Wed, Feb 21st and Thurs, Feb 22nd
Reminder! Our schedule for the next five weeks will be as follows:
Monday to Wednesday – Hard workouts as usual
Thursday – Hard workouts at 6, 7, 10am, and 5, 6, 7pm. The Open workout announcement is at 8pm, and as such 8pm will be open gym. Come for the announcement and bring snacks!
Friday – AM classes: Perhaps some open prep, perhaps something totally different. PM classes: Friday night lights. Come to the gym between 5 and 7pm and hit the open workout as hard as you can! We’ll stay as late as we need to make sure everyone is judged.
Saturday – CrossFit Open workout during class times. Same schedule as usual.
Sunday – Hard workout during class times. Not the open workout. Open gym is from 12:30 to 2:00. Same schedule as usual.
Note that we are devoting both Friday PM and Saturday AM to the CrossFit Open, as it is our focus for 5 weeks. If you would like to work out on both Friday and Saturday, either come Friday AM and Saturday AM, or utilize Saturday’s Open Gym time.
If you are unable to participate in the open on Friday or Saturday or during open gym times, you may perform the open workout during class time on Monday as well, although please be respectful of the class going on, and bring a judge with you.
Wednesday Oly
3 Snatch Push Press + 3 Pause OHS
1-1-1-1
High Hang Snatch:
2-2-2-2
Pause Squat:
3-3-3-3
Thursday CrossFit
Post results to Comments.
Oly:
Snatch press complex:
120-125-130-135
Snatch doubles:
120-125-130-135
Pause Front squat trips:
185-190-195-200
Making it to 6am Rx+++
Oly
Snatch press complex
68-73-78-78
High hang snatch doubles
63-73-78-83
Pause squats
103-113-118-118
NFT:
20 strict HSPU (sets of 2 & 3)
Ring MU transition work w/ red band (4 sets of 3)
8 sets of 1/2 mile assault bike / 90 seconds rest in between
Push Press + Pause OHS Trips
145-145-155-165
Hang Snatch Dub
135-145-155-165
Pause Squat Trip
215-215-215-215
10 am Oly, Yesterday’s WOD – “Havana”
3 + 59 rx
PM OG
Dip Rehab A Day
100 ring rows
-10:28
6 Rounds
12 Bulgarian Split Squats w/ 50# DBs
5 Rounds:
30 Seconds Max Burpees – 10s across
Rest 30 Seconds
30 Seconds Max KB Swings 55# KB – 15s across
Rest 30 Seconds
Thursday Wod solo
2:23/2:13/2:08/2:06/2:15/2:08/2:08/2:07
Mental challenge ????
You go girl ????????
Nice work Darcy!
WED AM:
CP 5K @ 8:25min/mi
If you’re doing the Thursday running workout, bring a stop watch if you can! ????????
PM OG
8x400m
1:39 | 1:42 | 1:41 | 1:41 | 1:41 | 1:42 | 1:41 | 1:40
Oly
Snatch Push Press + Pause OHS 3s: 75-85-90-95
High Hang Snatch 2s: 75-80-85-90
Pause Squat 3s: 95-105-120-115
Post work Central Park yog
Upper 5m loop ~8:30 avg pace
8 rounds NFT
30 seconds max cal on the rower, max pull-ups
Row:
13 | 12 | 13 | 12 | 12 | 11 | 12 | 12 Total: 97
Pull-ups:
7 | 4 | 5 | 4 | 4 | 4 | 3 | 3 Total: 34
4 1/2 mile intervals on the ass bike NFT
Just signed up for the Open!
Olympic lifting
Snatch push press 55-60-70-70
Hang snatch 55-60-70-75
Back squat 110-115-115-115
Run 8x4000m
Fastest 1:47
Slowest 1:59
Run 8x400m, rest 90s:
1:12, 1:12, 1:12, 1:14, 1:11, 1:09, 1:12, 1:11, total 9:33
We did this around the “Great Hill” circle in the NW part of the park, which is obviously not comparable to around a city block, and after I checked the imagery a second time it looks like it’s only a ~350m loop =(
Fast 2:00
Slow 2:11
So fast!!!! Nice job Katie.
6 Rounds FT:
12 HPCs w/ 50# DBs
12 Burpees
14:22 URx
1:22, 1:28, 1:30, 1:34, 1:28, 1:39, 1:40, 1:35
Fastest – 1:22
Slowest – 1:40
Wednesday – hot vinyasa rx
Thursday – modified:
8 rounds
90 seconds on, 90 seconds off
(Assault bike style – calories)
24-22-20-19-18-18-18-19
☠️
8 rounds 500m row (bc raining)
2:12-2:17-2:21-2:22-2:25-2:23-2:22-2:19
8x500m row
fast: 1:57
slow: 2:07
1:57/1:59/2:03/2:05/2:05/2:05/2:07/2:04
500m row, 90sec rest
1. 1:49
2. 1:51
3. 1:57
4. 1:58
5. 1:54
6. 1:56
7. 1:55
8. 1:55
Apt Gym Treadmill
2:07
? Couldnt figure out treadmill ramp up time
1:55
1:58
1:57
1:56
1:56
1:54
way to get it done Lisa!
Windy sprints:
1:55
1:40
1:36
1:32
1:30
1:32
1:30
1:31
1:26, 1:25, 1:33, 1:36, 1:37, 1:40, 1:37, 1:34
3 Snatch Push Press + 3 Pause OHS 1-1-1-1 [email protected],55 (60,65,70,70)
High Hang Snatch: 2-2-2-2
[email protected],55 (60,65,60,65)
Pause Squat: 3-3-3-3
[email protected] 65,75 (90,100,110,115)
1:28, 1:30, 1:34, 1:30, 1:31, 1:26,1:30, 1:26.
Wod 400mx8
2:02
2:02
2:02
2:06. Total sprint time 16:43
2:10
2:10
2:07
2:04
Thursday 400’s (total sprint time 15:08)
1:52
1:55
1:56
1:57
1:59
1:55
1:54
1:40