Wed, June 21st and Thurs, June 22nd

20
Jun

Wed, June 21st and Thurs, June 22nd

Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
In other news, our upcoming throwdown will be in July, stay tuned for the Newsletter for details!

Wednesday Oly

Power clean  + Push  Jerk
1-1-1-1-1-1-1

Press
3-3-3-3-3

Thursday June 22nd

Romanian Deadlift
5-5-5-5-5

10 min AMRAP
21 Kettlebell Swings (24kg/16kg)
14 Pistols

Post RDL loads and rounds completed to comments

59 Responses

  1. Joe

    Lynne:
    5 rounds not for time of max bench directly followed by max pull-ups

    47 (11-11-10-8-7)
    75 (16-14-14-15-16)

  2. Liz

    oly
    PC+PJ 63-73-78-83-88-93-98(failed the jerk, couldn’t get terminal extension)
    Press 53-58-63-63-63

  3. JLee

    OLY

    PC+PJ
    155-155-165-165-165-165-170
    Focus on being pretty and getting under the bar

    Strict press x3
    125-125-130-135-140(2)
    PR old 1RM from January was 135

  4. Lina

    Oly workout:

    Power Clean + push jerks
    (63,73,78,83,88, 88)

    Press
    (43,48,48,53,53) last two sets fail in last rep

    1. Lina

      Thursday June 22nd

      Romanian Deadlift
      5-5-5-5-5 (133,143,148,153,163)

      10 min AMRAP
      21 Kettlebell Swings (24kg/16kg) yellow kettlebell
      14 Pistols Lina: with rings
      Total : 4+8

  5. BAston

    Power Clean & Push Jerk:

    155-165-175-175-180-185-190(f)-175
    Been stuck on 185 for a while now, keep failing the clean at 190

    Press:

    95-105-115-120-125(2)
    20 GHD’s between each round – 80 total

    1. Rekas

      Thursday WOD

      RDLs 5s: 135,135,145,150,165
      holy hook grip

      Conditioning: 5+18 with 16kg/1 arm ring hold

  6. LaurenMargaret

    Wednesday OLY
    Power clean + Push Jerk (singles)
    80 – 85 – 90 – 95
    w/belt 100 – 105 (not a great rep) – 105 (much better)

    Press (3’s)
    55 – 60 – 65 – 70(F) – 65(only got two reps) – 65

    1. LaurenMargaret

      Thursday WOD

      Romanian Deadlift (5’s)
      105 – 115 – 135 – 140

      10 min AMRAP
      21 Kettlebell Swings
      14 Pistols – one arm ring hold
      4+21 (@16kg)

  7. Matt

    Block power clean + push jerk
    165-185-185-195-205-205-215

    Press
    105-115-125-135-140

    Thurs RDLs
    205-215-225-235-245(pr)

  8. dtm

    5 Rounds every 3 minutes
    10 Farmers lunges 24kg dbs
    6 RDLs 24kg dbs
    20 deficit push-ups

    5 minute 24kg db hold

  9. robseda

    Hotel wod round 2:
    4 rounds(5 would’ve looked nicer, but 4 was enough)
    20 dumbbell push-ups (modest deficit)
    15 RDL 2×50# dbs
    10 strict pull-ups
    5 strict press 2×50# dbs
    15:38

    5 min ab cash out

    Lap swim tbd

  10. ERIC S.

    Oly
    Barbell cycling
    On the Minute x 6 @50% of 1 rm C&J
    Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
    Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
    145lbs.
    Then From Minutes 7:00 – 15:00 (7 Minutes):
    Build to a Heavy 3-Rep Deadlift
    425lbs!

    Then at 25 min mark
    AMRAP 6
    Wallballs (20/14) – Females to a 9′ Target
    *Every Minute on the Minute – 5 Deadlifts (225/155)
    126 reps Rx’d

  11. JoJo

    Oly
    Barbell cycling
    On the Minute x 6 @50% of 1 rm C&J
    Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
    Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
    60lbs.
    Then From Minutes 7:00 – 15:00 (7 Minutes):
    Build to a Heavy 3-Rep Deadlift
    225

    Then at 25 min mark
    AMRAP 6
    Wallballs (20/14) – Females to a 9′ Target
    *Every Minute on the Minute – 5 Deadlifts (225/155)
    100reps Rx’d

