Wed, Aug 23rd and Thurs, Aug 24th

22
Aug

Wed, Aug 23rd and Thurs, Aug 24th

Heads up, the Team Series starts on September 20th. Teams of 2 who register will take on two series of workouts across 2 weekends. These are fun so if you’re not out of town, sign-up!

Wednesday Oly

Today’s push-up count: 52

Snatch
2-2-2-2-2

Snatch Pull
3 x 2

Thursday CrossFit 

Today’s push-up count: 53

AGOQ Workout 1

For time:
100 dumbbell snatch
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. Dumbbell

20 minute time cap.

Post time or reps completed to comments.

74 Responses

  1. ERIC S.

    Looking for a WOD to do tomorrow? Try this one…

    “Village People” Part #1
    In a 5:00 Window…
    50/35 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    35/25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    20/15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

  2. BAston

    Back Squat: 5×3 @ 185# (testing my knee, we’ll see how it feels later) / 10 ring push-ups after each set

    Press: 2×7 @ 95# / 2×5 @ 115# / 1×7 @ 95# / 20 GHD’s after each set (100 total)

  3. chad

    6am OG Monday mainsite 170821 (@elove, what was your time?)
    5 rounds for time of:
    Row 500 meters
    135-lb. bench presses, 15 reps
    21:20rx (can easily imagine Cloudon or Patrick loving this one)
    7am OLY
    Snatch Dubs 95-105-115-125-135(f)-135
    Pull [email protected]

    1. chad

      9am CF Gymnastics WOD
      A1: 10x 8 Ring Push Up w/turnout
      A2: 10x :30 Ring Push Up support hold
      A3: 10x 2 Ring Archer
      10am with Katie & Melissa 14:13rx
      27-21-15-9
      Cal Row
      KB 53/35
      OHS 75/55

  4. Alice

    am OG

    last Wednesday’s Oly –
    Push Jerk 3-3-3
    95-100-105
    Push Jerk + Split Jerk 3x(2+1)
    105 across
    Split Jerk 1-1-1
    110-115-115

    mixed in accessory work –
    ghd sit-ups: 20-20-30-30
    hip extensions: 15-15-20-20
    52 push-ups (15-15-12-10)

  5. Liz

    snatch work: 50# before feeling uneven. working on shoulder stability overhead.
    snatch pulls: 70#

    saturday’s wod: 4rft
    500m row, 10 ohs 35#, 10 burpee over bar
    16:20

    80 push ups (760 total)

  6. Jon M

    Tough to get workouts in this week but so far

    Monday
    5×5 deadlift at 265
    5×5 press at 115

    Today
    Modified the Tuesday workout
    25 Knee raises, 10 burpees, 12 cleans at 125
    Amrap for 20min, 3rds + 35
    can improve this one

    -60 push-ups

  7. ERIC S.

    Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    – 5 second pause at parallel
    – 5 second pause at bottom of squat
    – 5 second pause just above parallel (power receiving)

    Part #1 – Clean Complex @135
    5 Sets:
    Pausing Clean Deadlift + Tall Squat Clean
    (Drop the bar)
    2 Squat Cleans, performed as singles.
    On the pausing clean deadlift, we are pausing at (3) positions, with a (2) second pause at each:
    Pause #1 – Just off the floor (~3 inches)
    Pause #2 – Knee-level
    Pause #2 – Power position (mid thigh)

    7 min Emom 1 squat clean at
    165, 185, 190, 205, 225x 3

  8. JoJo

    Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    55-60-65-70-75-80-80 (from the floor)

    Part #1 – Clean Complex 40%-50% of 1RM C&J
    5 Sets: 60-65-75-75-75 (focus form and technique)

    Part #2
    7 min Emom 1 squat clean at
    75, 80, 90, 95, 100x 3

    “Village People” Part #1
    In a 5:00 Window…
    50/35 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

    4RD’s Rx’d

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    35/25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
    4RDs+8 Rx’d

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    20/15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)
    3RDS+3 Rx’d

    Accessory work:
    4×12 DB strict press 25lbs
    HSPU negatives
    Strict Pull-ups
    5-4-3-3-2
    Push-ups 52 (at home)
    20-20-12

  9. johanna

    1RM press for funsies
    75-80-85-90-92-95(f)

    Snatch doubles:
    75-80-85-90-95-100(1)

    15 pushups and decided I was too sore. 575 total.

