2
Jan
Wed, Jan 3rd and Thurs, Jan 4th
Snow day alert! Your neighborhood gym is open for business. Unless the weather gets much worse, come on in at any class time for a hot cup of gainz. Stay toned for further updates.
Heads up, next Saturday the 13th is bring-a-friend day! Bring a friend to any class! Share the hurt.
Oly WOD
Clean
1-1-1-1-1
Push Press + Push Jerk
1-1-1-1-1
Post all loads to comments.
CrossFit WOD
3 rounds for time of:
Row 250 meters
35/25-lb. dumbbell thrusters, 18 reps
4 ring muscle-ups
If you do not have ring muscle-ups, perform a challenging pull-up variant instead.
Post time to comments.
oly squat clean 105-115-120-125-130(f)
sc/pp/pj 75-80-85-90-95-100(f)
cleans
115-120-125-130-135
power clean + push press + push jerk
85-90-95-100-105
power cleans – 75-80-85-90-95
worked on t2b kipping
CF Total
BS 255
P 155
DL 375
Total – 785
Last Friday’s wod
7/8
10/15
14/22
Pretty rough coming back to that one, but felt good picking up a barbell.
Complete as many rounds as possible in 20 minutes:
10 Burpees
15 single-arm overhead lunges, 50# dumbbell
20 sit-ups
7+22 URx
Curlzzz while cooking breakfast.
Active rest day
Day 1 and Day 2 of Matt’s Abbreviated Shoulder Protocol, an abridged version of Derek’s Pec / Shoulder Girdle Protocol
Clean + 2 FS
95-115-135-145 x 5
Soft Max Front Rack Hold at BW w Jun
2:00
26:10 Rx
3 rounds for time
60 squats
30 knees to elbow
30 ring push ups
Thanks for braving this one with me Richie!
????
Oly:
190-200-210-220-230(f, got under it twice and could t stand up)
145-155-165-170-175
Lots of handstand work
oly:
hang power cleans: 85-95-100-105-110
push press + push jerk: 85-95-100-105-110
Thursday WOD: 16:00 rx
OG:
5×5 Back squat, 225, 235, 235, 245, 255 <— stripper action
5×5 Shoulder Press 115, 125, 125, 130, 135 (4 reps)
Thursday's WOD subbed c2b for MU's
9:55
5 rft: 16:05
5 strict pull ups
3 strict ring dips
15 wallballs
50 ghdsu’s
Tabata of hand stand holds and planks
150 situps
250m row
25# db thrusters
8 C2Bs
12:32
50 ghdsu’s with Katie- thanks for making me do this!
Clean and Jerks some triples,
Some doubles, some singles. Up to 175 (really showing the lack of attendance recently).
Super set with 20 ab may sit-ups.
Wednesday: Clean1-1-1-1-1 Lina : (80,85,90,90,90)
Push Press + Push Jerk 1-1-1-1-1 Lina : (65,70,75,80,85)
Thursday:Lina : 14:13 @20pounds and instead of ring muscle-ups I did 2 transitions 1 dip
8:36 rx w/ strict MUs
4-3/1-2/1/1
14:55 rx
NICE!!!
15:26 with jumping ring transitions into a dip (I forgot the term Alice came up with)
Struggle bus kind of morning. Q1 2018 goals: drop 10 lbs / get ring MU’s back
Jumping muscle ups?
Yeah sure, why not.
We can’t all be literary editors.
16:13 at #20 dbs with “high ring jumping muscle ups.” Rings were just above my head. These are hard!
14:36 / 10lb / 1-1 muscle up transitions
snow day workout @ home
5 rounds for time: 12:48
10 push-ups
10 air squats
10 burpees
10 sit-ups
9:32 modified
250m row
18 strict press w/20# db
4 jumping muscle up/transitions (catch in bottom of a dip)
+ first ever ring muscle up in practice (pr)
HOLLER
YEAYURRRRR
Yayyyyy! Just in time for the open 🙂
7:31 rx tryna hang w Mickey
11:23 with 20# and jumping ring muscle ups
Snowday Partner WOD
5 Rounds
Partner A 30 KB Swings
Partner B Holds a Plank
15:04
Snowday wod, in apt gym
25# Dbs
Subbed 4 strict pull ups/4 bar dips
13:52
A) Snowday Partner WOD
5 Rounds
Partner A 30 KB Swings
Partner B Holds a Plank
15:04
B) Shoveling, lots of shoveling.
.com
14:30
Tabata hollows
7:14 Rx
WED PM:
Treadmill 5K @ 24:44min (7:58mi)
THU PM:
9:33min @ 25# with strict pullups
12:50 w/ 2 MUs per round. Muscle ups kinda suddenly came back?…
9:27
20# dB left side
12 ring rows
Thursday Wod
13:00
20 lb db
4 Jumping MU (rings were lower than my head). They were still very hard!
10:35
10lb db
12 ring row
9:05 rx
10:44 with 4 pull ups
12:34 with 35# and jumping muscle ups. Rings set to about forehead level.
Those thrusters… at least more fun than single dumbbell OHS!
Wod: 11:11 20#db 4 pullups
14:45 @ 35# and jumping MU
Totally forgot Oly Wed pre blizzard Cleaned #143 and PP/PJerked 103