Wed, May 10th and Thurs, May 11th

9
May

Wed, May 10th and Thurs, May 11th

Ladies and gentlemen! Our very own Ed Santos is running for city council. Please help him “Lift Up East Harlem” with a donation at VoteSantosNY.com. His fundraising deadline is May 11th!

Wednesday Oly

Snatch push press
3-3-3
Snatch balance
3-3-3
Pause back squat
3-3-3

Thursday CrossFit

Clean
1-1-1-1

3 rounds for time
400m run
15 power cleans, 185/125

Post all loads and time to Comments.

Extra Credit:
10 min EMOM
Even: 0:30 weighted ring holds
Odd: 0:30 weighted bottom of ring holds

75 Responses

  1. BAston

    35 minute row (every 5 minutes, do 15 rower facing burpees)

    Total calories: ~4,800 in 30 minutes

    ** I got back on the rower after my last set of burpees, and the screen went back to all zero’s. Had about 3:20 left, but had enough.

    1. BAston

      Cals would have been RX+, it should have read ~4,800 meters, rx. Thanks for clarifying Liz, I appreciate it.

  2. BAston

    35 minute row (every 5 minutes, do 15 rower facing burpees)

    Total calories: ~4,800 in 30 minutes

    ** I got back on the rower after my last set of burpees, and the screen went back to all zero’s. Had about 3:20 left, but had enough.

    1. BAston

      Cals would have been RX+, it should have read ~4,800 meters, rx. Thanks for clarifying Liz, I appreciate it.

    1. Matt

      10am OG – Thursday’s Work

      Clean 1-1-1-1
      — 225-225-235-245
      — not super pretty, haven’t earned a PR yet

      Run and Clean Metcon
      — 14:02 Rx

      Pause squats and heavy cleans, that’s a #weaknesswednesday!

  3. robseda

    Jackie and Jillie- scaled pullups to 20 strict for both
    7:34
    8:31

    SPP 155-165-175
    SB 125-135-135
    PBS- superset these with the above to get to work on time
    155-165-175-185-195

    have a few days of extra credit to make up tonight

  4. robseda

    Jackie and Jillie- scaled pullups to 20 strict for both
    7:34
    8:31

    SPP 155-165-175
    SB 125-135-135
    PBS- superset these with the above to get to work on time
    155-165-175-185-195

    have a few days of extra credit to make up tonight

  5. dtm

    First time doing back squats in 2017?

    5 Reps:
    185/205/215/225/235/245

    Max Unbroken Sets:
    Pull-ups: (14/12/12)
    Strict dips: (15/13/10)

  6. LaurenMargaret

    OLY:
    Snatch push press (3’s) 75-80-80
    Snatch balance (3’s) 75(F) /70-70(F)/70-70
    Pause back squat (3’s) 105-120-130

  7. LaurenMargaret

    OLY:
    Snatch push press (3’s) 75-80-80
    Snatch balance (3’s) 75(F) /70-70(F)/70-70
    Pause back squat (3’s) 105-120-130

  8. JoJo

    Push Press
    5×3 #100 across

    “Open Water”
    AMRAP 13 min:
    55/40 Calorie Row
    55 Thrusters (95/65)
    55 Pull-Ups
    55 Handstand Pushups (3 HSPU No Abmat)
    ZERO RDs 153 reps

    “Body Armor”
    3RDS
    50′ Overhead 1-Arm Kettlebell Carry, each arm (12 kg)
    10 Slow Romanian Deadlifts #85 the bar is not to touch the ground between repetitions. 3-second down phase, and a 3-second up phase.

    Accessory work:
    Bench press
    88×3, 100×3, 113 max set 5

  9. JoJo

    Push Press
    5×3 #100 across

    “Open Water”
    AMRAP 13 min:
    55/40 Calorie Row
    55 Thrusters (95/65)
    55 Pull-Ups
    55 Handstand Pushups (3 HSPU No Abmat)
    ZERO RDs 153 reps

    “Body Armor”
    3RDS
    50′ Overhead 1-Arm Kettlebell Carry, each arm (12 kg)
    10 Slow Romanian Deadlifts #85 the bar is not to touch the ground between repetitions. 3-second down phase, and a 3-second up phase.

