Wed, Dec 21st and Thurs, Dec 22nd

20
Dec

Wed, Dec 21st and Thurs, Dec 22nd

Wednesday Oly

Establish your 1 rep power snatch

Then, complete 5 intervals of 45 seconds max power clean @65%

Rest 2 minutes between intervals.

Thursday CrossFit

From 00:00 to 5:00
100 double unders, then max rounds of:
12 thrusters, 95/65
12 pull-ups

From 10:00 to 15:00
75 double unders, then max rounds of:
9 thrusters, 115/75
9 toes to bar

From 20:00 to 25:00
50 double unders, then max rounds of:
6 thrusters, 135/95
6 hand release push-ups

Post all results to Comments.

Holiday Schedule
Friday – Only AM Classes, Closed after 11am
Saturday – Open Gym from 10:30am to 12:30pm
Sunday –
Closed for Christmas
Monday – Only PM Classes, Closed before 12:30pm

56 Responses

  1. BAston

    Crossfit Bondi

    5 hang cleans, 5 front squats, 5 S2O
    5 burpees

    Repeat that complex with 10 burpees, 15, 20, and back down @ 95/65

    14:39 (I felt shitty throughout, but complex unbroken).

    Last day in Sydney 🙁

    1. JoJo

      Nice…Bondi Beach amazing!!!

      Breakfast outside patio
      Coffee
      Tank top
      Shorts
      Birkenstock sandals

      Off to discover new beach and get workout in.

  2. Alice

    OG:
    Back Squat 5’s
    100-105-115-120-125×25

    50-40-30-20-10 reps for time
    ghd sit-up
    hip extension
    16:28

    Oly:
    90# pr
    [75-80-85-90-95(F)-90-90-90]

    PC intervals at 85#
    14-15-15-14-13

  3. Tapout

    Katie picked a WOD I will lovingly call

    “Misery Loves Company”

    24 DL 135# (done at 103#)
    24 HPC 95#
    24 Push Press 75#
    800 M Row
    3 Rounds, no row at the end
    31:52

  4. Matt

    Wendler 5’s lifting on the minute, i.e. 30 seconds rest
    – 185-200-215-230-245(x10)

    Tomorrow’s Gut-Punch, as rx’d
    – 3+2 | 3+4 | 4

  5. AllisonR

    OG: snatch – 60lb improved by 5lb
    Worked on pull ups
    3 min front plank and 2 min side planks (working up to 5 min front plank)
    assault bike – 13cal

  6. Roberts

    Monday’s back squat
    123-133-143-153-163(3)

    Strict pull ups
    1-1-1-1-1
    Maybe I’ll day it’ll be 2 😀

    Rowing
    30:30 – 5 rounds

  7. Kim

    Started with the assault bike challenge:
    22 calories and lost full control of my legs.
    Patrick waited until the end of his workout to try it.
    Patrick is smart. Be like Patrick.

    Power Snatch singles up to 108
    Snatch pulls: 3 rounds of 3 at 143#

    Handstand practice

  8. OG:
    1RM Power snatch 165# (PR!!!! Wha Cha!!!!)

    PC Met Con
    14 – 15 – 13 – 13 – 12 (last round was awful

    Cashout
    90-90 Hip stretch with Rob talking about how awful a) our hips are, and b) how awful the 90/90 stretch is.

  9. JoJo

    AMRAP 30 min of
    100 meter run on beach (one palm tree to another in the far distance)
    10 push-ups
    15 air squats
    At each palm tree.
    Thought I give running on beach a try, since it’s soft…
    Forget the swim… thanks Matt!
    Don’t know how many but Got a great sweat!

  10. Kim

    Dub City Disaster
    Game plan was:
    30 dubs / 12 thrusters at 63 / 12 ring rows
    20 dubs / 9 thrusters at 73 / 9 knee raises
    10 dubs / 6 thrusters at 93 / 6 hand release knee push ups

    1 + 8 / 2 / 2+3…
    1st round was a disaster but I did 35 unbroken dubs in the last round because it finally clicked. Thats a PR for me. Awesome and frustrating at the same time.

  11. Alice

    2+8 | 2+8 | 1+5 Rx’d
    first time doing thrusters at 95#—welp. first round of 95 did two sets of three, second round had to do singles.

  12. D-Nice

    Finally feeling well enough to try a mild workout:
    slow and steady for perfect form
    3×20 hip raises
    3×20 air squats

    Might hop on the bike later for some cardio

  13. Rekas

    0+15 | 1+7 | 1+3 rx
    Dubs were horrendous and took me too long couldn’t string together more than 10 😞

    Never done a 95# thruster before so that was an accomplishment! Whoop! Off to VA now.

    Merry Christmas and happy holidays everyone!!!

  14. patrick

    Wed:
    Push Press 3-3-3-3-3
    1min Assault Bike
    PP: 165-185-205-215-225(PR)
    Ass bike: 33 cal

    Could have done more on PP. Need to start at a heavier weight next time

    Thursday
    1+5 | 1 + 9 | 3 RX

  15. BigTuck

    Wod:

    1+7 / 1+5 / 2+3 rx.

    You know it’s bad when you look over at Eroc and he’s staring at the bar waiting for YOU to pick it up.

  16. sassypants

    40 min:
    Run 1 mile
    Then amrap of
    5 strict pull-up
    10 push-up
    10 pistol (alternating)
    15 strict v-ups (no monentum)

    Pistols took forevahhh
    10 rounds

  17. Melissa TruHero

    I forgot to take a picture of my board (and erase it whoops). I think:
    A) 2+1 @ 63#
    B) 2+9 @ 73#
    C) 3+2 @ 83#
    Did 1 min of dubs each round since they have been sucking lately. Got 25/31/40.

    Lower back still hurting so didn’t go rx

    Cash out: pics of the shirtless guys and 3×20 ghd sit-ups

  18. David Perlow

    Set #1: 21 dubs in 1min, 53lb thrusters, knee ups
    Set #2: 22 dubs in 1min, 53lb thrusters, knee ups
    Set #3: 19 dubs in 1min, 53lb thrusters, push ups

  19. Roberts

    This was AWFUL
    First round: 57 DU/0+1
    Second round 1+1 rx
    Third round 1-+1 rx
    Thrusters @ 95 were done in singles

    Drinks with Darcy Rx