Wed, May 3rd and Thurs, May 4th

2
May

Wed, May 3rd and Thurs, May 4th

Take note! The gym will be closed on Saturday for the USAW certification class.
Sunday’s schedule will be limited to one morning EWOD and evening open gym.

Also, GUYS’ NIGHT and LADIES’ NIGHT is Thursday at 7pm!
See you fellas at Heidelberg; Ladies, enjoy your workout and wine!

Wednesday Oly

Snatch
10 min emom

Snatch pull double
10 min emom

Choose one weight for each emom and stick with it.

Thursday CrossFit

6 9 12 9 6 reps for time:
Burpee over the bar
front squat, 185/125
strict pull-up

Post time to Comments.

Extra Credit

2 rounds:
1:00 Handstand hold
20 Handstand shoulder taps

54 Responses

  1. johanna

    Ladies WOD and Wine night is back! Thursday at 7pm, join us for a ladies only WOD followed by wine and food. We are asking you to bring either a bottle of wine or food to share. We can also order more food if needed. See you then!

  2. sallys

    Fran Rx 8:58 (first time Rx)
    Cardio was limiting factor. Def need to get back to 4-5x workouts a week!

  3. Joe

    Yesterday:

    Fran: 6:54 rx
    Not a pr. Probably a 6 am pr though

    Cashout: 50 push-ups (10 on the Min)
    Save something for the strict pull-ups tomorrow

  4. johanna

    6am…
    Wendlers Cycle 2 Week 1
    Back Squat 137×5, 158×5, 180×12
    Bench 82×5, 95×5, 107×12
    10 min Snatch EMOM 95×2, 100×8

  5. BAston

    Main site wod from Monday

    7 rounds
    21 strict press @ 75#
    21 back extension

    5 rounds in approx 18:30 (clock issue)

    **Thanks for doing this with me, Darcy

  6. robseda

    2 rounds for time:
    20 front squats 225#
    7 legless rope climbs
    12:57

    Oly snatch emom: 125#
    Snatch pull emom: 155#

    5 sots press supersets 35(2×5) and 45(3×5)

  7. Mickey K

    OLY
    Snatch x 1, 10 min EMOM
    155-155-155-155-155-165-165 (no full depth)-165-165-165
    Snatch Pull x 2, 10 min EMOM
    200 across

  8. Matt

    Oly
    Snatches at 185, failed 5/10, yeesh, needed more coffee
    Pulls at 215

    CrossFit.com Monday 170501 with Mickey
    7 rounds
    21 strict press @ 75#
    21 back extension
    23:21 rx

  9. dtm

    Every 90 seconds for 10 rounds:
    Max reps strict press with 50# dbs (7/6/5/5/5)
    Max L-sit (39/32/25/22/20)

    Underwear extra credit:
    50 Hollow rocks
    50 push press w/ 35# dbs
    4:26

  10. LaurenMargaret

    OLY
    Snatches at 65, failed 1 and 5 (not a great day for snatches, very frustrating)
    Snatch pull double: 95-95-85-85-85-85-85-85-85-95

    1. LaurenMargaret

      Ladies Night Partner version of Thursday’s WOD (w/Allison)
      40 Burpees over the bar
      40 Front Squats @75
      80 Pull-ups (kipping w/ one medium band)
      40 Front Squats @75
      40 Burpees over the bar

      16:25

  11. El Capitan

    With a running clock, 5 Rounds…
    CFNE
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    135, 155, 175, 195, 205 (failed the split jerk)

    This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods. This will have your heart rate racing. The push press will be the limiting factor in this complex. Give it a go.

  12. Alice

    OG
    Wendler’s Cycle 2, week 1:
    —Back Squat – 142×12
    —Bench Press – 85×11

    OGOly
    Snatch 10min EMOM:
    — 90×2-95×8 (one F in fourth minute with immediate redo)

  13. JoJo

    Fhixtreme 6am
    KB complex
    “You go I go” every 40 seconds 12RD’s
    5 DBL KB Dead clean
    5 DBL KB Swings
    5 DBL KB Thrusters 18/14

    4 RDs for time 14 min time cap
    20 Alt DB snatches 35/25
    6 Burpee over DB
    20 Front lunges single count
    6 Burpee over DB
    3 T2B (top of every min)

    12:15 Rx

    With a running clock, 5 Rounds…
    CFNE
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    75-85-95-105-110

    Accessory work:
    10 min EMOM 10 ring dips
    10-10-10-10-10-10-8-5-4-5

  14. AllisonR

    Monday’s WOD
    Deadlift: 155-155-155-155-155
    Wall balls: 3 rounds with one break in each round @14lb and then last 2 rounds used the 10lb ball and went unbroken

  15. D-Nice

    OLY
    snatch singles @ 65# (10 and 11 were 70#)
    I didn’t fight to save any iffy ones… I just dropped and tried again. Lots of focus on perfect bar path.
    snatch pull doubles @ 100#

  16. JLee

    17:40 with 135# Hips were so creaky this morning, really meh on the front squats. On the other hand the burpees were pretty fun. Yes, fun.