    Accessory work:
    Bench press
    88×3, 100×3, 113 max set 5

  10. elove1

    20 rounds for time of:
    5 strict pullups
    10 strict ring dips
    15 air squats
    – 42:13. Hmmm

    “I left my fitness in El Segundo…I gotta get it..got got ta get it.”

  11. elove1

    20 rounds for time of:
    5 strict pullups
    10 strict ring dips
    15 air squats
    – 42:13. Hmmm

    “I left my fitness in El Segundo…I gotta get it..got got ta get it.”

  12. Matt

    “Special K”
    20 min amrap
    50lb weighted pull-ups, 5 reps
    12 pull-ups
    37 wallballs
    80 dubs
    — 4+1 rx

    Cash-Out, 10 x 10 push-ups for time
    — 6:50

    1. Matt

      Welp I thought I was done but then Katie wanted a GHD partner. Thanks Katie!
      4 x 25 GHD’s NFT

  13. sallys

    Pause back squats: 115-125-130. Woof, hard.

    Monday’s WOD makeup:
    Deads @173
    DB PPs @25# each (these were easy)
    Cushioned box jump = everything
    18:55

  14. Liz

    Silver spring :
    2 muscle snatch + 3 ohs – 35# x 5 sets
    15 min partner wod
    2 rounds : 9 pull ups, 12 wb, 15 kbs 20kg
    Then a 300? Meter run
    3 full rounds with run at end

  15. Liz

    Silver spring :
    2 muscle snatch + 3 ohs – 35# x 5 sets
    15 min partner wod
    2 rounds : 9 pull ups, 12 wb, 15 kbs 20kg
    Then a 300? Meter run
    3 full rounds with run at end

  16. Mike Wask

    205 clean, was more of a power clean and front squat because squat cleans scare me

    WOD:
    2 rounds + 400M run + 5 power cleans Rx @ 18 min time cap

  17. JLee

    155 Clean, waaay short of PR. Need to drill catching the weight, get comfortable in front squat etc.

    WOD: 15:12 @ 135#

  18. BAston

    Clean: 200# (felt rushed this morning while warming up but that’s my fault, took too much time in the beginning. Would like to try going for a 1RM again soon)

    WOD: 15:28 @ 165# (very happy with the weight, I used to really struggle with cleans @ 155#, so I’ll take this).

  19. Darcy

    105# Clean
    15:42 @73# first round @83# but I was doing singles! Thanks Matt for switching my weights 😊

  20. Alice

    Clean 1-1-1-1
    120-125-130-135F
    [130 felt super strong, got under 135 easily and sat there awhile to no avail]

    13:48 @105#

  21. Alice

    Clean 1-1-1-1
    120-125-130-135F
    [130 felt super strong, got under 135 easily and sat there awhile to no avail]

    13:48 @105#

  22. jonnybgrams

    Thursday’s wod at 13:40 RX

    Name change required due to another Jon in the gym. Hope y’all like this one better!

    1. Jon

      Oh man, I’m sorry I took your name. Definitely let me know if you want “Jon” back, but it looks like the votes are in. I think I will change to Jon M regardless.

  23. dtm

    A) 4 mile run to LIC Beer Project.

    B) 1 mile single arm farmers carry 27 pints of beer.

    B was unexpected and came about after one of the beers exploded in my backpack. I wanted to strict press today but my shoulders were smoked by the time I got home.

  24. dtm

    A) 4 mile run to LIC Beer Project.

    B) 1 mile single arm farmers carry 27 pints of beer.

    B was unexpected and came about after one of the beers exploded in my backpack. I wanted to strict press today but my shoulders were smoked by the time I got home.

  25. Liz

    Silverspring
    DL 133(10)-153(5)-163(5)-173(5)
    working on that hook grip!
    Metcon: Alternating EMOM 12′ of 1) 40DU 2) 20 OH lunge 25# 3) 10 DB thruster 20#
    unbroken throughout, but super painful lunges!!!