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Wed, Mar 29th and Thurs, Mar 30th

28
Mar

Wed, Mar 29th and Thurs, Mar 30th

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Heads up! March 31st is your last chance to buy some hella sweet MMA pants. Don’t be left out, looking like an amateur!

Wednesday Oly 

Snatch
2 – 2 – 2

“Isabel”
30 snatches for time, 135/95lbs

Compare to 7/5/16.

Thursday CrossFit

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats

-or-

“Mary”
5 HSPU
10 Pistols
15 Pull-ups

Compare to 10/17/16. Post rounds to comments.

Cash-Out

With a partner,
Complete 50 total partner-assisted glute ham raises.

166 Responses

  1. jmiz

    anyone feel like taking the jitney out and joining me for this manana??

    Wednesday
    WOD : 45 min time cap
    5 rounds
    5 thruster 115/75
    5 pull ups strict
    5 burpees over the bar
    Rest 2 minutes mandatory
    5 rounds
    20 wall ball
    20 calories row
    12 kb snatch / KB clean
    Rest 2 minutes mandatory
    3 rounds
    1 full bear 95/65 (7 cycles)
    RX don’t break during the 7
    400m run

    1. amandajnz

      we considered this but Matt thought we needed more time so perhaps tomorrow! great job in getting that far in 45 minutes!

  2. jmiz

    anyone feel like taking the jitney out and joining me for this manana??

    Wednesday
    WOD : 45 min time cap
    5 rounds
    5 thruster 115/75
    5 pull ups strict
    5 burpees over the bar
    Rest 2 minutes mandatory
    5 rounds
    20 wall ball
    20 calories row
    12 kb snatch / KB clean
    Rest 2 minutes mandatory
    3 rounds
    1 full bear 95/65 (7 cycles)
    RX don’t break during the 7
    400m run

    1. amandajnz

      we considered this but Matt thought we needed more time so perhaps tomorrow! great job in getting that far in 45 minutes!

  3. Alice

    OG oly
    Snatch 2s:
    85-90-95(pr)
    [all re-grip on the way down]

    Isabel:
    11:59 rx
    [squat snatches, 30 for 32.]

  4. Alice

    OG oly
    Snatch 2s:
    85-90-95(pr)
    [all re-grip on the way down]

    Isabel:
    11:59 rx
    [squat snatches, 30 for 32.]

  5. Melanie

    Oly:
    Snatch doubles: 78-83-88
    “Isabel” – 7:28 @ 73lbs – first time doing this as far as I can tell
    everything about the snatch today felt off and slow – past 2 weeks womp

    then friday’s 800’s

  6. Melanie

    Oly:
    Snatch doubles: 78-83-88
    “Isabel” – 7:28 @ 73lbs – first time doing this as far as I can tell
    everything about the snatch today felt off and slow – past 2 weeks womp

    then friday’s 800’s

  7. amandajnz

    courtesy of Matt & Katie
    21 GHD
    21 OHS #73
    21 GHD
    21 Cleans #83
    21 GHD
    21 Front Squats #83
    21 GHD
    21 Back Squats #83

    1 mile CFM run w Katie

    good times 😀

  8. amandajnz

    courtesy of Matt & Katie
    21 GHD
    21 OHS #73
    21 GHD
    21 Cleans #83
    21 GHD
    21 Front Squats #83
    21 GHD
    21 Back Squats #83

    1 mile CFM run w Katie

    good times 😀

  9. ERIC S.

    “Isabel”
    2:44 Rx’d

    “Run DT”
    3 Rounds:
12 Deadlifts (115/85)
    9 Hang Power Cleans (115/85)
    6 Jerks (115/85)
    400m run

    3 rounds:
    12 Deadlifts (135/95#)

    9 Hang Power Cleans (135/95#)
     
6 Jerks (135/95#)

    400m run
    3 Rounds:

    12 Deadlifts (155/105#)

    9 Hang Power Cleans (155/105#)

    6Jerks (155/105#)
    400m run
    (It’s only 3 total runs!)

