Monday, July 17th

16
Jul

Monday, July 17th

Heads up! Summer Friday schedule starts this week and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.

WOD

“Grace”
For time:
30 Clean and jerks, 135/95

Rest as needed.

“Annie”
50-40-30-20-10
Double unders
Sit-ups

Compare “Grace” to 6/17/16. Compare “Annie” to 12/8/16.

73 Responses

  1. Lina

    “Grace”
    For time:
    30 Clean and jerks, 135/95
    Lina : 63 pounds Time:5:42

    Rest as needed.

    “Annie”
    50-40-30-20-10
    Double unders
    Sit-ups
    Lina: half of reps in double unders Time: 9:20

  2. Kim

    Grace 5:02 RX
    First time RX. Really need to work on cycling push jerks

    Super scaled Annie
    Half reps and Subbed 12 kg KBS
    6:32

  3. Kim

    Grace 5:02 RX
    First time RX. Really need to work on cycling push jerks

    Super scaled Annie
    Half reps and Subbed 12 kg KBS
    6:32

  4. Rekas

    Grace: 4:48 rx (much slower than last time)

    Annie: 8:51 rx dubs were unbroken every round! pr for 50 in a row 🙂

  5. Rekas

    Grace: 4:48 rx (much slower than last time)

    Annie: 8:51 rx dubs were unbroken every round! pr for 50 in a row 🙂

  6. Matt

    Grace: 2:28 rx. Rear cheeks are roasted. For future reference: 8-7-4-1-1-2-2-2-3.

    Annie: 7:40 rx, two minutes slower than last time.

  7. Matt

    Grace: 2:28 rx. Rear cheeks are roasted. For future reference: 8-7-4-1-1-2-2-2-3.

    Annie: 7:40 rx, two minutes slower than last time.

  8. dtm

    Grannie:
    5 Rounds
    6 x Hang Clean & Jerks w/ 50# dbs
    Sit-ups (50-40-30-20-10)
    10:42

    I almost did Double Grace but that hurts too much.

    Cash-out things:
    5 Reps Single arm strict press:
    35/40/45/50/50/50/50(4)

    Plus some plank things in between press.

  9. dtm

    Grannie:
    5 Rounds
    6 x Hang Clean & Jerks w/ 50# dbs
    Sit-ups (50-40-30-20-10)
    10:42

    I almost did Double Grace but that hurts too much.

    Cash-out things:
    5 Reps Single arm strict press:
    35/40/45/50/50/50/50(4)

    Plus some plank things in between press.

  10. chad

    1) Grace: 4:30rx (pr, 1 rep every 10 seconds for 24 reps)
    2) Annie: 7:47rx (not even close to a PR but less rest on the sit ups)
    3) Back Squat 5-4-3-2-1
    235-245-255-265(1/1)-275

    4) Bench
    135(5)-155(5)-175(5)

    5) Metcon 2 – 10:18rx
    21-15-9:
    DB Snatches (50/35)
    Calorie Row
    …Directly into…
    21-15-9
    Box Jump Over (24/20)
    Pull-Ups
    6) Push Ups and Curls

  11. chad

    1) Grace: 4:30rx (pr, 1 rep every 10 seconds for 24 reps)
    2) Annie: 7:47rx (not even close to a PR but less rest on the sit ups)
    3) Back Squat 5-4-3-2-1
    235-245-255-265(1/1)-275

    4) Bench
    135(5)-155(5)-175(5)

    5) Metcon 2 – 10:18rx
    21-15-9:
    DB Snatches (50/35)
    Calorie Row
    …Directly into…
    21-15-9
    Box Jump Over (24/20)
    Pull-Ups
    6) Push Ups and Curls

  12. ERIC S.

    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    Min 1- 135
    Min 2- 145
    Min 3- 155
    Min 4 Rest
    Repeat for 12 min

    10 Reps (260) @ 68% of estimated 1RM Back Squat
    8 Reps (280) @ 73% of estimated 1RM Back Squat
    6 Reps (300) @ 78% of estimated 1RM Back Squat
    4 Reps (320) @ 83% of estimated 1RM Back Squat
    2 Reps (345) @ 88% of estimated 1RM Back Squat

    “Grace” 2:07 rx p.r.

  13. ERIC S.

    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    Min 1- 135
    Min 2- 145
    Min 3- 155
    Min 4 Rest
    Repeat for 12 min

    10 Reps (260) @ 68% of estimated 1RM Back Squat
    8 Reps (280) @ 73% of estimated 1RM Back Squat
    6 Reps (300) @ 78% of estimated 1RM Back Squat
    4 Reps (320) @ 83% of estimated 1RM Back Squat
    2 Reps (345) @ 88% of estimated 1RM Back Squat

    “Grace” 2:07 rx p.r.

