Wednesday, November 23rd

22
Nov

Wednesday, November 23rd

Heads up! The gym will be closed on Thursday and Friday in observance of Thanksgiving. All other days will follow the usual schedule.

Oly Session

Perform 7 sets of the following complex for load:
Clean + Low Hang Clean + High Hang Clean + Jerk

CrossFit

Today’s schedule is the same as usual, including open gym hours. However, the following workout is suggested:

Winter “Nukes”

9 minutes to complete:
2k row
315/215-lb. deadlifts, max reps
Then, 10 minutes to complete:
2k row
225/155-lb. power cleans, max reps
Then, 11 minutes to complete:
2k row
135/95-lb. overhead squats, max reps

Do not rest between rounds. Post row times and reps completed for each exercise to comments.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

We are grateful for his service, and that of all our American forces overseas.

Post results to Comments.

48 Responses

  1. robseda

    It’s wednesday in Osaka
    Found a park with some pull up bars
    6×10 strict pull-ups- 5×11 next week
    8 min amrap: 5 rounds
    30 double unders
    1 bar muscle up
    10 bar dips (ouch)
    100 walking lunges
    (2 sets of 50 with a break to watch little league)
    2k jog to and from the park for (sightseeing) quality

  2. BAston

    Saturday’s wod:

    230 reps rx’d

    25 unbroken pull ups to start (which I think is a PR). OHS felt good for the first 50, then my shoulders were finished.

  3. BAston

    Saturday’s wod:

    230 reps rx’d

    25 unbroken pull ups to start (which I think is a PR). OHS felt good for the first 50, then my shoulders were finished.

  4. Rudy

    GOOD MORNING AMERICA !!!!

    Wow for the first time I nailed the clean complex and jerk ???????????????????????? Finally learned how to swicht grip ???? easily and faster lol
    I’m feeling incredibly awesome !!! Thanks Matt!
    @125

  5. Denise

    OLY clean complex
    85-88-90-92-95-100-105

    My legs are still struggling big time. Kept getting stuck half way out of the cleans O.o

  6. Denise

    OLY clean complex
    85-88-90-92-95-100-105

    My legs are still struggling big time. Kept getting stuck half way out of the cleans O.o

  7. cloudon

    Nukes rx – rows at 1:50-1:57 pace. 9 deads / 0 cleans / 5 OHS. Shoulders were fried for OHS and would have been better off at 205 on the cleans.

  8. cloudon

    Nukes rx – rows at 1:50-1:57 pace. 9 deads / 0 cleans / 5 OHS. Shoulders were fried for OHS and would have been better off at 205 on the cleans.

  9. Liz

    Drop in at Crossfit silver spring
    3 sec pause front squat-2 fs
    83-103-113-123-133
    Metcon 10min amrap
    10 deadlift 145#
    8 push up
    6 goblet squat 24kg
    6+4

  10. Liz

    Drop in at Crossfit silver spring
    3 sec pause front squat-2 fs
    83-103-113-123-133
    Metcon 10min amrap
    10 deadlift 145#
    8 push up
    6 goblet squat 24kg
    6+4

  11. dtm

    Death by DB Thrusters 45# each arm.
    11+5 (71 total?)
    I cruised through 10 rounds and then the wheels came off. Thrusters suck, db thrusters are worse.

    Max L-sit w/ glory muscle super sets.
    23/20/17/16/14

  12. dtm

    Death by DB Thrusters 45# each arm.
    11+5 (71 total?)
    I cruised through 10 rounds and then the wheels came off. Thrusters suck, db thrusters are worse.

    Max L-sit w/ glory muscle super sets.
    23/20/17/16/14

  13. Melanie

    BS – 5×5 @ 115lbs

    25-20-15-10-5 cals on assault bike
    Between each set:
    10 walking lunges w/ KB front rack
    10 KB push press
    @12kg

  14. Melanie

    BS – 5×5 @ 115lbs

    25-20-15-10-5 cals on assault bike
    Between each set:
    10 walking lunges w/ KB front rack
    10 KB push press
    @12kg

  15. Happy Thanksgiving Everyone!

    Cash in: 30 min of light pick up basketball

    Box Step Ups with box 3″ above the knee: 3 x 10 each leg while ( 6 sets total). Last set with 35# EZ bar in a front rack

    Eccentric Ankle Dorsiflexion: x 5 each leg after each set of Box Step Ups.

