20
Jan
Sunday, January 21st
Our Double Under Clinic is today (Sunday) during open gym from 12:30 to 2:00pm, don’t miss it!
Oly WOD
3 Position Clean
1-1-1-1-1
Clean Pull
3-3-3-3-3
CrossFit WOD
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Almost Fran 9:57 @65
Pull up 15-9-6
Close!!
3 pos cleans
175-185-190-195-205(f on the high hang)
Just missed the last one. Woulda had 200????
Pulls up to 235
Ass bike with Denise
360 total cals / 10 total miles
5 rounds, then we both did a full minute sprint each at the end.
This was fun.
Almost all under 2:00, except for that 40 seconds round where I hit between 2 and 2:05. Fastest 1:34.
Row – kept average under 2:00/500m pace
So spicy!!
75 GHDs
25 hip exts with Katie
Oly fun with Ashley
140# clean complex, 185# clean pulls
Rowing wod
Participation points ????
Total meters was 33 hundred something, I wrote them all down but then I erased it. 3rd round was most sluggish by far.
Row was surprisingly fun. Goal was to keep under 2:00/500m pace and was mostly successful except for the round of 40s, where I got up to 2:01.
3 Position Clean
110-115-120-125(f on 2nd)-115
Clean Pull 3s
145-155-155-155-160
Rowing WOD: ✔️
Kept an eye on splits and distances for consistency. Lots of fun as a big crew.
Hotel gym
Smith machine (wayyyyyy easier than weights) in kg
Strict press
30(10)-35(10)-37.5(6)-40(4)-40(3)
Ohs same weights
3 position clean: 85-90-95-100-105
3 clean pulls from 12# blocks: 115-125-130-140-150
Assbike WOD with Brian
I worked up the pyramid:
20 sec on / 30 sec off
30 sec on / 20 sec off
40 sec on / 10 sec off
50 sec on / 1:40 off
After round 5 we each did a minute “sprint”
360 total cals / 10 total miles
3 Position Clean
1-1-1-1-1
(85,90,90,95,100(fail))
Clean Pull
3-3-3-3-3
(100,100,100,115)
CrossFit WOD:
Total: (average)210m the 50 sec and 60m the 10sec
(I didn’t track the exactly distance)
Then 1 entire lap to central park with John
Time: 50:00 minutes. PR ????
3 pos clean: 125-130-130-135-140 (f on the last hang clean)
Clean pulls:: 140-155-165-175-185
Rowijg wod: no idea. Gave it my all
First workout with Metropolis Fitness: Baseline; 6:18.
Nice work!
Wooo!!! Welcome!
Got out on the bike to prep for century ride in 6 weeks.
35miles just past state line and back.
Oly 73# 93#
Wod…goal was to keep under 2:00. 50s to 40s transition most difficult
3 Position Clean (1’s): 90-90-90-95-95
Clean Pull (3’s): 115-115-115-125-120
Double under clinic! – hit 57 dubs unbroken (PR), 1 triple under (PR) (thanks for the instruction Matt!)