    20:46 Rx’d

  10. ERIC S.

    “Isabel”
    2:44 Rx’d

    “Run DT”
    3 Rounds:
12 Deadlifts (115/85)
    9 Hang Power Cleans (115/85)
    6 Jerks (115/85)
    400m run

    3 rounds:
    12 Deadlifts (135/95#)

    9 Hang Power Cleans (135/95#)
     
6 Jerks (135/95#)

    400m run
    3 Rounds:

    12 Deadlifts (155/105#)

    9 Hang Power Cleans (155/105#)

    6Jerks (155/105#)
    400m run
    (It’s only 3 total runs!)

    20:46 Rx’d

  11. JoJo

    6am WOD FHIXTREME
    buy in partner
    100 cal assault bike for time 5:54

    FHIX WOD: 17:52 RX
    4 rounds for time
    5 t2b
    10 burpees
    15 box jumps 20’/24in
    20 dumbbell snatch 35lbs/45lbs
    Run the stairs

    OLY power snatch
    2-2-2
    65-75-85

    “Run DT”
    3 Rounds:
12 Deadlifts (115/85)
    9 Hang Power Cleans (115/85)
    6 Jerks (115/85)
    400m run

    3 rounds:
    12 Deadlifts (135/95#)

    9 Hang Power Cleans (135/95#)
    
6 Jerks (135/95#)

    400m run
    3 Rounds:

    12 Deadlifts (155/105#)

    9 Hang Power Cleans (155/105#)

    6Jerks (155/105#)
    400m run

    26:36 Rx’d

  12. JoJo

    6am WOD FHIXTREME
    buy in partner
    100 cal assault bike for time 5:54

    FHIX WOD: 17:52 RX
    4 rounds for time
    5 t2b
    10 burpees
    15 box jumps 20’/24in
    20 dumbbell snatch 35lbs/45lbs
    Run the stairs

    OLY power snatch
    2-2-2
    65-75-85

    “Run DT”
    3 Rounds:
12 Deadlifts (115/85)
    9 Hang Power Cleans (115/85)
    6 Jerks (115/85)
    400m run

    3 rounds:
    12 Deadlifts (135/95#)

    9 Hang Power Cleans (135/95#)
    
6 Jerks (135/95#)

    400m run
    3 Rounds:

    12 Deadlifts (155/105#)

    9 Hang Power Cleans (155/105#)

    6Jerks (155/105#)
    400m run

    26:36 Rx’d

  13. dtm

    5 Rounds
    Max strict press w/ 24kg dbs (5-4-3-3-3)

    21-15-9
    Push-press 35# dbs
    Dead-high pulls 35# db
    burpees
    8:18

  14. dtm

    5 Rounds
    Max strict press w/ 24kg dbs (5-4-3-3-3)

    21-15-9
    Push-press 35# dbs
    Dead-high pulls 35# db
    burpees
    8:18

  15. Kim

    Oly Power Snatches Doubles
    83 – 93 – 98 – 103 – 108 (f)

    Isabel: 4:41 RX
    Up from 2:58 @ 73# last July

    Yoke Bar C&J’s
    Up to 90ish… Super Hilarious. Highly recommend!

  16. Kim

    Oly Power Snatches Doubles
    83 – 93 – 98 – 103 – 108 (f)

    Isabel: 4:41 RX
    Up from 2:58 @ 73# last July

    Yoke Bar C&J’s
    Up to 90ish… Super Hilarious. Highly recommend!

  17. Michele Adler

    Yesterday’s WOD: 4 rounds 10# WB which I’m getting much better at, will ease my way back to 14# in a WOD without as many reps. 40:04
    Pull-up progression
    Back stretches
    Apologies for the expletives and dirty looks, that was a tough one!

  18. Michele Adler

    Yesterday’s WOD: 4 rounds 10# WB which I’m getting much better at, will ease my way back to 14# in a WOD without as many reps. 40:04
    Pull-up progression
    Back stretches
    Apologies for the expletives and dirty looks, that was a tough one!

