Wed, Jan 18th and Thurs, Jan 19th

17
Jan

Wed, Jan 18th and Thurs, Jan 19th

ANNOUNCEMENTS: We’re adding a second CrossFit WOD on Sundays, beginning 1/29. The new schedule is as follows:
Oly Class – 9:30am
CrossFit Class – 10:30am
CrossFit Class – 11:30am
Open Gym – 12:30 to 2:00pm
Crash Course (Gym is closed.) – 2:00 to 4:30pm

Wednesday Oly

Power snatch
10 min emom

High-hang clean & jerk
10 min emom

Thursday WOD

5 Rounds Not for Time:

3 Overhead Squat
30 Wallballs, 20/14

Go heavy and attempt to go unbroken. Rest as needed.

For each round, post squat load and number of wallball sets to Comments.

0 Response

  1. BAston

    Back Squat 5×3: 225# (I did 230# on the second set – same weight as Monday night – but it was ugly).

    Squats at 6am<<<<<<<Squats at 5pm

    3 rounds NFT:

    20 Cals ass bike
    20 GHD's

  2. robseda

    Oly:
    Power snatch: 135(4)-115(6). Lockout work
    High hang c&j: 195 across. Jerk work (sj)
    Deadlift: 155(10)-205(5)-245(5)-295(5)-315(5)
    Yesterday’s wod: 7 rds 10hspu + 2 rope climbs
    12:11 rx. strict and legless

  3. Alice

    Oly EMOMs
    Power snatch: 85# across
    HH Clean only: 115# across

    Back Squat 5×3
    —150# across
    10min EMOM:
    —1 bmu drill—feet v. wall + over (grip: thumbs over the bar)
    1 min assault bike
    —19 cal

  4. JoJo

    AM OG
    10 min mobility shoulders and hips

    Muscle-up progression complex 3×5

    10 Min EMOM 3-5 swings on rings false grip (getting those hips in the air) With 10 Min EMOM crew 🙂

    who’s in for OLY tonight?

  5. Melanie

    Snatch: 73lbs – felt good, kept it here
    HH C&J – 108lbs – 50/50 on the jerks – some felt solid other were shaky

  6. Matt

    Tabata Ass Bike – 65 cals, great warm-up

    Tomorrow’s WOD
    OHS: 175 – 185 – 185 – 185 – 185
    Wallballs: Unbroken

    Bodybuilding.com Pec Shredder #12 with Jon
    4 Rounds:
    8 Bench @ 175
    2-3 Ring Dips at a 3333 pace

  7. ERIC S.

    Squats 5×3 @ 75% 285lbs
    Power Snatch 1 rep
    135,155,165,175,185,190,195, 200 P.R.

    13.1
    17min Amrap
    40 burpees
    30 snatches 75/45
    40 burpees
    30 snatches 135/75
    20 burpees
    30 snatches 165/100
    10 burpees
    Snatch Amrap 210/120

    Got 18 reps at 165lbs
    One of my favorite open wods!

  8. Liz

    cindy
    18+15PR

    easier knowing I did Artie 11/9/16 with 8+17 (which was cindy + 5 pull ups + thrusters @65, where the thrusters were my goat)

  9. johanna

    OG:
    MU transition work with some amazing ladies, learning how to maintain false grip

    oly:
    power snatch emom @90
    high hang clean + split jerk emom @115

  10. Melissa TruHero

    OG: what Jo said! Muscle up work

    Oly:
    Power snatch 10 min emom @ 93#
    High hang clean & split jerk 10 min emom @ 113#

    Cash out: 3 rounds nft 20 GHD sit-ups / 10 hip extensions

  11. Cash – in
    Squat rack / Strength band lateral step – overs. Band above the knee, make sure there is no “pinching” in the hip crease. (Matt came over and poked fun and me – then i took his place on the leaderboard, see “cash out’ below)

    5 x 3 “pause” squats. 4 seconds down, 3 seconds pause — 185#
    Super set with 7 reps kipping toes to bar

    Strict Press
    5 @ 95#
    5 @ 105#
    5 @115#
    [email protected] 120#

    Cash – out:
    60 second Max cal ASS BIKE – 37 cals (ouch — trachea hurts) PR!!!!!!!!!!!!! and LEADERBOARD!!!

  12. JoJo

    OG pm… muscle-up with some powerful ladies…
    About 30 min of work…

    OLY:
    Power snatch 10 min EMOM #70 (when am I gonna learn not to lean forward so much!!!!UGH)

    High hang clean & jerk 10 min EMOM
    Jerk needs work!
    105×3
    110×7

  13. dtm

    I tweaked my upper back making tea this morning because I’m old.