    Thanks for the pic, reruns are just as good

  17. Rekas

    Thursday WOD
    18:40 @ 125#

    Got through the first round of 9 pull-ups w/no bands; Added 1 & then 2 skinny red bands for the remaining strict pull-ups.
    Minor band malfunction along with some yelling – 6am knows what’s up

  18. dquat

    5 min A/B – Moderate but conversation pace ~ 60r ~ 59c
    +
    A. 3 sets:
    SA Ring Hang w/ Feet assisted: 30 sec/side w/ Deep breathes
    Reverse Plank Hold w/ Feet in Rings: 10 sec hold + 10 sec @ end range
    Stall Bar Shoulder Flexion: 30 sec stretch + 10 sec contract + 30 sec stretch
    +
    B. EMOM x 9: misread this as 9x. So turned into a 27m EMOM. Evil.
    Min 1 – 30 sec Lateral Duck Walk (15sec left,15 right)
    Min 2 – 30 sec 36in box jump (bad math did 32)
    Min 3 – 30 sec Bottom of OHS Hold w/ Barbell w/ deep breathes
    +
    C. Bretzel Stretch: 45 sec/side x 3 sets
    +
    D. SA OH KB Walking Lunges: 10 steps/side x 3 sets; rest 2 min b/t sets – @ 2pd
    +
    3 sets:
    E1. Wide Grip Hanging L-Tuck Hold: AMSAP (flexing only at hip, not rounding lower back) ~1m,1m,45s
    Rest 1 min
    E2. KB Goblet Squat @ 3333 tempo: 8 reps – focusing on good stretch in hips & ankles ~ 1.5pd
    Rest 2 min

    100pushup cashout
    4:46

  19. dtm

    6 9 12 9 6 reps for time:
    Burpees
    Hang squat cleans 24kg dbs
    Bent over row (each arm) 24kg db

    12:24

    HS Holds – CHECK.
    No taps, I need a spot to give those a try cause I iz scared.

    Curls for funzzies

  20. David Perlow

    Thursday WOD: Time capped at 20:00 @ 115#. Got to 5 pull-ups in 2nd round of 9. Strict pull-ups were limiting factor, switched to thin red band during round of 12.

  21. JoJo

    Thursday WOD
    6 9 12 9 6 reps for time:
    Burpee over the bar (lateral jump)
    front squat, 185/125 (Unbroken)
    strict pull-up (6: 3-3) (9: 3-3-3) (12: 4-4-4) (9: 3-3-3) (6: 5-1)

    13:18Rx

    Extra Credit
    2 rounds: HARD!!!
    1:00 Handstand hold
    20 Handstand shoulder taps

  22. Melissa TruHero

    Participating in a focus group tonight so won’t be able to make the Ladies’ night unfortunately. Someone be sure to take pictures at both events….don’t make me assign photogs! 😉

    Globo gym lunchtime wod

    -1000m row
    -5×10 back squats @ 95# with sets of curtsy lunges and reverse lunges/leg lift in between sets
    -3×10 pull-ups on the assisted pu contraption + 3×5 dips

    -Abs – 3 rounds of:
    :30 flutter kicks in hollow hold with 12kg kb overhead
    :30 sit-ups with 12kg kb
    :30 supermans
    :30 alternating jackknife
    1:00 rest

  23. robseda

    Legs/body a little tired from FS yesterday/life/sand
    Did BS instead at 185, cleaned the bar to the rack at the beginning of each set because burpees. Everything else as rx. 9:58

    Guys night fly by .5 liter whole milk: rx+
    Missed the pork knuckle = fail
    Soccer post milk: tbd

  24. johanna

    Ladies night:
    Partner wod turned triplet with Sass and Mel
    60 Burpees over the bar
    60 Front Squats @115
    120 pull-ups (kipping)
    60 Front Squats
    60 Burpees
    23:03 FUN!!
    Thanks for coming out ladies!

  25. dquat

    Strengthy aerobics
    5×5
    3mins assbike @ 80-85%
    +
    90s to do 5 weighted pu @maxweight unb

    63r – 44c per rd – 220c total
    wpu @ 2pd