Sunday, July 23rd

22
Jul

Sunday, July 23rd

Reminder, 3v3 BBall today (Sun) after Oly.

Oly WOD

Set up the following rows of barbells:

Row 1 – 33-55-65-75-85-95-105-115
Row 2 – 95-105-115-125-135-145-155-165

Choose a row and attempt to move through it as quickly as possible without a miss.
If you miss, rest and repeat.

Record your fastest time or highest weight.

CrossFit WOD

15 Min AMRAP

60 double unders
30/24 calorie row
15 overhead squats (115/80lbs)

Post rounds completed to Comments.

54 Responses

  1. ERIC S.

    For tomorrow’s wod
    Challenging ourselves on the overhead squat. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Other recommendations for weight are 95/65 or 75/55 as we build our overhead squat. Aim for unbroken dubs and try for either all 15 unbroken reps or 2 sets on the overhead squats. Be sure to mobilize your ankles and your overhead position. On June 19th I got 4 rounds, good luck!

  2. ERIC S.

    For tomorrow’s wod
    Challenging ourselves on the overhead squat. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Other recommendations for weight are 95/65 or 75/55 as we build our overhead squat. Aim for unbroken dubs and try for either all 15 unbroken reps or 2 sets on the overhead squats. Be sure to mobilize your ankles and your overhead position. On June 19th I got 4 rounds, good luck!

  3. chad

    Reminder, 3v3 BBall Sunday after OLY CLASS!!!!
    96 and Lex BBall Courts
    All are welcome
    Bring a ball if you got one and water

  4. chad

    Reminder, 3v3 BBall Sunday after OLY CLASS!!!!
    96 and Lex BBall Courts
    All are welcome
    Bring a ball if you got one and water

  5. Matt

    Yesterday’s CrossFit.com workout
    Swim as far as possible in 30 minutes.

    Dodging the waves at the Asbury Park beach, two laps north to south. May have been closer to 20 minutes.

  6. chad

    Snatch ladder row 1: snatched through 105 then had a pretty deadlift at 115.
    Tried cleaning row 2: successful through 125.
    Now watching some basketball in the park!

  7. chad

    Snatch ladder row 1: snatched through 105 then had a pretty deadlift at 115.
    Tried cleaning row 2: successful through 125.
    Now watching some basketball in the park!

  8. BAston

    Team Big Ballers (JCash, Dave, and me) took down Chad, Richie, and Alejo in 3 on 3. Longest game of 3 on 3 ever.

  9. BAston

    Team Big Ballers (JCash, Dave, and me) took down Chad, Richie, and Alejo in 3 on 3. Longest game of 3 on 3 ever.

  10. Liz

    Not good at the cleans today. 105#
    Wod @33# – 3+42
    First time feeling and looking normal on OHS. Thanks Sally for watching.
    Dip practice

  11. Liz

    Not good at the cleans today. 105#
    Wod @33# – 3+42
    First time feeling and looking normal on OHS. Thanks Sally for watching.
    Dip practice

  12. Matt

    Snatch Ladder (4 runs)
    Squat Snatch – 1:15
    Split Snatch – 1:18
    Squat Snatch Again – 0:52
    Caution to the wall, balls to the wind – 0:28

    Today’s Metcon
    4+14 rx, gotta increase my casual row pace

  13. Matt

    Snatch Ladder (4 runs)
    Squat Snatch – 1:15
    Split Snatch – 1:18
    Squat Snatch Again – 0:52
    Caution to the wall, balls to the wind – 0:28

    Today’s Metcon
    4+14 rx, gotta increase my casual row pace

  14. dtm

    Active Rest Day/Core Therapy:
    3 Rounds
    1 Minute Handstand Hold
    1 Minute Hollow Hold
    1 minute Superman Hold
    *Rest 30 seconds between movements*

    Mobility things as well because my hips and lower back are currently a mess.

  15. dtm

    Active Rest Day/Core Therapy:
    3 Rounds
    1 Minute Handstand Hold
    1 Minute Hollow Hold
    1 minute Superman Hold
    *Rest 30 seconds between movements*

    Mobility things as well because my hips and lower back are currently a mess.

  16. Wes

    Cleared the ladder on the 4th attempt somewhere around 2 mins
    Did dumbbell DT with 50’s, didn’t keep time

  17. Wes

    Cleared the ladder on the 4th attempt somewhere around 2 mins
    Did dumbbell DT with 50’s, didn’t keep time

  18. Alice

    Snatch ladder – 3x through, twice to 95# and once to 105#

    WOD – 3+68 rx

    Basketball lessons in the park, fun to shoot around again for the first time since hs

  19. chad

    Great turnout and endurance workout with some basketball.

    Thanks for the turnout JCash, Dave, BAston, Eroc, Alejo and Richie,and our supporters!

  20. chad

    Great turnout and endurance workout with some basketball.

    Thanks for the turnout JCash, Dave, BAston, Eroc, Alejo and Richie,and our supporters!

  21. D-Nice

    OLY Snatching 4 speed (kind of)
    1: made 75, failed 85
    2: made 85, failed 95
    3: made 85, failed 95

    WOD
    scaled to 40 dubs
    OHS scaled to 60
    was 5 OHS shy of getting 3 rounds
    great workout for shoulder muscle endurance – I need more of this stuff

  22. D-Nice

    OLY Snatching 4 speed (kind of)
    1: made 75, failed 85
    2: made 85, failed 95
    3: made 85, failed 95

    WOD
    scaled to 40 dubs
    OHS scaled to 60
    was 5 OHS shy of getting 3 rounds
    great workout for shoulder muscle endurance – I need more of this stuff

  23. JLee

    Neck has been jacked up for a few days and then had to fly to SF for work this morning. Missed the throwdown and REALLY wanted to get in for basketball (next time?)

    Hotel WOD
    Max rep strict pull ups 5 times but mixing up grips and widths (every 2 mins or so) – 7 first round down to 4 in the last

    3 sets of 10 strict press with 45# DBs and 10 strict leg raises

    2 rounds of 800m treadmill run + 50 air squats (the travel wod page says 3 rounds but … yeah no excuses)

  24. JLee

    Neck has been jacked up for a few days and then had to fly to SF for work this morning. Missed the throwdown and REALLY wanted to get in for basketball (next time?)

    Hotel WOD
    Max rep strict pull ups 5 times but mixing up grips and widths (every 2 mins or so) – 7 first round down to 4 in the last

    3 sets of 10 strict press with 45# DBs and 10 strict leg raises

    2 rounds of 800m treadmill run + 50 air squats (the travel wod page says 3 rounds but … yeah no excuses)

  25. David Perlow

    Oly: 105# on the light ladder

    Bball: 2-0 with the all-star team of BAston, Jcash and EROC. Way too many missed layups though..

  26. David Perlow

    Oly: 105# on the light ladder

    Bball: 2-0 with the all-star team of BAston, Jcash and EROC. Way too many missed layups though..

  27. Lina

    One lap around lake central park and on the minute for 10 minutes: Push ups (6,6,6,6,6,6,6,5,5,5) then 21 pull ups.

  28. Lina

    One lap around lake central park and on the minute for 10 minutes: Push ups (6,6,6,6,6,6,6,5,5,5) then 21 pull ups.