Wed, May 31st and Thurs, Jun 1st

30
May

Wed, May 31st and Thurs, Jun 1st

Wednesday Oly

Touch and Go Power Snatch
3-3-3-3-3

Touch and Go Power Clean-Push Jerk
3-3-3-3-3

Thursday CrossFit

Front Squat
3-3-3

Then, complete as many rounds as possible in 10 minutes:
10 chest to bar pull-ups
10 toes to bar

Post loads and rounds completed to Comments.

0 Response

  1. Joe

    Front Squat 3’s:

    185-205-215
    That’s all I had today

    Weighted stepups : 5×12 to red box at 95#

    Had plans to do some reverse hypers but I’m not built for that apparatus

  2. robseda

    6 9 12 9 6 reps for time:
    Burpee
    front squat, 185
    strict pull-up #20

    13:50 with I dream of Jeannie FS (6,9,9+3,9,6)

  3. AdamP

    Touch and go 3x3x3x3x3
    95
    105
    115
    115
    115

    Power Clean Push Jerk

    95
    115
    135
    135
    135- heavy at the end

  4. BAston

    Oly with Big Mike

    Snatch: 95/105/115/125/130(2)

    C&J: 135/155/160/165/170(1) – Clean directly into the jerk (no reset) for all sets, definitely no joke.

  5. Matt

    Touch and Go Power Snatch Triples
    125-135-145-155-165 (decent)

    Touch and Go Power Clean-Push Jerk Triples
    145-165-185-195-205 (ugly)

  6. Mike Wask

    Oly with BAston & Allison (sorry that BAston forgot you, he can be a jerk in the morning sometimes)

    Touch and Go Power Snatch Triples:
    95/115/125/135/145(1)

    Touch and Go Power Clean-Push Jerk Triples:
    135/155/165/175/185

    Need to work on my form for all of this, I feel much more comfortable muscle snatching and cleaning and attempting to push press which gets slightly difficult very quickly.

    Weigh in: 235, down 3 more lbs since May 9th which I consider a win especially after Memorial Day weekend. Total weight loss since joining the trop in the beginning of December is 29 lbs

  7. AllisonR

    OG OLY with the boys
    TnG Power snatch triples: 55,55,60,65,65
    TnG power clean-push jerk triples: 65,70,75, (failed 85), 75, 75
    Not the best all around. Did some pull ups in between the sets

  8. Mickey K

    OLY
    touch and go power snatch triples
    115,125,135,145,145
    touch and go power clean push jerk triples
    115,125,135,135,135

    Thursday CrossFit on Wednesday
    Front Squat
    225(3),235(3),235(3)
    metcon
    10 min amrap
    10 c2b
    10 t2b
    7 rounds Rx

  9. LaurenMargaret

    Wednesday Oly
    Touch and Go Power Snatch (3’s)
    65-75(got it but not great)-70-75-75(got 2 out of 3)

    Touch and Go Power Clean-Push Jerk (3’s)
    75-80-85-85-85

    1. LaurenMargaret

      Thursday CrossFit
      Front Squat (3’s)
      105-120-125

      10 Min AMRAP:
      10 chest to bar pull-ups
      10 toes to bar
      5+15 (two medium black band for C2B, split T2B into 5 knee to elbows and 5 strict knee raises)

  10. chad

    @work oly
    TNGPS – 95-105-115-125-130
    TNGPC&J – 135-155-165-175-185(2, failed last jerk)
    Also wasn’t sure if it had to be power clean right into push jerk or could stand and reset, had to stand and settle after the power clean starting at 2nd rep of 175

  11. ERIC S.

    Oly 12 min Emom
    Hang squat clean
    135(3) 155(3) 175(2) 195(2) 225(1)
    Then singles 235, 244, 255, 265, 275, 280, 285

    Barbell cycling

    “Freight Train” V1
    On the Minute for 5 minutes @145lbs
    Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
    Load the bar with 50% of your estimated 1-Rep Clean and Jerk.

