Friday, May 19th

18
May

Friday, May 19th

Heads up! This Sunday’s CrossFit WOD is an endurance workout, and will leave from at Metropolis at 10:35 after the oly class. THERE WILL BE NO 11:30 WORKOUT.

Have you joined the CFM Endurance Club yet?

WOD

“CrossFit.com 170411”

Complete 5 Rounds for Time:
4 clean and jerk, 185/125
6 bar muscle-ups
40ft handstand walk

Post time to Comments.

Extra Credit: 150 Ab-mat situps

36 Responses

  1. BAston

    20:42 (4 rounds – had to leave for work once it hit 7am)

    165# C&J
    4 bar MU’s per round (only 1 fail)
    40′ handstand walk

    Very fun wod

  2. BAston

    20:42 (4 rounds – had to leave for work once it hit 7am)

    165# C&J
    4 bar MU’s per round (only 1 fail)
    40′ handstand walk

    Very fun wod

  3. Matt

    Tomorrow’s KHour wod with Mickey
    “Triplet Tag”
    27 rounds + 10 ohs and 10 pus, as rx’d
    — just keep pushing hard!

  4. Rekas

    4 rounds @ 125# with 6 c2bs/6 push-ups; handstand walking (backwards because I’m an odd one)
    (23:55)

    1. BAston

      I think I added about 30 seconds to my time bc I was watching Liz at one point and was very confused.

  5. Rekas

    4 rounds @ 125# with 6 c2bs/6 push-ups; handstand walking (backwards because I’m an odd one)
    (23:55)

    1. BAston

      I think I added about 30 seconds to my time bc I was watching Liz at one point and was very confused.

  6. Alice

    23:57 @ 105#, double banded pull downs/push-ups, the widest variety*

    *round 1: rx (terribly choppy)
    round 2: 20ft rx + 15 shoulder taps facing the wall
    rounds 3-5: 30 “hand raises,” facing out
    — time to get down and dirty with hs walks instead of relying on a very loosely defined “ability to do them”

  7. LaurenMargaret

    13:35 @75 (went lighter today since having some lower back soreness the last few days)

    6 C2B with two medium black bands + 6 knee push ups
    30 hand raise/shoulder tap (was a bit all over the place with this one) pike on red box

  8. LaurenMargaret

    13:35 @75 (went lighter today since having some lower back soreness the last few days)

    6 C2B with two medium black bands + 6 knee push ups
    30 hand raise/shoulder tap (was a bit all over the place with this one) pike on red box

  9. El Capitan

    percentages off Front Squat 1RM
    (335)
    Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 200
    Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 200
    Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 200
    Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 200
    Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 200

    “MAD RIVER”
    1 Round for Time:
    75 Calorie Row
    50 Power Snatches (75/55)
    25 Barbell-Facing Burpees

    9:32 rx

  10. El Capitan

    percentages off Front Squat 1RM
    (335)
    Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 200
    Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 200
    Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 200
    Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 200
    Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 200

    “MAD RIVER”
    1 Round for Time:
    75 Calorie Row
    50 Power Snatches (75/55)
    25 Barbell-Facing Burpees

    9:32 rx

  11. dtm

    21-15-9
    Hang power clean and jerks w/ 24kg dbs
    burpees
    12:41

    This was harder than I expected, partially due to sand and also because sweaty hands and dbs with rubber handles don’t jive.

    No extra credit.

  12. dtm

    21-15-9
    Hang power clean and jerks w/ 24kg dbs
    burpees
    12:41

    This was harder than I expected, partially due to sand and also because sweaty hands and dbs with rubber handles don’t jive.

    No extra credit.

  13. JoJo

    percentages off Front Squat 1RM
    (170)
    Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 102
    Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 102
    Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 102
    Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 102
    Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 102

    “MAD RIVER”
    1 Round for Time:
    75 Calorie Row
    50 Power Snatches (75/55)
    25 Barbell-Facing Burpees
    10:55rx

    FPP Day 10 strict pull-ups
    6,5,5,4,3

  14. JoJo

    percentages off Front Squat 1RM
    (170)
    Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 102
    Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 102
    Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 102
    Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 102
    Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 102

    “MAD RIVER”
    1 Round for Time:
    75 Calorie Row
    50 Power Snatches (75/55)
    25 Barbell-Facing Burpees
    10:55rx

    FPP Day 10 strict pull-ups
    6,5,5,4,3

  15. amandajnz

    every 3 mins for 30 mins
    1 Hang P Clean
    2 Front Squats
    1 Hang Sq Clean
    2 Front Squats
    1 Sq Clean
    Mins 1/3/6/9 –65
    Mins 12/15/18/21 — 75
    Mins 24/27/30– 85

    “MAD RIVER”
    1 Round for Time:
    75 Calorie Row
    50 Power Snatches (75/55)
    25 Burpees

    11:48 rx (maybe not rx bc i just did regular burpees)

  16. Roberts

    percentages off Front Squat 1RM
    (148)(know this is higher so need to retest soon)
    Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 88
    Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 88
    Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 88
    Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 88
    Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 88

    Metcon:
    21 kb c&j @ 12kg
    21 swings @ 16kg
    500m row
    15 kb c&j
    15 swings
    500m row
    9 kb c&j
    9 swings
    500m row

    14:32 or 14:38 can’t remember

  17. Roberts

    percentages off Front Squat 1RM
    (148)(know this is higher so need to retest soon)
    Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 88
    Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 88
    Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 88
    Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 88
    Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 88

    Metcon:
    21 kb c&j @ 12kg
    21 swings @ 16kg
    500m row
    15 kb c&j
    15 swings
    500m row
    9 kb c&j
    9 swings
    500m row

    14:32 or 14:38 can’t remember

  18. ally

    19:51 @ 88#.
    pullups with the blue band
    did the first two rounds 2x “around the world” then the last 3 rounds with 40 shoulder taps on the red box.

  19. ally

    19:51 @ 88#.
    pullups with the blue band
    did the first two rounds 2x “around the world” then the last 3 rounds with 40 shoulder taps on the red box.

  20. Joe

    18:50 (ish) @ 165 and pike hs walks around box

    Had a decent pace going and ripped both my hands on the last 4 mu