Wed, Feb 22nd and Thurs Feb 23rd

21
Feb

Wed, Feb 22nd and Thurs Feb 23rd

Wednesday Oly

Back squat
5 x 5

Jerk*
3-3-3-2-2-2
*Power clean the bar from the floor for every set.

Thursday CrossFit

Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance

Then,

For time:
2k row

Rest as needed between exercises.

Post reps, distance and time for each to comments.

118 Responses

    1. johanna

      Also, for those of you signed up for the Open, go back to your profile and add Team Metropolis to your account so you count toward our Team score.

    1. johanna

      Also, for those of you signed up for the Open, go back to your profile and add Team Metropolis to your account so you count toward our Team score.

  1. BAston

    Soft rock 6am (Matt playing the best slow jams from the 70’s)

    BS 5×5: 200# (15 GHD’s bw each set)

    10 minute ass bike (30 sec on / 30 off): 72 cals

  2. robseda

    BS: 275# 5×5

    Split jerks
    135(4)-155(3)-175(3)-185(2)-195(2)-205(2)
    Still working on zee form
    Some good
    Some less good

  3. robseda

    BS: 275# 5×5

    Split jerks
    135(4)-155(3)-175(3)-185(2)-195(2)-205(2)
    Still working on zee form
    Some good
    Some less good

  4. heidi_w

    squat snatch doubles up to 75#

    Back Squat 5 x 5 125# across

    Power Clean + 3 Split Jerks up to 90#
    Power Clean + 2 Split Jerks up to 105#

  5. heidi_w

    squat snatch doubles up to 75#

    Back Squat 5 x 5 125# across

    Power Clean + 3 Split Jerks up to 90#
    Power Clean + 2 Split Jerks up to 105#

  6. Rudy

    Wow amazing 7am Oly class today !!!

    BS: @185 (5×5)
    Jerk:
    (3×3)125-135-145
    (2×2)145-155-165(1)-165(extra)
    I failed the second attempt for @165 but nailed during my extra round!!!
    It’s an amazing feeling to see the improvements both physically and mentally. I am so proud!

  7. Rudy

    Wow amazing 7am Oly class today !!!

    BS: @185 (5×5)
    Jerk:
    (3×3)125-135-145
    (2×2)145-155-165(1)-165(extra)
    I failed the second attempt for @165 but nailed during my extra round!!!
    It’s an amazing feeling to see the improvements both physically and mentally. I am so proud!

  8. Melanie

    Snatch drillz

    Oly:
    triples: 83-93-103
    doubles: 108-113-118(F on last rep)

    BS @ 115 – body felt really tired so kept it light(er)

    BW accessory work

  9. Melanie

    Snatch drillz

    Oly:
    triples: 83-93-103
    doubles: 108-113-118(F on last rep)

    BS @ 115 – body felt really tired so kept it light(er)

    BW accessory work

  10. Matt

    Oly stuff
    Back squat: 245x5x5, felt heavy
    Jerk Trips: 195-205-205
    Jerk Dubs: 215-225-235(failed power clean)-235(failed power clean)-235(squat clean, failed jerk)

  11. Matt

    Oly stuff
    Back squat: 245x5x5, felt heavy
    Jerk Trips: 195-205-205
    Jerk Dubs: 215-225-235(failed power clean)-235(failed power clean)-235(squat clean, failed jerk)

  12. elove1

    Tabata
    T2B – 56 reps
    Dips – 49
    Pullups – 33
    strict, 1 minute rest btw

    Good luck with the Open mis amigos! It’s a great time of the year!

  13. elove1

    Tabata
    T2B – 56 reps
    Dips – 49
    Pullups – 33
    strict, 1 minute rest btw

    Good luck with the Open mis amigos! It’s a great time of the year!

  14. amandajnz

    CF Thames-UK

    Conditioning

    3 Rounds
    3 Min AMRAP
    400m run or 500m row
    Walls balls
    Total Wall Ball Reps (76 w Rows)

    OLY
    a) C& Jerks
    3-2-1, 3-2-1, 3-2-1

    b) Back Squat
    5, 5, 5

    c) Snatch Pull
    5, 5, 5

    d) Stiff legged Sumo Deadlift
    10, 10, 10

    too tired to convert the kilo weights

  15. amandajnz

    CF Thames-UK

    Conditioning

    3 Rounds
    3 Min AMRAP
    400m run or 500m row
    Walls balls
    Total Wall Ball Reps (76 w Rows)

    OLY
    a) C& Jerks
    3-2-1, 3-2-1, 3-2-1

    b) Back Squat
    5, 5, 5

    c) Snatch Pull
    5, 5, 5

    d) Stiff legged Sumo Deadlift
    10, 10, 10

    too tired to convert the kilo weights

  16. dtm

    I had 20 minutes to spare this afternoon so I dropped into Crossfit ELove

    3 Rounds FT:
    50 Push-ups
    2 Minute hollows
    16:03

    The tough part is managing work and rest with the hollows.
    Not Rx because I didn’t do the sub 7 minute 2K row cash-in.

