Wed, June 28th and Thurs, June 29th

27
Jun

Wed, June 28th and Thurs, June 29th

Wednesday Oly

On the minute for 10 minutes:
Clean

On the minute for 10 minutes:
Clean Pull Double

Thursday CrossFit

Benchmark WOD

“Karen”
150 wallball shots for time (20lb/14lb)

Cash out

Complete as many reps as possible in 3 minutes:
Kettlebell Swing (32kg/24kg)

Post time and reps to Comments.

84 Responses

  1. Bucky

    Oly Wod

    Clean: 115-115-125-125-135-135-135-135(fail)-125
    Clean Pull Double: 125-130-135-140-145-145-145-155-155-165

  2. Joe

    Oly:

    Clean emom:
    195×5
    200×4
    205×1

    Happy with improved consistency at higher weight

    Clean pulls:
    215×5
    220×3
    225×2

  3. BAston

    Bench:

    1 set 135×10
    2 sets 155×7
    2 sets 175×3
    1 set 135×10

    5 rounds NFT:

    1 hill sprint
    20 GHD’s

  4. robseda

    Shoulder mobility
    emom(X11) clean pull double: 275 across

    10 strict unbroken ring dips
    emom until failure: 7+7

  5. Lina

    On the minute for 10 minutes:
    Clean Lina: @88

    On the minute for 10 minutes:
    Clean Pull Double Lina: @103

    1. Lina

      Thursday CrossFit

      Benchmark WOD

      “Karen”
      150 wallball shots for time (20lb/14lb) Lina: 14 pounds ball (green) Time: 11:46 RX 🙂

      Cash out

      Complete as many reps as possible in 3 minutes:
      Kettlebell Swing (32kg/24kg) Lina: 52Reps 20kilograms (orange)

  6. Kim

    EMOM Cleans: 133#, focusing real hard on my imaginary core

    EMOM Clean Pull Doubles: only 148#, because I was too lazy to get plates to match my clean PR

  7. dtm

    A) Cleans
    145-155-165(f)-165-175-185-195(F)-195 -205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)

    This accounts for all of the future fails I have above 200# because I can’t clear my head before I approach the bar.

    B) Metcon with KT
    3 Rounds
    400M Run
    20 HPC 95#
    20 Push-press 95#
    15:52

  8. dtm

    A) Cleans
    145-155-165(f)-165-175-185-195(F)-195 -205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)-205(F)

    This accounts for all of the future fails I have above 200# because I can’t clear my head before I approach the bar.

    B) Metcon with KT
    3 Rounds
    400M Run
    20 HPC 95#
    20 Push-press 95#
    15:52

  9. Matt

    Max strict pull-ups, 23. So close!
    4 rounds, max strict pull-ups plus max kipping
    9+6
    9+6
    9+5
    10+4

    CrossFit.com workout with Katie
    15 min AMRAP
    21 GHD sit-ups
    14 dumbbell push jerks, alternating arms
    — 7 + 18 with a 50lb dumbbell
    — 165 GHDs for the win! Not recommended for GHD neophytes.

    1. Matt

      Also, does anyone who bought an rx rope have the tiny screwdriver that came with it? I don’t know where mine is.

  10. Matt

    Max strict pull-ups, 23. So close!
    4 rounds, max strict pull-ups plus max kipping
    9+6
    9+6
    9+5
    10+4

    CrossFit.com workout with Katie
    15 min AMRAP
    21 GHD sit-ups
    14 dumbbell push jerks, alternating arms
    — 7 + 18 with a 50lb dumbbell
    — 165 GHDs for the win! Not recommended for GHD neophytes.

    1. Matt

      Also, does anyone who bought an rx rope have the tiny screwdriver that came with it? I don’t know where mine is.

  11. Liz

    oly ended at 123 (failed 128). PR thanks to Ashley!!!
    clean pulls 115 throughout

    metcon: courtesy of CFNE w/Ash & Jason
    4′ AMRAP 21 cal row, 21 PC @95, 15 burpee over box 20″ – 0+36
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @80, 15 BoB – 0+49
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @65, 15 BoB – 0+55
    humbling AMRAP!!!

  12. Liz

    oly ended at 123 (failed 128). PR thanks to Ashley!!!
    clean pulls 115 throughout

    metcon: courtesy of CFNE w/Ash & Jason
    4′ AMRAP 21 cal row, 21 PC @95, 15 burpee over box 20″ – 0+36
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @80, 15 BoB – 0+49
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @65, 15 BoB – 0+55
    humbling AMRAP!!!

