Wed Jan 25th and Thurs Jan 26th

24
Jan

Wed Jan 25th and Thurs Jan 26th

Heads Up! February 4th will be a same-sex partner throwdown. Pick your partner ahead of time, and show up at 9:30am. Bragging rights to top male and female pairs.

Wednesday Oly

Snatch balance
1 – 1 – 1 – 1

Power clean & jerk
10 min emom

Thursday CrossFit

5 rounds for time of:
Run 800 meters
25 overhead squats, 75/55 lbs
25 sumo deadlift high pulls, 75/55 lbs

Protect our plates and control the bar to the floor after every rep. 10 burpee penalty for any bar dropped from more than 1 inch off the ground.

Post time to Comments.

122 Responses

    1. BAston

      Well Joe, judging by ERoc avoiding my comment like the plague, I guess he doesn’t want me as a partner. I joined up with Patrick earlier anyway.

  1. Joe

    3×7 back squat @ 215#

    Oly:
    165# snatch balance pr
    Clean emom: 185# with a missed jerk in there somewhere cause 6am

    3×12 bottom up kb press

  2. Melanie

    snatch balance: 73-78-83-88 woof it’s been awhile
    c&j emom: 108lbs tootsie roll knees coming out of the dip as usual womp

  3. Melanie

    snatch balance: 73-78-83-88 woof it’s been awhile
    c&j emom: 108lbs tootsie roll knees coming out of the dip as usual womp

  4. Matt

    Active rest day.
    5×3 strict m up
    10 minutes of chest to bar butterflies practice
    8 minute :40 on :20 off alternating ass bike and ghd with Kate
    – 16 20 20 18 GHDs, 14 13 13 12 bike
    One peg board climb
    Naps for time.

  5. Matt

    Active rest day.
    5×3 strict m up
    10 minutes of chest to bar butterflies practice
    8 minute :40 on :20 off alternating ass bike and ghd with Kate
    – 16 20 20 18 GHDs, 14 13 13 12 bike
    One peg board climb
    Naps for time.

  6. Matt

    active rest day part deux
    crossfit.com 170124
    l-pulls – 9, 7, 9 (4.5/5 stars)
    handstand walk – 90, 85, 70ft
    pulls – 37, 22, 22
    handstand hold – 47, 40, 43 sec

  7. Matt

    active rest day part deux
    crossfit.com 170124
    l-pulls – 9, 7, 9 (4.5/5 stars)
    handstand walk – 90, 85, 70ft
    pulls – 37, 22, 22
    handstand hold – 47, 40, 43 sec

  8. El Capitan

    Bear Complex one rep max
    205,225,235,245,255,260

    Then open workout 13.4
    Ascending ladder of Clean &. Jerks 135/95
    3,3 6,6 9,9 12,12 15,15 18,18
    Toes 2 Bar
    91 reps Rx’d
    P.R.

  9. El Capitan

    Bear Complex one rep max
    205,225,235,245,255,260

    Then open workout 13.4
    Ascending ladder of Clean &. Jerks 135/95
    3,3 6,6 9,9 12,12 15,15 18,18
    Toes 2 Bar
    91 reps Rx’d
    P.R.

  10. dtm

    A: 5 x DB strict press
    40/45/50/52.5×3

    B: 6 Minute AMRAP
    4 Push press 45#dbs
    6 Burpees
    8 db snatch 45# DB
    5 Rounds

    C: 3 mile run
    Lots of people shiggy in Chinatown but I got in some good interval work the last two miles.

  11. dtm

    A: 5 x DB strict press
    40/45/50/52.5×3

    B: 6 Minute AMRAP
    4 Push press 45#dbs
    6 Burpees
    8 db snatch 45# DB
    5 Rounds

    C: 3 mile run
    Lots of people shiggy in Chinatown but I got in some good interval work the last two miles.

  12. Alice

    Back Squat 5×3
    —155# across

    (OG) Oly
    Snatch Balance: 105# (pr)
    [85-90-95-100-105]
    Power C&J EMOM: 105# across

  13. Alice

    Back Squat 5×3
    —155# across

    (OG) Oly
    Snatch Balance: 105# (pr)
    [85-90-95-100-105]
    Power C&J EMOM: 105# across

  14. Tapout

    Filthy Fifty w/25 K2E

    30:41

    last time 38 so figure I would have been it even if it took me 8 min to do an additional k2e.
    Will work to kip those

    Thanks melissa!

  15. Melissa TruHero

    OG: Filthy Fifty (Lisa’s version minus the jumping pull-ups ????)

    ~ 32:17 with step-ups BC foot pain today
    – full on died during wall balls and especially burpees
    – arms were still toast from Linda on Monday

    Lis- I ain’t mad atcha ????

  16. ShollSwole

    Planche pushups 8/9/9/9/9
    Lhold leg raises 9/8/7/7/7
    BTN Pullups strict 5/5/5/5/5
    HSPU (w/ab mat) 5/4/5/5/5
    Back arch holds :20-:30×5

    :30 assault bike race against Derek with a 10cal handicap…still lost.

    Most importantly, 1st Muscle up! Holla!!!

