Wed, Feb 1st and Thurs, Feb 2nd

31
Jan

Wed, Feb 1st and Thurs, Feb 2nd

Heads Up! This Saturday from 9:30am to 11:30am is our partner throwdown! Don’t be late, and make sure you’ve got a partner in advance, otherwise one will be assigned to you.

Wednesday Oly

Perform 7 reps of the following complex:
hang clean + jerk + front squat + clean

Thursday CrossFit

15-12-9 reps for time of:
135/95-lb. thrusters
Muscle-ups

Post time to Comments.

109 Responses

  1. BAston

    Oly:

    Worked up to 175#, failed 180# (Hang clean / Jerk / Front Squat were fine, the last clean was the problem)

    Some ass bike and GHD work.

  2. BAston

    Oly:

    Worked up to 175#, failed 180# (Hang clean / Jerk / Front Squat were fine, the last clean was the problem)

    Some ass bike and GHD work.

  3. JoJo

    OLY:
    95-100-105-110-115-15-120 (failed miserably)
    But a PR for me at 115 strength and technique coming along.

    OG later today… who’s with me? Let’s goooooo

  4. JoJo

    OLY:
    95-100-105-110-115-15-120 (failed miserably)
    But a PR for me at 115 strength and technique coming along.

    OG later today… who’s with me? Let’s goooooo

  5. Matt

    Did oly yesterday, worked up to 215, failed at 225.

    50-40-30-20-10
    Ass bike calories
    GHD sit-up
    – 19:25 total, first 50 cals in 3:14. Yummy in the tummy.

  6. Matt

    Did oly yesterday, worked up to 215, failed at 225.

    50-40-30-20-10
    Ass bike calories
    GHD sit-up
    – 19:25 total, first 50 cals in 3:14. Yummy in the tummy.

  7. Rudy

    OLY:
    75-105-140-140-150-155-160-160 (failed tng Clean)

    After two months practicing today I finally succeed at a full muscle up. First because I had to get strength on my wrist with the false grip and when I had enough strength the problem was the technique. Thanks Matt!

  8. Rudy

    OLY:
    75-105-140-140-150-155-160-160 (failed tng Clean)

    After two months practicing today I finally succeed at a full muscle up. First because I had to get strength on my wrist with the false grip and when I had enough strength the problem was the technique. Thanks Matt!

  9. Alice

    OG Oly:
    up to 120#
    [105-115-120-115-115-115-105]

    then,
    50-40-30-20-10
    ghd sit-ups
    25-20-15-10-5
    assault bike cal
    —16:00 or so. gross. legs.

  10. Alice

    OG Oly:
    up to 120#
    [105-115-120-115-115-115-105]

    then,
    50-40-30-20-10
    ghd sit-ups
    25-20-15-10-5
    assault bike cal
    —16:00 or so. gross. legs.

  11. El Capitan

    Push press singles
    225,235,245,255,260(f)

    Oly 1 clean + 1 hang clean + split Jerk
    205,225,235,245,255,260

  12. El Capitan

    Push press singles
    225,235,245,255,260(f)

    Oly 1 clean + 1 hang clean + split Jerk
    205,225,235,245,255,260

  13. D-Nice

    So sore from squatting for the first time in 7 weeks this monday.
    The cure for sore legs is more squats though.

    Yoke bar squats
    5 reps at 60, 70, 80#
    5×5 @ 90#

    PR on shoulder mobility today. I TOUCHED THE FLOOR WITH MY ARM OVERHEAD I AM SO EXCITED!

  14. D-Nice

    So sore from squatting for the first time in 7 weeks this monday.
    The cure for sore legs is more squats though.

    Yoke bar squats
    5 reps at 60, 70, 80#
    5×5 @ 90#

    PR on shoulder mobility today. I TOUCHED THE FLOOR WITH MY ARM OVERHEAD I AM SO EXCITED!

  15. JoJo

    OG PM
    10 min of straight up mobility
    10 min EMOM 10 GHD sit-ups (100)
    10 min EMOM 2 HSPU (20)
    40 min of trying to get muscle-up false grip
    Muscle up 40 JoJo 0

  16. JoJo

    OG PM
    10 min of straight up mobility
    10 min EMOM 10 GHD sit-ups (100)
    10 min EMOM 2 HSPU (20)
    40 min of trying to get muscle-up false grip
    Muscle up 40 JoJo 0

  17. BAston

    15-12-9 Thrusters @ 135#
    9-7-5 MU’s

    Time: 19:56

    I promised myself I would not get frustrated during MU’s and I only failed 3 today (it was very hard to not fly into a rage when I failed the 2nd one and Matt yelled “Almost!” with an awe shucks smile).

    Thrusters felt good.

  18. BAston

    15-12-9 Thrusters @ 135#
    9-7-5 MU’s

    Time: 19:56

    I promised myself I would not get frustrated during MU’s and I only failed 3 today (it was very hard to not fly into a rage when I failed the 2nd one and Matt yelled “Almost!” with an awe shucks smile).

