14
Feb
Wed, Feb 15th and Thurs, Feb 16th
Heads up! In May, we’re hosting a USAW L1 Certification course at Metropolis Fitness! More details and tickets here. Hint: This will sell out.
Wednesday Oly
Clean pull
3 x 5
Jerk dip squat + push press
5 x (3+3)
Thursday CrossFit
5 rounds for time of:
Max calorie row in 60 seconds
50/35-lb. Turkish get-ups
Women, complete a total of 30 reps (or calories) in each round. For example, if you row 20 calories, complete 10 Turkish get-ups for that round. Men, complete a total of 40 reps (or calories) in each round.
Post time to comments.
????????⁉️????
If you max row a total of 20 calories in a minute then you have to do
(20x .5) =10 tgu
If I row a max total of 28 calories in a minute then I have to do
(28 x .5)= 14 tgu
*but it is 10 Turkish get ups on the right and 10 Turkish get ups on the left? Or 5 & 5 ????
????????⁉️????
If you max row a total of 20 calories in a minute then you have to do
(20x .5) =10 tgu
If I row a max total of 28 calories in a minute then I have to do
(28 x .5)= 14 tgu
*but it is 10 Turkish get ups on the right and 10 Turkish get ups on the left? Or 5 & 5 ????
what?
What if I row 14 calories in 60 seconds do I operate off a deficit?
What if I row 14 calories in 60 seconds do I operate off a deficit?
The cals and reps have to add up to 30 for ladies and 40 for guys each round… max row cals + tgu = 40/30 reps each round
???? well said ☝️
Took a ???????? (PR) to break it down. Got it:))))
The cals and reps have to add up to 30 for ladies and 40 for guys each round… max row cals + tgu = 40/30 reps each round
???? well said ☝️
Took a ???????? (PR) to break it down. Got it:))))
100 dumbbell bench press with 50lb dumbbells
– 14:45 #opentraining
#bropen @jcash @lookintoogood
10am OG
For time:
21 Hang Power Clean (155#), 42 GHD Sit-Up
15 Hang Power Clean, 30 GHD Sit-Up
9 Hang Power Clean, 18 GHD Sit-Up
– 6:55
5 minute chest to bar pull-up
– 60 reps
Power cleans:
3 sets of 1 power clean / 2 hang cleans @ 165#
3 sets of 3 power cleans @ 175#
3 rounds:
20 cals ass bike / 20 GHD’s
Also, Rekas….. HSPU machine!
Power cleans:
3 sets of 1 power clean / 2 hang cleans @ 165#
3 sets of 3 power cleans @ 175#
3 rounds:
20 cals ass bike / 20 GHD’s
Also, Rekas….. HSPU machine!
Open Workout 15.4 w/Alice
8′ AMRAP of:
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
so on and so on…
78 reps (125# cleans, box push-ups)
HSPU practice with everyone in the room. OH EM GEE I got 3 kipping hspu (1 ab mat) and kinda did one with the 25# plates but didn’t hit the wall. #myfirsthspustory Thanks for all the encouragement team!!!
Wahoooooo crush it Wednesday ladies’
????????
Open Workout 15.4 w/Alice
8′ AMRAP of:
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
so on and so on…
78 reps (125# cleans, box push-ups)
HSPU practice with everyone in the room. OH EM GEE I got 3 kipping hspu (1 ab mat) and kinda did one with the 25# plates but didn’t hit the wall. #myfirsthspustory Thanks for all the encouragement team!!!
Wahoooooo crush it Wednesday ladies’
????????
Open Workout 15.4 with Liz: 43 rx
(partial) OG Oly
Jerk dip squat + PP: 95# across
Open Workout 15.4 with Liz: 43 rx
(partial) OG Oly
Jerk dip squat + PP: 95# across
Oly
Clean pulls: 133 – 133 – 143
Jerk Complex @ 93 across all 5 sets
Oly
Clean pulls: 133 – 133 – 143
Jerk Complex @ 93 across all 5 sets
Oly:
Clean Pulls: 113-123-133
Dip+PP complex: 83lb across
Oly:
Clean Pulls: 113-123-133
Dip+PP complex: 83lb across
The North Face Endurance Challenge is a great event on Bear Mountain in early May. I did the marathon relay event two years ago and am doing it again this year. Tonight the prices go up. If you have any interest in a trail relay, each person runs a 10k in the woods, they you should consider making at team and signing up. It is a great event, not giant and overwhelming, but a great community atmosphere and beer at the end.
https://www.thenorthface.com/get-outdoors/endurance-challenge/new-york.html
I totally would but not sure how my knee would feel the next day 🙁
i’ll be on a team if anyone needs runners!
