Sunday, July 2nd

1
Jul

Sunday, July 2nd

Heads up! The gym will be closed Monday evening after 7pm, and only open for Open Gym on Tuesday from 10am to 12pm.

Oly Wod

Every 3 minutes for 30 minutes:
3 Power Cleans
3 Overhead Squats

Use different weights for the two movements.
All reps should be challenging and beautiful.

CrossFit WOD

On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round to comments.

Scale pace time as needed.

16 Responses

  1. Joe

    Bench 8-8-8-8-8 superset with curls:
    135-135-140-145(pr)-150(pr)

    Sprints:
    4 x 25 sit-up get up and sprint the driveway down and back. 2 min recovery

    :43
    :44
    :46
    :46

  2. Joe

    Bench 8-8-8-8-8 superset with curls:
    135-135-140-145(pr)-150(pr)

    Sprints:
    4 x 25 sit-up get up and sprint the driveway down and back. 2 min recovery

    :43
    :44
    :46
    :46

  3. Jennifer

    Power clean 88 for 1 round then 93 for 9 rounds

    OS started with snatch then 2 overhead squats
    63-68-68-73 for 7 rounds

  4. JLee

    Oly instead of row-ly @ 11:30

    145-155 on the PCs 115 on the OHS

    Open Gym
    5×5 RDL @ 185#
    Superset w/ 5×8 strict press w/ 20kg KBs

  5. Wes Kopas

    5 snatch singles- 145, 145, 145, 150, 155
    5 C&J singles- 200lb for all 5

    Then, for quality, 5 rounds:
    5 strict HSPU
    Max effort DB clean + strict press, 35lb Dumbbells

    Literally just made up those DB presses on he fly but they’re a great shoulder accessory movement

  6. Wes Kopas

    5 snatch singles- 145, 145, 145, 150, 155
    5 C&J singles- 200lb for all 5

    Then, for quality, 5 rounds:
    5 strict HSPU
    Max effort DB clean + strict press, 35lb Dumbbells

    Literally just made up those DB presses on he fly but they’re a great shoulder accessory movement

  7. Cash in:

    Tabata Back Extensions on GHD machine w/ EZ Curl Bar.
    Dropped the bar again on rounds 7,8
    #Addmasstodatass

    Today’s OLY
    Worked up to 200# on PC’s last round. 145# on OHS *Shoulders cashed from Friday’s WOD done yesterday

    Cash out:
    3×10 Ring Pushups

  8. Cash in:

    Tabata Back Extensions on GHD machine w/ EZ Curl Bar.
    Dropped the bar again on rounds 7,8
    #Addmasstodatass

    Today’s OLY
    Worked up to 200# on PC’s last round. 145# on OHS *Shoulders cashed from Friday’s WOD done yesterday

    Cash out:
    3×10 Ring Pushups

  9. anitasraman

    OLY
    Power Cleans (3) – 88lbs
    Overhead Squats (3) – 63lbs

    WOD
    @2:20- 1:40
    @2:05- 1:30
    @2:00- :54
    @2:00- :20
    @2:10- 1:10
    @2:10- 1:12
    @2:10- 1:00
    @2:10- :33
    @2:10- :36
    @2:10- 1:00

  10. anitasraman

    OLY
    Power Cleans (3) – 88lbs
    Overhead Squats (3) – 63lbs

    WOD
    @2:20- 1:40
    @2:05- 1:30
    @2:00- :54
    @2:00- :20
    @2:10- 1:10
    @2:10- 1:12
    @2:10- 1:00
    @2:10- :33
    @2:10- :36
    @2:10- 1:00