Wed, May 24th and Thurs, May 25th

23
May

Wed, May 24th and Thurs, May 25th

Heads up! Murph is this coming Memorial Day Monday at 10am. As usual, we’re meeting at the Arthur Ross Pinetum, and picnicking after! Bring food, water, and your toughest game-face! The gym will be closed Sunday and Monday.

Wednesday Oly

Perform the following complex 7 times for load:
Clean pull + power clean + clean

Thursday CrossFit

Back Squat
10-8-6-4-2

If you used chains last time, or you missed the workout, do not use chainsΒ today.
If you did not use chains last time, use chains today.

Compare to 4/10/17.

Then,
Accumulate 5 mins in a plank.

64 Responses

  1. BAston

    “Mighty Mouse”

    5 rounds for time:
    10 power snatch @ 95#
    10 burpees
    10 T2B

    Time: 15:18 rx’d (very sluggish)

    30 GHD’s with 10# plate

  2. AllisonR

    OG OLY
    Clean pull/power clean/clean & 3 pull-ups in between each round
    70-75-85-90-90-95- failed to get up from my squat at 100 πŸ™

    GHD sit-ups and 3min plank

  3. LaurenMargaret

    OLY
    Clean pull + power clean + clean x7

    75 – 85 – 95 – 100 – 150 (f) – 95 – 105

    1. LaurenMargaret

      Thursday Back Squats (10-8-6-4-2)
      105-115-125-135-155 (pr)

      Plank – 6:15 to accumulate 5 min hold

  4. Liz

    oly – working on shoulders getting around the bar, but exciting to actually do them without wrist pain
    52-62-72-82-92-97-102

    linchpin 4RFT 400m run, 25 GHD, 25 hip ext
    ~17min

  5. Matt

    clean pull + pow clean + clean
    -175-185-195-205-215-225-235(failed squat clean)

    Wod w Dan
    8rft
    5 ohs left, 5 ohs right, 50lbs
    50 dubs
    10:45 iirc

    1. Matt

      I forgot – add:

      – handstand walks (gotta get around somehow)
      – taking my shirt off a few times (lat stretch)
      – l-sits (it’s summer, people)

    2. Matt

      Whoops! Guess I left that computer logged in… curses!

      Regionals workout 17.1
      29:59, just terrible

  6. dtm

    clean pull + pow clean + clean
    135-145-155-165-175-175(failed PC)
    Single squat cleans at 185 and 195 and one really good deadlift at 205#

    WOD:
    6 Rounds FT or 11 minute AMRAP?
    5 OHS w/ 50# db right arm
    5 OHS w/ 50# db left arm
    50 double-unders
    10:54

    1. dtm

      PS: I forgot to say that this WOD came about because I told Matt I wanted help getting better at DB OHS. He provided very useful tips that worked and now I get to endure their pain on a regular basis. Thanks Matt!

  7. JoJo

    Fhixtreme 6am

    OG
    Push Press
    On the 0:00… 5 Reps @60
    On the 1:30… 4 Reps @70
    On the 3:00… 3 Reps @80
    On the 4:30… 3 Reps @85
    On the 6:00… 2 Reps @92
    On the 7:30… 1 Rep @98
    105-110-115-120- 125 (failed 2x) went till 20min

    Until the 15:00 on the clock, continue with singles and build to a heavy single for the day. It is not mandatory to stick to the β€œOn the 90s” interval, but it can continue to be used.

    “NARF”
    For Time:
    9 Pull-Ups, 9 Thrusters (95/65)
    15 Pull-Ups, 15 Thrusters (95/65)
    21 Pull-Ups, 21 Thrusters (95/65)
    Fran backwards.
    4:54Rx

  8. Mickey K

    OLY a.m.
    165,175,185,185,185,195,195

    Thursday CrossFit on Wednesday
    Back Squat
    265(10),295(8),305(6),315(1),315(3)
    Plank
    5 min accumulated in 5 min

  9. Rekas

    OG OLY
    Clean pull – power clean – clean

    85,105,120,130,135,145,155

    Grace with chatty Miz
    4:21 rx

    1. Rekas

      Thursday CF
      BS (all with chains):
      10 @ 115
      8 @ 135
      6 @ 145
      4 @ 155
      2 @ 165

      In April, I did 135,145,155,165,190 (w/no chains). Just a taddd off πŸ™‚

      5 minute plank in 6 minutes – broke three times

  10. johanna

    Oly complex: 85-95-105-115-120-120-125
    OHS: 85(3)-105(3)-115(2)-125(1)-135(f)-135(1)-140(1)
    Wendler’s Cycle 2 Week 3 Bench: 95×5, 107×3, 120×3
    Accumulated 25 strict pullups in between lifting sets

  11. Kim

    Oly: Clean Pull + Power Clean + Clean
    115 – 120 – 125 – 130 – 135 – 140 – 145

    Worked on some variants on the clean pull + power clean
    Long story short got a 155 power clean, a 2# PR
    Thanks, Mel! πŸ˜™

  12. D-Nice

    OLY complex: clean pull + power clean + clean
    55-60-65-70-75-80-85-90-95-100-105(f)-105
    failed the clean on 105 the first time
    I went in with low expectations and then kept going until failure.

