Wed, Nov 29th and Thurs, Nov 30th

28
Nov

Wed, Nov 29th and Thurs, Nov 30th

Oly WOD

Hang power clean
3-3-3-2-2-2-1-1-1-1-1

CrossFit WOD

Complete as many rounds as possible in 15 minutes of:
250-meter row
155/105-lb. push presses, 10 reps
20 abmat sit-ups

Post rounds completed to Comments.

Cash-Out
5 sets of 2-8 dips

36 Responses

  1. Liz

    Wednesday
    Remarkables crossfit :
    4×5 bs @70kg
    Metcon 9min amrap: 10 wb 6kg, 5 pike push ups from. 50cm. 9 rounds
    Canyon exploring for two hours.

  2. D-Nice

    Oly
    triples: 110-115-120
    doubles: 120-125-130(f)
    singles: 110-115-125-130-135(f)
    probably started too heavy but that’s okay

    61 shrugs at 65#

    1. BAston

      Thursday morning WOD:

      3 rounds + 250m row + 4 PP (Improvement from 3 rounds last week)

      PP @ 155# from the rack, GHD’s for ab mat situps.

    1. Matt

      PM OLY

      Chins 18-18-16-14-12

      WOD testing w Rich $
      50-lb dumbbell squat cleans, 12 reps
      Burpee, 12 reps
      Pull-Up, 12 reps
      — 1:38

  3. Rekas

    OG/Oly
    Thursday’s metcon
    4+263 @60# strict press
    (1:00,1:01,0:58,1:00,0:59)

    Hang muscle cleans
    triples: 60,65,70
    doubles: 75,80,85
    singles: 90,95,100,105,115
    42 shrugs @ 75#

  4. Alice

    OG/Oly
    Thursday’s WOD
    3+250m+25 @ 90# / ghd sit-ups

    Hang Power Cleans
    3s: 110-115-115
    2s: 120-120-125
    1s: 125-130-135F-135(PR)-135F

    111 shrugs @ 65#

  5. dtm

    A) Death By Hang Power Clean w/ 50# DBs
    11+3 URx – Things got spicy+sandy after round 10

    B) While cooking breakfast
    Fly rows + L-sits

  6. johanna

    Took me a while to figure out what to do today.
    What was originally going to be an AMRAP turned into 4 RFT of:
    5 pullups
    7 DB hang cleans @20#
    9 box jumps
    Time: 9:45
    Lots of breathing and not doing anything. Blah.

  7. BigTuck

    5 min assbike warm up. Conversational pace.

    Assbike with Derek (no homo): 1 min on, 1
    min off increasing 1 rpm every minute. Made it 7 mins starting at 59.

    Wod:
    10min amrap
    9 OHS @ 95
    15 paralette push-ups.
    3+5

  8. Liz

    Thursday
    Am Whitewater rafting
    Pm remarkables
    Arnold press 3×[email protected]
    Dt vs Cindy (@KT you would have killed this)
    1-2-3 DT & 3-2-1 Cindy alternating. Time capped at 20min @35kg. Made it to third round of DT with 5 HPC

  9. dtm

    A) 12 Minute AMRAP
    12 FS w/ 50# DBs
    12 Burpees
    12 Push-ups
    5 Rounds URx

    B) 3 Rounds after a breakfast break
    1 Minute deficit push-ups (23-21-16)
    1 Minute Rest

  10. ChisaS

    “Baseline”

    400m run
    40 squats
    30 situp
    20 box pushup
    10 ring row.
    –7;15
    my very first time crossfit ! love it 😉

  11. Kim

    5+4m
    Subbed 2x 16kg Russian swings for push presses

    Let the record show that my shoulder problems started before Saturday’s WOD was posted ????????