Wed, Nov 1st and Thurs, Nov 2nd

31
Oct

Wed, Nov 1st and Thurs, Nov 2nd

Heads Up! It’s Metropolis’s Birthday! We’re holding our anniversary party this year on Saturday, November 11th… clear your afternoon for beer and limbo!

Wednesday Oly

(2 power snatch + 2 snatch push press + 2 snatch balance)
1-1-1-1-1-1-1

Thursday CrossFit

Complete as many rounds as possible in 30 minutes:
400m run
40ft front rack walking lunges, right arm
15 kettlebell swings
40ft front rack walking lunges, left arm
15 kettlebell swings

Use a 24/16-kg kettlebell. 

Post rounds completed to Comments.

35 Responses

    1. BAston

      Mainsite wod from 10/22/2017:
      For time:
      60 sit-ups
      50 toes-to-bars
      40 GHD sit-ups
      30 pull-ups
      20 strict pull-ups
      10 bar muscle-ups (subbed C2B)
      Time: 19:56

    2. BAston

      Thursday WOD:

      5 rounds + .5 mile ass bike + 40′ lunge + swings + 40′ lunge

      Subbed ass bike for run…. Really made me miss running.

  1. JLee

    OLY

    Snatch complex worked up from 105 – 115. Focused on keeping feet on the ground.

    Bonus! choose your own adventure:

    1 rep snatch: 115, 120, 120, 125F, 125, 130F

  2. Matt

    Oly Complex
    95-115-125-135-140-140
    – being a little careful, these were painful last time
    Snatch pulls
    3×5 @ 215
    Chins
    14-12-10-8-8

    1. Matt

      PM OG
      Derek’s Shoulder Protocol Day 8

      Then, 50-40-30-20-10 reps for time
      GHD Sit-Ups
      Hip Extensions
      -14:01, compare to 16:15 in December ‘16. Progress.

  3. johanna

    Press:
    33(10)-45(5)-55(5)-65(3)-75(2)-80(1)-85(1)-90(1)

    Yesterday’s WOD
    21-15-9
    Back Squats @125
    Pullups
    Time: 8:28 Rx

  4. Kim

    Solo Oly Sesh
    63 – 68 – 73 – 78 – 83 – 73 – 73
    Spent a lot of time playing around with a narrower grip. 83 scared me a bit- going down to 73 helped.

  5. BigTuck

    “Overload”
    3 Rounds:
    80 Double-unders
    40 Calorie Row
    20 dumbbell strict press 35
    10 ab mat sit-ups

    22:46

  6. Joe

    1-10-1-20-1-30 bench

    175
    135
    185
    105
    200(f)
    95

    First two singles and the set of 10 felt great and had me psyched. Set of 20 crushed me; 30 was brutal and I would have failed the 31st

  7. Ashley Moduno

    21-15-9 10:29rx
    Back squat (125)
    Pull up

    5RFT 24:53
    30 cal row
    30 sit ups
    30 du’s

    4×10 back extensions

  8. dquat

    3mins hang (90secsx2) alternating active scap/dead hang
    accumulate 10 alternating single arm t2b, focus on facing forward (no rotation)
    tough to fight rotation after descending legs. most I could get was 4 alternating arms. broke up rest into 2s.
    last thurs wod mod’d w/ kb snatch @ 62lbs
    cashout 50unbroken kb snatch. bad for the hands, great for the soul. will try 2pd next

  9. dtm

    6 Rounds
    12 Standing see-saw press w/ 50# DBs
    Rest 2 min after each set

    Skipping leg day for a little while, strained hamstring, looking forward to wearing skinny jeans soon.

  10. LaurenMargaret

    Wednesday OLY
    Snatch Complex
    35, 70, 75 (failed 2nd balance), 75, 75 (failed balance twice)

    Snatch Singles
    60, 70, 75, 80, 85 (failed about four attempts), 85

    Thursday CrossFit
    4+Run, Right Lunges, 15 KB Swing, Left Lunges, 7 KB Swings