Wed, June 14th and Thurs, Jun 15th

13
Jun

Wed, June 14th and Thurs, Jun 15th

Wednesday Oly WOD

Snatch + Snatch Balance + Overhead Squat
5 repetitions

Clean + High Hang Clean + Front Squat
5 repetitions

Thursday CrossFit

For time, complete the following:

10 Deadlifts, 225/160
1 Strict Pull-Up
9 Deadlifts, 235/165
2 Strict Pull-Ups
… and so on until …
2 Deadlifts, 305/200
9 Strict Pull-Ups
1 Deadlifts, 315/205
10 Strict Pull-Ups

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  1. Joe

    Thursday wod:

    27:18 rx+ (deads rx, pull-ups with 1 chain)

    Was only getting doubles on the pull-ups. Tough one

  2. BAston

    Deadlift 4×3 @ 255# (5 sets of 3 weighted pull ups with 1 chain mixed in)

    4 rounds NFT:
    15 GHD’s
    10 ring push ups

    1. BAston

      I left my umbrella at the gym (really helped me on the morning commute). I’ll come grab it later.

  3. LaurenMargaret

    Wednesday OLY
    Snatch + Snatch Balance + Overhead Squat (5 Reps)
    55-65-75-80(F)-75

    Clean + High Hang Clean + Front Squat (5 Reps)
    85-95-105(F)-100-105

    1. LaurenMargaret

      Thursday WOD

      For time:
      10 Deadlifts, 225/160
      1 Strict Pull-Up
      9 Deadlifts, 235/165
      2 Strict Pull-Ups
      … and so on until …
      2 Deadlifts, 305/200
      9 Strict Pull-Ups
      1 Deadlifts, 315/205
      10 Strict Pull-Ups

      15:51
      Deads: 135-180 (up by 5# each round)
      Pull-ups: two medium black bands (got the first pull-up with one band the needed two)

  4. Matt

    Gimpy oly
    Block power snatch
    145 across
    Block power clean double
    165-185-195-205-205
    Box squat 5’s
    165-195-225-245-245

    10am og w Cat, Thursday’s Wod
    23:46
    Started deads at 255, ended at 345, all unbroken
    Pull-ups with a 20# chain

  5. dtm

    Today’s .Com modified for home:
    In front of a clock set for 12 minutes:
    1 minute of burpees
    1 minute of 50-lb. dumbbell snatches
    2 minutes of burpees
    2 minutes of 50-lb. dumbbell snatches
    3 minutes of burpees
    3 minutes of 50-lb. dumbbell snatches

    Burpees: 12/20/38
    Snatches: 20/32/40

    Lsits: 33/25/NOPE

  6. Matt

    Can I purchase a prescription to Dumbbell Dan’s Underwear WODs?

    6 rounds for time:
    10 Strict T2B
    20 Push-Ups
    20 Back Extensions
    — 25:16

    135lb Max Glute Bridge Hold with Ash Snatchem
    — 54/101/126

  7. Jason

    Oly
    Snatch complex: 125-135-145-155-165(f- 1st snatch)
    Clean complex: 135-145-155-165-175

    3 rounds: 10 back extensions, 10 ghd situps

  8. ERIC S.

    Find your 1 rep max hang power clean 270#
    Then…
    “Behind Bars” Part #1
    In a 4:00 Window:
    400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)
    Rest 4 min
    “Behind Bars” Part #2
    In a 4:00 Window:
    400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)
    Rest 4 min
    “Behind Bars” Part #3
    In a 4:00 Window:
    400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)
    Part 1- 26 reps
    Part 2- 23 reps
    Part 3- 20 reps

  9. JoJo

    Set #1 – 5 Hang Power Cleans @ 75#
    Set #2 – 4 Hang Power Cleans @ 80#
    Set #3 – 3 Hang Power Cleans @ 85#
    Set #4 – 2 Hang Power Cleans @ 90#
    Set #5 – 1 Hang Power Clean @ 95#
    Sets #6-10 – Build to a heavy single for the day.
    105, 110, 115, 120,135 (PR)

    Then…
    “Behind Bars” Part #1
    In a 4:00 Window:
    400 Meter Run, (rowed 500 meters)
    15 Barbell-Facing Burpees,
    Max Power Cleans (135/95)
    Rest 4 min

    “Behind Bars” Part #2
    In a 4:00 Window:
    400 Meter Run, (500 meter row)
    10 Barbell-Facing Burpees,
    Max Power Cleans (155/105)
    Rest 4 min

    “Behind Bars” Part #3
    In a 4:00 Window:
    400 Meter Run, (rowed 500 meters)
    5 Barbell-Facing Burpees,
    Max Power Cleans (185/125)

    Part 1- 28 reps
    Part 2- 21 reps
    Part 3- 12 reps

    Accessory work:
    5 min EMOM
    5 strict T2B

  10. Ashley Moduno

    50 push ups at home in sets of 10
    Snatch+ snatch balance+ OHS: 68-73-78-83-88
    Squat clean+ high hang clean+ FS: 103-113-123-133
    Max glute bridge hold w/Matt at 103#: 54/61/59
    OHS 3×3: 83-93-103
    FS 3×3: 123-143-153
    BS 3×3: 153-173-183
    50 ring dips with slim red band in sets of 10 not for time
    Laundry carry up the stairs!

