Wed, April 19th and Thurs, April 20th

18
Apr

Wed, April 19th and Thurs, April 20th

Wednesday Oly 

Hang Squat Clean
1 rep max

Jerk
5×2

Thursday CrossFit

“All The Way Uptown”
20-18-16-12 reps for time:
One arm kettlebell thruster (24kg/16kg)
Pull-ups

(Split the thrusters 10 right & 10 left, 9&9, 8&8, 6&6)

*After each round:
100′ Walking Lunge

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68 Responses

  1. AdamP

    Oly

    Squat Snatch
    105
    115
    115
    135
    155
    155
    155
    155
    155
    155
    155
    175-failed

    Jerk
    95-2
    95-2
    95-2
    135-2
    135-2
    135-2
    135-2
    135-2

  2. heidi_w

    OLY
    Hang Squat Clean (from above the knee)
    105 | 115 | 120 | 125 | 130 | 135 | 140 F | 140 * | 142 F
    * 15# PR

    Split Jerk Doubles
    105 | 110 | 115 * | 120 F 2nd jerk | 120 F 2nd jerk
    * PR

  3. robseda

    Hang clean: 245; couldn’t stand up 255 today
    Behind the neck strict press(2):
    125-135-135-125-125
    1&1/4 FS (3): 235; 245(2) ????
    10-9-8…2-1 strict pull-ups: 4:15
    45 sec rest into same rep scheme for strict dips- that blew up in the round of 7 so just finished the 55 reps for time
    4:13

  4. AllisonR

    Hang clean: 95lb
    Jerk: Only in this moment did I realize I didn’t do 5×2 but found my 1 rep max instead. My 1 rep max is 95lb.

    50 GHD sit ups

  5. BAston

    Hang Clean: 200# (I think this is a PR, don’t remember ever going for a 1RM). Def had more in me but was happy with that today.

    Jerk: 225# (got 1 rep at 230 and stood around too long before going for second rep).

    1. LaurenMargaret

      Thursday WOD “All The Way Uptown”
      20-18-16-12 One arm kettlebell thruster & pull-ups, then 100′ walk lunge

      15:46

      *12kg kettlebell, two med bands pull-ups

  6. dtm

    5 Rounds every 3 min
    10 Farmers Lunges 24kg dbs
    8 Front Squats 24kg dbs
    10 Jump Squats

    Waiters walks for funzzies

  7. JoJo

    Fhixtreme
    AMRAP 15 min
    6 dumbbell hang cleans #25lbs
    12 rack lunges (double count)
    6 T2B unbroken 😉
    12 Burpees
    6+12 Rx

    OLY OG
    Hang Squat Clean
    110-115-120-125-130-140-145 PR!
    Jerk 5×2 worked at 80%
    90 across

    Accessory work:
    50 strict pull-ups for time
    9:18
    10 sets 5 reps each time
    (judge by 3rd grade student at work)

  8. Matt

    PM OG: “All the Way Uptown”
    9:41 rx
    – Not enough breathing on the thrusters, took away my pull-ups… if you can do those thrusters without holding your breath in the hole, you’ll keep your heart rate under control and have more gas for the pull-ups.

    Accessory: Theraband face-pulls w ext rotation, these feel good, I’m gonna do these more.

  9. Mickey K

    6 A.M. Open Gym
    Tuesday make up “Annie on a Boat”
    24:21 (GHD sit-ups)

    7 A.M. OLY
    Hang Squat Clean:
    1RM 225
    155,165,175,185,195,205,215,225,235(f)
    Jerk 2-2-2-2-2:
    175,185,195,195,195

    8 A.M.
    Tomorrow’s WOD “All The Way Uptown”
    8:21

  10. ERIC S.

    Strict press 3s
    135,145,155,165,170,175 p.r.
    Push press 1 rep max
    185,205,225,245,255, 260 p.r.

    “Crowbar”
    AMRAP 4:
    18 Power Snatch (75/55)
    18 Burpee Pull-ups
    Max Calorie Row
    Rest 4:00
    AMRAP 4:
    15 Power Snatch (95/65)
    15 Burpee Pull-ups
    Max Calorie Row
    Rest 4:00
    AMRAP 4:
    12 Power Snatch (115/80)
    12 Burpee Pull-ups
    Max Calorie Row

    1st Amrap 26 Cals
    2nd Amrap 21 Cals
    3rd Amrap 23 Cals

  11. Kim

    Oly with Ms Rekas
    Hang squat clean singles
    113 – 123 – 133 – 143 – 153

    Split Jerk doubles
    103 – 108 – 113 – 118 – 123

    Good times all around!

