Wednesday, February 3rd

2
Feb

Wednesday, February 3rd

just

WOD:

Three rounds for time:
10 Muscle-ups
90 Squats
60 Sit-Ups or 30 GHD Sit-Ups

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0 Response

  1. Matt

    19:27 Rx, that was a fun workout. Squats on squats on squats. Woof, those GHDs though.

    Back still super tight, hopefully 270 air squats helped. Had to get some snatch work in though,
    5 x 10 Sumo Hang Muscle Snatch, empty bar (sumo stance made sure I couldn’t use any hip drive, all upper body)

  2. heidi_w

    Oly
    5 rounds – snatch balance triples
    75 | 85 | 90 | 95 | 100

    15mim EMOM – snatch squat singles
    worked up to 100# (5#PR)
    In the triple digits now!

    5 rounds – drop snatch triples
    8#5 with minimal dip + drive of the legs

    30 GHD NFT

  3. Jason

    Round 1: 10 MUs/ 90 squats/ 30 GHDs situps
    Round 2: 7 MUs and 3 ring dips/90 squats/30 GHD situps
    Round 3: 10 Ring Dips/ 90 squats/ 60 non-GHD situps

    I forget the time, somewhere around 31 mins
    Strung together 3 MUs for the first time

  4. Darcy

    18:14
    MU transition into ring dips (10 ea.)
    Squats were painful! I’m sure I won’t be able to walk on Friday!

  5. juliavery

    Open wod 15.3
    14 min amrap
    7 muscle ups
    50 wall ball shots
    100 double unders
    362 reps

    Deadlifts 3-3-3-3-3
    170,175,180,185,190

    EMOM x12
    2 touch and go power cleans + 2 touch and go push jerks
    83,88,93,98,103(2),108(2),113(2),118,123

    12 min amrap
    10 cal assault bike
    10 burpee box jumps
    5 rounds + 15 reps

  6. DT

    Rest DAY!!

    Going away party at 5 Mile on Saturday the 27th–also the day of the first open WOD. Come out and celebrate!

    If i missed you on the invite it was intentional so take the hint. Just kidding! Please show up so my 3 friends who don’t do crossfit will think i’m the man!

  7. Kim

    Oly
    Snatch Balance Triples
    Up to 83#

    EMOM
    Up to 93#. Came close to 98# twice
    Slippery floors make for sloppy snatches.

  8. Melissa TruHero

    Snatch balance triples up to 98#

    Snatch emom 15min
    Up to 98# then failed 103 a few times.

    Just tired I think.