  13. Jason

    30 mins human flag practice

    4′ AMRAP 21 cal row, 21 PC @135, 15 burpee over box 20″ – 0+43
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @115, 15 BoB – 0+49
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @95, 15 BoB – 0+54

  14. Cash in
    Tabata Back Extension w/ E-Z Curl bar behind neck (had to drop the bar on round 7 and 8)
    #addmasstodatass

    OHS squat practice
    5×5 95#

    Yesterday’s WOD
    202 DU
    45 HPC
    80 Sec L sit (which turned into a Tuck Sit towards the end)
    36 Burps

  15. Cash in
    Tabata Back Extension w/ E-Z Curl bar behind neck (had to drop the bar on round 7 and 8)
    #addmasstodatass

    OHS squat practice
    5×5 95#

    Yesterday’s WOD
    202 DU
    45 HPC
    80 Sec L sit (which turned into a Tuck Sit towards the end)
    36 Burps

  16. EMOM Clean x 10 :135/155

    And….

    First Ring Muscle UP!! It has been a week at Crossfit Metropolis and I am killing it! 🙂

  17. EMOM Clean x 10 :135/155

    And….

    First Ring Muscle UP!! It has been a week at Crossfit Metropolis and I am killing it! 🙂

  18. Ashley Moduno

    OLY:
    Worked up to a 1 rep of 165 squat clean PR by 2#!!!!! (thought it was 160 until I unloaded the bar and found a 15# where a 10# should have been on one side) No accidents; just happy mistakes 🙂

    Squat cleans: 150 across (Ritchie- we did more weight than we thought!)
    Clean pulls: 115 across

    Metcon w/Liz & Jason
    4′ AMRAP 21 cal row, 21 PC @95, 15 burpee over box 20″ – got 5 burpees (0+47)
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @80, 15 BoB – got 3 burpees (0+51)
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @65, 15 BoB – got 5 burpees (0+53)

    4 rounds not for time: GHDSU to parallel with Liz

  19. Ashley Moduno

    OLY:
    Worked up to a 1 rep of 165 squat clean PR by 2#!!!!! (thought it was 160 until I unloaded the bar and found a 15# where a 10# should have been on one side) No accidents; just happy mistakes 🙂

    Squat cleans: 150 across (Ritchie- we did more weight than we thought!)
    Clean pulls: 115 across

    Metcon w/Liz & Jason
    4′ AMRAP 21 cal row, 21 PC @95, 15 burpee over box 20″ – got 5 burpees (0+47)
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @80, 15 BoB – got 3 burpees (0+51)
    4′ rest
    4′ AMRAP 27 cal row, 21 PC @65, 15 BoB – got 5 burpees (0+53)

    4 rounds not for time: GHDSU to parallel with Liz

  20. BigTuck

    “Wise Men” with Dquat (I guess that would make us the wise men?)
    AMRAP 3:
    3 Power Cleans @ 135
    3 Front Squats @ 135
    3 Push Jerks @ 135
    Rest 3:00
    3+6

    AMRAP 3:
    3 Power Cleans @ 155
    3 Front Squats @ 155
    3 Push Jerks @ 155
    Rest 3:00
    2+6

    AMRAP 3:
    3 Power Cleans @ 165
    3 Front Squats @ 165
    3 Push Jerks @ 165
    1+3

    Then some clean triples
    135-145-155-165(2)-165(f)

  21. JoJo

    ON THE 0:00… WEIGHTLIFTING
    From 0:00 – 5:00
    Establish a 1-Rep Heavy Front Squat
    165-170-175 (PR)

    From 5:00 – 10:00
    Establish a 1-Rep Heavy Push Press
    95-105-115-117

    From 10:00 – 15:00
    Establish a 1-Rep Heavy Thruster
    105-115-117-120 (PR)

    AT THE 20:00… “UP FRONT”
    Alternating EMOM x 10 (5 Rounds):
    Even Minutes – 5 Thrusters
    Odd Minutes – 200 Meter Run (200m row)
    70-75-85-95-100

    Accessory work: Gymnastics
    Pike walks

  22. JoJo

    ON THE 0:00… WEIGHTLIFTING
    From 0:00 – 5:00
    Establish a 1-Rep Heavy Front Squat
    165-170-175 (PR)

    From 5:00 – 10:00
    Establish a 1-Rep Heavy Push Press
    95-105-115-117

    From 10:00 – 15:00
    Establish a 1-Rep Heavy Thruster
    105-115-117-120 (PR)

    AT THE 20:00… “UP FRONT”
    Alternating EMOM x 10 (5 Rounds):
    Even Minutes – 5 Thrusters
    Odd Minutes – 200 Meter Run (200m row)
    70-75-85-95-100

    Accessory work: Gymnastics
    Pike walks

  23. robseda

    16.5 miles on the bike: engineer’s gate into 11 harlem hill repeats (top loop)
    59:27

    2.5 miles on the feet: 1 harlem hill loop + 2 Lasker hill repeats (pool to 102nd)
    8:33/mi pace

    croissant (+cappuccino) – rx

  24. robseda

    16.5 miles on the bike: engineer’s gate into 11 harlem hill repeats (top loop)
    59:27