  12. Kim

    Oly with Ms Rekas
    Hang squat clean singles
    113 – 123 – 133 – 143 – 153

    Split Jerk doubles
    103 – 108 – 113 – 118 – 123

    Good times all around!

  13. RichieR

    Bench Press 125-135-145-155 PR

    3 Rounds for time
    30 Double unders
    20 Chest to bar pull ups
    10 cleans @ 115

    16:25

  14. dquat

    mobility
    5 min A/B – easy nose breathing pace
    +
    PVC PAILS/RAILS – Shoulder Flexion Sequence
    +
    3 sets:
    A1. Frog Stretch: 60 sec focusing on groin/adductors
    Rest 30 sec
    A2. 10 Deep Breathes in bottom of OHS Position w/ Barbell
    Rest 1 min
    +
    3 sets:
    B1. Single Arm KB OHS @ 1.5pd: 6 reps/side
    Rest 1 min
    B2. RNT OHS: 10 reps @ 3030 tempo
    ( explanation https://www.youtube.com/watch?v=KQJzv8r7cV0 )
    Rest 1 min
    *Moderate load KB here working positions
    +
    C. OHS @ 3211 tempo: 5 reps x 3 sets; rest 2-3 min b/t sets 135,140,145,155x
    *Warm up barefoot. Increase load slightly each set. Small jumps in weight. More positional focus than loading.
    +
    3 sets if time:
    Prone PVC Pass Throughs: 5 reps w/ 1-2.5# plate
    Rest 30 sec
    Cossack Squat: 8 reps/side – slow & controlled
    Rest 1 min

  15. dquat

    mobility
    5 min A/B – easy nose breathing pace
    +
    PVC PAILS/RAILS – Shoulder Flexion Sequence
    +
    3 sets:
    A1. Frog Stretch: 60 sec focusing on groin/adductors
    Rest 30 sec
    A2. 10 Deep Breathes in bottom of OHS Position w/ Barbell
    Rest 1 min
    +
    3 sets:
    B1. Single Arm KB OHS @ 1.5pd: 6 reps/side
    Rest 1 min
    B2. RNT OHS: 10 reps @ 3030 tempo
    ( explanation https://www.youtube.com/watch?v=KQJzv8r7cV0 )
    Rest 1 min
    *Moderate load KB here working positions
    +
    C. OHS @ 3211 tempo: 5 reps x 3 sets; rest 2-3 min b/t sets 135,140,145,155x
    *Warm up barefoot. Increase load slightly each set. Small jumps in weight. More positional focus than loading.
    +
    3 sets if time:
    Prone PVC Pass Throughs: 5 reps w/ 1-2.5# plate
    Rest 30 sec
    Cossack Squat: 8 reps/side – slow & controlled
    Rest 1 min

  16. Alice

    Wednesday
    OG Oly
    Hang Clean: 130
    —got cleanly under 135 twice, out of the hole once, fully stood up nonce
    [120-130-125-125-130-135F-135F]
    Jerk Werk 2s: 105-105-105 (very iffy/painful shoulders, so dropped down for 3s at 95)

    at the residence: substantial shoulder mobility with a lacrosse ball. more of this.

    Thursday
    “All the Way Uptown”
    12:20 rx

  17. Alice

    Wednesday
    OG Oly
    Hang Clean: 130
    —got cleanly under 135 twice, out of the hole once, fully stood up nonce
    [120-130-125-125-130-135F-135F]
    Jerk Werk 2s: 105-105-105 (very iffy/painful shoulders, so dropped down for 3s at 95)

    at the residence: substantial shoulder mobility with a lacrosse ball. more of this.

    Thursday
    “All the Way Uptown”
    12:20 rx

  18. dtm

    “All the Way Down in Gramercy”:
    20-18-16-12 reps for time:
    One arm dumbbell thruster – 24kg
    One arm bent-over row
    40 walking lunges after each round

    10:47
    I like single arm thursters, put it in the rotation!