  11. BigTuck

    Nancy 21:50 rx. OHS unbroken. Runs very broken. Top time on this is like 12mins. Don’t know how to shave 10mins off my time.

    Cash out: 10min EMOM
    Evens: 10 ghd
    Odds: 10 back extensions

  12. Roberts

    ISet #1 – 5 Hang Power Cleans @ 73
    Set #2 – 4 Hang Power Cleans @ 78
    Set #3 – 3 Hang Power Cleans @ 83
    Set #4 – 2 Hang Power Cleans @ 88
    Set #5 – 1 Hang Power Clean @ 93
    Sets #6-10 – Build to a heavy single for the day.
    98,103,108,113,118,120 (PR)

    Then…
    “Behind Bars” Part #1
    In a 4:00 Window:
    400 Meter Run
    15 Barbell-Facing Burpees,
    Max Power Cleans 75
    Rest 4 min

    “Behind Bars” Part #2
    In a 4:00 Window:
    400 Meter Run
    10 Barbell-Facing Burpees,
    Max Power Cleans 95
    Rest 4 min

    “Behind Bars” Part #3
    In a 4:00 Window:
    400 Meter Run
    5 Barbell-Facing Burpees,
    Max Power Cleans 105

    Part 1- 1 rep
    Part 2- 2 reps
    Part 3- 3 reps

    This was hard. I stared at the bar A LOT

    Accessory work:
    5 min EMOM
    3 T2B

  13. robseda

    20 min time trial on the bike in CP
    1 loop warmup
    TT: 6.55 miles
    1 loop cool down/steady state
    1 lap (run) of the bridle path: 13:42

  14. JYu

    OLY:
    Snatch-Snatch Balance-OHS
    63-68-73(2)-78

    Then…
    Then…
    “Behind Bars” Part #1
    In a 4:00 Window:
    400 Meter Run
    15 Barbell-Facing Burpees,
    Max Power Cleans 75
    Rest 4 min

    “Behind Bars” Part #2
    In a 4:00 Window:
    400 Meter Run
    10 Barbell-Facing Burpees,
    Max Power Cleans 95
    Rest 4 min

    “Behind Bars” Part #3
    In a 4:00 Window:
    400 Meter Run
    5 Barbell-Facing Burpees,
    Max Power Cleans 105

    Part 1- 1 rep
    Part 2- 4 reps
    Part 3- 5 reps

  15. Rekas

    Thursday WOD

    28:04 160-205#, strict pull-ups w/thin red band (did the first few in the beginning no band, then quickly fell apart)

  16. dquat

    dl&pu ladder
    10(275)—->1 (365) unb
    1(55lbs)—->10 (55lbs) broken for 9&10
    ~27mins
    plan was to rest enough to keep everything unbroken, worked until they went away almost entirely 5 into the 9. singles and doubles for the rest.

  17. dtm

    Lazy Ho/Active Rest:

    Jog 1 mile
    3 Rounds:
    60 seconds strict pull-ups
    30 seconds rest
    60 seconds T2B
    30 seconds rest
    Jog 1 mile

    PU: 16/11/8
    T2B: 15/11/11

    My shoulders are fried from the previous two days.

  18. Ashley Moduno

    WOD- 25:19 RX
    3 rounds of 5 T2B, 10 GHDSU, 25 abmat situps
    50 ring dips (5-10-10-10-10-5) with small red band
    50 push ups (15-10-15-10)

  19. Alice

    31:00
    deads starting at 155# through 190# for 3reps, then dropped down to 180# for 2 and 1
    pull-ups strict ub through 4, then 4/1 – 3/3 – 2s and 1s through 7, 8, 9 – band for 10

    a real challenge for me.

  20. JLee

    24:17 @ 195-285

    Deads zapped all my pull up abilities. Pretty much doubles and singles the whole way.

  21. Mike Wask

    Thursday night at Con Body gym in Midtown, mostly a cardio workout with all different body weight exercises(burpees, pushups, jumping jacks, squat thrusts, etc.) and some abs. Aka the recipe for a very tired/sweaty Wask on a Thursday night.

  22. Lina

    Thursday CrossFit: For time, complete the following:

    10 Deadlifts, 225/160
    1 Strict Pull-Up
    9 Deadlifts, 235/165
    2 Strict Pull-Ups
    … and so on until …
    2 Deadlifts, 305/200
    9 Strict Pull-Ups
    1 Deadlifts, 315/205
    10 Strict Pull-Ups

    Lina:
    1. 103
    2. 113
    3. 125
    4. 130
    5. 135
    6. 140
    7. 145
    8. 150
    9. 155
    10.168

    One attempt more of 173pounds.

    (Tiny red band)