The North Face Endurance Challenge is a great event on Bear Mountain in early May. I did the marathon relay event two years ago and am doing it again this year. Tonight the prices go up. If you have any interest in a trail relay, each person runs a 10k in the woods, they you should consider making at team and signing up. It is a great event, not giant and overwhelming, but a great community atmosphere and beer at the end.
https://www.thenorthface.com/get-outdoors/endurance-challenge/new-york.html
I totally would but not sure how my knee would feel the next day 🙁
i’ll be on a team if anyone needs runners!
Diane: 7:10 A couple of seconds off from last time. HSPU were awful today. Had to get a second mat in the round 2.
Diane: 7:10 A couple of seconds off from last time. HSPU were awful today. Had to get a second mat in the round 2.
Oly:
Clean Pulls: @185 PR
Dip+PP complex: @140 PR
Open Workout:
Muscle ups
Box Jumps: got the 2nd place on the board 🙂
5min chest2bar pull-up: 24 reps
Oly:
Clean Pulls: @185 PR
Dip+PP complex: @140 PR
Open Workout:
Muscle ups
Box Jumps: got the 2nd place on the board 🙂
5min chest2bar pull-up: 24 reps
Hey ya’ll!
Only 28 people have signed up for the Open so far. If you haven’t signed up already, get to it! It will be A LOT of fun and you won’t regret it. Link is at the top of the page. 🙂
Hey ya’ll!
Only 28 people have signed up for the Open so far. If you haven’t signed up already, get to it! It will be A LOT of fun and you won’t regret it. Link is at the top of the page. 🙂
15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Men clean 185 lb.
Women clean 125 lb.
95 Rx’d
Correction 102 Rx’d
(12 reps of hspu in round of 21)
#math
15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Men clean 185 lb.
Women clean 125 lb.
95 Rx’d
Correction 102 Rx’d
(12 reps of hspu in round of 21)
#math
FHIXTREME: Strength for 4 rounds Max KB front squats in one min
rest two min 16kg/12kg)
35, 24, 24,20 (last 3 rds with 14kg) 103 Reps
15 min AMRAP (14 kg)
(16 kg/12kg)
3 T2B
6 clean & press
9 burpees
12 box jumps ( 20”, 24”)
7+10 Rx+
Open WOD 15.4
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups (only got 5 HSPU)
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Men clean 185 lb.
Women clean 125 lb.
32 Reps Rx
And to end… 10 Min EMOM
3 OH Squats #65
FHIXTREME: Strength for 4 rounds Max KB front squats in one min
rest two min 16kg/12kg)
35, 24, 24,20 (last 3 rds with 14kg) 103 Reps
15 min AMRAP (14 kg)
(16 kg/12kg)
3 T2B
6 clean & press
9 burpees
12 box jumps ( 20”, 24”)
7+10 Rx+
Open WOD 15.4
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups (only got 5 HSPU)
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Men clean 185 lb.
Women clean 125 lb.
32 Reps Rx
And to end… 10 Min EMOM
3 OH Squats #65
@johanna your it…
uhh, no one told me you were doing this!! i did yesterday’s… see below…
Neither did I…#erocmademedoit….
@johanna your it…
uhh, no one told me you were doing this!! i did yesterday’s… see below…
Neither did I…#erocmademedoit….
Thursday WOD
33/17
25/15
27/13
26/14
27/13
– 26:32 Rx, 136 total cals, 72 total TGUs
Review of this workout: The max cal row really gases you, but it’s worth going all out, because the TGU’s are slower. Great shoulder stability/health work on top of last Thursday. All of the softer athletes will skip this one, so expect a pretty quiet gym day.
Thursday WOD
33/17
25/15
27/13
26/14
27/13
– 26:32 Rx, 136 total cals, 72 total TGUs
Review of this workout: The max cal row really gases you, but it’s worth going all out, because the TGU’s are slower. Great shoulder stability/health work on top of last Thursday. All of the softer athletes will skip this one, so expect a pretty quiet gym day.
Tuesday wod:
[email protected] 75
30 @ 135
ran out of time changing plates, rx
BS deadlift /rdl complex at 165
cash out:
EMOM:
3 MU w band practice
Tuesday wod:
[email protected] 75
30 @ 135
ran out of time changing plates, rx
BS deadlift /rdl complex at 165
cash out:
EMOM:
3 MU w band practice
BS: 5×3 @265#s
BS: 5×3 @265#s
5×10 Brostein Bench Press 135#
4×10 windshield wipers
Metcon 21-18-15-12-9-6-3 GHD/OH Press 75#
19:59
Bonus: New Shirt! Holla!
5×10 Brostein Bench Press 135#
4×10 windshield wipers
Metcon 21-18-15-12-9-6-3 GHD/OH Press 75#
19:59
Bonus: New Shirt! Holla!
