17
Oct
Wed, Oct 18 and Thurs, Oct 19
Wednesday Oly
Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1
Deadlift
5 – 5 – 5 – 5 – 5
Thursday CrossFit
5 rounds, each 4 minutes:
Run 400m
Max distance row
Rest 2 minutes.
Post distance rowed each interval to comments.
Quicky OG due to early meeting:
Front Squat 5×3 @ 185#
50 GHD’s with 10 lb plate
I am pretty banged up from weight vest Cindy.
Go Yankees!!
Oly w Lauren
C&J
185-195-205-215-225-235-245pr
Deadlift
245-275-315-335-335
Clean & jerk
105-110-110-115-120-125-130 PR! (2# PR from pre surgery!)
Deadlift
135-145-155-165-175
OG:
OHS 43(10)-53(5)-63(3)-63(3)-68-73-78-68(3)-68(3)-68(5)-63(10)
amazing how much better these got over the wave
kipping practice
100 GHDs w/KT
Track workout Wednesday
Equal rest
400/600/800/600/400
OG: Completed the upcoming k-hour
497 Rx
OG OLY w/Matt
Clean + Jerk
70, 75, 80, 90, 95, 100, 105, 110 (PR…I think)
Deadlift
115, 125, 135, 145, 155
NICE!
Thanks Ashley!
Thursday WOD: 400 Run/Row
Meters: 405, 390, 392, 370, 407
Total: 1,964
Repost from Allison yesterday:
“Did anyone from 6am take my keys by accident this morning??? If anyone sees a set of keys laying around the gym please let me know!”
Weakness Wednesday:
Press 4×8 @65
8 min AMRAP:
8 KB Snatch (right arm)
8 KB Snatch (left arm)
8 Goblet Squats
40 DUs
Score: 3 + 30 @12kg
Thanks to Derek for the KB snatch tutorial!
8 min AMRAP : 3 rounds at 35#
8 kb snatch (each arm)
8 goblet squats
3 rounds not for time @ 95#
10 back squats
15 DL
10 pistols
100 abmat sit ups
Oly [email protected] [email protected]
Thursday: Tuesday make-up
“Cindy” 25+6 Rx (strict pull-ups)
That’s amazing
Wednesday: “Fight Gone Bad!” We did 5 rounds
Wall-ball, 15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55 pounds (Reps)
Row (Calories)
Lina total: 335
5 rounds, each 4 minutes:
Run 400m
Max distance row
Lina: (463, 475, 485, 475, 453)
Total : 2.351
Thursday WOD
657 + 579 + 616 + 610 + 609 = 3071
Couldn’t have done it without you Efrain.
Thursday WOD:
596 – 614 – 614 – 617 – 619 = 3,060
Subbed 1/2 mile on the ass bike for 400m run.
Great WOD, completely gassed at the end of this one.
Thurs wod
1:40 runs throughout
rows: 502-495-497-495-520
total: 2509
100 back ext @15#
box pike push up walks
Thursday WOD:
305-274-280-269-271 = 1,399
Average: 1:50m runs
390-432-492-493-440:2250#
That was tough!
1,510m ????
Can’t remember my splits, they’re on the board if you’re interested.
10mins min on/min off @ 72rpm
OG mainsite – misread last cpl movements on the go, quickly realized my mistake when I got to the final 10reps
60pu
50ring dips
40hspu
30bench @ 155
20jerks @ 155 (accidentally pushpressed)
10pushpress @ 155 (tried strict pressing first 5 and thought how stupid this workout was, then realized I was stupid)
28:34
shoulders fairly smoked
472/1:57.6 pace
452/1:59.2
454/2:00.5
413/2:01.7
415/1:58.7
total = ~2206m
Thursday WOD:
511 + 498 + 470 + 457 + 480 = 2,416
410-353-373-361-312
1809 RX
6 Rounds every 2:30
12 bulgarian split squats from the front rack w/ 50# dbs
Hollows while cooking breakfast
462+428+418+412+408 = 2128
2096 m, don’t remember splits, looked something like \
458+348+410+389+369=2024
I’d like to thank each of you for giving me my choice out of the 10 rowers tonight, and Matt for setting the mood for our hour alone by playing “It’s Raining Men” during round 1, that really set the tone for the rest of the workout.
640, 530, 546, 500, 540 = 2856
whoops 2756
700-607-540-540-525 = 2892
400m sprints- 2 min rest
1:47ish
1:48
1:51
3 min rest
200m-(walk 200m)
:48
:50
:52
3x 45 sec planks