    Ad hoc geriatric WOD:
    5 Rounds
    1 min max push-ups (48/26/22/22/21)
    30 second hollow hold
    30 second rest

    Thinking about some tai chi tomorrow.

  14. Roberts

    OG oly with the ladies
    Snatch @ 73
    HHC&J @ 83 – shoulders weren’t warm, also tried to focus on my back knee on the jerk

  15. robseda

    OHS(3): 155-165-175-185-195(1)
    25 wall balls unbroken at 30# 5/5

    3×3 strict MU
    Some kipping MUs to practice pause for dip kip; hollow

  16. cloudon

    Dead lifts from Tues – sets of 5 – 135-225-315-405. PR is 480 so with all that weight on the bar went for 500 and that wasn’t happening. Making it 495 didn’t help… Then Oly 10 min EMOM snatch at 160. Had to get to dry cleaners before 7 so bailed on the C&J unfortunately.

  17. JoJo

    OHS: (3) 75-75-77-80-85

    Wallballs: Unbroken

    Side note, getting stronger looking at my numbers
    back in September 2016 notes for OHS #45-60-65-70- 80 a real struggle. And today did 3 at #85 this a PR for me. It’s a great day!

  18. dquat

    oly:
    ps: 185,185,195,195,205(6)
    had to take 2mins off in between 7-8 set @205 after failing. first & second pull felt good, couldnt get back into heels to get these firing. some were nice and muscle snatchish and some were ugly.

    hcj: 185,185,195,195,205,205,215,215,225,235
    felt ok.

  19. Rekas

    OHS: 95# across
    (Depth not as great in the middle of the workout but better towards the end)

    WB: 5/5 unbroken, rx

  20. ShollSwole

    Due to a lower back injury (occupational) that has been going on for a while now, I’m taking some time off weightlifting. It was pretty discouraging. Especially since I was just about to start outlifting Eroc. I’m still training though! I’m completing a gymnastics foundation program and lots and lots of stretching.

    Day 1:
    Wrist Stretches and wrist conditioning 5:00
    Headstand Holds and Frog holds 10:00
    Front split progression 5:00
    Side split progressions 5:00

    45 degree L-Sit Holds 5×1:00 accumulated
    Manna Bent Holds 5x:45 accumulated
    Single Bar Dips 5×5 rest :30
    Pullups, jump to 5sec hold then 5s negative 5×5
    Pistol squat negatives 5×5 each leg

    Weigh in 182, up 1lb

  21. cloudon

    WOD – had to rush out early so did this at a 3 min per round pace w/ 155# straight across x 5. WB 2x unbroken then 2 sets of 20/10 and had to skip last set.

  22. J Cash

    1 rep max power snatch
    165-175-180-185( PR)- 190(PR)-195(F) but so close!!!
    Thanks to the 6pm class for cheering me on ????????????????????????????????????????????????????????☺️

  23. 65# OHS
    Wall balls unbroken!

    Did 7 rounds because I forgot we only had to do 5…DOH!

    Back workout before CF.
    Nutrition & water on point today!

  24. Kim

    5RM Deadlifts
    200(5) – 215(5) – 245(5) – 265(3*) – 285(5) PR

    *Consulted my BFF Derek on weight progressions. He works up to a solid 3-rep before going after a 5-rep max. Fun fact of the day right there.

  25. Joe

    155# across
    30 unbroken @20# across

    3×5 bottoms up kb press each arm while reporting scores
    #makeMyShouldersGreatAgain

  26. OHS @ 95#
    Wallballs RX Unbroken

    Huge win for the IT band injury. No pain during, though lots of crackle pops. And no pain/IT band tightness the day after.

  27. dquat

    assbike aerobics
    13.1m @ 34:36 / 250w 57rpm

    ohs
    95(5),95(5),115(5),115(5),135(5)
    pondered my 2017 goal for a cpl weeks and came to a conclusion while doing painfree/fair positioned ohs that my post injury shoulder mobility has improved enough to start putting ohs in the rotation. 15bw ohs by year end. putting together a program this weekend. happy to share once its done. will be a fun journey.

