 L-Sit Rope Climb
— 5 + 8, RIP Robbie
Clean Pulls
5×3 @ 275
PM OG
Mini-“Robbie” 10 min amrap:
8 Freestanding HSPU
1 L-Sit Rope Climb
— 5 + 8, RIP Robbie
Clean Pulls
5×3 @ 275
0:00-7:00
800m run
Max power snatches @115
30 reps
Rest 3 min
10:00-14:00
400m run
Max thrusters @95
31 reps
I thought you had a mile in there somewhere?
0:00-7:00
800m run
Max power snatches @115
30 reps
Rest 3 min
10:00-14:00
400m run
Max thrusters @95
31 reps
I thought you had a mile in there somewhere?
OG
Front squats: 5-5-3-3-3-1-1-1-1-1
140,145,160(3×3),165,170,175,180,185(pr)
Legs. Fried.
Any of you ‘Tropsters interested in a little “get outdoors, swim, hike, rock climb, campfires, wod, eat good food, super rustic” type retreat this fall in the White Mountains of New Hampshire??
We did one a few years back and people really dug it.
Shoot me email/text/old fashioned voice call/smoke signal if interested.
Any of you ‘Tropsters interested in a little “get outdoors, swim, hike, rock climb, campfires, wod, eat good food, super rustic” type retreat this fall in the White Mountains of New Hampshire??
We did one a few years back and people really dug it.
Shoot me email/text/old fashioned voice call/smoke signal if interested.
Tabata
Pullups
Dips
Lsits (ish)
Tabata
Pullups
Dips
Lsits (ish)
Sunday EWOD:
5 x 1/4 mile repeats
DTM: 1:18/1:19/1:21/1:22/1:26
EEC: 1:47/1:43/1:33/1:34/1:29
Try and figure out who dogged the first two runs…
Cash-out:
4 rounds
Max strict HSPU: 10/9/8/8
1 Minute Plank
Crossfit DImensions – Delray Beach
Saturday:
Strength:
Bench Press:
5 x 5 @ 80% – done at 195
Superset: 10 Pendlay Row
WOD: 2017 Regional Event 4
10-12-14-16:
T2B / Double KB Deadlifts 53/70
**Start every round with a 60-Ft. Handstand Walk (subs = 2:1 bear crawl, 100 handstand steps, or 1 minute handstand hold against wall)
Subbed bear crawls
15ish min
Sunday
Strength: PRESSING:
EMOM for 8 minutes:
2 Push Press + 2 Power Jerk + 1 Split Jerk + 1 Thruster
Done @ 135
WOD: 4 RFT:
200m Run
10 Front Squats 95/135
200m Row
10 Front Rack Lunges 95/135
18:40 – runs in the heat after lunges = brutal
Tomorrow – Hot Hot Murph