42-47-52-52-52
15-12-9
ghds/wb/thruster
somewhere shy of 7 min.
42-47-52-52-52
15-12-9
ghds/wb/thruster
somewhere shy of 7 min.
yesterday’s WOD Open Workout 12.2
72 Rx
cash out:
10 min EMOM of 2 C2B + 5 T2B
Dag…you got me on snatches 🙂
Went back to OG for some dips. Because dips. (on the ghds)
Did 30 reps in 5:31
(28 @ 5′ mark – for reference, I could only do 20 on 1/12!) Happy with the progress 🙂
Went back to OG for some dips. Because dips. (on the ghds)
Did 30 reps in 5:31
(28 @ 5′ mark – for reference, I could only do 20 on 1/12!) Happy with the progress 🙂
Legless day cause smoked still:
Bench triples:
Add 5 lbs til fail 145–>170 (barely missed 175)
Bignastics:
6 rounds of:
5 butterfly pull-up, 3 c2b, 1 mu unbroken
Cashout: 50 ghds
Legless day cause smoked still:
Bench triples:
Add 5 lbs til fail 145–>170 (barely missed 175)
Bignastics:
6 rounds of:
5 butterfly pull-up, 3 c2b, 1 mu unbroken
Cashout: 50 ghds
Yesterday’s wod
60rx
Yesterday’s wod
60rx
Oly Clean Pull 113 Dip Push Press 73 – 83 in the end
Thanks, Mel
Oly Clean Pull 113 Dip Push Press 73 – 83 in the end
Thanks, Mel
Tuesday’s WOD
48 Rx’d
Tuesday’s WOD
48 Rx’d
Did a WOD from my old box, my back is not good.
For time:
30 FS 55 #
30 cal row
30 hang power cleans 55 #
30 box jumps
30 kb swings 35 #
30 air squats (subbed for wall balls)
30 sit-ups
30 burpeez
22ish minutes.
Shoutout to JoJo, Carlos, and Eroc for killing their workouts! ????????????????????????????????????????????????????????????????????????
I am a spelling Nazi, I would not have typed burpeez. BURPEES!
Did a WOD from my old box, my back is not good.
For time:
30 FS 55 #
30 cal row
30 hang power cleans 55 #
30 box jumps
30 kb swings 35 #
30 air squats (subbed for wall balls)
30 sit-ups
30 burpeez
22ish minutes.
Shoutout to JoJo, Carlos, and Eroc for killing their workouts! ????????????????????????????????????????????????????????????????????????
I am a spelling Nazi, I would not have typed burpeez. BURPEES!
OG: made up Monday’s wod
Back squats: 135-155-165-175-180
Weak, baby bird legs and lower back pain persists ☹️
Conditioning: 8 min AMRAP of 8 front rack lunges with two 35# dumbbells and 8 burpees
– 6 rounds RX’d
OG: made up Monday’s wod
Back squats: 135-155-165-175-180
Weak, baby bird legs and lower back pain persists ☹️
Conditioning: 8 min AMRAP of 8 front rack lunges with two 35# dumbbells and 8 burpees
– 6 rounds RX’d
@Work work
Bench 6×[email protected] 5×[email protected] superset with 5×10 inverted rows with 3 second descent and explosive pull
Getting ready for the #bropen!
12.2 – 47 reps including ~3 decent looking power snatches at 135, and a lot of other “snatches”. Good for practice
4 rounds for time w/ Kenny
30 dubs
15 ghd sit-ups
5 FS from the floor 185#
7:53
20 second Ass bike sprints for cals w Derek
3 min rest between efforts
20(30 sec), 14, 14, 15, 15
OHS TEMPO SQUATING
worked all the way up to 185 for single and one failed
Rep. Shoulders gave out
Bent over rows / GHD extensions x 5
Worked up to 185 for 6
4 rounds for time w/ Rob
30 dubs
15 ghd sit-ups
5 FS from the floor 185#
8:07
OHS TEMPO SQUATING
worked all the way up to 185 for single and one failed
Rep. Shoulders gave out
Bent over rows / GHD extensions x 5
Worked up to 185 for 6
4 rounds for time w/ Rob
30 dubs
15 ghd sit-ups
5 FS from the floor 185#
8:07
29:08 @ 35 and 30 total reps.
35:30 25# and 30 reps
(18/12, 20/10, 20/10,19/11,18/12)
35:30 25# and 30 reps
(18/12, 20/10, 20/10,19/11,18/12)
35:07 rx
Cals: 30-27-28-27-26
TGUs started slow but got going as this went on
35:07 rx
Cals: 30-27-28-27-26
TGUs started slow but got going as this went on
4rnds RX at cap (38 min)
Calories: 32-27-27-23
4rnds RX at cap (38 min)
Calories: 32-27-27-23
33:48 rx
21-9 | 19-11 | 19-11 | 18-12 | 18-12
95 total cals; 55 total TGUs
33:48 rx
21-9 | 19-11 | 19-11 | 18-12 | 18-12
95 total cals; 55 total TGUs
what’s a soft athlete? Like squishy mentally air physically. I like this workout but have a sinus infection and strep threat.