    Thrusters felt good.

  19. Rekas

    False grip practice – ouch! Need to build up grip strength

    Metcon:
    Into round of 9 with 11 reps left (finished up the reps after time)
    Thrusters @ 95#
    C2B & Strict dips
    (feeling stronger in those dips!)

  20. Rekas

    False grip practice – ouch! Need to build up grip strength

    Metcon:
    Into round of 9 with 11 reps left (finished up the reps after time)
    Thrusters @ 95#
    C2B & Strict dips
    (feeling stronger in those dips!)

  21. Ron

    Yesterday, early morning meeting:

    FS: [email protected] 185, [email protected], 3 @210, 3 @225, [email protected] 230
    Bullsh tabata of 60# dumbbell presses and hollow rocks

    Today: 20:20 (or something)
    Thursters @ 135
    All reps strict pullups
    All reps for assisted MU transition practice

    I need a partner for Saturday at 9:30, although would prefer 8:30 as I might not be able to attend. Reach out if interested.

  22. Ron

    Yesterday, early morning meeting:

    FS: [email protected] 185, [email protected], 3 @210, 3 @225, [email protected] 230
    Bullsh tabata of 60# dumbbell presses and hollow rocks

    Today: 20:20 (or something)
    Thursters @ 135
    All reps strict pullups
    All reps for assisted MU transition practice

    I need a partner for Saturday at 9:30, although would prefer 8:30 as I might not be able to attend. Reach out if interested.

  23. PlayGurlPattyG

    The cost is way to high I have to get double unders and muscle up soon…

    Today WOD –
    Thrusters #63 and scaled banded pull ups and ring dips (Jesus Take the Wheel)

    It took forever the board says 23 but it was clear like 30min +++

    Didn’t do the fun 10a cash out But Thanks Guys for the Cheers I may go for a run later on in the evening.

  24. PlayGurlPattyG

    The cost is way to high I have to get double unders and muscle up soon…

    Today WOD –
    Thrusters #63 and scaled banded pull ups and ring dips (Jesus Take the Wheel)

    It took forever the board says 23 but it was clear like 30min +++

    Didn’t do the fun 10a cash out But Thanks Guys for the Cheers I may go for a run later on in the evening.

  25. El Capitan

    Strength Strict press 5s
    125,135,145,150

    Oly 20 min emom 1 hang snatch + 1 snatch
    135×5
    140×5
    145×5
    150×5

    Metcon Crossfit Open 15.5
    For Time:
    27 Calorie Row
    27 Thrusters (95lbs/65lbs)
    21 Calorie Row
    21 Thrusters (95lbs/65lbs)
    15 Calorie Row
    15 Thrusters (95lbs/65lbs)
    9 Calorie Row
    9 Thrusters (95lbs/65lbs)
    2015(8:49) Today (8:25) p.r.!
    Hard doing this one alone but you gotta retest!

  26. El Capitan

    Strength Strict press 5s
    125,135,145,150

    Oly 20 min emom 1 hang snatch + 1 snatch
    135×5
    140×5
    145×5
    150×5

    Metcon Crossfit Open 15.5
    For Time:
    27 Calorie Row
    27 Thrusters (95lbs/65lbs)
    21 Calorie Row
    21 Thrusters (95lbs/65lbs)
    15 Calorie Row
    15 Thrusters (95lbs/65lbs)
    9 Calorie Row
    9 Thrusters (95lbs/65lbs)
    2015(8:49) Today (8:25) p.r.!
    Hard doing this one alone but you gotta retest!

  27. JoJo

    crossfit thursday 11:48
    Thurster #95
    broke thurster & C2B
    5-5-5
    4-4-4
    5-4

    Accessory work after wod: muscle up swing
    5 min EMOM 20 second hold
    Muscle-up: 1 jojo: 0

  28. JoJo

    crossfit thursday 11:48
    Thurster #95
    broke thurster & C2B
    5-5-5
    4-4-4
    5-4

    Accessory work after wod: muscle up swing
    5 min EMOM 20 second hold
    Muscle-up: 1 jojo: 0

  29. 12:00
    15 thrusters at 85lbs 10+5
    12 & 9 thrusters at 75lbs. 4+4+4+4 & 4+5

    15, 12 & 9 ring push ups. Had to modify to knee push ups after just 10!

    Worked on kipping! Thanks, Matt

  30. 12:00
    15 thrusters at 85lbs 10+5
    12 & 9 thrusters at 75lbs. 4+4+4+4 & 4+5

    15, 12 & 9 ring push ups. Had to modify to knee push ups after just 10!

    Worked on kipping! Thanks, Matt

  31. caleb

    15:00 @ 85 and then 65 / C2B. Need more shoulder / lat flexibility to support the bar. Wrists should not take the load. Thanks Matt for the muscle up tips.

  32. caleb

    15:00 @ 85 and then 65 / C2B. Need more shoulder / lat flexibility to support the bar. Wrists should not take the load. Thanks Matt for the muscle up tips.