  17. Accessory work today

    eccentric ankle dorsiflexion 3×8 holding 24 kg KB
    Lateral box step ups 5×5 each side (box 3″ above knee cap)

    Front squat pauses 4 x 20 secs 95#
    Yoke Squats 5 x 5 (no I idea what the total weight was )

    Snatch Balance 95 # didnt feel good today.

  18. Accessory work today

    eccentric ankle dorsiflexion 3×8 holding 24 kg KB
    Lateral box step ups 5×5 each side (box 3″ above knee cap)

    Front squat pauses 4 x 20 secs 95#
    Yoke Squats 5 x 5 (no I idea what the total weight was )

    Snatch Balance 95 # didnt feel good today.

  19. Joe

    49:14 rx
    (39ish through 4 rounds for those who consider going above the soft cap not as prescribed)

    This was brutal

  20. Joe

    49:14 rx
    (39ish through 4 rounds for those who consider going above the soft cap not as prescribed)

    This was brutal

  21. BAston

    34:45 rx’d for 4 rounds (had to be out of the gym no later than 7am, so no time for a 5th round).

    Tough wod. OHS unbroken, SDHP broken (can’t seem to string these together).

    Nice job to the 6am crew, everybody was moving this morning.

    1. BAston

      1 round, plus recovery time, plus putting equipment away, I would have been late for work (I got to the office at 8:02).

      But thanks Rekas, you kept me moving (FYI she is a sumo machine!)

  22. BAston

    34:45 rx’d for 4 rounds (had to be out of the gym no later than 7am, so no time for a 5th round).

    Tough wod. OHS unbroken, SDHP broken (can’t seem to string these together).

    Nice job to the 6am crew, everybody was moving this morning.

    1. BAston

      1 round, plus recovery time, plus putting equipment away, I would have been late for work (I got to the office at 8:02).

      But thanks Rekas, you kept me moving (FYI she is a sumo machine!)

  23. dquat

    shoulder/scap mob
    aerobic assbike weds!
    but first… anaerobic
    30s race vs shollswole ~ 34c felt ok. pain getting more tolerable.

    5on5off assbike intervals (off being walk around or sub 100w pace)
    13mi 397c
    avgs 302w 63rpm
    will have hr monitor for next effort.

  24. dquat

    shoulder/scap mob
    aerobic assbike weds!
    but first… anaerobic
    30s race vs shollswole ~ 34c felt ok. pain getting more tolerable.

    5on5off assbike intervals (off being walk around or sub 100w pace)
    13mi 397c
    avgs 302w 63rpm
    will have hr monitor for next effort.

  25. ShollSwole

    Active rest day

    5:00 of AAOS program stretching
    5:00 Front and Side Split Progression
    Windshield Wipers 8/7/7
    Wrist stretches and prone forearm holds
    Leg presses (trying to keep my squat strength up)
    135×15-145×15-160×15-175×15-185×10

  26. ShollSwole

    Active rest day

    5:00 of AAOS program stretching
    5:00 Front and Side Split Progression
    Windshield Wipers 8/7/7
    Wrist stretches and prone forearm holds
    Leg presses (trying to keep my squat strength up)
    135×15-145×15-160×15-175×15-185×10

  27. El Capitan

    “Holleyman”

    30 rounds for time of:
    5 Wall ball shots, 20 pound ball
    3 Handstand push-ups
    225 pound Power clean, 1 rep

    22:45 Rx’d

  28. El Capitan

    “Holleyman”

    30 rounds for time of:
    5 Wall ball shots, 20 pound ball
    3 Handstand push-ups
    225 pound Power clean, 1 rep

    22:45 Rx’d

    1. El Capitan

      You don’t have to post Solace stuff. I’m sure they’re not posting about taking classes at Metropolis ????

    2. Melissa TruHero

      Was not advertising. And if it makes any difference, I hated the class and was not fond of the instructor either.

    1. El Capitan

      You don’t have to post Solace stuff. I’m sure they’re not posting about taking classes at Metropolis ????

  29. Leg day! Trained squats, overhead split squats, lateral kb lunges, 6lb heavy rope jumps, ring pull ups and assault air bike.

    WOD – Slow runner, so goal was 4 rounds.
    41.52 – 4 rounds at 55lbs + 1 800m. Unbroken on OHS and unbroken for 3 rounds on SDHP then last round broken into 15 & 10.

    Macros, supps & hydration on point ????????????

  30. Leg day! Trained squats, overhead split squats, lateral kb lunges, 6lb heavy rope jumps, ring pull ups and assault air bike.

    WOD – Slow runner, so goal was 4 rounds.
    41.52 – 4 rounds at 55lbs + 1 800m. Unbroken on OHS and unbroken for 3 rounds on SDHP then last round broken into 15 & 10.

    Macros, supps & hydration on point ????????????

  31. dquat

    shoulder/scap mob

    from the flo.
    a. build up to heavy 3rep press
    135,155,165,175,180
    b. add 5lbs (185) cluster sets
    3,3,3 15s rest btwn reps, 3m btwn sets.
    these weren’t fun from the flo.
    c. 10m emom
    8 2pd kb snatch.