Sunday, January 14th

13
Jan

Sunday, January 14th

Heads up! Due to MLK Day, Monday’s (tomorrow) schedule is:
10am class, 11-12:30 Open Gym, 5pm and 6pm classes only.

Oly WOD

2 Clean Pull + Hang Clean + 2 Front Squat
1-1-1-1-1-1-1-1-1-1

CrossFit WOD

Weighted chest-to-bar pull-up
1-1-1-1-1 reps

Weighted dip
1-1-1-1-1 reps

Row 2k for time

Post loads and row time to comments.

21 Responses

  1. robseda

    Some things
    4×10 #45 dumbbell bench
    3×20 ring push ups
    3×10 bent over rows (each side) #16kg
    Messed around with some sdhp with the kb focusing on flat back

  2. Lina

    Oly WOD
    2 Clean Pull + Hang Clean + 2 Front Squat
    1-1-1-1-1-1-1-1-1-1
    Lina(85,95,95,95,95,95,95,95,95,95,100fail 95 did it)

    1. Lina

      CrossFit WOD
      Weighted chest-to-bar pull-up
      1-1-1-1-1 reps Lina red band
      Weighted dip
      1-1-1-1-1 reps Lina just practice
      Row 2k for time Lina time 8:36 ????

  3. Ashley Moduno

    Oly with Kimmy-bear
    95×2 – 105×2 – 115×2 – 125 – 130 – 135 – 140

    Did ring rows for the weighted stuff due to shoulder pain

    2k row: 9:06 Thank you Ada!

  4. Rekas

    Oly with Lauren
    85,85,85,95,95,95,100,100,105,110 cominnn backkk

    Crossfit
    Weighted c2b: bw,2.5,5,6,7.5
    Weighted strict dips: bw,2.5,5,7.5,10
    2k row: 8:12:0 pr

  5. dtm

    10 Minute AMRAP
    5 Push press, left arm 50# db
    5 push press, right arm 50# db
    20 air squats
    11+2 URx

    EEC only used a 20# db so she probably did 20 rounds.

  6. Alice

    2 Clean Pull + Hang Clean + 2 Front Squat
    110×2 – 115×8

    Weighted Strict C2B:
    5 – 5 – 6 – 7.5 – 10

    Weighted Strict Dips:
    7.5 – 12.5 – 18 – 23 – 28

    2K Row – 8:31.4 (pr)

  7. OG:
    Friday’s WOD w/ Power Snatch instead of Squat Snatch
    6 + 22 135# (needed 15 more seconds to complete the 7th round which I easily could have gotten w/ better transitioning and getting the exercises right the first round. Dubz felt good. Lungs did not)

    c2b
    10# dumbbell between legs
    Ring Rows:
    25# dumbbell between legs