Wed Aug. 16th and Thurs, Aug 17th

15
Aug

Wed Aug. 16th and Thurs, Aug 17th

Reminder, bring a friend to any class on Saturday, August 19th. Pre-brunch workout anyone?

Attention dynamic duos of the trop! The CrossFit Team Series starts September 21st and ends October 2nd, and CFM will prescribe all of the team series workouts. Find a partner from your usual class-time and register if you want to join in the fun. Click links for details.

One more thing! Sunday’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled, plan accordingly!

Wednesday Oly

Today’s push-up count: 42

Push Jerk
3-3-3

Push Jerk + Split Jerk
3 x (2+1)

Split Jerk
1-1-1

Thursday CrossFit

Today’s push-up count: 43

WOD
Complete as many rounds as possible in 25 minutes of:
7 strict pull-ups
50/35-lb. dumbbell cleans, 9 reps
20 box jumps, 24/20″

Post rounds completed to comments.

64 Responses

  1. Joe

    Only:
    165;175;210

    Push jerks need work. Pretty sure my push press triple is better

    Push-ups:
    In an attempt to get yesterday’s and today’s done:

    4 rounds:
    21 push-ups
    40 du

  2. Lina

    Wednesday Oly

    Today’s push-up count: 42

    Push Jerk
    3-3-3 Lina: (68,73,83)

    Push Jerk + Split Jerk
    3 x (2+1) Lina: (73,83,83)

    Split Jerk
    1-1-1 (83,88(fail),83) 🙁

  3. Rekas

    Wed OG
    10 minutes of handstand practice (freestanding, against the wall, shoulder taps)
    MU progression work w/Matt (false grip swings, assisted strict MU and pull-ups before ripping)

    100 push-ups

  4. D-Nice

    Oly: All lifts were power cleaned from the floor

    push jerk triples: 75-80-90

    2 push jerk + 1 split jerk: 95-100-105

    split jerk singles: 115-125-130(f)

    125 post op PR match for split jerk. I’m gonna get 130 back soon.
    Matt said I should stop hook gripping for my jerks … oops

  5. Matt

    42 push-ups, check

    Tomorrow’s dumbbell clean WOD
    7+7 rx, rough grind after yesterday

    Saturday’s bring a friend WOD with my friends Chad, Jo, and Katie
    13:59 rx

  6. johanna

    55 pushups (Total: 333, still playing catch up…)

    Oly:
    75-85-95
    100-105-110
    120-125-130

    Saturday’s bring a friend WOD with Chad, Katie, and Matt: 19:13 Rx. Watching Matt lap us after he did a 25 min wod before this one was super demoralizing. I tried really hard not to get lapped…

  7. dtm

    50-40-30-20-10
    Thrusters w/ 50# db
    Sit-ups
    14:34

    38 push-ups to get to an even 600 plus some handstand holds trying to come off the wall and shift my weight a bit.

  8. cloudon

    Crossfit Mile Zero – Key West
    Back squats – work to heavy 3 rep 6×3
    225-255-265-275-285-300
    10 min AMRAP –
    10 DB thrusters
    14 OH DB lunges
    10 DB cleans
    All with 35# DB’s
    3+2

  9. LaurenMargaret

    Wednesday Oly (left shoulder didn’t feel great yesterday so wasn’t looking for a PR today)

    Push Jerk
    3-3-3 (70-75-80)

    Push Jerk + Split Jerk
    3 x (2+1) (80-85-90)

    Split Jerk
    1-1-1 (90-95-100-110)

    *110 from the rack everything else power cleaned from the floor

    Tuesday push-ups 41: check
    Wednesday push-ups 42: check

  10. ERIC S.

    Oly complex
    3-Position Clean + Split Jerk =
    1 Hang Squat Clean (mid-thigh)
    1 Hang Squat Clean (knee-level)
    1 Squat Clean (from the floor)
    Finish with a single Split Jerk
    185, 205, 225, 235, 245, 250 P.R. !

