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Wed, Mar 15th and Thurs, Mar 16th

14
Mar

Wed, Mar 15th and Thurs, Mar 16th

Heads Up! Thursday night at 8pm is the announcement for 17.4. Come to the gym and watch, and/or do the workout at 8pm with Matt and Lizzy! The regular 8pm class is cancelled.

Wednesday Oly

Clean + Power Clean + Hang Power Clean
5 x (1+1+1)

2 Push jerk + 1 Jerk
5 x (2+1)

Thursday CrossFit

Strength
Back Squat
3×3

Conditioning
Complete as many rounds as possible in 10 minutes of:
50 ft Handstand Walk
15 Box Jumps, 30/24 in

Post loads and rounds completed to Comments.

84 Responses

  1. BAston

    BS 3×3 @ 235# (10# more than last time, felt good this morning)

    Some GHD / Ass bike work, no room for hand stand walk. May try to get to oly tonight.

  2. Matt

    Oly Stuff
    3 pos clean
    165 x 5

    2 x push jerk + jerk
    165 x 5

    Thursday’s Metcon, barely kept up w Mickey
    10 min amrap
    50 ft hs walk
    15 box jump 30″
    – 5 rounds + 50ft walk + 4 bjs

  3. Matt

    Oly Stuff
    3 pos clean
    165 x 5

    2 x push jerk + jerk
    165 x 5

    Thursday’s Metcon, barely kept up w Mickey
    10 min amrap
    50 ft hs walk
    15 box jump 30″
    – 5 rounds + 50ft walk + 4 bjs

  4. Mickey K

    Oly
    Clean + Power Clean + Hang Power Clean:
    5 (1+1+1) 135,155,165,175,185
    Push Jerk + Split Jerk
    5 (2+1)
    155,165,175,185,195

    Thursday Crossfit:
    (Front) Squat 3×3
    205,220,225

    Metcon:
    10 AMRAP
    50′ Handstand Walk
    15 Box Jumps 30″ box
    5 rounds+50′ walk

  5. Mickey K

    Oly
    Clean + Power Clean + Hang Power Clean:
    5 (1+1+1) 135,155,165,175,185
    Push Jerk + Split Jerk
    5 (2+1)
    155,165,175,185,195

    Thursday Crossfit:
    (Front) Squat 3×3
    205,220,225

    Metcon:
    10 AMRAP
    50′ Handstand Walk
    15 Box Jumps 30″ box
    5 rounds+50′ walk

  6. Rekas

    OLY work at og

    clean, power clean, hang clean
    5s @ 100#

    2 push jerks + jerk
    5s @ 85#
    (lighter loads today for technique/rest)

  7. Rekas

    OLY work at og

    clean, power clean, hang clean
    5s @ 100#

    2 push jerks + jerk
    5s @ 85#
    (lighter loads today for technique/rest)

  8. ERIC S.

    Thursday’s Metcon
    4 rounds + 40′ walk

    Wod
    21-15-9 deadlifts 225/155
    84-60-36 double unders
    U.b 4:24 Rx’d

  9. JoJo

    OLY: 3 Position Clean
    95-100-105-110-110 (115 failed twice high hang)

    2 push Jerk + 1 Jerk
    95-100-100-100-100

    Wod
    21-15-9 deadlifts #155
    21’s 10-7-4
    15’s 5-5-5
    9 unbroken
    84-60-36 double unders

    7:29 Rx

    Accessory Work:
    10 min EMOM 10 ring dips
    Rds 1-6 10
    Rds 7:6, 8:7, 9:7, 10,10

  10. Alice

    am OG oly:
    5x [Clean + Power Clean + Hang PC]:
    —110# across
    5x [2 Push Jerks + 1 Split Jerk]:
    —105-110-115-110-110

    cleans felt meh. push jerks felt hard. split jerks felt quick and good. shoulders and upper back are smoked after yesterday’s handstand holds.

  11. Alice

    am OG oly:
    5x [Clean + Power Clean + Hang PC]:
    —110# across
    5x [2 Push Jerks + 1 Split Jerk]:
    —105-110-115-110-110

    cleans felt meh. push jerks felt hard. split jerks felt quick and good. shoulders and upper back are smoked after yesterday’s handstand holds.

