Wed, Dec 28 and Thurs, Dec 29

27
Dec

Wed, Dec 28 and Thurs, Dec 29

Wednesday Oly

Find a one rep max of the following complex
1 clean + 1 front squat + 1 split jerk

Then, complete 5 rounds of 45 seconds each:
MaxΒ power snatch atΒ 65%.

Rest 2 minutes between rounds.

Thursday CrossFit

Β 20 minute EMOM
Minute 1 – 14/12 calorie row
Minute 2- 20 Russian swings, 32/24
Minute 3- 10 burpee box jumps, 24/20
Minute 4- 10 thrusters 95/65

Post all results to Comments.

79 Responses

  1. BAston

    Monday’s WOD:

    7 back squat @ 185#
    50 dubs
    14 T2B

    4 rounds + 17 reps

    All BS unbroken, should have gone 10 lbs heavier. Fun wod.

  2. Matt

    deadlift 5’s
    – 225-275-305-325(1), yikes i’m weak, bad leg doms
    cardio: death by 2 pood kettlebell swing, usa style!
    – 18+14 = 185 total reps

  3. Matt

    deadlift 5’s
    – 225-275-305-325(1), yikes i’m weak, bad leg doms
    cardio: death by 2 pood kettlebell swing, usa style!
    – 18+14 = 185 total reps

  4. JLee

    OG – No rhyme no riddum

    Shoulder and ankle banded mobility stuff

    4 sets with 2 16 KG KBs
    10 OH lunges
    10 bent over rows

    4 sets 2 blue KBs (I forget how much they weigh)
    15 deadlifts

    4 x 20 back extensions
    4 x 10 kipping toe to bar + 20 sec ring dip hold

  5. JLee

    OG – No rhyme no riddum

    Shoulder and ankle banded mobility stuff

    4 sets with 2 16 KG KBs
    10 OH lunges
    10 bent over rows

    4 sets 2 blue KBs (I forget how much they weigh)
    15 deadlifts

    4 x 20 back extensions
    4 x 10 kipping toe to bar + 20 sec ring dip hold

  6. JoJo

    OG 10AM
    Every minute on the minute for 20 minutes:
    Snatch balance worked speed
    55-55-55-55-60-60-60-60-55-55-55-55-
    55-55-55-55-55-55-55-55

    50 push-ups for time 1:38

    Cardio: (Matt workout) death by kettle bell swing USA style. Chasing Matt… that was real spicy!!!
    19min unbroken 190 reps #24kg

    1pegboard climb

  7. JoJo

    OG 10AM
    Every minute on the minute for 20 minutes:
    Snatch balance worked speed
    55-55-55-55-60-60-60-60-55-55-55-55-
    55-55-55-55-55-55-55-55

    50 push-ups for time 1:38

    Cardio: (Matt workout) death by kettle bell swing USA style. Chasing Matt… that was real spicy!!!
    19min unbroken 190 reps #24kg

    1pegboard climb

  8. ShollSwole

    OG 11AM:
    1 Clean + 1 Front Squat + 1 Split Jerk
    155-160-165-170-175 fail-170
    Superset 5×15 GHD s

    3 rounds for time:
    5 Banded muscle ups
    5 HSPU
    5 Pullups
    5 Rope Climbs (Start from sitting on the ground)
    5 Pike drag ups
    16:50

  9. ShollSwole

    OG 11AM:
    1 Clean + 1 Front Squat + 1 Split Jerk
    155-160-165-170-175 fail-170
    Superset 5×15 GHD s

    3 rounds for time:
    5 Banded muscle ups
    5 HSPU
    5 Pullups
    5 Rope Climbs (Start from sitting on the ground)
    5 Pike drag ups
    16:50

  10. dtm

    8 Min AMRAP
    8 Thrusters 35# dbs
    8 Burpees
    8 S2OH 35# dbs
    Rest 3 Minutes
    8 Min AMRAP
    8 Snatches 45#db
    8 Burpees
    8 S2OH 45#dbs
    Rest 3 minutes
    8 Min AMRAP
    8 Deads 24kg dbs
    8 Burpees
    8 S2OH 24kg dbs

    4+19/4+2/3+20

    Barf, who comes up with this sh!t?