    1. Melissa TruHero

      My problem is the behind the neck jerk to get the bar up for heavy OHS! Could use your programming help for that. 🙂

  28. Michele Adler

    I don’t feel comfortable with anything overhead bc of a shoulder injury/tendinitis (I should prob go to the dr again). Anywho:
    OHS 35, still felt uneven in the weight distribution between shoulders
    Wall balls, started at 14 lbs, dropped to 10 and aimed for 9 for 9 ft. Tried to stick to sets of 10

17
Jan

Wed, Jan 18th and Thurs, Jan 19th

ANNOUNCEMENTS: We’re adding a second CrossFit WOD on Sundays, beginning 1/29. The new schedule is as follows:
Oly Class – 9:30am
CrossFit Class – 10:30am
CrossFit Class – 11:30am
Open Gym – 12:30 to 2:00pm
Crash Course (Gym is closed.) – 2:00 to 4:30pm

Wednesday Oly

Power snatch
10 min emom

High-hang clean & jerk
10 min emom

Thursday WOD

5 Rounds Not for Time:

3 Overhead Squat
30 Wallballs, 20/14

Go heavy and attempt to go unbroken. Rest as needed.

For each round, post squat load and number of wallball sets to Comments.

78 Responses

  1. BAston

    Back Squat 5×3: 225# (I did 230# on the second set – same weight as Monday night – but it was ugly).

    Squats at 6am<<<<<<<Squats at 5pm

    3 rounds NFT:

    20 Cals ass bike
    20 GHD's

  2. robseda

    Oly:
    Power snatch: 135(4)-115(6). Lockout work
    High hang c&j: 195 across. Jerk work (sj)
    Deadlift: 155(10)-205(5)-245(5)-295(5)-315(5)
    Yesterday’s wod: 7 rds 10hspu + 2 rope climbs
    12:11 rx. strict and legless

  3. Alice

    Oly EMOMs
    Power snatch: 85# across
    HH Clean only: 115# across

    Back Squat 5×3
    —150# across
    10min EMOM:
    —1 bmu drill—feet v. wall + over (grip: thumbs over the bar)
    1 min assault bike
    —19 cal

  4. JoJo

    AM OG
    10 min mobility shoulders and hips

    Muscle-up progression complex 3×5

    10 Min EMOM 3-5 swings on rings false grip (getting those hips in the air) With 10 Min EMOM crew 🙂

    who’s in for OLY tonight?

  5. Melanie

    Snatch: 73lbs – felt good, kept it here
    HH C&J – 108lbs – 50/50 on the jerks – some felt solid other were shaky

  6. Matt

    Tabata Ass Bike – 65 cals, great warm-up

    Tomorrow’s WOD
    OHS: 175 – 185 – 185 – 185 – 185
    Wallballs: Unbroken

    Bodybuilding.com Pec Shredder #12 with Jon
    4 Rounds:
    8 Bench @ 175
    2-3 Ring Dips at a 3333 pace

  7. ERIC S.

    Squats 5×3 @ 75% 285lbs
    Power Snatch 1 rep
    135,155,165,175,185,190,195, 200 P.R.

    13.1
    17min Amrap
    40 burpees
    30 snatches 75/45
    40 burpees
    30 snatches 135/75
    20 burpees
    30 snatches 165/100
    10 burpees
    Snatch Amrap 210/120

    Got 18 reps at 165lbs
    One of my favorite open wods!

  8. Liz

    cindy
    18+15PR

    easier knowing I did Artie 11/9/16 with 8+17 (which was cindy + 5 pull ups + thrusters @65, where the thrusters were my goat)

  9. johanna

    OG:
    MU transition work with some amazing ladies, learning how to maintain false grip

    oly:
    power snatch emom @90
    high hang clean + split jerk emom @115

  10. Melissa TruHero

    OG: what Jo said! Muscle up work

    Oly:
    Power snatch 10 min emom @ 93#
    High hang clean & split jerk 10 min emom @ 113#

    Cash out: 3 rounds nft 20 GHD sit-ups / 10 hip extensions

  11. Cash – in
    Squat rack / Strength band lateral step – overs. Band above the knee, make sure there is no “pinching” in the hip crease. (Matt came over and poked fun and me – then i took his place on the leaderboard, see “cash out’ below)

    5 x 3 “pause” squats. 4 seconds down, 3 seconds pause — 185#
    Super set with 7 reps kipping toes to bar

    Strict Press
    5 @ 95#
    5 @ 105#
    5 @115#
    [email protected] 120#

    Cash – out:
    60 second Max cal ASS BIKE – 37 cals (ouch — trachea hurts) PR!!!!!!!!!!!!! and LEADERBOARD!!!

  12. JoJo

    OG pm… muscle-up with some powerful ladies…
    About 30 min of work…

    OLY:
    Power snatch 10 min EMOM #70 (when am I gonna learn not to lean forward so much!!!!UGH)

    High hang clean & jerk 10 min EMOM
    Jerk needs work!
    105×3
    110×7

  13. dtm

    I tweaked my upper back making tea this morning because I’m old.