  19. Roberts

    Run DT
    73-83-93
    39:33
    My lower back started killing me in the 4th round of DT. I stupidly kept going but rested a good amount

    That was hard

  20. Roberts

    Run DT
    73-83-93
    39:33
    My lower back started killing me in the 4th round of DT. I stupidly kept going but rested a good amount

    That was hard

  21. Melissa TruHero

    Showed up for some Oly OG time

    Snatches: worked up to 103#

    “Isabel” RX’d for the first time (sadly after watching Johanna and Kim kill it)
    – 12:33
    – took forever, bunch of fails, wanted to quit after 10…kept going. Thanks guys for the encouragement! Maybe I’ll do this again someday soon.

  22. Melissa TruHero

    Showed up for some Oly OG time

    Snatches: worked up to 103#

    “Isabel” RX’d for the first time (sadly after watching Johanna and Kim kill it)
    – 12:33
    – took forever, bunch of fails, wanted to quit after 10…kept going. Thanks guys for the encouragement! Maybe I’ll do this again someday soon.

  23. johanna

    Snatch: 73(2)-83(2)-88(2)-93(2)-98(2)PR-103(1)

    Isabel: 6:14 Rx
    First time Rx and all squat snatches! Did this one with Kim and loved it! Looking forward to doing this with power snatches one day soon. Video clip of our workout on IG 🙂

    I’m so excited that so many girls did this Rx for the first time today after it being an “unattainable” benchmark at our gym for the longest. Amazing improvements!!

  24. johanna

    Snatch: 73(2)-83(2)-88(2)-93(2)-98(2)PR-103(1)

    Isabel: 6:14 Rx
    First time Rx and all squat snatches! Did this one with Kim and loved it! Looking forward to doing this with power snatches one day soon. Video clip of our workout on IG 🙂

    I’m so excited that so many girls did this Rx for the first time today after it being an “unattainable” benchmark at our gym for the longest. Amazing improvements!!

  25. dtm

    5 Rounds:
    1 Min max deficit push-ups (27-19-17-16-16)
    Max L-sit (31-23-18-17-16)
    Rest 1 min

    7 Min AMRAP: Air Squats
    Starting at :00 5 burpees EMOM
    187

  26. dtm

    5 Rounds:
    1 Min max deficit push-ups (27-19-17-16-16)
    Max L-sit (31-23-18-17-16)
    Rest 1 min

    7 Min AMRAP: Air Squats
    Starting at :00 5 burpees EMOM
    187

  27. AllisonR

    Cindy: 8+2
    first time doing this without band
    pull-ups slowed me down and push-ups slowed me down.
    It was all slow.

  28. AllisonR

    Cindy: 8+2
    first time doing this without band
    pull-ups slowed me down and push-ups slowed me down.
    It was all slow.

  29. Matt

    Snatch Doubles
    155-165-175(1+fail)

    Isabel
    3:15 Rx
    Was gunning for Eroc, and opened with sets of 9 and 4 in the first 45 seconds but I couldn’t maintain, and figuratively died. Great wod. 5 second PR.

  30. Matt

    Snatch Doubles
    155-165-175(1+fail)

    Isabel
    3:15 Rx
    Was gunning for Eroc, and opened with sets of 9 and 4 in the first 45 seconds but I couldn’t maintain, and figuratively died. Great wod. 5 second PR.

  31. Gracie Lyman

    cindy 8 +15

    negative pull ups–lost them at the end
    push ups–nice medley of normal, knees, and lying on the floor crying
    air squats–rx

  32. Gracie Lyman

    cindy 8 +15

    negative pull ups–lost them at the end
    push ups–nice medley of normal, knees, and lying on the floor crying
    air squats–rx

  33. Rekas

    Cindy
    9+12 rx
    Push-ups for quality. The last looked as good as the first! These slowed me down fo sho

  34. Rekas

    Cindy
    9+12 rx
    Push-ups for quality. The last looked as good as the first! These slowed me down fo sho

  35. JoJo

    Overhead Squat: warm-up 55-55-65-75 3’s
    OHS 5×5
    85,90,85,85,85

    “Annie on a Boat”
    100 DU’s
    50 Cal Row
    50 Abmat sit-ups
    80 DU’s
    40 Cal Row
    40 Abmat sit-ups
    60 DU’s
    30 Cal Row
    30 Abmat sit-ups
    40 DU’s
    20 Cal Row
    20 Abmat sit-ups
    20 DU’s
    10 Cal Row
    10 Abmat Sit-ups