    1. ERIC S.

      Gymnastics
      2 Rounds of unbroken..
      Minute 1 – 9 Kipping HSPU
      Minute 2 – 8 Kipping HSPU
      Minute 3 – 7 Kipping HSPU
      Minute 4 – 6 Kipping HSPU
      Minute 5 – Rest

  12. Liz

    FS
    WU 63-83-103-113
    123-133-143-153 (b/c it felt good!)

    yesterday’s wod, minus the 1′ rest between rounds because I can’t read properly
    21:30, all rounds unbroken except for the deads on the 4th (17/8)

  13. JoJo

    Gymnastics
    2 Rounds
    Minute 1 – 5 Kipping HSPU
    Minute 2 – 4 Kipping HSPU
    Minute 3 – 4 Kipping HSPU
    Minute 4 – 3 Kipping HSPU
    Minute 5 – Rest

    Oly 12 min Emom
    Hang squat clean
    60(3) 65(3) 75(2) 80(2) 85(1)
    Then singles 95, 105, 110, 115, 120, 125, 135

    Barbell cycling
    “Freight Train” V1
    On the Minute for 5 minutes @65lbs
    Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
    Load the bar with 50% of your estimated 1-Rep Clean and Jerk.

    BODY ARMOR
    3 Sets, resting 2:00 between:
    12 Kneeling Unilateral Dumbbell Presses
    12 Unilateral Dumbbell Bent Over Row
    18 Chest Supported Rotator Retractions
    18 Chest Supported Front Raises

  14. johanna

    Power Snatch TnG 3s:
    65-70-75-80-85-90
    4 sets of 2 strict pullups + 2 strict ring dips in between

    tried the clean and jerks but my hand said no, so did Snatch:
    75(2)-85(1)-95(1)-100(1)-105(1)-110(f)

    Partner WOD with Ashley:
    30 GHDs
    100 DUs
    40 WB @14#
    8 Rope Climbs
    40 WB @14#
    100 DUs
    30 GHDs
    Time: 11:26
    transitions were fast, kept it moving, we flew through this one.

  15. Ashley Moduno

    Workout sesh with JoHanna!
    Power snatches: 65-70-75-80-85. Stopped due to going all starfish…
    Power snatches+push jerks: 75-85-95-105-110
    Partner wod (split reps 50/50): time was 11:26
    30 GHDSU
    100 du’s
    40 wallballs
    8 rope climbs
    40 wallballs
    100 du’s
    30 GHDSU
    Frogger (30-20-10 of db thrusters at 25lbs and calorie row): 12:18
    100 abmat situps

  16. D-Nice

    OLY
    t&g power snatch triples
    65-70-70-75-80

    t&g power clean jerk triples
    80-85-90-95-100

    Had one or two wobble moments but was able to recover. WOO my shoulder is getting stronger!!!

  17. BigTuck

    2k row working on form.

    Some shoulder mobility with Dquat

    “Press Room”

    5 RM Strict Press: 155
    3 RM Push Press: 205
    1 RM Push Jerk: 235

    Don’t underestimate how much shoulder work this is.

    AMRAP 8min:
    25 Calorie Row
    50 Sit-ups
    2 + 25

  18. JLee

    Thursday Crossfit

    Front Squat 3s – 175-185-195 lotsa front rack stretching in between sets

    WOD – 3+0 Rx – Spent over a minute trying to get another C2B
    Hands ripped, psyched myself out

  19. AdamP

    Front Squat
    Warm up- 95,115,135

    3x3x3
    155
    165
    175

    3 rounds of modified 10 chest to bar, 10 toes to bar
    Need to work on both of these movements

  20. BAston

    Front Squat 3×3: 200/205/210 (10# heavier than last time I did this)

    WOD: 5+3 rx’d (slipped off the bar a few times in the later rounds doing C2B. 6 rounds next time)

  21. Rekas

    Thursday WOD
    FS 3s: 150,160,170(pr)

    AMRAP – 4 rounds rx
    Grip was limiting factor – ripped in the third round 🙁

  22. Alice

    Front Squat 3s: 125-130-130
    10min AMRAP: 5 + 5PU + 5T2B

    modification: each round did 5 slow (3up/3down) wide-grip PU with band

  23. Darcy

    Wed OG:
    6 rounds NFT
    10 pull ups
    10 push ups
    20 empty bar lunges

    Thursday
    143-153-153 (the second set was ugly so I didn’t go up)

    4+6 C2B w 2 bands. Thanks for assisting Mickey!

