Wed, Aug 9th and Thurs, Aug 10th

8
Aug

Wed, Aug 9th and Thurs, Aug 10th

Don’t miss it! Our KHour workout this Saturday will meet in Central Park at the Arthur Ross Pinetum. Stick around after for snacks and Spikeball and good times. The gym will be closed all day Saturday.

Wednesday Oly

Today’s push-up count: 32

10 min EMOM
2 Hang Power Snatch

Snatch Balance
5 x 2

Thursday CrossFit

Today’s Push-Up Count: 33 (212 down!)

Find your max height box jump, then

50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14-lb. ball
Box jumps, 24/20-in. box

Post time to comments.

109 Responses

  1. JLee

    Wednesday OLY

    10 min EMOM 1 hang power snatch: Started @ 105 worked up to 120. Failed a couple in between.

    5×2 (heaving) snatch balance: Started @ 115 worked up to 125

    32 push ups

  2. Matt

    Push-Ups: check, 179 down, 821 to go!

    Thursday’s MetCon w Lizzy:
    15:00 rx, it looks worse than it is, just pace those first two rounds

    1. Matt

      30:00. If you think you’ll be closer to 30:00 than 20:00, think of it like a long jog and not a hard run and you’ll be just fine!

  3. Kim

    Crossfit South Brooklyn

    Tempo Back Squats 31×1 for 2 sets of 6
    125#
    Tempo Front Squats 31×1 for 1 set of 6
    105#

    Metcon 12-9-6-3-6-9-12
    Power Snatches at 65#
    T2B
    9:54 with knee raises

  4. D-Nice

    OLY
    EMOM 70-70-75-75-80-80-85-75-80-85
    Jumped forward in the first 85 so brought the weight down to dial in technique
    Snatch balance doubles 85-90-90-95-100
    Feeling a lot more stable in overhead lifts *throws glitter*

  5. D-Nice

    OLY
    EMOM 70-70-75-75-80-80-85-75-80-85
    Jumped forward in the first 85 so brought the weight down to dial in technique
    Snatch balance doubles 85-90-90-95-100
    Feeling a lot more stable in overhead lifts *throws glitter*

  6. Alice

    OG Oly
    (disconnect between online and the board on the emom numbers so started with doubles and ended with singles)

    EMOM Hang Power Snatch
    75×2-75×2-80-80-85-85-85-90-90-95 PR

    Snatch Balance doubles
    75-85-95-85-85

    32 push-ups in sets of 8

  7. Alice

    OG Oly
    (disconnect between online and the board on the emom numbers so started with doubles and ended with singles)

    EMOM Hang Power Snatch
    75×2-75×2-80-80-85-85-85-90-90-95 PR

    Snatch Balance doubles
    75-85-95-85-85

    32 push-ups in sets of 8

  8. ally

    emom:
    55-60-60-65-65-70-70-70-85-85(pressed out on this last one)

    drop snatch doubles:
    55-60-60-65-70

    32 push-ups: check

  9. Matt

    Oly in OG

    HPS Doubles Emom
    115-115-135-135-145-145-155-155-155-165
    -Dropped in between twice at 155 and at 165

    Snatch pulls
    3×3 @ 215

    1. Matt

      PM OG: typical Wednesday midline stuff
      5 rounds:
      15 strict unbroken pull-ups
      20 back extensions
      25 ghd sit-ups

  10. Matt

    Oly in OG

    HPS Doubles Emom
    115-115-135-135-145-145-155-155-155-165
    -Dropped in between twice at 155 and at 165

    Snatch pulls
    3×3 @ 215

    1. Matt

      PM OG: typical Wednesday midline stuff
      5 rounds:
      15 strict unbroken pull-ups
      20 back extensions
      25 ghd sit-ups

  11. johanna

    32 pushups (6-6-6-6-8)

    oly in OG
    HPS Doubles EMOM
    65-70×2-75×2-80×3-85-90 PR?

    1 strict pullup 10 min emom (3 pullups, 7 chinups), haven’t done strict pullups in a while…

  12. johanna

    32 pushups (6-6-6-6-8)

    oly in OG
    HPS Doubles EMOM
    65-70×2-75×2-80×3-85-90 PR?

    1 strict pullup 10 min emom (3 pullups, 7 chinups), haven’t done strict pullups in a while…

  13. chad

    54 push ups (32 this week, 22 from last week, 10-10-10-10-14)
    Oly at OG
    HPS Doubles EMOM
    95-100-105-110-115-120-125-130-135-140
    Heaving Snatch Balance Doubles
    75-95-125-145-165(1)

  14. JTrano

    With a running clock, 5 Rounds…
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    65/75/85/95/100

    That was a fun one!! ????

  15. JTrano

    With a running clock, 5 Rounds…
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    65/75/85/95/100

    That was a fun one!! ????

  16. Ron

    Deadlift: 5X3, increase 5lbs from last week: 285,290,295,300,305

    10 Min EMOM: 4X 120# thrusters, with 10 weighted step-ups on 20 inch box. Woof.

  17. Ron

    Deadlift: 5X3, increase 5lbs from last week: 285,290,295,300,305

    10 Min EMOM: 4X 120# thrusters, with 10 weighted step-ups on 20 inch box. Woof.

  18. Drop In West Coast Strength and Conditioning:

    1RM Floor Press (Bench Press but lying on the floor): 225# This was surprisingly awkward

    WOD:

    8.09.2017
    EMOM 20:
    Minute 1: 2 Rope Climb (last round had to scale to 4 ground to standing rope pulls because of bad rope burn on the descent)
    Minute 2: 8/5 Handstand Push-ups (scaled to 4 kipping HSPU)
    Minute 3: 12 Hollow Rocks
    Minute 4: 15 Goblet Squats (53, 35)
    Minute 5: 40s Farmer Carry (53# each arm)