    20:54 Rx

  36. JoJo

    Overhead Squat: warm-up 55-55-65-75 3’s
    OHS 5×5
    85,90,85,85,85

    “Annie on a Boat”
    100 DU’s
    50 Cal Row
    50 Abmat sit-ups
    80 DU’s
    40 Cal Row
    40 Abmat sit-ups
    60 DU’s
    30 Cal Row
    30 Abmat sit-ups
    40 DU’s
    20 Cal Row
    20 Abmat sit-ups
    20 DU’s
    10 Cal Row
    10 Abmat Sit-ups

    20:54 Rx

  37. ERIC S.

    Front squats 5s
    225, 245, 265, 285

    “Annie’s on a Boat”
    100 Double-unders
    50 Calorie Row
    50 Sit-ups
    80Double-unders
    40 Calorie Row
    40 Sit-Ups
    60 Double-unders
    30 Calorie Row
    30 Sit-ups
    40 Double-unders
    20 Calorie Row
    20 Sit-ups
    20 Double-unders
    10 Calorie Row
    10 Sit-ups

    18:09 Rx’d

  38. ERIC S.

    Front squats 5s
    225, 245, 265, 285

    “Annie’s on a Boat”
    100 Double-unders
    50 Calorie Row
    50 Sit-ups
    80Double-unders
    40 Calorie Row
    40 Sit-Ups
    60 Double-unders
    30 Calorie Row
    30 Sit-ups
    40 Double-unders
    20 Calorie Row
    20 Sit-ups
    20 Double-unders
    10 Calorie Row
    10 Sit-ups

    18:09 Rx’d

  39. jmiz

    6×3 Front squats @50%
    Ended up cleaning and pause squatting 135#

    AMRAP 12 mins
    20 double unders
    100m run
    8 KB deadlifts 2 pd
    10 sit-ups
    7 rounds + 20. Too cold to go back outside for run.

  40. jmiz

    6×3 Front squats @50%
    Ended up cleaning and pause squatting 135#

    AMRAP 12 mins
    20 double unders
    100m run
    8 KB deadlifts 2 pd
    10 sit-ups
    7 rounds + 20. Too cold to go back outside for run.

  41. amandajnz

    WOD w Katie
    20-1 reps/calories
    Back squats
    Row for cals
    Sit-ups
    (210 reps/calories)

    @#83

    Wanted to do the now infamous JMIZ without but we thought it would take too long so we did this …. 55 minutes later …..

  42. amandajnz

    WOD w Katie
    20-1 reps/calories
    Back squats
    Row for cals
    Sit-ups
    (210 reps/calories)

    @#83

    Wanted to do the now infamous JMIZ without but we thought it would take too long so we did this …. 55 minutes later …..

  43. Matt

    “Cindy”, Mickey style (with 20lb vest, first 12 rounds strict)
    14 + 1
    I’ve got some body weight strength work to do.

    Cash-Out: 35 glute ham raises

  44. Matt

    “Cindy”, Mickey style (with 20lb vest, first 12 rounds strict)
    14 + 1
    I’ve got some body weight strength work to do.

    Cash-Out: 35 glute ham raises

  45. Tapout

    11+1 Rx
    Such a buzz kill when you think you are ahead only to find out you were falling behind. Haha. Great job Roberts. I would have done much less without you.

    Last time 10+4 Rx.

  46. Tapout

    11+1 Rx
    Such a buzz kill when you think you are ahead only to find out you were falling behind. Haha. Great job Roberts. I would have done much less without you.

    Last time 10+4 Rx.

  47. chad

    Cindy – 21+11rx (2+11 pr, went EMOM after first round for 13 rounds, then tried to push it.)
    25 glute ham raise on GHD with green band (a few strict which I couldn’t do a year ago so that’s a big win)

  48. chad

    Cindy – 21+11rx (2+11 pr, went EMOM after first round for 13 rounds, then tried to push it.)
    25 glute ham raise on GHD with green band (a few strict which I couldn’t do a year ago so that’s a big win)