  24. dtm

    For Time:
    25 front-rack lunges w/ 35# dbs
    25 over-head lunges w/ 35# dbs
    25 front-rack lunges w/ 35# dbs
    25 over-head lunges w/ 35# dbs
    *3 burpees at the top of each minute
    8:51

    Extra credit:
    Atabat L-sit (10 on, 20 off)

  25. Jess RP

    Front Squat: 88-93-98(PR!)
    WOD: 3+6, pullups were banded and quickly ceased to be chest to bar. Did the T2B though.

  26. chad

    Wednesday evening 100 push ups – 6:24
    Thursday FS triples – 215-230(pr)-245(pr)
    metcon: 5rx

  27. D-Nice

    Front squat triples: 120-125-130
    Holy carp my legs are still quite fatigued

    Metcon: 4+7
    Green and red band for pull ups
    Horizontal toe to bar subbed for t2b

  28. dtm

    “Miss Hanoi”:
    5 rounds for time:
    25 burpees
    25 abmat sit-ups
    25 deadlifts w/ 24kg dbs
    21:58

  29. dquat

    FS 3-3-3-3f
    255-265-275-285(2+f)

    tried to do amrap without coming off bar btwn c2b&t2b
    3+16 in 8mins and had to run. GRIPPY.

  30. Lina

    Thursday CrossFit

    Front Squat
    3-3-3 (103, 113, 123)

    Then, complete as many rounds as possible in 10 minutes:
    10 chest to bar pull-ups
    10 toes to bar
    Lina: 3+15

30
May

Wed, May 31st and Thurs, Jun 1st

Wednesday Oly

Touch and Go Power Snatch
3-3-3-3-3

Touch and Go Power Clean-Push Jerk
3-3-3-3-3

Thursday CrossFit

Front Squat
3-3-3

Then, complete as many rounds as possible in 10 minutes:
10 chest to bar pull-ups
10 toes to bar

Post loads and rounds completed to Comments.

64 Responses

  1. Joe

    Front Squat 3’s:

    185-205-215
    That’s all I had today

    Weighted stepups : 5×12 to red box at 95#

    Had plans to do some reverse hypers but I’m not built for that apparatus

  2. robseda

    6 9 12 9 6 reps for time:
    Burpee
    front squat, 185
    strict pull-up #20

    13:50 with I dream of Jeannie FS (6,9,9+3,9,6)

  3. AdamP

    Touch and go 3x3x3x3x3
    95
    105
    115
    115
    115

    Power Clean Push Jerk

    95
    115
    135
    135
    135- heavy at the end

  4. BAston

    Oly with Big Mike

    Snatch: 95/105/115/125/130(2)

    C&J: 135/155/160/165/170(1) – Clean directly into the jerk (no reset) for all sets, definitely no joke.

  5. Matt

    Touch and Go Power Snatch Triples
    125-135-145-155-165 (decent)

    Touch and Go Power Clean-Push Jerk Triples
    145-165-185-195-205 (ugly)

  6. Mike Wask

    Oly with BAston & Allison (sorry that BAston forgot you, he can be a jerk in the morning sometimes)

    Touch and Go Power Snatch Triples:
    95/115/125/135/145(1)

    Touch and Go Power Clean-Push Jerk Triples:
    135/155/165/175/185

    Need to work on my form for all of this, I feel much more comfortable muscle snatching and cleaning and attempting to push press which gets slightly difficult very quickly.

