Wed Dec 7th and Thurs Dec 8th

6
Dec

Wed Dec 7th and Thurs Dec 8th

Heads Up! Our Holiday Party is next Thursday, 7pm at the Daisy!

Oly Session

Find aΒ 1 rep max power snatch

Then, complete 5 rounds of 30 seconds each:
Max Reps Power Clean @65%

Reset after each rep.Β Rest 2 minutes between sets.

CrossFit WOD

Strength

Front squat
5 reps @65% of 4RM
5 reps @70% of 4RM
5 reps @75% of 4RM
5 reps @80% of 4RM
AMRAP @85% of 4RM

Conditioning Benchmark

“Annie”
50-40-30-20-10
Double unders
Sit-ups

Compare to 3/8/16.

Post all results to Comments.

135 Responses

  1. dtm

    3 rounds for time:
    20 push press, 40#dbs
    10 burpees
    20 deadlift high pull, 40# dbs
    10 burpees
    11:54

    **my dbs were too clunky for sumo pulls and I heart BFBs but I also don’t want my neighbors to hate me.

  2. BAston

    Gave Amanda another shot this morning despite Coach Matt raining on my parade with negativity. It didn’t go as well as planned, but it went better than my shit show attempt 2 months ago. Only this time I tweaked my elbow doing snatches, so it was cut short. But got some good MU work and 135# snatch work in (taking away a positive).

    It still baffles me that I was able to do this wod without failing a MU the day after I got my 1st MU in February.

    Looking forward to tomorrows front squats and the eventual ass burn from situps.

    #staypositive

  3. BAston

    Gave Amanda another shot this morning despite Coach Matt raining on my parade with negativity. It didn’t go as well as planned, but it went better than my shit show attempt 2 months ago. Only this time I tweaked my elbow doing snatches, so it was cut short. But got some good MU work and 135# snatch work in (taking away a positive).

    It still baffles me that I was able to do this wod without failing a MU the day after I got my 1st MU in February.

    Looking forward to tomorrows front squats and the eventual ass burn from situps.

    #staypositive

  4. JoJo

    Great start today 6:00am open gym & OLY Session.

    Warm-up 10 min mobility work: shoulders/hips
    20 cal bike warm-up

    EMOM 10min 1 HSPU kip practice
    Zero yesterday πŸ™ 6 HSPU today πŸ™‚

    50 Reps for time push-ups 1:53
    3×5 strict ring pull-ups 15 total
    3×5 strict ring dip (1 sec hold at bottom) 15 total
    FPP 87655 c2b

    OLY session:
    Max Power Snatch
    triple #55
    double #60
    65-70-75-80-85PR (looked good too)

    5 Rds of Max reps power cleans #85
    9-10-11-10-14 Matt third set was 11reps on video πŸ™‚ and for a great push at the end with Master Matt hit 14!
    total: 54 touch -N- go set 3rd-4th-5th

  5. JoJo

    Great start today 6:00am open gym & OLY Session.

    Warm-up 10 min mobility work: shoulders/hips
    20 cal bike warm-up

    EMOM 10min 1 HSPU kip practice
    Zero yesterday πŸ™ 6 HSPU today πŸ™‚

    50 Reps for time push-ups 1:53
    3×5 strict ring pull-ups 15 total
    3×5 strict ring dip (1 sec hold at bottom) 15 total
    FPP 87655 c2b

    OLY session:
    Max Power Snatch
    triple #55
    double #60
    65-70-75-80-85PR (looked good too)

    5 Rds of Max reps power cleans #85
    9-10-11-10-14 Matt third set was 11reps on video πŸ™‚ and for a great push at the end with Master Matt hit 14!
    total: 54 touch -N- go set 3rd-4th-5th

  6. Matt

    Front Squat 5’s
    165-175-185-195-205×10, pr
    Annie
    5:43 Rx, pr
    Chin-Up 5’s
    BW-16kg-20kg-20kg-20kg-BW
    1 Minute Ass Bike
    – 31, pr

  7. Matt

    Front Squat 5’s
    165-175-185-195-205×10, pr
    Annie
    5:43 Rx, pr
    Chin-Up 5’s
    BW-16kg-20kg-20kg-20kg-BW
    1 Minute Ass Bike
    – 31, pr

  8. ShollSwole

    Front Squat 125-135-145-155-165×7

    First time doing Annie 12:20

    Pullups 3×5 BW then 1×5 dropset with red band 1×5

    Assault bike 1 min. I forget the calories but I remember it hurt.