    4 Rounds of “Tabata” at each station.
    Station 1 – Box Jump Overs (24/20)
    Station 2 – Deadlifts (155/105)
    Station 3 – Box Jump Overs (24/20)
    Station 4 – Deadlifts (155/105)
    A single “Tabata” round consists of :20s on, :10s off.
    Repeat this timing scheme for a total of (4) times at first the box jump overs, and then move directly into the deadlifts for another (4) rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.
    146 reps rx

  11. JoJo

    Oly complex
    3-Position Clean + Split Jerk =
    1 Hang Squat Clean (mid-thigh)
    1 Hang Squat Clean (knee-level)
    1 Squat Clean (from the floor)
    50%-55%-60%-65%-70% of 1RM C&J
    65-70-75-80-90

    Finish with a single 3 position clean + split Jerk
    105-115-115-120-125 (failed x2)

    4 Rounds of “Tabata” at each station.
    Station 1 – Box Jump Overs (24/20)
    Station 2 – Deadlifts (155/105)
    Station 3 – Box Jump Overs (24/20)
    Station 4 – Deadlifts (155/105)
    183 reps Rx

    Accessory work:
    4 sets of 12 reps
    DB strict press #25
    15 strict HSPU with 2 Abmats
    42 push-ups (at home)

  12. Kim

    Made up Oly from 2 weeks ago:

    1 RM Power Clean
    133 – 138 – 143 – 148 – 153(f)

    For time:
    10 Hang Power Cleans @ 105 (70%)
    10 Hang Power Cleans @ 115 (75%)
    10 Hang Power Cleans @ 125 (80%)
    5:38

  13. Front Squat
    Worked up to 185 # for 3. Knee felt good. Front rack
    Not so much

    Metcon:
    “Wiggle”

    21-15-9

    Front Squat 115#
    Toes to Bar

    9:15 Rx. Slow and steady on the Front Squat

  14. JTrano

    Oly complex
    3-Position Clean + Split Jerk =
    1 Hang Squat Clean (mid-thigh)
    1 Hang Squat Clean (knee-level)
    1 Squat Clean (from the floor)
    Finish with a single Split Jerk
    65/70/80/85/95/105/110

    4 Rounds of “Tabata” at each station.
    Station 1 – Box Jump Overs (24/20)
    Station 2 – Deadlifts (155/105)
    Station 3 – Box Jump Overs (24/20)
    Station 4 – Deadlifts (155/105)
    100 reps Rx’d

  15. BAston

    7 rounds + 2 pull-ups

    Strict Pull-ups
    50# DB cleans (I don’t remember these feeling so awkward during the open)
    Step ups

  16. PlayGurlPattyG

    road trip ????
    4 x 40 Jumping Jacks / 30 sit ups / 20 squats /10 push +3

    I will double under tomorrow.

  17. PlayGurlPattyG

    road trip ????
    4 x 40 Jumping Jacks / 30 sit ups / 20 squats /10 push +3

    I will double under tomorrow.

  18. dtm

    A) 5 Rounds, every 2 minutes
    16 split squats w/ 35# DBS

    B)10 min AMRAP –
    10 DB thrusters
    14 OH DB lunges
    10 push-ups
    All with 35# DB’s
    4+3

    *Elbow is still wonky and cleans didn’t feel great. Those OH lunges with 2 dbs will get ya!!
    **640 push-ups in August.

  19. dtm

    A) 5 Rounds, every 2 minutes
    16 split squats w/ 35# DBS

    B)10 min AMRAP –
    10 DB thrusters
    14 OH DB lunges
    10 push-ups
    All with 35# DB’s
    4+3

    *Elbow is still wonky and cleans didn’t feel great. Those OH lunges with 2 dbs will get ya!!
    **640 push-ups in August.

  20. dquat

    ohs triples
    155,165,175,185

    oly
    a. 225,235,245
    b. 245
    c. eomom split jerk increasing weight 10lbs odds, 10ghds evens
    235,245,255,265,275,285x
    toasty!

  21. Liz

    7+5: first four rounds strict pull ups, then had the extra kick at the end. Brutal.
    100 push ups (570 total)

  22. Liz

    7+5: first four rounds strict pull ups, then had the extra kick at the end. Brutal.
    100 push ups (570 total)