  12. amandajnz

    OG w Eric, Jo & Roberts

    Deadlifts #125
    21-15-9
    ABike
    2 mins/1 min/1 min

    5 rounds
    5 min row w random rest times (2-4 minutes)
    1216
    1180
    1174
    1107
    1183

  13. amandajnz

    OG w Eric, Jo & Roberts

    Deadlifts #125
    21-15-9
    ABike
    2 mins/1 min/1 min

    5 rounds
    5 min row w random rest times (2-4 minutes)
    1216
    1180
    1174
    1107
    1183

  14. dtm

    AM At home Oly:
    10 Round EMOM W/ 24kg dbs
    1 hang squat clean + 2 hang power cleans + 3 Push-press

    PM at Beer Karma with BRU:
    Double tabata mash-up (8 minutes each)
    Air squats
    Push-ups

    Rest 2 minutes
    Burpees
    Hollow hold

    Observation: Runners suck at push-ups and core work.

  15. dtm

    AM At home Oly:
    10 Round EMOM W/ 24kg dbs
    1 hang squat clean + 2 hang power cleans + 3 Push-press

    PM at Beer Karma with BRU:
    Double tabata mash-up (8 minutes each)
    Air squats
    Push-ups

    Rest 2 minutes
    Burpees
    Hollow hold

    Observation: Runners suck at push-ups and core work.

    1. dtm

      It was the other runners I was with who were hip thrusting for push-ups and gave up on hollows…for the record.

  16. Roberts

    Wod
    21-15-9 deadlifts #133
    42-40-18double unders

    7:08 (I think)

    Accessory Work:
    Strict pull ups
    4-3-3-3-3

    10 min EMOM 4ring dips
    Rds 1-5rx
    Rds 6-10 with thin red band

    2 rounds of yesterday’s wod
    Very slow – don’t remember the exact meters

  17. Roberts

    Wod
    21-15-9 deadlifts #133
    42-40-18double unders

    7:08 (I think)

    Accessory Work:
    Strict pull ups
    4-3-3-3-3

    10 min EMOM 4ring dips
    Rds 1-5rx
    Rds 6-10 with thin red band

    2 rounds of yesterday’s wod
    Very slow – don’t remember the exact meters

  18. Melissa TruHero

    Wednesday Oly for quality
    Clean + Power clean + hang power clean
    93-93-103-113-113

    2 push jerk + jerk
    63-73-83-93-93

    BroOpen (bench press and leg lifts)
    72 RX’d no tiebreaker

    3 rounds nft
    25 ghd sit-ups / 10 reverse hypers

  19. Melissa TruHero

    Wednesday Oly for quality
    Clean + Power clean + hang power clean
    93-93-103-113-113

    2 push jerk + jerk
    63-73-83-93-93

    BroOpen (bench press and leg lifts)
    72 RX’d no tiebreaker

    3 rounds nft
    25 ghd sit-ups / 10 reverse hypers

  20. PT for left knee in the AM – lots of strength band walking
    finally off crutches for the second time in two weeks. If anyone sees me on anything other on an ASS bike, whack me with a plate and take a away my membership
    Keep your knees over your feet when you squat!!

    BROPEN 17.3

    made it thru 3 rounds. Couldnt get 225# up once on the bench

    Cash out 3 rounds
    20 GHDs
    5 Ring Dips
    10 50# DB overhead tricep extension (single double)

  21. Joe

    Squat 3s
    240-245-255(pr)

    Plan was for 240 across and I surprised myself

    Metcon:
    4+1 w/ 30″ and pike walks around box

  22. Joe

    Squat 3s
    240-245-255(pr)

    Plan was for 240 across and I surprised myself

    Metcon:
    4+1 w/ 30″ and pike walks around box

  23. Wednesday eve Oly:

    Clean Complex: 105 – 115 – 120 – 125 – 130
    Jerk Complex: 90 – 95 – 100 – 105 – 110

    Back is tight from deadlifting, legs are sore from rowing, shoulder felt crunchy as always.