    Weigh in: 235, down 3 more lbs since May 9th which I consider a win especially after Memorial Day weekend. Total weight loss since joining the trop in the beginning of December is 29 lbs

  7. AllisonR

    OG OLY with the boys
    TnG Power snatch triples: 55,55,60,65,65
    TnG power clean-push jerk triples: 65,70,75, (failed 85), 75, 75
    Not the best all around. Did some pull ups in between the sets

  8. Mickey K

    OLY
    touch and go power snatch triples
    115,125,135,145,145
    touch and go power clean push jerk triples
    115,125,135,135,135

    Thursday CrossFit on Wednesday
    Front Squat
    225(3),235(3),235(3)
    metcon
    10 min amrap
    10 c2b
    10 t2b
    7 rounds Rx

  9. LaurenMargaret

    Wednesday Oly
    Touch and Go Power Snatch (3’s)
    65-75(got it but not great)-70-75-75(got 2 out of 3)

    Touch and Go Power Clean-Push Jerk (3’s)
    75-80-85-85-85

    1. LaurenMargaret

      Thursday CrossFit
      Front Squat (3’s)
      105-120-125

      10 Min AMRAP:
      10 chest to bar pull-ups
      10 toes to bar
      5+15 (two medium black band for C2B, split T2B into 5 knee to elbows and 5 strict knee raises)

  10. chad

    @work oly
    TNGPS – 95-105-115-125-130
    TNGPC&J – 135-155-165-175-185(2, failed last jerk)
    Also wasn’t sure if it had to be power clean right into push jerk or could stand and reset, had to stand and settle after the power clean starting at 2nd rep of 175

  11. ERIC S.

    Oly 12 min Emom
    Hang squat clean
    135(3) 155(3) 175(2) 195(2) 225(1)
    Then singles 235, 244, 255, 265, 275, 280, 285

    Barbell cycling

    “Freight Train” V1
    On the Minute for 5 minutes @145lbs
    Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
    Load the bar with 50% of your estimated 1-Rep Clean and Jerk.

    1. ERIC S.

      Gymnastics
      2 Rounds of unbroken..
      Minute 1 – 9 Kipping HSPU
      Minute 2 – 8 Kipping HSPU
      Minute 3 – 7 Kipping HSPU
      Minute 4 – 6 Kipping HSPU
      Minute 5 – Rest

  12. Liz

    FS
    WU 63-83-103-113
    123-133-143-153 (b/c it felt good!)

    yesterday’s wod, minus the 1′ rest between rounds because I can’t read properly
    21:30, all rounds unbroken except for the deads on the 4th (17/8)

  13. JoJo

    Gymnastics
    2 Rounds
    Minute 1 – 5 Kipping HSPU
    Minute 2 – 4 Kipping HSPU
    Minute 3 – 4 Kipping HSPU
    Minute 4 – 3 Kipping HSPU
    Minute 5 – Rest

    Oly 12 min Emom
    Hang squat clean
    60(3) 65(3) 75(2) 80(2) 85(1)
    Then singles 95, 105, 110, 115, 120, 125, 135

    Barbell cycling
    “Freight Train” V1
    On the Minute for 5 minutes @65lbs
    Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
    Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
    Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
    Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
    Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
    Load the bar with 50% of your estimated 1-Rep Clean and Jerk.

    BODY ARMOR
    3 Sets, resting 2:00 between:
    12 Kneeling Unilateral Dumbbell Presses
    12 Unilateral Dumbbell Bent Over Row
    18 Chest Supported Rotator Retractions
    18 Chest Supported Front Raises

  14. johanna

    Power Snatch TnG 3s:
    65-70-75-80-85-90
    4 sets of 2 strict pullups + 2 strict ring dips in between

    tried the clean and jerks but my hand said no, so did Snatch:
    75(2)-85(1)-95(1)-100(1)-105(1)-110(f)

    Partner WOD with Ashley:
    30 GHDs
    100 DUs
    40 WB @14#
    8 Rope Climbs
    40 WB @14#
    100 DUs
    30 GHDs
    Time: 11:26
    transitions were fast, kept it moving, we flew through this one.