  11. dtm

    8 Min AMRAP
    8 Thrusters 35# dbs
    8 Burpees
    8 S2OH 35# dbs
    Rest 3 Minutes
    8 Min AMRAP
    8 Snatches 45#db
    8 Burpees
    8 S2OH 45#dbs
    Rest 3 minutes
    8 Min AMRAP
    8 Deads 24kg dbs
    8 Burpees
    8 S2OH 24kg dbs

    4+19/4+2/3+20

    Barf, who comes up with this sh!t?

  12. 10 am OG

    CLEAN + FS + push jerk
    Failed 195 3x after hitting 215 with room to spare two weeks ago.
    After the last two wods/days I prolly could have used a rest day
    But was hoping to get one good lift before Cali. Hope became hopelessness
    See everyone in a week. Happy New Year!

  13. 10 am OG

    CLEAN + FS + push jerk
    Failed 195 3x after hitting 215 with room to spare two weeks ago.
    After the last two wods/days I prolly could have used a rest day
    But was hoping to get one good lift before Cali. Hope became hopelessness
    See everyone in a week. Happy New Year!

  14. JoJo

    If anyone sees my crossfit diary log book. If you can please put it to the side. I left the book this morning at OG. Thanks πŸ˜‰

  15. JoJo

    If anyone sees my crossfit diary log book. If you can please put it to the side. I left the book this morning at OG. Thanks πŸ˜‰

  16. Jason

    Mondays WOD: 4 rounds @165

    5×5 strict press @ 105#s

    BS up to 225#s before the WOD trying to familiarize my legs with weight again

  17. Jason

    Mondays WOD: 4 rounds @165

    5×5 strict press @ 105#s

    BS up to 225#s before the WOD trying to familiarize my legs with weight again

  18. Michele Adler

    12 Days of Christmas, 45:30 modified a lot and went light. First snatch in forever! Light but went well! πŸ™ŒπŸ»πŸ™πŸ»

  19. Michele Adler

    12 Days of Christmas, 45:30 modified a lot and went light. First snatch in forever! Light but went well! πŸ™ŒπŸ»πŸ™πŸ»

  20. BAston

    Wed/Thurs wod with Darcy this morning, it was pretty awful.

    I wasn’t able to hit the required #’s for anything (aside from the first row). I tried to do work until 10 seconds were left in each round.

    KB @ 32, 24″ BJ, 95# thruster.

  21. BAston

    Wed/Thurs wod with Darcy this morning, it was pretty awful.

    I wasn’t able to hit the required #’s for anything (aside from the first row). I tried to do work until 10 seconds were left in each round.

    KB @ 32, 24″ BJ, 95# thruster.

  22. Darcy

    20 min of hell this morning with Brian 🀣
    8-10 cal
    20-12 Kb 24kg
    8-5 burpee step up
    10 thrusters @53#
    Basically only finished thrusters

  23. Darcy

    20 min of hell this morning with Brian 🀣
    8-10 cal
    20-12 Kb 24kg
    8-5 burpee step up
    10 thrusters @53#
    Basically only finished thrusters

  24. Rekas

    struggle bus at 7am

    row – 10,10,9,9,9
    kb – 20,20,20,15,16
    bboxjump – 8,8,8,8,8
    thrusta – 10,8,8,8,9
    rx’d everything. Tried to stay consistent with the numbers but fell off the wagon around the 3rd round.

  25. Rekas

    struggle bus at 7am

    row – 10,10,9,9,9
    kb – 20,20,20,15,16
    bboxjump – 8,8,8,8,8
    thrusta – 10,8,8,8,9
    rx’d everything. Tried to stay consistent with the numbers but fell off the wagon around the 3rd round.

  26. JoJo

    That was SPICY!!! Rx’d

    12 cal row about 20-30 seconds to spare each time.

    20 KB 30 seconds to spare that felt good.

    10 burpee box jumps 10-15 second to spare, 5 seconds to spare rounds 15, 16,17,18,19,20 YUCK!