  9. ShollSwole

    Front Squat 125-135-145-155-165×7

    First time doing Annie 12:20

    Pullups 3×5 BW then 1×5 dropset with red band 1×5

    Assault bike 1 min. I forget the calories but I remember it hurt.

  10. Kim

    Power Snatches
    Triple at 78
    Double at 93
    Singles: 98 – 103 – 108 – 113 (PR)

    Power Cleans: 5 rounds of 30s at 98#
    11 – 10 – 10 – 10 – 11
    52 total

  11. Kim

    Power Snatches
    Triple at 78
    Double at 93
    Singles: 98 – 103 – 108 – 113 (PR)

    Power Cleans: 5 rounds of 30s at 98#
    11 – 10 – 10 – 10 – 11
    52 total

  12. J Cash

    Power snatches
    Worked up to 175#, failed 180#

    Weighted pull ups with 24kg
    5-4-3-2-2

    5 rounds
    10 T2B
    15 push ups
    7 something

  13. J Cash

    Power snatches
    Worked up to 175#, failed 180#

    Weighted pull ups with 24kg
    5-4-3-2-2

    5 rounds
    10 T2B
    15 push ups
    7 something

  14. BigTuck

    2 mile gentle ass bike
    500m row

    W/Roberts:

    10min ladder:
    3OHS : 3 pull-ups
    6OHS : 6 pull-ups
    9OHS : 9 pull-ups
    12OHS : 12 pull-ups
    15OHS.

  15. BigTuck

    2 mile gentle ass bike
    500m row

    W/Roberts:

    10min ladder:
    3OHS : 3 pull-ups
    6OHS : 6 pull-ups
    9OHS : 9 pull-ups
    12OHS : 12 pull-ups
    15OHS.

  16. johanna

    1RM Power Snatch with Ash: 95#

    5 rounds of 30 sec Power Cleans @90: 10-11-11-12-11, total 55
    i did 65% of my power clean, but maybe it was supposed to be squat clean… whoops.
    then watched Ada crush this

    did my first strict C2B pullup woot woot!
    3 sets of 5-6 cycled T2B
    did a couple of freestanding HSPU with one ab mat with a little Ada- assist (one with no help!)

  17. johanna

    1RM Power Snatch with Ash: 95#

    5 rounds of 30 sec Power Cleans @90: 10-11-11-12-11, total 55
    i did 65% of my power clean, but maybe it was supposed to be squat clean… whoops.
    then watched Ada crush this

    did my first strict C2B pullup woot woot!
    3 sets of 5-6 cycled T2B
    did a couple of freestanding HSPU with one ab mat with a little Ada- assist (one with no help!)

  18. Melissa TruHero

    Wednesday – did Tuesday’s wod
    3 rounds for time @ 55# because everything sucked today
    20 push press:
    10 bar facing burpees
    20 sumo deadlift high pull
    10 bar facing burpees
    14:17

    Then some pull-ups and trying to get butterfly pull-ups

  19. Melissa TruHero

    Wednesday – did Tuesday’s wod
    3 rounds for time @ 55# because everything sucked today
    20 push press:
    10 bar facing burpees
    20 sumo deadlift high pull
    10 bar facing burpees
    14:17

    Then some pull-ups and trying to get butterfly pull-ups

  20. robseda

    24kg weighted pull-ups
    5-4-4-4-4

    That ass bike though
    4×1 mile. Rest as needed (~3min) between
    2:17
    2:36
    2:40
    2:37

  21. robseda

    24kg weighted pull-ups
    5-4-4-4-4

    That ass bike though
    4×1 mile. Rest as needed (~3min) between
    2:17
    2:36
    2:40
    2:37

  22. BAston

    Front Squats:

    130/140/150/160/170(10 reps)
    Def need to retest my 4 rep again, felt light today.