  15. Ashley Moduno

    Workout sesh with JoHanna!
    Power snatches: 65-70-75-80-85. Stopped due to going all starfish…
    Power snatches+push jerks: 75-85-95-105-110
    Partner wod (split reps 50/50): time was 11:26
    30 GHDSU
    100 du’s
    40 wallballs
    8 rope climbs
    40 wallballs
    100 du’s
    30 GHDSU
    Frogger (30-20-10 of db thrusters at 25lbs and calorie row): 12:18
    100 abmat situps

  16. D-Nice

    OLY
    t&g power snatch triples
    65-70-70-75-80

    t&g power clean jerk triples
    80-85-90-95-100

    Had one or two wobble moments but was able to recover. WOO my shoulder is getting stronger!!!

  17. BigTuck

    2k row working on form.

    Some shoulder mobility with Dquat

    “Press Room”

    5 RM Strict Press: 155
    3 RM Push Press: 205
    1 RM Push Jerk: 235

    Don’t underestimate how much shoulder work this is.

    AMRAP 8min:
    25 Calorie Row
    50 Sit-ups
    2 + 25

  18. JLee

    Thursday Crossfit

    Front Squat 3s – 175-185-195 lotsa front rack stretching in between sets

    WOD – 3+0 Rx – Spent over a minute trying to get another C2B
    Hands ripped, psyched myself out

  19. AdamP

    Front Squat
    Warm up- 95,115,135

    3x3x3
    155
    165
    175

    3 rounds of modified 10 chest to bar, 10 toes to bar
    Need to work on both of these movements

  20. BAston

    Front Squat 3×3: 200/205/210 (10# heavier than last time I did this)

    WOD: 5+3 rx’d (slipped off the bar a few times in the later rounds doing C2B. 6 rounds next time)

  21. Rekas

    Thursday WOD
    FS 3s: 150,160,170(pr)

    AMRAP – 4 rounds rx
    Grip was limiting factor – ripped in the third round 🙁

  22. Alice

    Front Squat 3s: 125-130-130
    10min AMRAP: 5 + 5PU + 5T2B

    modification: each round did 5 slow (3up/3down) wide-grip PU with band

  23. Darcy

    Wed OG:
    6 rounds NFT
    10 pull ups
    10 push ups
    20 empty bar lunges

    Thursday
    143-153-153 (the second set was ugly so I didn’t go up)

    4+6 C2B w 2 bands. Thanks for assisting Mickey!

  24. dtm

    For Time:
    25 front-rack lunges w/ 35# dbs
    25 over-head lunges w/ 35# dbs
    25 front-rack lunges w/ 35# dbs
    25 over-head lunges w/ 35# dbs
    *3 burpees at the top of each minute
    8:51

    Extra credit:
    Atabat L-sit (10 on, 20 off)

  25. Jess RP

    Front Squat: 88-93-98(PR!)
    WOD: 3+6, pullups were banded and quickly ceased to be chest to bar. Did the T2B though.

  26. chad

    Wednesday evening 100 push ups – 6:24
    Thursday FS triples – 215-230(pr)-245(pr)
    metcon: 5rx

  27. D-Nice

    Front squat triples: 120-125-130
    Holy carp my legs are still quite fatigued

    Metcon: 4+7
    Green and red band for pull ups
    Horizontal toe to bar subbed for t2b

  28. dtm

    “Miss Hanoi”:
    5 rounds for time:
    25 burpees
    25 abmat sit-ups
    25 deadlifts w/ 24kg dbs
    21:58

  29. dquat

    FS 3-3-3-3f
    255-265-275-285(2+f)

    tried to do amrap without coming off bar btwn c2b&t2b
    3+16 in 8mins and had to run. GRIPPY.

  30. Lina

    Thursday CrossFit

    Front Squat
    3-3-3 (103, 113, 123)

    Then, complete as many rounds as possible in 10 minutes:
    10 chest to bar pull-ups
    10 toes to bar
    Lina: 3+15