Wed, Dec 14th and Thurs, Dec 15th

13
Dec

Wed, Dec 14th and Thurs, Dec 15th

Heads Up! Our Holiday Party is Thursday, 7pm at the Daisy! The 7 and 8pm classes are cancelled.

Wednesday Oly

Find a 1 rep max power clean, then

CompleteΒ 5 rounds:
30 seconds of max power snatch @65%

Rest 2 minutes between sets.

Thursday CrossFit

Strength

Front squats
5 reps @75% of 4 rep max
5 reps @80% of 4 rep max
3 rep @85% of 4 rep max
3 rep @90% of 4 rep max
Amrap @95% of 4 rep max

Conditioning

Complete 5 rounds not for time:
5 weighted pull-ups
15 ghd sit-ups

Post all results to Comments.

48 Responses

  1. robseda

    Sunday’s
    RDL(5): 185-205-225-245-255
    30-20-10 Russian KBs/ step ups
    4:42
    Oly:
    Power Clean: dentist time = 230
    Power snatches @ 105
    7-7-8-8-8

  2. Melanie

    OG – Sunday’s posterior smokiness

    Oly –
    power clean: 113lbs i’ll take it
    power snatch: 53 these didn’t feel wonderful
    …slowly but slowly

  3. dtm

    5 Minute AMRAP
    10 Snatch w/ 45# db (5 each arm)
    5 Burpees
    Rest 2 Minute

    5 Minute AMRAP
    10 OH Lunges 45# db (5 each arm)
    5 Burpees
    Rest 2 Minute

    5 Minute AMRAP
    10 Deadlift 52.5 dbs
    5 Burpees

    5+12
    4+7 (finished lunges after the cap)
    5+5

  4. JoJo

    OLY Class this AM and it was just tough…

    Max Power Clean 115 working on it! Nothing was connecting today.

    Power snatch @60 (did’t feel right)
    5-5-4-4 4

    Accessory work: 50 reps for time push-ups 1:29
    Tabata air squats

  5. Liz

    Wednesday
    5×5 romanian deadlifts 113-143-153-163-173

    200m row/20 strict press 53#/200m row/20 push press/200m row/20 push jerk – 10:19

    cash out: 5x (5 thin red band ring dip, 3 rock hold pull up)

  6. ERIC S.

    Hang snatches 115,135,145,155,165,170,175
    Every 90 seconds for 10 rounds
    1 power clean + 2 bar muscle ups + 3 deadlifts
    @225

  7. Ashley Moduno

    Did Monday’s workout:
    3 FS: 100-113-115-123, then 11 @130# (dropped the bar because I’m lazy)
    WOD: 2+31 RX
    Worked on power cleans with Jo: 135#

  8. Darcy

    I did Friday’s Wod
    10-9-8-7-6-5-4-3-2-1
    DL @155#
    1 round of Cindy in between
    25:47Rx
    Most of this time spent trying to string kipping pull ups 😑

    1. dquat

      10min assbike warmup (75cals)
      then joined Matt for some punishment
      5-4-3-2-1mins ass bike, 1min less rest each rd (MATH)
      84-51-41-35-22 cals
      pain cave was nice and toasty.

  9. johanna

    bunch of strict pullups
    power clean: 65(3)-85(3)-105(2)-115(2) -125(1)-130(1)-135(1)PR
    some t2b and c2b practice
    1 min assault bike = 17 cal PR i died…

  10. Yesterday’s Metcon
    22:40 Rx +20# (115 – 135 – 155) 185#on the last set would have been a real struggle

    Bulletproof Hips Week 6 Tues
    3 x 6 Romanian DL 115, 135, 155

    SUMO DL 155 3 x 10

    Accessory Work
    3 x 5 weighted pullups
    15 GHDs – (these did not feel good – Lower back said ‘slow the F down’)

  11. PlayGurlPattyG

    OLY – 😜 123 PC 1r yay!! I put on the PR board, something to work towards. GN Thank You Derek! Liz πŸ’ƒπŸ½!

  12. Rekas

    OLY with my girl PGPG
    Power cleans – Got all the way up to 155# pr

    Snatch thing @55#
    8-8-9-10-12

    Sorry for the all the burps Derek! Venetian blinds all straight tonight πŸ™‚

  13. ShollSwole

    Two rounds with :30 rest in between

    10 straddled press to headstands
    10 handstand push-ups (box)
    10 pull-ups
    4x:30 handstand holds
    20 leg lifts
    10 pike drag ups

  14. Joe

    Thurs:

    200# for 6
    (Prev 5rm fs was 200#, however it was gross and slow and bad. These were all pretty solid, plus an extra)

    Accessory work:
    3 rounds at somewhere between 12 and 16 kilos

  15. Dan

    Thurs:
    FS: 145(5) – 155(5) – 165(3) – 170(3) – 175(4). Got em done but gross and slow and bad, as Joe put it.
    Accessory work: 5 rounds with 25lb vest

  16. Darcy

    FS 95% of 4RM 145×4
    5 rounds for quality
    5 weighted pull ups (2 little chainz)
    5 abmat sit-ups w/25# plate
    Big six 6am!!

  17. Kim

    Front Squats
    Worked up to 130 * 7

    5 rounds for quality
    5 banded pull ups
    10 GHDs (Round 1)/ 15 Weighted Sit Ups with 25# (Rounds 2-5)

  18. PlayGurlPattyG

    Front Squats 93×5/ 98×5/ 103×5/ 113×5/ 116×7 (was aiming for 12)

    Accessory work
    Banded Pull Ups 5×5
    Weighted Sit Ups 15 lbs 5×15 (I was way to nauseous to GHD this am too early)

    and I attempted the Peg Board (pure comedy, but I will try again)

  19. JoJo

    6:00am class and finally posting.
    Front Squat
    110-115-125-130-140×8

    Conditioning
    5×5 strict pulls with large chain
    15×5 GHD sit-ups

    Accessory work:
    10 min EMOM: 3 tall hang cleans
    1-3 #85lbs
    4-10 #90
    Ring muscle up transition
    3×5
    Black band then ended with thinnest red band hard as heck on the transition (turn over)

  20. Matt

    front squats
    180-190-205-215-230×6
    – compare to 235 for 4rm last monday, gainz
    accessory work
    pull-ups with one chain, need more of these in my life

  21. dtm

    Front Squats:
    165-175-195-205-215×2

    Pull-ups: 20#-40#-40#-20#-20#
    All of the GHDs and the headache to prove it

    Weighed in a hefty 164.5# this evening.