2
Apr
Sunday, April 3rd
Endurance WOD today at 10:45! Meet at 90th and 5th!
Skill
Every 90 Seconds for 5 Rounds:
Max handstand hold, freestanding if possible
WOD
As many rounds as possible in 15 minutes:
7 back squat, 225/155
14 handstand pushup
50 double under
Post rounds + reps to Comments.
Oly Class
Jerk
10 Minute EMOM
then
Overhead Squat
3-3-3-3-3
If you’re running a few minutes late for the EWOD we’re going to be warming up just inside that entrance of the park on the dirt path that surrounds the reservoir. If you’re more than a few minutes late you’re SOL.
WOD: 3 + 13Rx, strict HSPU… Squats definitely felt heavy today. Would love to rep out 10s at this weight.
Sunday Funday @empirestatecrossfit
Front squats 3 reps
205, 225, 245, 255, 265, 285
Metropolis Wod 15min amrap
5 rounds + 7 back squats Rx’d
Oly:
Jerks 155(3)-165(3)-175(3)-185(2)-195(2)-205(FAIL, FAIL)
Breaking a deuce for the first time got in my head. Soon enough.
OHS 135-145-155-155-165(2)
My hip flexors were still sore from the long run so I was having trouble getting out of the hole.
EWOD!!
Intervals running between everyone, distance unknown. Great job everyone! I’m happy people came out despite the cold and wind.
Oly:
Jerk Singles EMOM: 95×2, 100×2, 105×2, 110×2, 115(f), 115×2, 120 (fx2)
OHS Triples every 2 mins: 95-100-105-110-115(f the jerk twice)
shoulders feeling weak today
EWOD:
3 miles in 27:15. Thanks Dan for organizing and running with each of us! Very cold and windy indeed.
Oly
15 min Jerk EMOM
Started at 83, worked my way up to 128# which tied my PR
OHS triples – up to 103#
EWOD
3 miles including Harlem freaking Hill
33:27
Was sweating too much to offer free hugs to Villanova fans.
Oly – Jerk 15 min EMOM – 155(3) 165(3) 175(3) 185(3) 195(2) 210(1)
OHS 3×5 – 135(3) 155 165 failed on 3rd.
WOD – shoulders burnt so modified to
7 BS @ 255 / 21 push ups / 50 DUs – 4 rounds
Rum punch + hot tub. 5 rounds. Rx
Mainsite Wod from 2/3/16:
Deficit Deadlift (45’s) 3-3-3-3-3
255-265-275-285-290
10m Emom Muscle-Ups
4 every minute
3 RFT of
15 Back squats -95#
30 Double unders
45″ handstand hold
16:08
Dubs are getting better- stringing more together but still a bit broken.
Kipping on the bar fun post workout.
5×5 squat
195–>215 in 5 lb jumps
10 min emom
2 ring mu
Max unbroken on the last min. Got 5
10 mim EMOM Split Jerks
83-93-98(2)-103-108-113-118-123-128(f)
WOD w/Brian
30 sit ups – 21 KBS (16Kg)- 21 Box Jumps
30 sit ups – 18 KBS – 18 Box Jumps
30 Sit ups – 15 KBS – 15 BJ….to Round of 3
16:25
Romanian DL’s 8×4 @ 75#
Front Squats 5×5: 135/145/155/165/175 (7 back extensions between each set).
Wod with Lisa (only did about 8 sit ups last round as my ass was ripping open). Finished about 30 seconds after her.
21-15-9
Muscle cleans @135
Strict hspu
14:30
10 emom
2 muscle ups and 4 muscle ups on the last minute
Snatch grip deadlifts 5 reps
135-155-185-195-205
Strict press, 5×[email protected]
Push press, 5×[email protected]
Push jerk, 5×[email protected]
Cash out:
50 strict T2B
Weighing in at a svelte 190 this morning. In the market for some skinny jeans.
OG
10 min snatch EMOM
125(3)-135(3)-140-145(f)-150-155(f)
7×3 FS
175-185-195-185-195-205-215
21-15-9
GHD & [email protected]#
Glute-Ham Raise Practice