  14. JoJo

    “On the Minute” x 3 Rounds:
    1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
    Min 0:00- 60-65-70
    Min 1:00- 60-65-70
    Min 2:00 60-65-70
    Min 3 Rest
    Repeat this sequence for minutes 4,5,6 and again 8,9,10

    Back Squat work:
    10 Reps (135) @ 68% of estimated 1RM Back Squat
    8 Reps (145) @ 73% of estimated 1RM Back Squat
    6 Reps (155) @ 78% of estimated 1RM Back Squat
    4 Reps (165) @ 83% of estimated 1RM Back Squat
    2 Reps (175) @ 88% of estimated 1RM Back Squat

    “Grace” 3:33 Rx

    No “Annie” #nolegsdueto
    @roberts 🙂

  15. JoJo

    “On the Minute” x 3 Rounds:
    1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
    Min 0:00- 60-65-70
    Min 1:00- 60-65-70
    Min 2:00 60-65-70
    Min 3 Rest
    Repeat this sequence for minutes 4,5,6 and again 8,9,10

    Back Squat work:
    10 Reps (135) @ 68% of estimated 1RM Back Squat
    8 Reps (145) @ 73% of estimated 1RM Back Squat
    6 Reps (155) @ 78% of estimated 1RM Back Squat
    4 Reps (165) @ 83% of estimated 1RM Back Squat
    2 Reps (175) @ 88% of estimated 1RM Back Squat

    “Grace” 3:33 Rx

    No “Annie” #nolegsdueto
    @roberts 🙂

  16. J Cash

    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    Min 1- @95
    Min 2- @115
    Min 3- @125
    Min 4 Rest
    Repeat for 12 min

    10 Reps (165) @ 68% of estimated 1RM Back Squat
    8 Reps (175) @ 73% of estimated 1RM Back Squat
    6 Reps (185) @ 78% of estimated 1RM Back Squat
    4 Reps (195) @ 83% of estimated 1RM Back Squat
    2 Reps (215) @ 88% of estimated 1RM Back Squat

    Grace: 3:15 rxd. No pr 🙁

  17. J Cash

    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    Min 1- @95
    Min 2- @115
    Min 3- @125
    Min 4 Rest
    Repeat for 12 min

    10 Reps (165) @ 68% of estimated 1RM Back Squat
    8 Reps (175) @ 73% of estimated 1RM Back Squat
    6 Reps (185) @ 78% of estimated 1RM Back Squat
    4 Reps (195) @ 83% of estimated 1RM Back Squat
    2 Reps (215) @ 88% of estimated 1RM Back Squat

    Grace: 3:15 rxd. No pr 🙁

  18. JLee

    Plenty of warming up @ 6PM

    Grace: 5:18 @ 125# next time Rx

    Annie: 10:18 scaled to half dubs, full sit ups one day Rx…

  19. JLee

    Plenty of warming up @ 6PM

    Grace: 5:18 @ 125# next time Rx

    Annie: 10:18 scaled to half dubs, full sit ups one day Rx…

  20. Ashley Moduno

    Grace 3:26 RX thanks for the tip Patrick!!

    Annie 7:27 RX

    Banded ring dips: 50

    50 push ups in sets of 10

    Hamstring extension thingies in sets of 5

  21. Ashley Moduno

    Grace 3:26 RX thanks for the tip Patrick!!

    Annie 7:27 RX

    Banded ring dips: 50

    50 push ups in sets of 10

    Hamstring extension thingies in sets of 5

  22. Mike Wask

    Grace: 5:36 Rx, PR by default since I’ve never done this one
    Annie: 11:24 with half the number of DUs. Last time did this in 12:29 with all singles

    Weigh in: 231, down 33lbs since December(assuming some/most of the recent lbs are muscle since I haven’t been showing up consistently for the past month but I’ll take it)

  23. Mike Wask

    Grace: 5:36 Rx, PR by default since I’ve never done this one
    Annie: 11:24 with half the number of DUs. Last time did this in 12:29 with all singles

    Weigh in: 231, down 33lbs since December(assuming some/most of the recent lbs are muscle since I haven’t been showing up consistently for the past month but I’ll take it)

  24. JTrano

    10 Reps (140) @ 68% of estimated 1RM Back Squat
    8 Reps (150) @ 73% of estimated 1RM Back Squat
    6 Reps (160) @ 78% of estimated 1RM Back Squat
    4 Reps (170) @ 83% of estimated 1RM Back Squat
    2 Reps (180) @ 88% of estimated 1RM Back Squat

    Grace – 5:14 first time doing it Rx!

  25. Liz

    frontline:
    8min EMOM
    5 strict pull ups- unbroken first round, then had to spend whole minute to get the stricts
    5 slow motion 6″ deficit push ups

    10min AMRAP
    10 BS 95#
    35 dubs
    6+2rx

  26. Liz

    frontline:
    8min EMOM
    5 strict pull ups- unbroken first round, then had to spend whole minute to get the stricts
    5 slow motion 6″ deficit push ups

    10min AMRAP
    10 BS 95#
    35 dubs
    6+2rx

  27. caleb

    Name Game during warmup – didn’t remember four names = 40 air squats.
    Name Game at end of WOD – nailed it at Rx !

    Grace @ 95lbs. Didn’t keep time but felt good.
    Annie- same as above, but DUBs are getting much easier.