    Cardio:
    EMOM for 16 min
    30 DUs
    10 cals Assault Bike

  16. Happy Thanksgiving Everyone!

    Cash in: 30 min of light pick up basketball

    Box Step Ups with box 3″ above the knee: 3 x 10 each leg while ( 6 sets total). Last set with 35# EZ bar in a front rack

    Eccentric Ankle Dorsiflexion: x 5 each leg after each set of Box Step Ups.

    Cardio:
    EMOM for 16 min
    30 DUs
    10 cals Assault Bike

  17. ERIC S.

    5 rounds for time
    Row 500m
    12 deadlifts
    9 hang power cleans
    6 Jerks
    Ascending weight each round
    135, 155, 175, 195, 205
    Last 2 rounds were slow
    23:43 Rx’d

    Strict hspu 11-10-9-8-7

  18. JoJo

    5 rounds for time: Eroc workout..

    Row 500 meters
    12 deadlifts
    9 hang power cleans
    6 jerks

    Ascending weight each round
    85, 95,105, 115, 120
    28:55 just made it…last two rounds killer

    Accessory work:
    FPP Day 10 C2B 65543
    Snatch speed work from the hang
    7×1 #55
    1 pegboard climb first time.

  19. JoJo

    6am fhixtreme…
    3 rd’s for time Rx’d 5:26 DB 30/20 KB 28/20KG
    15 push press
    10 Burpees
    15 Sumo Deadlift highpull
    10 burpees

    Followed by w/ partner 8min AMRAP
    45/30lbs DB
    Rx’d 7 Rd’s total
    10 cal bike
    10 Alternating DB snatch

    Followed by w/partner 8min AMRAP
    20/14 kg’s
    Rx’d 9 Rd’s total
    10 cal row
    10 double KB cleans

    One person works at a time

  20. JoJo

    6am fhixtreme…
    3 rd’s for time Rx’d 5:26 DB 30/20 KB 28/20KG
    15 push press
    10 Burpees
    15 Sumo Deadlift highpull
    10 burpees

    Followed by w/ partner 8min AMRAP
    45/30lbs DB
    Rx’d 7 Rd’s total
    10 cal bike
    10 Alternating DB snatch

    Followed by w/partner 8min AMRAP
    20/14 kg’s
    Rx’d 9 Rd’s total
    10 cal row
    10 double KB cleans

    One person works at a time

  21. J Cash

    That was pretty much a rowing workout for me.
    Deadlift @315- 4
    Power cleans @225-0
    Power snatches instead of OHS @135- 7

  22. johanna

    T2B practice, bar muscle up practice
    Yesterday’s press 3×5 @65
    some rehab light squats
    some strict pullups and dips.

  23. johanna

    T2B practice, bar muscle up practice
    Yesterday’s press 3×5 @65
    some rehab light squats
    some strict pullups and dips.

  24. Darcy

    1500m row
    5 DL @173#
    3 PC @93
    18 OHS @33#
    Great energy at 5pm today. Watched Matt
    and Jon at the peg board, kept me entertained.

  25. Darcy

    1500m row
    5 DL @173#
    3 PC @93
    18 OHS @33#
    Great energy at 5pm today. Watched Matt
    and Jon at the peg board, kept me entertained.

  26. Melissa TruHero

    Cash in: max cal row on assault bike in 1 min
    – 20 cal & the worst Fran lungs after!

    Modified “Nukes”
    1500m row + 20 DL @ 163#
    1500m row + 12 PC @ 103#
    1500m row + 20 OHS @ 83#

  27. Melissa TruHero

    Cash in: max cal row on assault bike in 1 min
    – 20 cal & the worst Fran lungs after!

    Modified “Nukes”
    1500m row + 20 DL @ 163#
    1500m row + 12 PC @ 103#
    1500m row + 20 OHS @ 83#