Wed, Aug 30th and Thurs, Aug 31st

29
Aug

Wed, Aug 30th and Thurs, Aug 31st

Mountain Man Camp is fast approaching! If you are interested in some back-to-basics R&R in the outdoors, reserve a spot here before it’s too late. This is a fantastic deal on what’s going to be a super memorable outing… and it’s only us going! Don’t be left out!

Wednesday Oly

Today’s push-up count: 60

Every minute on the minute for 20 minutes:
Snatch

Thursday CrossFit

Today’s push-up count: 8, and that’s it! 1000 reps in the bag.

Back Squat
3 x 5

Use 5 lbs more than last week.

Then, complete as many rounds as possible in 10 minutes:
9 Push Press, 95/65
35 Double Unders

Post rounds completed to Comments.

72 Responses

  1. Joe

    Thursday:

    Squats at 225 across
    (Down 10. +5 would have been questionable due to soreness. Reset an will build back from there)

    Wod:
    4+27 subbing 17 push-ups for push press
    Done with Aug push-ups!

  2. D-Nice

    Snatch EMOM
    Worked my way through some snatch waves because they were fun on Sunday
    60-60-65-65-70-70-75-75-80-80
    65-65-70-70-75-80-85-90-95-100(failed)
    Hit every lift with no fails (except for 100#, which would have been a post op PR – wasn’t happening today)

  3. BAston

    Knee mobility and rolling out IT band

    5 sets of 20 GHD’s / 5 strict ring dips

    1,000 yard swim at 7:30am at 112th street. It was cold.

  4. Matt

    Snatch
    20 min EMOM, increased weight every other mom
    105-115-125-135-145-155-165-175-185-195(fail, then success)

    Snatch Pulls
    4 x 3 x 225lbs

    1. Matt

      Accessory Work with Dr. Liz
      42-30-18 ghd sit-up
      21-15-9 full rom glute ham raise (includes back/hip extension)
      5:54

  5. LaurenMargaret

    Snatch 20 min EMOM
    55-55-55-60-60-60-65-65-65(two attempts)
    70-70-70-75-75 (two attempts)-75-75-80-80(failed twice)-75(f)-75

    Snatch Pulls
    3×3 @85

    1. LaurenMargaret

      Thursday WOD

      Back squat 3×5 @140

      AMRAP
      6 rounds @ 55
      *Brain could not figure out double unders today! First round turned into singles after a minute of attempting doubles. Apologies for all the cursing coming from my corner 6am! ????

  6. ERIC S.

    “STRICT LYNNE”
    5 Rounds:
    Max Effort Bench Press Repetitions (Bodyweight)185
    Max Effort Strict Pull-Ups

    Transition immediately into the strict pull-ups after the bench press. Rest 4:00 between rounds.
    Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.
    Bench 15,11, 10,8,6 = 50
    Pull-ups 14, 11,10, 8,7 = 50

  7. JoJo

    “STRICT LYNNE”
    5 Rounds:
    Max Effort Bench Press Repetitions (Bodyweight) 130
    Max Effort Strict Pull-Ups

    Transition immediately into the strict pull-ups after the bench press. Rest 4:00 between rounds.
    Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.

    Bench 6 (#100), 8, 10, 10, 11 (#95) = 45
    Pull-ups 11, 12,10, 10,10 = 53

  8. JoJo

    “STRICT LYNNE”
    5 Rounds:
    Max Effort Bench Press Repetitions (Bodyweight) 130
    Max Effort Strict Pull-Ups

    Transition immediately into the strict pull-ups after the bench press. Rest 4:00 between rounds.
    Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.

    Bench 6 (#100), 8, 10, 10, 11 (#95) = 45
    Pull-ups 11, 12,10, 10,10 = 53

  9. Liz

    12min EMOM: 2 false grip pull ups, 2 ring dips. took about 30 minutes with Ashley 😛
    3×5 BS 160#
    20 min EMOM: full snatch + OHS 35, 40, 45, 50 each for 5
    42-21-30-15-18-9 GHD/GHR w/Matt: 6:33
    5×5 jumping bar muscle up from 20″ box + 5 dips on top

  10. Liz

    12min EMOM: 2 false grip pull ups, 2 ring dips. took about 30 minutes with Ashley 😛
    3×5 BS 160#
    20 min EMOM: full snatch + OHS 35, 40, 45, 50 each for 5
    42-21-30-15-18-9 GHD/GHR w/Matt: 6:33
    5×5 jumping bar muscle up from 20″ box + 5 dips on top

  11. “Frog Pump” cash in w/ strength band around knees

    OG: BACK SKWAT 3×5 225#
    Metcon (H/t Crossfit_Wod_Wide)
    100 Cals Rower
    80 GHD Sit ups
    60 Thrusters 75#
    40 Kipping Pull ups
    20 Power Snatch 75#
    25:47. On the situps, I had to switch to AB MAT situps after 30 (burn, baby, burn like disco inferno)

  12. Alice

    Wednesday OG Oly
    20min EMOM Snatch Single
    65×2 – 75×2 – 80×2 – 85×4 – 90×4 – 95×4 – 100×1 – 105F

    Thursday WOD
    Back Squat 3×5: 135
    9+1 at 55#

  13. Alice

    Wednesday OG Oly
    20min EMOM Snatch Single
    65×2 – 75×2 – 80×2 – 85×4 – 90×4 – 95×4 – 100×1 – 105F

    Thursday WOD
    Back Squat 3×5: 135
    9+1 at 55#

  14. Matt

    BS: 250# across, felt better than 245!
    – superset with 12 strict pull-ups
    Metcon: 8 + 42 rx, long 10 minutes, slower pace than 17.5
    — correction, I did 10 push press every round, so 8 + 42 rxDumb

  15. Matt

    BS: 250# across, felt better than 245!
    – superset with 12 strict pull-ups
    Metcon: 8 + 42 rx, long 10 minutes, slower pace than 17.5
    — correction, I did 10 push press every round, so 8 + 42 rxDumb

  16. dtm

    39 strict pull-ups in 5 minutes.
    WEAK. SAUCE.

    EWOD Testing:
    4 Rounds
    Run 800M
    Rest 2 Minutes

    3:00/3:00/3:07/3:25
    Round 3 hurt, I was wrecked by the 4th round.

    1. dtm

      At the east 6th street track.

      And I agree, 2 minutes rest was a bit short but I was pressed for time so I punished myself.

  17. dtm

    39 strict pull-ups in 5 minutes.
    WEAK. SAUCE.

    EWOD Testing:
    4 Rounds
    Run 800M
    Rest 2 Minutes

    3:00/3:00/3:07/3:25
    Round 3 hurt, I was wrecked by the 4th round.

    1. dtm

      At the east 6th street track.

      And I agree, 2 minutes rest was a bit short but I was pressed for time so I punished myself.

    1. JoJo

      “D.T.”
      Five rounds for time of:
      12 Deadlifts, 155/105
      9 Hang power cleans, 155/105
      6 Push jerks, 155/105

      9:49Rx

      On 11/18/2016 14:08 Rx

  18. robseda

    245 BS- heel was bothering me from soccer
    Stopped at 8 rounds in metcon because sand
    133 push-ups to make it to 1000
    1 min plank 30 sec rest x3

  19. robseda

    245 BS- heel was bothering me from soccer
    Stopped at 8 rounds in metcon because sand
    133 push-ups to make it to 1000
    1 min plank 30 sec rest x3