Monday, February 20th

19
Feb

Monday, February 20th

Heads Up! 6am and 7am classes are cancelled today. 

WOD

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

39 Responses

  1. dtm

    FHIX w/ Carlos and Daury

    A) 8 Min EMOM with 2x24kg kbs
    5 Front squats
    4 push press
    3 thrusters
    I think I only did 4 rounds Rx, maybe 5 before I had to start shaving reps. I’ll do this again at home with 45s and I bet it still sucks.

    B) Circuit stuff

    C) Partner WOD
    6 minute AMRAP
    6 single arm swings with 24kg kbs
    6 goblet squats with 24kg kbs
    6 burpees
    All while partner B holds a V-sit
    4 rounds each + 4 swings

  2. Matt

    Time for the purge!

    Last chance to grab a pair of these unclaimed oly shoes, and time to give that lost and found a sweep!
    I’ll donate/trash all this stuff tomorrow morning, so make sure you pick up anything you’re missing today!

    Also today’s WOD is dope. Scale as needed and then dub like your life depends on it! Fastest time recorded on CrossFit.com was 6:28Rx

  3. ERIC S.

    Front squat Wod 9:20 Rx
    Oly
    2 power cleans + 1 full clean t&g
    185, 205, 225, 235, 240
    2 push jerks + 1 split jerk
    155, 165, 185, 205

    8 min emom 2 msu

    1. ERIC S.

      Movement – # Of Times Seen in the Crossfit open in descending order.

      Double Unders – 5
      Muscle Ups- 5
      Toes To Bar – 5
      Wall Balls – 5
      Thrusters – 5
      Chest To Bar Pull Ups – 5
      Snatch (Full / Power) – 5
      Deadlifts – 4
      Box Jumps – 4
      Burpees (Bar Facing / Regular) – 4
      Overhead Squats – 3
      Clean & Jerk – 3
      Clean (Power / Full) – 3
      Calorie Row – 2
      Push Ups – 1
      Push Press – 1
      Shoulder To Overhead – 1
      Hand Stand Push Ups – 1
      Out of 18 total movements, only seven have been included every year in the CrossFit Games Open. They are double unders, toes-to-bars, muscle-ups, wall balls, chest-to-bar-pull-ups, snatches and thrusters. And last year every open workout included a barbell. Some food for thought 🙂

  4. Roberts

    3 rounds for time
    15 power clean @ 80#
    45 DU
    15 push jerk @ 80#
    45 DU

    22:38 rx
    That was painful, a lot of staring at the bar

  5. Alice

    11:45 @105# (bw 116)
    (thanks for the coaching Liz!)

    Oly
    2Power Cleans+1Full Clean
    110-110-110-115-110
    2Push Jerks+1Split Jerk
    95-105-100-100-100

    10min EMOM of MU:
    5×2, 4×1, 1×2
    (pointers courtesy of Eric)

  6. amandajnz

    Crossfit 1864, UK

    A) strength – back squat
    3×8-10 @70% (55 kg/120 pounds)

    B) teams of 3 (only 2 of us)
    18 min AMRAP
    75 calorie row
    50 hang power cleans (25 kg/55)
    75 calorie row
    50 HPC (35kg/77)
    75 calorie row
    50 HPC
    75 calorie row
    AMRAP HPC

    We got to 3 row with 303 reps but Luke made me do mostly all of the cleans ! Zzzzzzzz

  7. JoJo

    Strength:
    Clean 100-105-115-125-130 (extra in tank)

    3 RDs for time:
    15 power cleans 115/80
    45 DU’s
    15 push Jerk 115/80
    45 DU’s
    16:41 Rx + #85lbs

    (Thanks rich money for counting my DU’s)

    Accessory work:
    HSPU (kipping) 3 10 min EMOM
    OHS 3 5 min EMOM 35lb
    OHS 3 5 min EMOM 45lbs
    OHS 3 5 min EMOM 55lbs

    Worked on muscle-up transition
    10 min

  8. Michele Adler

    I was going to do the Darcy/Roberts/JoJo WOD but even with light cleans my back started bothering me. Ended up going for a Metropolis mile run, then 3 FS increasing to max set for
    10 min, EMOM. Maxed out at 123#, tried 128# but couldn’t do theee sets. Then did a 10 min AMRAP of 10 20″ step-ups (weighted with KB but ended up dropping the weight and increasing box height for last set bc back was hurting), 10 ring rows, 90 single unders. Got three rounds, the weighted step-ups are what killed me. Then did a bunch of back stretches.

  9. BAston

    OK, BW was 178# this morning, so started out at rx+ (180#)

    After about 5 minutes I was dying and dropped to 160# (140 dubs). During the next 5 minutes my back got very tight and moved to back squats). Last 5 minutes back squats at 135#, finished at 300 dubs).

    I think doing this wod at 160# would have been a better idea.

  10. BAston

    OK, BW was 178# this morning, so started out at rx+ (180#)

    After about 5 minutes I was dying and dropped to 160# (140 dubs). During the next 5 minutes my back got very tight and moved to back squats). Last 5 minutes back squats at 135#, finished at 300 dubs).

    I think doing this wod at 160# would have been a better idea.

  11. OG: Lots of “smashing” of hip flexors and adductors today.

    Fhitting Room with the Wifey:

    FHIX w/ EROC and Dennys

    A) 8 Min EMOM
    5 Front squats
    4 push press
    3 thrusters

    Did 2 rounds with 50# dumbbells and had to to cut to 16KG KB’s

  12. OG: Lots of “smashing” of hip flexors and adductors today.

    Fhitting Room with the Wifey:

    FHIX w/ EROC and Dennys

    A) 8 Min EMOM
    5 Front squats
    4 push press
    3 thrusters

    Did 2 rounds with 50# dumbbells and had to to cut to 16KG KB’s