  17. dtm

    I had 20 minutes to spare this afternoon so I dropped into Crossfit ELove

    3 Rounds FT:
    50 Push-ups
    2 Minute hollows
    16:03

    The tough part is managing work and rest with the hollows.
    Not Rx because I didn’t do the sub 7 minute 2K row cash-in.

  18. Matt

    Thursday WOD, subbed holds for dips to give cranky shoulder a break
    Toes to Bar: 36-26-26
    RTO Support Hold (sec): 30-30-30
    Broad Jump (in): 92-93-95
    2K Row: 10:00 active recovery row

  19. Matt

    Thursday WOD, subbed holds for dips to give cranky shoulder a break
    Toes to Bar: 36-26-26
    RTO Support Hold (sec): 30-30-30
    Broad Jump (in): 92-93-95
    2K Row: 10:00 active recovery row

  20. ShollSwole

    100 reps for time: 35# DB Bench-9:03

    5×5 strict press 100/105/105/100/100

    Metcon 5×2:00 rounds of 20 GHD’s then max dubs
    38-47-42-37-40

  21. ShollSwole

    100 reps for time: 35# DB Bench-9:03

    5×5 strict press 100/105/105/100/100

    Metcon 5×2:00 rounds of 20 GHD’s then max dubs
    38-47-42-37-40

  22. Tapout

    WOD from 2/17
    Complete as many rounds as possible in 8 minutes:
    8 front rack lunges, 2 x 50/35lbs
    8 burpees

    5+4 Rx

  23. Tapout

    WOD from 2/17
    Complete as many rounds as possible in 8 minutes:
    8 front rack lunges, 2 x 50/35lbs
    8 burpees

    5+4 Rx

  24. OLY:
    Back Skwat 5 x 275#

    Jerk’s: 185 – 195 – 205 for Triples, then 215 # for the doubles (failed the middle one —Wobble baby, wobble baby, wobble baby, wobble (yeah))

    Yesterdays WOD (9 PP 50# DB, 12 DL 155#, 15 BJ 24″) : 7+11 Rx

    Weak attempt at an OHS with an earthquake bar: 45# Barbell with 12kg KB’s ties to each side. TBD……

  25. OLY:
    Back Skwat 5 x 275#

    Jerk’s: 185 – 195 – 205 for Triples, then 215 # for the doubles (failed the middle one —Wobble baby, wobble baby, wobble baby, wobble (yeah))

    Yesterdays WOD (9 PP 50# DB, 12 DL 155#, 15 BJ 24″) : 7+11 Rx

    Weak attempt at an OHS with an earthquake bar: 45# Barbell with 12kg KB’s ties to each side. TBD……

  26. Melissa TruHero

    OG

    750m row warmup
    BS 5×5 @ 155#

    Sunday’s wod
    10 min AMRAP:
    20 OHS @ 65#
    20 over the bar burpees
    20 KBS @ 35#
    Total: 2+8 RX’d
    – burpees took a million years with sore calves and feet

    Cash out: 6x:10 L-sit holds on parallettes

  27. Melissa TruHero

    OG

    750m row warmup
    BS 5×5 @ 155#

    Sunday’s wod
    10 min AMRAP:
    20 OHS @ 65#
    20 over the bar burpees
    20 KBS @ 35#
    Total: 2+8 RX’d
    – burpees took a million years with sore calves and feet

    Cash out: 6x:10 L-sit holds on parallettes

  28. Mike Wask

    Squats: Worked up to 215

    Jerks – 115-135-165-185-195-205, started out too light but 205 was a good weight for the last 2 reps

  29. Mike Wask

    Squats: Worked up to 215

    Jerks – 115-135-165-185-195-205, started out too light but 205 was a good weight for the last 2 reps

  30. Michele Adler

    Progressed from ring rows to banded pull up practice
    Went for Metrop Mile run but died halfway due to back pain
    Attempted yesterday’s WOD but stopped after 5 mins again from back pain. Then moved on to this –
    WOD:
    15 min AMRAP
    20 lunges (10 per leg)
    15 box jumps (20”)
    10 push-ups
    Tried weighted lunges for round 1. 4 + 12
    A bunch of back stretches but nothing seems to be helping 😔

  31. amandajnz

    CF Thames -UK

    Active Recovery

    800m run

    30 min EMOM
    1) 12 calorie row
    2) 12 burpees
    3) 200m run
    4) 12 ball slams
    5) 12 kb swings

    800m run

  32. amandajnz

    CF Thames -UK

    Active Recovery

    800m run

    30 min EMOM
    1) 12 calorie row
    2) 12 burpees
    3) 200m run
    4) 12 ball slams
    5) 12 kb swings

    800m run

  33. Joe

    56 ttb
    34 dips
    92″ jump

    8:14 rx

    Dips were no fun after the toes to bar. Definitely took some out of the tank.