Jk, no softies at the trop. 6am was packed this morning! Feel better!
what’s a soft athlete? Like squishy mentally air physically. I like this workout but have a sinus infection and strep threat.
Jk, no softies at the trop. 6am was packed this morning! Feel better!
33:58 rx
19/11
22/8
23/8 (brain fart)
23/7
23/7
110 cals/41 TGUs (Obviously moved pretty slow on the turkeys heh)
33:58 rx
19/11
22/8
23/8 (brain fart)
23/7
23/7
110 cals/41 TGUs (Obviously moved pretty slow on the turkeys heh)
assbike 10min 100cal warmup
shoulder/thoracic mob recap
90/90 breathing 20-30 deep breaths
+
3sets
parallette support hold (feet supported) 20 deep breaths
kb farmer hold 20 deep breaths
single arm kb bottom front sq hold 10 deep breaths/side
+
3sets
prone single arm pec stretch – arm extended at 45 degrees 1min/side
side lying kb thoracic rotations – 5reps side w deep breath
prone cervical retractions: 8reps
+
GH PVC PAILS/RAILS sequence
+
Ankle PAILS/RAILS sequence
supposed to be aerobic weds but morphed into anaerobic weds for sake of time/sanity. some fumbling with workout here but realized I could not recover from 30s all out sprint in 3mins.
5rds 20s assbike / 3mins rest w/ seda
26c (30s), 15c, 14c, 13c, 15c
ouch
assbike 10min 100cal warmup
shoulder/thoracic mob recap
90/90 breathing 20-30 deep breaths
+
3sets
parallette support hold (feet supported) 20 deep breaths
kb farmer hold 20 deep breaths
single arm kb bottom front sq hold 10 deep breaths/side
+
3sets
prone single arm pec stretch – arm extended at 45 degrees 1min/side
side lying kb thoracic rotations – 5reps side w deep breath
prone cervical retractions: 8reps
+
GH PVC PAILS/RAILS sequence
+
Ankle PAILS/RAILS sequence
supposed to be aerobic weds but morphed into anaerobic weds for sake of time/sanity. some fumbling with workout here but realized I could not recover from 30s all out sprint in 3mins.
5rds 20s assbike / 3mins rest w/ seda
26c (30s), 15c, 14c, 13c, 15c
ouch
31:46 scales to 25 reps w/8kg kb
15/10-15/10-17/8-17/8-17/8
I think that’s the most calories ever in a minute ????
#GainzBro
31:46 scales to 25 reps w/8kg kb
15/10-15/10-17/8-17/8-17/8
I think that’s the most calories ever in a minute ????
#GainzBro
29:59 12kg
33, 26, 25, 24, 23. Had to crawl to KB for TGU
Yes, but that was strategy! Haha. Loved it.
29:59 12kg
33, 26, 25, 24, 23. Had to crawl to KB for TGU
Yes, but that was strategy! Haha. Loved it.
31:55 RX.
Cals 21/20/18/19/19 with 53 TGU’s.
Rowed with damper on 7.
31:55 RX.
Cals 21/20/18/19/19 with 53 TGU’s.
Rowed with damper on 7.
Challenge accepted!!! ????????????????
Challenge accepted!!! ????????????????
Dnf, gonna use that yoke bar again and PR squats this year
EMOM Hang Snatch worked up to 98
Practied turkish gets ups
21-15-9 assault bike cal and 25lb dumbell thrusters 9:44
EMOM Hang Snatch worked up to 98
Practied turkish gets ups
21-15-9 assault bike cal and 25lb dumbell thrusters 9:44
AM Upstate:
20 Minute AMRAP
30 push-ups
100 walking lunges
60 second hollow hold
4+8
PM NYC:
SAND
I wanted to do this WOD and sub burpees but my knee/IT-band was wonky after a dozen burps.
AM Upstate:
20 Minute AMRAP
30 push-ups
100 walking lunges
60 second hollow hold
4+8
PM NYC:
SAND
I wanted to do this WOD and sub burpees but my knee/IT-band was wonky after a dozen burps.
30:59 8kg
Cal Row 13 10 12 12 13
30:59 8kg
Cal Row 13 10 12 12 13
25:20 RX
Cal Row 28, 23, 22, 23, 24
Really wanted a 30 on my first minute out….
28:54 @15
Cal row: 22, 20, 19, 18, 19
28:54 @15
Cal row: 22, 20, 19, 18, 19