  10. Ashley Moduno

    Snatch doubles:
    65-65-70-75-80

    Snatch pulls:
    90-95-100

    Partner wod with Ritchie!
    3 rounds:
    50 barbell thrusters
    50 synchro(ish!) bar facing burpees
    50 wallballs (20#)
    400m run
    33ish mins

  11. Ashley Moduno

    Snatch doubles:
    65-65-70-75-80

    Snatch pulls:
    90-95-100

    Partner wod with Ritchie!
    3 rounds:
    50 barbell thrusters
    50 synchro(ish!) bar facing burpees
    50 wallballs (20#)
    400m run
    33ish mins

  12. JTrano

    Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    35(3)-45(2)-55(2) (from the floor)

    Part #1 – Clean Complex 40%-50% of 1RM C&J
    5 Sets: 55-60-65-70-80 (focus form and technique)

    Part #2
    7 min Emom 1 squat clean at
    80, 85, 90, 100, 105(3)

    “Village People” Part #1
    In a 5:00 Window…
    25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (65)

    4RD’s

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    20 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (80)
    4RDs

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (90)
    3RDS+1

  13. JTrano

    Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    35(3)-45(2)-55(2) (from the floor)

    Part #1 – Clean Complex 40%-50% of 1RM C&J
    5 Sets: 55-60-65-70-80 (focus form and technique)

    Part #2
    7 min Emom 1 squat clean at
    80, 85, 90, 100, 105(3)

    “Village People” Part #1
    In a 5:00 Window…
    25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (65)

    4RD’s

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    20 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (80)
    4RDs

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (90)
    3RDS+1

  14. RichieR

    did some of the OLY snatch

    Partner wod with Ashely!
    3 rounds:
    50 barbell thrusters
    50 synchro(ish!) bar facing burpees
    50 wallballs (20#)
    400m run
    33ish mins

  15. dquat

    assbike sprints
    10x20s (100s off) @ 98% or 90-95rpm
    172c total
    Dear Lawd that was a burner. Thought 100rpm was the threshold but after first 3 started to blow up. Very vomy.

    where were my oly peeps?!
    solbro chest in everyone’s absence
    3×10 bench + 5 cluster singles @ 225x15s rest
    185,195,205
    db flies 3×10 @ 35lbs
    db pullovers 3×10 @ 50

  16. chad

    Thursday 9am CF Gymnastics, simple yet effective
    20 Min EMOM
    1) 10 Pistols (alternating)
    2) 10 HSPU
    3) 10 Toe to Bar
    4) 10 Box Jump overs
    10am Thursday’s WOD
    245rx (db snatch in sets of 10, steady row and then just keep moving on the burpees, 45 sec for mu 3/2)

  17. ERIC S.

    “Under Water”
    3 Rounds:
    50/35 Calorie Row
    100 Double Unders
    200 Meter Farmers Carry (70’s/53’s)
    5 laps at Metropolis 200m = 328 ft.

    17:35 Rx’d

  18. ERIC S.

    “Under Water”
    3 Rounds:
    50/35 Calorie Row
    100 Double Unders
    200 Meter Farmers Carry (70’s/53’s)
    5 laps at Metropolis 200m = 328 ft.

    17:35 Rx’d

  19. JoJo

    30 Max pull-ups then..

    “Under Water”
    3 Rounds:
    50/35 Calorie Row
    100 Double Unders
    200 Meter Farmers Carry (70’s/53’s)
    5 laps at Metropolis 200m = 328 ft.

    17:26 Rx’d

    53 Push-ups (at home)
    20-20-13

  20. JoJo

    30 Max pull-ups then..

    “Under Water”
    3 Rounds:
    50/35 Calorie Row
    100 Double Unders
    200 Meter Farmers Carry (70’s/53’s)
    5 laps at Metropolis 200m = 328 ft.

    17:26 Rx’d

    53 Push-ups (at home)
    20-20-13

  21. Matt

    266 with bar moose instead of regular moose, dumbbell snatches are fast becoming my new favorite

    and I’m current with my push-ups! lots of beautiful push-ups in AK! 778 down, almost there!

  22. Matt

    266 with bar moose instead of regular moose, dumbbell snatches are fast becoming my new favorite

    and I’m current with my push-ups! lots of beautiful push-ups in AK! 778 down, almost there!

  23. Kim

    Heavily Modified because I did not Dumbbell Snatch responsibly on Sunday…

    100 push presses @ 35#
    80 dubs
    800 m run
    40 knee push ups
    17:40

  24. Ashley Moduno

    225 rx but with a kb because we had a lot of tough ladies and i was slow to the rack!

    40 push ups

    Like, 38 abmat situps???

  25. Ashley Moduno

    225 rx but with a kb because we had a lot of tough ladies and i was slow to the rack!

    40 push ups

    Like, 38 abmat situps???

  26. Chi

    WED:
    CP 2 lap bike ride
    Distance: 12.56mi, time: 43:10, pace: 3:26min/mi, speed: 17.46mi/h.

    THU:
    232 @ 35lb

  27. Chi

    WED:
    CP 2 lap bike ride
    Distance: 12.56mi, time: 43:10, pace: 3:26min/mi, speed: 17.46mi/h.

    THU:
    232 @ 35lb

  28. BAston

    Swam about 500m at John Jay pool on 77th before I got disgusted and left. People swimming breastroke / doggypaddle in the fast lane…. Total chaos.

  29. BAston

    Swam about 500m at John Jay pool on 77th before I got disgusted and left. People swimming breastroke / doggypaddle in the fast lane…. Total chaos.