Saturday, May 20th

19
May

Saturday, May 20th

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

Kryptonite Hour

“Triplet Tag”

With a partner, perform as many rounds as possible in 30 minutes:
10 overhead squat, 95/65
10 push-ups
30 double unders

One partner works while the other rests. Switch every 3 minutes. When it is time to switch in, pick up exactly where your partner left off.

Post rounds completed and team name to Comments.

36 Responses

  1. JLee

    JSquared / MizLee

    10+37 Rx
    OHS got heavy. DUs Rx but w/ 2 or 3 singles btwn each one for me. Winded

  2. JLee

    JSquared / MizLee

    10+37 Rx
    OHS got heavy. DUs Rx but w/ 2 or 3 singles btwn each one for me. Winded

  3. Ashley Moduno

    16 rounds rx-ish with Amanda. Great job on unbroken ohs!!!
    80 abmat situps
    40 ghdsu
    sets of 5 ring dips with thin red band: total was 30
    5 rounds of: 5 pullups, 10 pushups

  4. Ashley Moduno

    16 rounds rx-ish with Amanda. Great job on unbroken ohs!!!
    80 abmat situps
    40 ghdsu
    sets of 5 ring dips with thin red band: total was 30
    5 rounds of: 5 pullups, 10 pushups

  5. dtm

    Skill?
    DB Over head squat -2 x each arm
    25/30/35/40/45(1)
    *These are really hard. Matt, help me and everyone else get better at them, thanks.

    WOD
    15 minute AMRAP
    10 OH lunges 45#db
    10 push-ups
    5 burpees
    10+13

    Extra credit
    150 sit-ups

  6. dtm

    Skill?
    DB Over head squat -2 x each arm
    25/30/35/40/45(1)
    *These are really hard. Matt, help me and everyone else get better at them, thanks.

    WOD
    15 minute AMRAP
    10 OH lunges 45#db
    10 push-ups
    5 burpees
    10+13

    Extra credit
    150 sit-ups

  7. OG:

    Buy in:

    Tabata GHD Glute HAM holds with 25# bar. Ouch. #AddMasstoDatAss

    “Amy Winehouse”

    5 rounds
    10 Hang Power Cleans 95#
    5 c2b
    15 GHD situps

    Didn’t keep track of time, just tried to keep moving.

    1. Kim

      Amy Winehouse? Because they’re trying to make you go to (knee) rehab and you said, “no, no, no”?

  8. OG:

    Buy in:

    Tabata GHD Glute HAM holds with 25# bar. Ouch. #AddMasstoDatAss

    “Amy Winehouse”

    5 rounds
    10 Hang Power Cleans 95#
    5 c2b
    15 GHD situps

    Didn’t keep track of time, just tried to keep moving.

  9. Kim

    Partnered up with Anita

    65# OHS
    Knee push ups
    30 dubs

    13 rounds plus 23 reps

    Highlight: round 8 or 9 when Anita chose to “try” dubs and somehow got 6. It was magical 😂

  10. JoJo

    POWER CLEAN + JERK
    Alternating “On the Minute” x 12 (6 Rounds):
    Odd Minutes – 3 Power Cleans
    Even Minutes – 3 Push Jerks
    climb loading every 2 minutes.
    115 1RM Clean and Jerk

    Minutes 1-2 – 60% of 1RM Clean and Jerk @70
    Minutes 3-4 – 65% of 1RM Clean and Jerk @75
    Minutes 5-6 – 70% of 1RM Clean and Jerk @ 80
    Minutes 7-8, @ 95
    Minutes 9-10 @ 110
    Minutes 11-12 @ 120 (PR)

    “JOLLY RANCHER”
    1200 Meter Run (rowed 1500)

    30 Box Jumps(24/20)
    30 Wallballs (20/14)
    800 Meter Run (rowed 1000)

    30 Box Jumps(24/20)
    30 Wallballs (20/14)

    400 Meter Run (rowed 500)
    
30 Box Jumps(24/20)
    30 Wallballs (20/14)

    *Females – 9′ WB Target
    22:14

  11. JoJo

    POWER CLEAN + JERK
    Alternating “On the Minute” x 12 (6 Rounds):
    Odd Minutes – 3 Power Cleans
    Even Minutes – 3 Push Jerks
    climb loading every 2 minutes.
    115 1RM Clean and Jerk

    Minutes 1-2 – 60% of 1RM Clean and Jerk @70
    Minutes 3-4 – 65% of 1RM Clean and Jerk @75
    Minutes 5-6 – 70% of 1RM Clean and Jerk @ 80
    Minutes 7-8, @ 95
    Minutes 9-10 @ 110
    Minutes 11-12 @ 120 (PR)

    “JOLLY RANCHER”
    1200 Meter Run (rowed 1500)

    30 Box Jumps(24/20)
    30 Wallballs (20/14)
    800 Meter Run (rowed 1000)

    30 Box Jumps(24/20)
    30 Wallballs (20/14)

    400 Meter Run (rowed 500)
    
30 Box Jumps(24/20)
    30 Wallballs (20/14)

    *Females – 9′ WB Target
    22:14

  12. Alice

    20+14 rx with Johanna

    cash-out: 150 ghd sit-ups

    OG
    Wendler BS: 158×3
    5×5 Chin-Ups
    HS walk drills