Wednesday Nov 30 and Thursday Dec 1

29
Nov

Wednesday Nov 30 and Thursday Dec 1

Bros’ night is Thursday at Heidelberg.
Bring your hunger and thirst… ye will be sated.

And Ladies Night is Friday at 3rd Ave Ale House!

Wednesday Oly

20 minute EMOM
Clean

Thursday CrossFit

Squat
3×5

Climb the ladder in 7 minutes:
1 Muscle-Up
2 Power Cleans, 185/125
2 Muscle-Ups
4 Power Cleans, 185/125
3 Muscle-Ups
6 Power Cleans, 185/125

Post results to Comments.

59 Responses

  1. jose

    push jerk- 145lbs (5 sets of 3 reps)
    wod- 21-15- 9 (deadlifts and burpess over the bar)
    155lbs- deadlifts

    time: 6:26

  2. Darcy

    I did the mini version
    25 Cal
    25 HSPU w abmat/10#
    25 L-Sit Pull Up
    25 SDHP @65#
    25 Inverted Burps
    25 T2B
    25 Cal
    27:23

  3. Matt

    Yesterday’s CrossFit.com WOD

    50 Cal Row
    50 HSPU
    50 L-Pullups
    50 SDHP @ 95
    50 Inv Burpees
    50 T2B
    50 Cal Row

    31:50 Rx

    1. Matt

      5 minute AMRAP – 115lb Bench Press
      – 63 reps

      alternating tabata ass bike and hollow holds for 8 minutes
      – check

  4. BAston

    My own version of yesterday’s crossfit.com WOD:

    40 Cal Row
    40 HSPU
    40 GHD’s
    40 SDHP @ 95#
    40 Inverted Burpees
    40 T2B
    40 Cal Row

    28:58

  5. JoJo

    OLY Session
    Focused on speed/technique
    1 clean pull + Squat clean
    55-55-55-65-65-65-75-75-75-85-85-85
    Squat clean
    95-95-95-105-110-115-118-118 (extra 118)

  6. Bryguy

    8 min tebata: :20 assault bike :20 bench at 95#

    5X10 reverse hypers
    5×10 GHD
    :30 barbell holds in the bottom of a squat

  7. Matt

    PM Sesh
    15 minutes of practice, freestanding hspu
    – 7 kipping freestanding hspu, PR

    4×1 mile on the bike, rest as needed
    2:27
    2:27
    2:22
    2:20

  8. JoJo

    10 min EMOM 10 Cal on bike (bike of death) total 100 calories

    3×5 strict false grip pull-up

    3×5 strict ring dip 1 second pause at bottom

    10x kip swing one time

    10 v-ups
    3x 20 second L-sit
    3x 20 second hollow hold

    7 min EMOM cycle 10 t2b (break stop)
    10-9-6-7-7-7-7 could not get 10 again….

  9. JoJo

    Power Cleans
    Worked up to 148#

    Attempted that twisty bobcat pretzel OHS from Crossfit.com…. Turns out I’m not as flexible as I thought

  10. EMOM Clean – worked up to 225#. After the EMOM was over, failed 225# 2x then hit it 225# for a PC and FS.

    Cash Out:
    Bulletproof Hips Week 4
    Single Leg DL 3 x 12 – Last round was 135#

    Bent Leg Hollow Rocks x 6 after each set of SLDL, 40secs

  11. PlayGurlPattyG

    Open [email protected] 21,15,9 realized by my warm up set that I was to hungry to do burpees so did bandes pull ups instead 10-10-1-10-5-9

    Eat a PJ

    And stayed for OLY what felt like a million cleans

    But I think I am getting there 20 min EMOM @88
    Thank U Derek ????????can’t have my vénitien blinds pulling all out n slow

    GN ????????????????