  13. Jayson M.

    Back Squats 10-85, 8-115, 6-145, 4-175, 2-215
    Plank 5 mins (broke in 45 seconds – struggled through the rest)

  14. AllisonR

    Back Squat
    With Chain: 75-95-110-115-125. Hard to calculate how much weight to add to the chains but super interesting to try out!
    Without: 35-55-70-75-85

    5 min unbroken plank
    Got real slippery towards the end

  15. Alice

    Wednesday PM OG
    Oly: Clean Pull + Power Clean + Clean
    β€”105-110-115-115-120(Fclean)-120-120-115
    Wendler Bench
    β€”97×4
    15 minute HS walk practice

    Thursday
    Back Squat + chains
    100(10) – 120(8) – 125(6) – 125(4) – 135(2)

    5 minute plank UB

  16. Alice

    Wednesday PM OG
    Oly: Clean Pull + Power Clean + Clean
    β€”105-110-115-115-120(Fclean)-120-120-115
    Wendler Bench
    β€”97×4
    15 minute HS walk practice

    Thursday
    Back Squat + chains
    100(10) – 120(8) – 125(6) – 125(4) – 135(2)

    5 minute plank UB

  17. dtm

    4 Rounds:
    1 Minute max deficit push-ups (30-24-24-22)
    30 pistols to a folding chair
    10 Bent over rows each arm w/ 24kg db

    Cash out:
    Accumulate 5 minutes in a plank – CHECK

  18. dtm

    4 Rounds:
    1 Minute max deficit push-ups (30-24-24-22)
    30 pistols to a folding chair
    10 Bent over rows each arm w/ 24kg db

    Cash out:
    Accumulate 5 minutes in a plank – CHECK

  19. ally

    back squat
    93(10)-103(8)-113(6)-123(4)-133(2)

    squatting to a box to work on form

    accumulated 5:00 in plank in 7:35

  20. jmiz

    Out east

    1 rep max c and j
    200# 15# pr. Can’t ask for more than that. No more excuses for sub 200 anymore.

    10 rds
    10 lunges 45#
    10 back squats 45#
    10 bjs 24″
    10 ab matters

    21:18

  21. jmiz

    Out east

    1 rep max c and j
    200# 15# pr. Can’t ask for more than that. No more excuses for sub 200 anymore.

    10 rds
    10 lunges 45#
    10 back squats 45#
    10 bjs 24″
    10 ab matters

    21:18

  22. Liz

    122 (10) – 137 (8) – 147 (6) -157 (4)-167 (2)
    5:00 plank with the help of Miley and Britney

  23. Liz

    122 (10) – 137 (8) – 147 (6) -157 (4)-167 (2)
    5:00 plank with the help of Miley and Britney

  24. Ashley Moduno

    125-135-145-155-165. Could have gone heavier
    5 min plank straight
    worked on bar muacle up progressions while listening to Miley and Brittney πŸ™‚ πŸ™‚

  25. Michele Adler

    Many walking lunges – 30 x 5 or 6
    Plank was broken a bunch of times. Maybe I would have broken it less if I had some Miley and Britney πŸ€”

  26. Michele Adler

    Many walking lunges – 30 x 5 or 6
    Plank was broken a bunch of times. Maybe I would have broken it less if I had some Miley and Britney πŸ€”

  27. chad

    @work Wednesday
    BS 7×[email protected]
    DL 165 20-10-10-10
    @work Thursday
    lots of pickup basketball
    Bench 125(5)-145(5)-165(7)
    10min EMOM
    Even Benchx10 95-105-115-125-135
    Odd 5 strict pull ups

  28. chad

    @work Wednesday
    BS 7×[email protected]
    DL 165 20-10-10-10
    @work Thursday
    lots of pickup basketball
    Bench 125(5)-145(5)-165(7)
    10min EMOM
    Even Benchx10 95-105-115-125-135
    Odd 5 strict pull ups

  29. johanna

    Wendler’s Back Squat Cycle 2 Week 3
    163×5, 180×3, 200×6
    had so many issues with barbell math tonight, i can’t even talk about it.
    the weekend can’t come soon enough!

  30. Lina

    Back Squat
    10-8-6-4-2 (93, 103, 113, 128, 128)

    Then,
    Accumulate 5 mins in a plank. LINA: I broke 3 times