    Ad hoc geriatric WOD:
    5 Rounds
    1 min max push-ups (48/26/22/22/21)
    30 second hollow hold
    30 second rest

    Thinking about some tai chi tomorrow.

  14. Roberts

    OG oly with the ladies
    Snatch @ 73
    HHC&J @ 83 – shoulders weren’t warm, also tried to focus on my back knee on the jerk

  15. robseda

    OHS(3): 155-165-175-185-195(1)
    25 wall balls unbroken at 30# 5/5

    3×3 strict MU
    Some kipping MUs to practice pause for dip kip; hollow

  16. cloudon

    Dead lifts from Tues – sets of 5 – 135-225-315-405. PR is 480 so with all that weight on the bar went for 500 and that wasn’t happening. Making it 495 didn’t help… Then Oly 10 min EMOM snatch at 160. Had to get to dry cleaners before 7 so bailed on the C&J unfortunately.

  17. JoJo

    OHS: (3) 75-75-77-80-85

    Wallballs: Unbroken

    Side note, getting stronger looking at my numbers
    back in September 2016 notes for OHS #45-60-65-70- 80 a real struggle. And today did 3 at #85 this a PR for me. It’s a great day!

  18. dquat

    oly:
    ps: 185,185,195,195,205(6)
    had to take 2mins off in between 7-8 set @205 after failing. first & second pull felt good, couldnt get back into heels to get these firing. some were nice and muscle snatchish and some were ugly.

    hcj: 185,185,195,195,205,205,215,215,225,235
    felt ok.

  19. Rekas

    OHS: 95# across
    (Depth not as great in the middle of the workout but better towards the end)

    WB: 5/5 unbroken, rx

  20. ShollSwole

    Due to a lower back injury (occupational) that has been going on for a while now, I’m taking some time off weightlifting. It was pretty discouraging. Especially since I was just about to start outlifting Eroc. I’m still training though! I’m completing a gymnastics foundation program and lots and lots of stretching.

    Day 1:
    Wrist Stretches and wrist conditioning 5:00
    Headstand Holds and Frog holds 10:00
    Front split progression 5:00
    Side split progressions 5:00

    45 degree L-Sit Holds 5×1:00 accumulated
    Manna Bent Holds 5x:45 accumulated
    Single Bar Dips 5×5 rest :30
    Pullups, jump to 5sec hold then 5s negative 5×5
    Pistol squat negatives 5×5 each leg

    Weigh in 182, up 1lb

  21. cloudon

    WOD – had to rush out early so did this at a 3 min per round pace w/ 155# straight across x 5. WB 2x unbroken then 2 sets of 20/10 and had to skip last set.

  22. J Cash

    1 rep max power snatch
    165-175-180-185( PR)- 190(PR)-195(F) but so close!!!
    Thanks to the 6pm class for cheering me on ????????????????????????????????????????????????????????☺️

  23. 65# OHS
    Wall balls unbroken!

    Did 7 rounds because I forgot we only had to do 5…DOH!

    Back workout before CF.
    Nutrition & water on point today!

  24. Kim

    5RM Deadlifts
    200(5) – 215(5) – 245(5) – 265(3*) – 285(5) PR

    *Consulted my BFF Derek on weight progressions. He works up to a solid 3-rep before going after a 5-rep max. Fun fact of the day right there.

  25. Joe

    155# across
    30 unbroken @20# across

    3×5 bottoms up kb press each arm while reporting scores
    #makeMyShouldersGreatAgain

  26. OHS @ 95#
    Wallballs RX Unbroken

    Huge win for the IT band injury. No pain during, though lots of crackle pops. And no pain/IT band tightness the day after.

  27. dquat

    assbike aerobics
    13.1m @ 34:36 / 250w 57rpm

    ohs
    95(5),95(5),115(5),115(5),135(5)
    pondered my 2017 goal for a cpl weeks and came to a conclusion while doing painfree/fair positioned ohs that my post injury shoulder mobility has improved enough to start putting ohs in the rotation. 15bw ohs by year end. putting together a program this weekend. happy to share once its done. will be a fun journey.

    1. Melissa TruHero

      My problem is the behind the neck jerk to get the bar up for heavy OHS! Could use your programming help for that. 🙂

  28. Michele Adler

    I don’t feel comfortable with anything overhead bc of a shoulder injury/tendinitis (I should prob go to the dr again). Anywho:
    OHS 35, still felt uneven in the weight distribution between shoulders
    Wall balls, started at 14 lbs, dropped to 10 and aimed for 9 for 9 ft. Tried to stick to sets of 10