    2.5 miles on the feet: 1 harlem hill loop + 2 Lasker hill repeats (pool to 102nd)
    8:33/mi pace

    croissant (+cappuccino) – rx

  25. dquat

    “Wise Men” with Z Man
    AMRAP 3:
    3 Power Cleans @ 135
    3 Front Squats @ 135
    3 Push Jerks @ 135
    Rest 3:00
    4rds+3

    AMRAP 3:
    3 Power Cleans @ 155
    3 Front Squats @ 155
    3 Push Jerks @ 155
    Rest 3:00
    3rds+3

    AMRAP 3:
    3 Power Cleans @ 165
    3 Front Squats @ 175
    3 Push Jerks @ 175
    2rds

  26. JoJo

    Fhtting room w/ Double D….

    2 RDS 14Kg
    30 sec right/ 30 sec left
    Single Arm KB clean & press
    KB windmill

    Complex 1 RD
    1:30 single arm KB dead clean to press into windmill alternate sides

    Circuit:
    30 secs of work 10 sec rest
    4x per station
    Split jumps on box
    DB bent over Row 30lbs
    Skierg 150meters each time
    Battle ropes
    Double KB Sumo DL 18kg each
    Blast off push-ups 10-15 each RD

    AMRAP 5 min 18kg
    10 KB goblet clean into push press
    5 KB goblet squats
    10 jump squats
    5 HRPU
    4+7

  27. JoJo

    Fhtting room w/ Double D….

    2 RDS 14Kg
    30 sec right/ 30 sec left
    Single Arm KB clean & press
    KB windmill

    Complex 1 RD
    1:30 single arm KB dead clean to press into windmill alternate sides

    Circuit:
    30 secs of work 10 sec rest
    4x per station
    Split jumps on box
    DB bent over Row 30lbs
    Skierg 150meters each time
    Battle ropes
    Double KB Sumo DL 18kg each
    Blast off push-ups 10-15 each RD

    AMRAP 5 min 18kg
    10 KB goblet clean into push press
    5 KB goblet squats
    10 jump squats
    5 HRPU
    4+7

  28. dtm

    A) 4 Rounds FT:
    30 push-ups
    20 OH Lunges w/ 50#db
    30 sit-ups
    15:27

    B) 4 min AMRAP
    Snatch w/ 50#db (alternating 5 per side)
    60

  29. Andy

    Fhitting Room UWS- Thursday Morning
    Eroc/Mat F

    2 RDS 18Kg
    30 sec right/ 30 sec left
    Single Arm KB clean & press
    KB windmill-16kg

    Complex-16kg
    2min- single arm KB dead clean to press into windmill alternate sides

    Circuit:
    30 secs of work 10 sec rest, 4X
    -DB bent over Row- 18kgs
    -Ski-erg 530meters total
    -Battle Ropes
    -Double KB Sumo DL- 18kg x2
    -Blast off push-ups
    -Split jumps on box

    AMRAP 6 min 20kg
    10 KB goblet clean into push press
    5 KB goblet squats
    10 jump squats
    5 Hand Release Push Ups
    5+5

  30. Mickey K

    Tuesday make up on Thursday:
    Tabata
    Double unders 287
    HPC @135lb 40
    L-sit 75 sec
    Burpee to target 6″ above extended reach (high pull-up bar) 46

  31. Mickey K

    Tuesday make up on Thursday:
    Tabata
    Double unders 287
    HPC @135lb 40
    L-sit 75 sec
    Burpee to target 6″ above extended reach (high pull-up bar) 46

  32. ERIC S.

    ON THE 0:00… WEIGHTLIFTING
    From 0:00 – 5:00
    Establish a 1-Rep Heavy Front Squat
    300, 310, 315 not pr

    From 5:00 – 10:00
    Establish a 1-Rep Heavy Push Press
    225, 235, 245

    From 10:00 – 15:00
    Establish a 1-Rep Heavy Thruster
    225, 235, 245, 255

    AT THE 20:00… “UP FRONT”
    Alternating EMOM x 10 (5 Rounds):
    Even Minutes – 5 Thrusters
    Odd Minutes – 200 Meter Row
    135, 145, 155, 165, 175

  33. ERIC S.

    ON THE 0:00… WEIGHTLIFTING
    From 0:00 – 5:00
    Establish a 1-Rep Heavy Front Squat
    300, 310, 315 not pr

    From 5:00 – 10:00
    Establish a 1-Rep Heavy Push Press
    225, 235, 245

    From 10:00 – 15:00
    Establish a 1-Rep Heavy Thruster
    225, 235, 245, 255

    AT THE 20:00… “UP FRONT”
    Alternating EMOM x 10 (5 Rounds):
    Even Minutes – 5 Thrusters
    Odd Minutes – 200 Meter Row
    135, 145, 155, 165, 175