    10 Thrusters broke them into two sets of 5 reps each time to BREATHE!

    1. JoJo

      Broke this down…
      Row 12-12-12-12-12 = 60
      KB 20-20-20-20-20= 100
      BBJ 10-10-10-10-10= 50
      Thrusters 10-10-10-10-10= 50
      Total score 260

  27. JoJo

    That was SPICY!!! Rx’d

    12 cal row about 20-30 seconds to spare each time.

    20 KB 30 seconds to spare that felt good.

    10 burpee box jumps 10-15 second to spare, 5 seconds to spare rounds 15, 16,17,18,19,20 YUCK!

    10 Thrusters broke them into two sets of 5 reps each time to BREATHE!

    1. JoJo

      Broke this down…
      Row 12-12-12-12-12 = 60
      KB 20-20-20-20-20= 100
      BBJ 10-10-10-10-10= 50
      Thrusters 10-10-10-10-10= 50
      Total score 260

  28. BAston

    Hey, I wasn’t able to find my wrist wraps in my box this morning. Anyone grab a pair of Rogue wraps (black with white stripes) by accident? If anyone sees them and can toss them in my box, I’d appreciate it.

    πŸ™‚

  29. BAston

    Hey, I wasn’t able to find my wrist wraps in my box this morning. Anyone grab a pair of Rogue wraps (black with white stripes) by accident? If anyone sees them and can toss them in my box, I’d appreciate it.

    πŸ™‚

  30. Melissa TruHero

    Tried Barry’s Bootcamp to see what the fuss was about.
    Verdict: not bad – good for forcing me to run and their low impact treadmills helped a lot

  31. Melissa TruHero

    Tried Barry’s Bootcamp to see what the fuss was about.
    Verdict: not bad – good for forcing me to run and their low impact treadmills helped a lot

  32. amandajnz

    RX on weight and reps each round but did step ups instead of b jumps

    good times w Eric at the 5pm.

    eric ‘wait 5 seconds before you start the thrusters’
    me ‘why…and then gasping for air throughout… ok, next round i will.’

  33. amandajnz

    RX on weight and reps each round but did step ups instead of b jumps

    good times w Eric at the 5pm.

    eric ‘wait 5 seconds before you start the thrusters’
    me ‘why…and then gasping for air throughout… ok, next round i will.’

  34. JLee

    I was unable to work for more than 35 secs or so each minute. Lungs. Lower back. Thrusters. Ouch.

    Rows – 14/14/12/12/12
    KB @ 28KG – 20/20/15/15/15
    Burpee box jumps – 10/10/10/8/8
    Thrusters @ 85# – 10/8/8/8/6+stare @ bar heavy breathing for last 20 seconds

  35. JLee

    I was unable to work for more than 35 secs or so each minute. Lungs. Lower back. Thrusters. Ouch.

    Rows – 14/14/12/12/12
    KB @ 28KG – 20/20/15/15/15
    Burpee box jumps – 10/10/10/8/8
    Thrusters @ 85# – 10/8/8/8/6+stare @ bar heavy breathing for last 20 seconds

  36. David Perlow

    This one kicked my butt.
    Rows: 10-12 calories
    KB: 2 sets at 20lbs, 3 at 16, 20 reps
    Burpee box jumps – 8/8/6/6/6
    Thrusters: 2 sets at 65, 3 sets at 45 – 8/4+4 at 45/8/8/8

  37. Andy

    Koda CrossFit Norman in Norman, OK

    1RM C&J (I did pwr): 185#

    7min AMRAP (Round 1 @75%)
    15 KBS 24kg
    15 Box Step Overs- 24
    15 Abmat
    5 min active rest – (I ass. biked πŸ™‚
    Repeat 7min AMRAP (Round 2 @ 100% -goal to increase rounds)

    Round 1: 2+37
    Round 2: 3+13

  38. Andy

    Koda CrossFit Norman in Norman, OK

    1RM C&J (I did pwr): 185#

    7min AMRAP (Round 1 @75%)
    15 KBS 24kg
    15 Box Step Overs- 24
    15 Abmat
    5 min active rest – (I ass. biked πŸ™‚
    Repeat 7min AMRAP (Round 2 @ 100% -goal to increase rounds)

    Round 1: 2+37
    Round 2: 3+13