    Accessory work:
    2 RDs
    Snatch with Empty Barbell
    Snatch Press+ OH Squat 10 reps
    Heave Snatch 5 reps
    Snatch Balance 5 reps
    Drop Snatch 5 reps
    Snatch full extension 5 reps

  12. Liz

    wednesday pm
    7min AMRAP WB @10#, with EMOM 5 DL @155# starting at 1:00 (courtesy of CF NE)
    121 reps

    glute bridges with Matt & Ash
    135#: 1:11, 1:06
    185#: 1:16

    1. Ashley Moduno

      What!? I didn’t hear that quote. Now I feel even worse that I almost blacked out and vommed each round 🙁 Way to kill it on your first glute bridge day!!

  13. Roberts

    3 rounds
    400m run
    20 Hang power cleans @ 65#
    20 push press @ 65#
    20:25 rx
    This was hard

    Tomorrow’s wod
    3+27 rx
    Harder than it looks, especially after the 1st wod

  14. Matt

    Pm OG
    More glute bridges with Ashley, this time at 185
    3x~70seconds

    Mini CrossFit Gymnastics WoD
    Accum 1 min tuck planche
    Accum 1 minute free handstand

  15. Ashley Moduno

    OLY
    Power Clean & Push Jerk 83-93-103-113-123-133-143
    Press 63-68-73-78-85 (went one rep to 95)
    Power Snatch 55-65-75-85-90

    Glute Bridges with Liz & Matt 3 rnds @ 135: 1:00, 1:01, 1:02

    Monday’s workout:
    Back Squat 3-3-3-3-3 with 2-3 second pause at the bottom 93-113-133-153-163
    5 rounds @ 3 minutes work and 2 min rest: 20 cal row, 20 push press (55#), max T2B: 13-9-7-7-7 (total 43)

    50 push ups (20-15-15)

    1. Ashley Moduno

      I actually really loved this WOD. I did the presses unbroken which gave me some time to get a few reps in 🙂

  16. D-Nice

    Power clean + push jerk singles
    105-110-115-115-120-125-130 (lifetime PR!)

    5 Strict press triples @ 65

  17. ally

    Rdls – 103/123 (found these tough because of flexibility and grip)

    4 + 5 for the wod. Used rings for pistols and a 16 kg kb.

  18. Darcy

    RDL’s 115-135-135-115-115 w/2 mats (grip was a big factor)

    Wod 3+31 16kg modified pistols w rings

  19. Matt

    Rest day for me! Although maybe I’ll do some l-sits to work on compression, because I do struggle with the active flexibility in the pistol.

  20. dtm

    1 mile run to and from…

    3 Rounds
    15 strict pull-ups
    15 T2B
    10:09

    Curls because I’m sick of cleaning pipes.

  21. Mickey K

    Wednesday oly on wed
    Power Clean triples 7×3
    135,135,135,155,155,155,155
    Superset clean pulls with alt db press (35 left arm, 15 right arm)
    225 (3)/8 reps each arm
    225 (3)/8 reps each arm
    225 (3)/8 reps each arm
    235 (3)/5 reps each
    235 (3)/5 eps each

    1. Mickey K

      Thursday on Thursday
      RDLs 5×5
      225,235,245,255,255
      2 mats(3″) on 1-4, 1mat (1.5″) on 5
      Metcon
      10min AMRAP
      4+3 Rx 28kg kb

  22. Ashley Moduno

    RDL: 123-143-163-173-183 definitely need to work on form/flexibility. I felt like Winnie the Pooh
    WOD: 5+9 RX
    150 abmat sit ups
    50 push ups (25-15-7-3 lol)

  23. D-Nice

    RDL: 115-115-120-125-130
    WOD: 4+28 with 16kg KB and ring-assisted pistols
    First full KBS’s since surgery. They were pain-free but didn’t feel the best either.

  24. dquat

    4+21 with ze kb snatch instead. grip strength feels great from hanging work, all the snatch felt smooth.

  25. Kim

    Made Wednesday Oly on friday

    Power clean and push jerk
    103 – 108 – 113 – 118 – 123(f) – 123

    Press triples
    63 – 68 – 73

    Handstand practice with Eroc got in the way of finishing all the sets ????