Wednesday, Nov. 2nd and Thursday, Nov. 3rd


Wednesday, Nov. 2nd and Thursday, Nov. 3rd

Heads Up! Our annual marathon party is this coming Sunday, after the morning workouts.
Come by for food, drink, and limbo.

Wednesday Oly

Touch and Go Power Snatch

1 1/4 Front Squat
3 x 5

Thursday WOD

‘Trop Mile

Compare to “Nukes” and USMC IFT.


Superset with 8-10 ring dips

Post time and all loads to Comments.

0 Response

  1. BAston

    Back Squat 6×5 @ 185#

    Lower back is sore from yesterday’s cleans, so kept it on the lighter side and decided not to do the run.

  2. Kim

    TnG Power Snatches
    First set at 93 was a disaster but the second felt 100 times better

    Twerkin’ front squats @ 73

  3. Heads up: There is a Goodwill donation tent SW corner of 96th and Lex this morning until 9am and tomorrow from 6am-9am. Super easy to drop off whatever on your way to the subway. Clear out to make room for more Christmas presents or donate the plethora of hats and scarves you have hidden in deep storage at the top of your closet underneath your Ikea bag of various contact papers….(or is that just me).

    They might be there all week. I will check when I donate tomorrow morning on my way to work.

  4. Darcy

    Last Friday’s Wod:
    30 Dubs
    10 ring rows
    10 bench press @50%BW

    and then
    BS: 125(5)-145(5)-165(5)
    No trop mile for me ????

  5. Bryguy

    Open gym: lots and lots of stretching

    Over Head Squat work then more stretching.

    3 Rounds for time: 20 GHD and 6 jumping muscle ups
    I think 8:56. Programming by Matt. Getting pumped for my first Trop Mile tomorrow!

  6. dtm

    5 minutes of strict pull-ups:
    41 *1 or 2 questionable reps as I slipped from the pinetum bar.

    Not as skinny as ELove and Seda

    21 knees to elbow
    1min plank
    15 k2e
    1min plank
    1min plank

  7. johanna

    OG skill work with ashley et al
    5 min amrap ring dips: 12
    some bar muscle up practice
    some cycling t2b practice (skill of the month!)- thank you alejandro for all your help and your patience!
    max HSPU contest with ash and sally: 11 PR!


  8. JoJo

    OLY class power snatch
    55-55-55-55-55 worked on FORM!

    Front Squat warm-up set 55-65-75
    working set 90-100-105lbs

    accessory work EMOM 6min 5T2b total 30 T2b

  9. Melissa TruHero

    Some goat work (HSPU, strict dips)
    Some kipping t2b

    Wod with Ashley
    Overhead squats @ 63#
    GHD sit-ups
    Hip extensions

  10. Ron

    Early morning meeting.

    Trop mile 7:41. Unclear if that is PR

    Back squat 3×5

    Ss dumbbell bench 50×8 per round.

  11. dquat

    switched up weighted pu this week got on the elove strict pu hayride
    5 minutes strict pu: 58
    few reps short of max effort (24) first min
    rest 60 secs
    singles every 3-5ish secs.
    went roughly as planned… will try different strategy in 2wks.

    tng snatch triples with plenty of rest

  12. Bryguy

    Trop mile: 7:01 – Dodged a ton of traffic at the 10am

    Squat 155# Worked on slow, correct movement during the lift. Felt great.

  13. dtm

    Trop Mile – 5:28 Pee Are but still just padding on the leaderboard.

    Squats – 215
    Strict Dips – 12 each round

  14. JoJo

    NO MILE RUN 🙁 Instead 1600 meter row 6:38

    Squat 3×5 135-125-130 went out to early @135

    Strict Ring Dips 10-10-10 each RD = 30 total

    Accessory Work (skill of month) T2B EMOM 10min
    5t2b 10 RDs; total 50 strict ring dips

  15. Roberts

    Mile – 9:02 – only slightly unfit, right DTM ????
    I really hate running. 5pm is very well aware of that now

    Back squat – 133

  16. Melissa TruHero

    Trop Mile 8:04 PR
    Back squats @ 150#
    4 strict pull-ups after each round

    Cash out: hollow tucks and rolls/supermans
    Also comedy hour – me trying to learn to cartwheel. HALP!

  17. Ashley Moduno

    Wod with Melissa
    Overhead squats @ 63#
    GHD sit-ups
    Hip extensions
    Melissa whooped my bum

    worked on bar MUs, T2Bs, HSPUs
    5 min strict ring dips: 13 reps total 🙁
    Max HSPU: 15

    This is all out of order…..