  12. cloudon

    Clean EMOM – 135×4 155×3 175×3 185×3 195×2 205 215 225 235 245(f). Rested more than a minute after 195…
    1 mile assault bike at about 90% – 2:08

  13. sassypants

    Max reps squats in 30min @body weight (~135#)
    144 reps
    Basically 5 rep emom for 30 painful minutes

    What a terrible idea.

  14. JLee

    BS 205 – 5# less than Monday. Psyched myself out

    WOD – Scaled MUs to 2x pull ups. 135#
    Finished the round of 8 pull ups / 8 cleans

  15. BAston

    Back Squat: 225#

    WOD: 2 MU’s in the round of 4 (cleans @ 175#). MU’s felt great today. I am at that spot where the cleans are doable at 175#, but I will fail too many times at 185#. Need to keep working on them.

  16. Wednesday OLY 20 min EMOM
    Did actual cleans with weight at 105 until it hurt my IT band and then power cleaned my way to a PR at 140# UGH, my PC is stronger than my Clean….womp womp.

    Did some strict pull ups, swung on the rings and pretended like I was practicing MUs, kicked up into a few handstands, and called it a night! Goodness!

    my IT band is pretty angry from this weekend. 46 mile bike ride on saturday with hill repeats, squatting the first time with weight in 6 months on monday, and hard PT session on tuesday. All the pain….makes me feel like I will never heal.

    Let this be a lesson to all whom think they are invincible and not old yet…

  17. JoJo

    BS #155 (5lbs more) from 11.28

    Metcon (pull-ups) #125 power cleans
    1-2 (I just kept looking at bar)
    2-4 struggle on power cleans failed so many times.
    Mind really got the best of me.
    3- 2 stuck to get 3 power cleans.
    Failed and failed again. Heaviest weight I’ve done
    on power cleans. Yeaha’
    No hip drive 🙁 no legs 🙁

  18. Rekas

    BS @ 150# all around (5# up from Monday)

    Metcon – into round of 8 – 7/8 cleans @ 125#, pull-ups

    Time for a bagel

  19. AllisonR

    BS @ 80lbs (can’t wait to join the cool kids club in the triple digits soon!)
    Metcon – 5 rounds + 2 cleans @70lbs

  20. Ashley Moduno

    GRRRR. I thought I did 173 for the back squats, but after adding the weight in my head on the walk home, I realize I only did 163 🙁

    Did C2Bs and RX weight for the WOD. Finished the 8 C2Bs on the 4th round.

  21. Kim

    Back Squats at 138#

    Subbed 4 ring rows for muscle ups
    Made it through the round of 6 power cleans and another 14 ring rows

  22. Denise

    Back squats: 123-133-133

    Subbed 2 ring rows (with a slow controlled decline) for muscle ups
    Made it through round of 6 power cleans plus 8 ring rows and 4/8 power cleans
    113#

  23. dtm

    Squats: 235

    WOD: 2 cleans in round of 8. 155# and bar muscle-ups. I did 4 BMUs unbroken, yay.

    WOD 2:
    100 cal assault bike
    5 deads at 155# at the top of the minute
    8:57

  24. Melissa TruHero

    The lower back saga continues so…
    Wednesday: FPP 54443
    Some muscle up practice
    Two rounds of 20 cal on the assault bike

    Thursday: BS @ 155
    Wod: with 2x C2B and 103# PC
    – 6 C2B into round of 10 PC

  25. Melissa TruHero

    The lower back saga continues so…
    Wednesday: FPP 54443
    Some muscle up practice
    Two rounds of 20 cal on the assault bike

    Thursday: BS @ 155
    Wod: with 2x C2B and 103# PC
    – 6 C2B into round of 10 PC

  26. cloudon

    Thurs – 5×3 squat at 275
    AMRAP – through the round of 8 cleans. MU attempts… no landings. Last 8 cleans single set touch and go @ 185

  27. cloudon

    Thurs – 5×3 squat at 275
    AMRAP – through the round of 8 cleans. MU attempts… no landings. Last 8 cleans single set touch and go @ 185