  19. Drop In West Coast Strength and Conditioning:

    1RM Floor Press (Bench Press but lying on the floor): 225# This was surprisingly awkward

    WOD:

    8.09.2017
    EMOM 20:
    Minute 1: 2 Rope Climb (last round had to scale to 4 ground to standing rope pulls because of bad rope burn on the descent)
    Minute 2: 8/5 Handstand Push-ups (scaled to 4 kipping HSPU)
    Minute 3: 12 Hollow Rocks
    Minute 4: 15 Goblet Squats (53, 35)
    Minute 5: 40s Farmer Carry (53# each arm)

  20. ERIC S.

    With a running clock, 5 Rounds…
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    *must be unbroken on all cleans
    135,155,175,195,200 p.r.

  21. JoJo

    With a running clock, 5 Rounds…
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    85, 95,105,110 ,115 p.r. Unbroken

    Accessory work:
    FPP Day 2: strict pull-ups
    5-4-4-3-2
    60 hip extensions
    Push- ups 32 Unbroken
    Rope climb (j-hook work)

  22. JoJo

    With a running clock, 5 Rounds…
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    85, 95,105,110 ,115 p.r. Unbroken

    Accessory work:
    FPP Day 2: strict pull-ups
    5-4-4-3-2
    60 hip extensions
    Push- ups 32 Unbroken
    Rope climb (j-hook work)

  23. LaurenMargaret

    Wednesdy OLY
    Hang power snatch
    65-65-70-70-70-75-75-75-75-80

    Snatch balance (today was rough!) @65
    2(F)-2(F)-2(two attempts to get)-2(F)-2(two attempts to get)

  24. LaurenMargaret

    Wednesdy OLY
    Hang power snatch
    65-65-70-70-70-75-75-75-75-80

    Snatch balance (today was rough!) @65
    2(F)-2(F)-2(two attempts to get)-2(F)-2(two attempts to get)

  25. BigTuck

    “22”

    AMRAP 22:

    22 Wallballs (20/14#)

    22 Power Snatch (75/55#)

    22 Box Jumps (24/20″)

    22 Push Press (75/55#)

    22 Calorie Row

    2+15rx

    Push-ups✔️

  26. BigTuck

    “22”

    AMRAP 22:

    22 Wallballs (20/14#)

    22 Power Snatch (75/55#)

    22 Box Jumps (24/20″)

    22 Push Press (75/55#)

    22 Calorie Row

    2+15rx

    Push-ups✔️

  27. Liz

    Frontline
    DL 1RM
    Wu 125(5)-155(3)-185(2)
    215-235-255(pr)-275(pr)

    Metcon
    4rft
    15 thrusters 55#
    10 burpee over bar
    8:28rx

  28. RichieR

    Deadlift 5×5
    185-205-215-225-235

    AMARP 15min
    400m Run
    15 toes to bar
    12 Front Rack Lunges @ 95
    9 Strict Ring Dips

    3 rounds in 15:45

  29. RichieR

    Deadlift 5×5
    185-205-215-225-235

    AMARP 15min
    400m Run
    15 toes to bar
    12 Front Rack Lunges @ 95
    9 Strict Ring Dips

    3 rounds in 15:45

  30. BAston

    Dealing with a knee issue, so did the following:

    50-40-30-20-10 Push Press (85#) / Sit-Ups

    15:56

    Shoulders are done.

  31. BAston

    Dealing with a knee issue, so did the following:

    50-40-30-20-10 Push Press (85#) / Sit-Ups

    15:56

    Shoulders are done.

  32. robseda

    3 loops of the park on the bike:
    1/2 loop warm up, then 15-30 seconds jump sprint (out of the saddle acceleration) followed by 90 seconds of sustained max effort
    3 min full recovery between efforts
    repeat 6x
    1 lap cool down
    2.2m on the feet 8:40/mi pace

  33. Ashley Moduno

    6 am class and Liz wasn’t even there 🙁 Great group of people to work out with early in the am!

    WOD: AWFUL! Very humbling 35ish minutes???

    Did 100 push ups including the ones in the warm up. Total: 356

  34. Ashley Moduno

    6 am class and Liz wasn’t even there 🙁 Great group of people to work out with early in the am!

    WOD: AWFUL! Very humbling 35ish minutes???

    Did 100 push ups including the ones in the warm up. Total: 356

  35. dquat

    weds
    a. assbike 100c tester – 5:36 consistent 68-72rpm effort ~ 90%
    more there. 26sec PR but would like to try to blow it up with a max effort and try to hold on. anyone want to test with me?

    b. build up to max height box jumper
    30(10),36(5),40(5),44(3),47.75(1),49(1),51FFFFFF
    did multiples of 5s and 3s before the singles to cue less daunting singles. kind of worked but couldn’t get up there.

    c. 5×5 bench bro sesh w Ki turned into 5×1+4 bench
    225(5),245(5),245(5),245(5),245(5)

  36. Lina

    Thursday CrossFit

    Today’s Push-Up Count: 33 (212 down!)

    Find your max height box jump Lina: 31″ Box + 2 mats

    50-40-30-20-10 reps for time of:
    Wall-ball shots, 20/14-lb. ball
    Box jumps, 24/20

    Total time: 21:48 RX

  37. Lina

    Thursday CrossFit

    Today’s Push-Up Count: 33 (212 down!)

    Find your max height box jump Lina: 31″ Box + 2 mats

    50-40-30-20-10 reps for time of:
    Wall-ball shots, 20/14-lb. ball
    Box jumps, 24/20

    Total time: 21:48 RX