    Row was not for a best time, was spent by then

  34. Joe

    56 ttb
    34 dips
    92″ jump

    8:14 rx

    Dips were no fun after the toes to bar. Definitely took some out of the tank.

    Row was not for a best time, was spent by then

  35. JLee

    T2B – 10/10/9+1 Mixture of grip and ab fails
    Dips – 8+2/6+4/6+4
    Broad jump – 84″ max

    2K Row – 7:48 1st time, just worked to stay under 2 min pace. Forearms are shot.

  36. JLee

    T2B – 10/10/9+1 Mixture of grip and ab fails
    Dips – 8+2/6+4/6+4
    Broad jump – 84″ max

    2K Row – 7:48 1st time, just worked to stay under 2 min pace. Forearms are shot.

  37. Ron

    FS: 5×3: 135,185,225,235,245

    10 mins: EMOM,
    Even: 10 DBBP @ 50, walking lunges min 8 per round
    Odd: 3OHS @ 95, walking lunges

    CO: 10 DB C&J @ 40

  38. Ron

    FS: 5×3: 135,185,225,235,245

    10 mins: EMOM,
    Even: 10 DBBP @ 50, walking lunges min 8 per round
    Odd: 3OHS @ 95, walking lunges

    CO: 10 DB C&J @ 40

  39. Alice

    T2B: 37-29-26 [92 total]
    Ring dips: 12-10-8 [30 total]
    Broad jump (in): 73-73-75 [75 max]
    2k row: 8:38.0
    [2:04 avg. pace by the end but number sat mostly at 2:09/:10 throughout]

  40. Alice

    T2B: 37-29-26 [92 total]
    Ring dips: 12-10-8 [30 total]
    Broad jump (in): 73-73-75 [75 max]
    2k row: 8:38.0
    [2:04 avg. pace by the end but number sat mostly at 2:09/:10 throughout]

  41. dtm

    20 minutes, every 2 minutes:
    16 farmers lunges w/ 24kg dbs
    Max L-sit (29/25/23/20/18)

    Cash-out:
    High Pulls and bent-over rows w/ 35# dbs for funnzies,

  42. dtm

    20 minutes, every 2 minutes:
    16 farmers lunges w/ 24kg dbs
    Max L-sit (29/25/23/20/18)

    Cash-out:
    High Pulls and bent-over rows w/ 35# dbs for funnzies,

  43. JoJo

    Muscle-up ring transition from the floor 20 min

    T2B 30-24-19 total:73
    Ring Dips 21-17-22 total:60
    NO BROAD JUMP

    2k row: 8:27.4 learning how to be efficient

    12 min snatch drill w/PVC
    6 min EMOM 2 HSPU
    2-2-1-2-1-2

  44. JoJo

    Muscle-up ring transition from the floor 20 min

    T2B 30-24-19 total:73
    Ring Dips 21-17-22 total:60
    NO BROAD JUMP

    2k row: 8:27.4 learning how to be efficient

    12 min snatch drill w/PVC
    6 min EMOM 2 HSPU
    2-2-1-2-1-2

  45. Michele Adler

    Knees to chest: 29 max
    Push ups on rings: 14 max
    Broad jump: 55 3/4 max
    2K row: 9:28.1
    Push up program + back stretches

  46. Michele Adler

    Knees to chest: 29 max
    Push ups on rings: 14 max
    Broad jump: 55 3/4 max
    2K row: 9:28.1
    Push up program + back stretches

  47. caleb

    Thursday WOD,
    Toes to Bar: 20-23-19
    Ring Dips: 16-16-5
    Broad Jump (in): 77 3/4 – 75 1/4 – 79
    2K Row: 08:08

    Lats totally shot after third set of T2B and the ring dips paid the price.

  48. caleb

    Thursday WOD,
    Toes to Bar: 20-23-19
    Ring Dips: 16-16-5
    Broad Jump (in): 77 3/4 – 75 1/4 – 79
    2K Row: 08:08

    Lats totally shot after third set of T2B and the ring dips paid the price.

  49. AllisonR

    T2B- 10-10-10 = 30 total
    Ring dip with red band assist – 12-9-10 = 31 total
    Braod Jump – 63.5, 64, 66
    2k row – 9:33

  50. AllisonR

    T2B- 10-10-10 = 30 total
    Ring dip with red band assist – 12-9-10 = 31 total
    Braod Jump – 63.5, 64, 66
    2k row – 9:33