    WOD:

    8:08 rx’d (way off a PR, sit ups were slow and ass rip was beautiful).

  23. BAston

    Front Squats:

    130/140/150/160/170(10 reps)
    Def need to retest my 4 rep again, felt light today.

    WOD:

    8:08 rx’d (way off a PR, sit ups were slow and ass rip was beautiful).

  24. Rekas

    FS
    90.95.100.105.115×15

    Peaced out early cuz my brother gets married this weekend!!!! See ya’ll next week! πŸ™‚

  25. Rekas

    FS
    90.95.100.105.115×15

    Peaced out early cuz my brother gets married this weekend!!!! See ya’ll next week! πŸ™‚

  26. Darcy

    Big 6am today!
    85% of 4RM 133# 8 reps
    Annie w 1/2 dubs 9:04PR (11:27 last time)
    Finally strung 10dubs in a row πŸ˜€πŸ˜€

  27. Darcy

    Big 6am today!
    85% of 4RM 133# 8 reps
    Annie w 1/2 dubs 9:04PR (11:27 last time)
    Finally strung 10dubs in a row πŸ˜€πŸ˜€

  28. dtm

    “Tabata” L-sit (10 on, 20 off for 8 rounds)

    Max push-ups in 5 minutes
    109 (101 last time)

    Abs on abs on abs
    4 Rounds:
    30 second hollow hold
    60 second plank
    60 second rest

    Bent over row things

  29. elove1

    a) 7×5 FS, 185

    b) 21-18-15-12-9-6-3 reps for time of:
    GHD sits
    Strict press, 95
    – 16:40

    c) 4 rounds for time of:
    15 Chest to bar
    200′ Bear crawl
    – 7:45

  30. Melissa TruHero

    Thursday lunchtime sweat: Core Fusion Barre+Cardio
    *disclaimer: that sucked…and was harder than I thought – coming in with sore muscles already didn’t help

  31. Melissa TruHero

    Thursday lunchtime sweat: Core Fusion Barre+Cardio
    *disclaimer: that sucked…and was harder than I thought – coming in with sore muscles already didn’t help

  32. JoJo

    Front Squat:
    95-100-110-115-125 x 13

    Metcon: singles starting to work back to jumping on knee
    DU 100-80-60-40-20
    Sit-ups 50-40-30-20-10
    time: 5:58

    Accessory work: FPP 87655 C2B

  33. JoJo

    Front Squat:
    95-100-110-115-125 x 13

    Metcon: singles starting to work back to jumping on knee
    DU 100-80-60-40-20
    Sit-ups 50-40-30-20-10
    time: 5:58

    Accessory work: FPP 87655 C2B

  34. J Cash

    Deadlifts 3’s 75%-80%-85%-90%+ reps
    275-295-310-330(17 reps)

    Annie- after doing 40 DU’s and beginning the sit ups my abs cramped up and I was down for the count 😰πŸ˜₯πŸ˜“πŸ‡©πŸ‡΄πŸ‡©πŸ‡΄πŸ‡©πŸ‡΄

  35. J Cash

    Deadlifts 3’s 75%-80%-85%-90%+ reps
    275-295-310-330(17 reps)

    Annie- after doing 40 DU’s and beginning the sit ups my abs cramped up and I was down for the count 😰πŸ˜₯πŸ˜“πŸ‡©πŸ‡΄πŸ‡©πŸ‡΄πŸ‡©πŸ‡΄

  36. Ashley Moduno

    Front Squats: 98-103-108-113-123. Did 123 for 15 reps
    Annie: 6:58 RX-pr (finally) sit ups felt like I was doing them in a mud pit!

  37. Ashley Moduno

    Front Squats: 98-103-108-113-123. Did 123 for 15 reps
    Annie: 6:58 RX-pr (finally) sit ups felt like I was doing them in a mud pit!

  38. johanna

    Front Squats 105-115-125-130-140(11)
    Annie: 8:38 Rx PR
    situps are still so slow! broke twice in the round of 40 DUs, otherwise unbroken.

  39. johanna

    Front Squats 105-115-125-130-140(11)
    Annie: 8:38 Rx PR
    situps are still so slow! broke twice in the round of 40 DUs, otherwise unbroken.