  19. dtm

    “All the Way Down in Gramercy”:
    20-18-16-12 reps for time:
    One arm dumbbell thruster – 24kg
    One arm bent-over row
    40 walking lunges after each round

    10:47
    I like single arm thursters, put it in the rotation!

  20. Rekas

    Wed OLY @ OG

    Hang cleans – 105,115,125,135,145(HHPC)haaa [Thanks Kim for all your cheers and giggles last night!]
    Jerk Dubs – 85,95,105,115,125 (split jerks cuz I hate ’em)

    Thursday WOD
    16:27rx (Pull-ups were the limiting factor)
    kb thruster halves (each arm) unbroken (10/10,9/9,8/8,6/6)

  21. Rekas

    Wed OLY @ OG

    Hang cleans – 105,115,125,135,145(HHPC)haaa [Thanks Kim for all your cheers and giggles last night!]
    Jerk Dubs – 85,95,105,115,125 (split jerks cuz I hate ’em)

    Thursday WOD
    16:27rx (Pull-ups were the limiting factor)
    kb thruster halves (each arm) unbroken (10/10,9/9,8/8,6/6)

  22. ERIC S.

    Oly 2 power cleans EMOM for 12min
    155(2) 175(2) 195(2) 215(2) 235(2) 245(1) 255(1)

    “SPF 400”
    10-8-6-4-2:
    Bench Press (135/95#)
    Strict Pull-ups
    400 Meter Run
    2-4-6-8-10:
    Bench Press (135/95#)
    Strict Pull-ups

    10:59 Rx’d

  23. ERIC S.

    Oly 2 power cleans EMOM for 12min
    155(2) 175(2) 195(2) 215(2) 235(2) 245(1) 255(1)

    “SPF 400”
    10-8-6-4-2:
    Bench Press (135/95#)
    Strict Pull-ups
    400 Meter Run
    2-4-6-8-10:
    Bench Press (135/95#)
    Strict Pull-ups

    10:59 Rx’d

  24. Roberts

    Oly 2 power cleans EMOM for 12min
    83(2)-88(2)-88(2)-93(2)-98(2)-103(2)

    “SPF 400”
    10-8-6-4-2:
    Bench Press (135/95#)
    Strict Pull-ups
    400 Meter Run
    2-4-6-8-10:
    Bench Press (135/95#)
    Strict Pull-ups

    18:52
    Rx weight/kipping pull ups BC id still be doing this wod 2 hours later

    No back pain!

  25. Michele Adler

    Modified Uptown for Bad Knees:
    12 kg KB strict press (10-9-8-6 per arm)
    Pull-ups green + small red band
    Calories on bike (10-9-8-6)

    5 x 15 sec pull-up holds on top
    Back stretching

  26. Andy

    Wednesday OG:
    Annie on a boat: 27:53. the boat sunk.

    OLY:
    Cleans: 145-155-165-170
    Jerks (x2): 125-145-155-155-160

    Thursday WOD:
    13:39 Rx

  27. Andy

    Wednesday OG:
    Annie on a boat: 27:53. the boat sunk.

    OLY:
    Cleans: 145-155-165-170
    Jerks (x2): 125-145-155-155-160

    Thursday WOD:
    13:39 Rx

  28. Melissa TruHero

    Thursday
    Lunchtime strength training at globo gym

    PM: “Annie’s on a Boat” 1/2 the dubs
    50 dubs
    50 cal row
    50 sit-ups
    40 dubs
    40 cal row
    40 sit-ups
    30 dubs
    30 cal row
    30 sit-ups
    20 dubs
    20 cal row
    20 sit-ups
    10 dubs
    10 cal row
    10 sit-ups
    24:16
    – dubs started clicking only when my arms were fully extended (not bent) and also was less stress on my shoulders ????????

  29. Melissa TruHero

    Thursday
    Lunchtime strength training at globo gym

    PM: “Annie’s on a Boat” 1/2 the dubs
    50 dubs
    50 cal row
    50 sit-ups
    40 dubs
    40 cal row
    40 sit-ups
    30 dubs
    30 cal row
    30 sit-ups
    20 dubs
    20 cal row
    20 sit-ups
    10 dubs
    10 cal row
    10 sit-ups
    24:16
    – dubs started clicking only when my arms were fully extended (not bent) and also was less stress on my shoulders ????????