  24. Wednesday eve Oly:

    Clean Complex: 105 – 115 – 120 – 125 – 130
    Jerk Complex: 90 – 95 – 100 – 105 – 110

    Back is tight from deadlifting, legs are sore from rowing, shoulder felt crunchy as always.

  25. Alice

    Back Squat 3’s: 155# across
    Conditioning: 2 rounds as Rx’d

    handstands walks in a wod (or at all) – PR! round one in about 6 minutes, round two in about 3. very challenging and lots of fun.

  26. Alice

    Back Squat 3’s: 155# across
    Conditioning: 2 rounds as Rx’d

    handstands walks in a wod (or at all) – PR! round one in about 6 minutes, round two in about 3. very challenging and lots of fun.

  27. BAston

    CF Palm Beach

    1 minute of each (4 rounds):

    5 Power cleans @ 155#
    8 Burpees
    18 Walking lunges
    200m run
    60′ sled push @ 135#

  28. BAston

    CF Palm Beach

    1 minute of each (4 rounds):

    5 Power cleans @ 155#
    8 Burpees
    18 Walking lunges
    200m run
    60′ sled push @ 135#

  29. Mickey K

    Thursday
    Strict pull ups not for time, but minimal rest
    reverse ladder, 10-9-8-7-6-5-4-3-2-1 with 18.5lb chain over the neck

    Sunday make up: 4 rounds for time
    15 ring dips
    30 GHD situps
    500 m row
    21:35
    GHD’s where brutal; need a lot of work, many future dates with the GHD Beauty to come

    Extra:
    3 rounds at moderate pace:
    1 legless rope climb (ascent and descent from seated position on the floor)
    10 strict handstand push ups
    10 push ups
    10 alt single leg KB RDL (Romanian Dead Lifts) 12 kg kettlebells

  30. Mickey K

    Thursday
    Strict pull ups not for time, but minimal rest
    reverse ladder, 10-9-8-7-6-5-4-3-2-1 with 18.5lb chain over the neck

    Sunday make up: 4 rounds for time
    15 ring dips
    30 GHD situps
    500 m row
    21:35
    GHD’s where brutal; need a lot of work, many future dates with the GHD Beauty to come

    Extra:
    3 rounds at moderate pace:
    1 legless rope climb (ascent and descent from seated position on the floor)
    10 strict handstand push ups
    10 push ups
    10 alt single leg KB RDL (Romanian Dead Lifts) 12 kg kettlebells

  31. johanna

    BS: 175, 10# more than last week and felt easy today

    excited/nervous for 17.4! i hope i gained some fitness this year!

  32. johanna

    BS: 175, 10# more than last week and felt easy today

    excited/nervous for 17.4! i hope i gained some fitness this year!

  33. Melissa TruHero

    BS: 175# with johanna. Back was a little sore so was ok with this weight down from last week.

    Wod: about 3 rounds with pike handstand walks on the soft 24″ box, which i think made it harder for me to rotate around but so much better for the box jumps. My new favorite thing.

  34. Melissa TruHero

    BS: 175# with johanna. Back was a little sore so was ok with this weight down from last week.

    Wod: about 3 rounds with pike handstand walks on the soft 24″ box, which i think made it harder for me to rotate around but so much better for the box jumps. My new favorite thing.

  35. Michele Adler

    BS 83 to work on 👌🏻 Form
    WOD: 2+6
    Pike walks around box – brutal
    20′ box jumps
    Handstand practice – got one leg off the wall!
    Pull-up progression
    Back stretching

    Sorry I couldn’t stay to watch you guys crush 17.4 – had to run home and feed my hungry puppies.

  36. Michele Adler

    BS 83 to work on 👌🏻 Form
    WOD: 2+6
    Pike walks around box – brutal
    20′ box jumps
    Handstand practice – got one leg off the wall!
    Pull-up progression
    Back stretching

    Sorry I couldn’t stay to watch you guys crush 17.4 – had to run home and feed my hungry puppies.