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Wed, Oct 25 and Thurs, Oct 26

24
Oct

Wed, Oct 25 and Thurs, Oct 26

Heads up! This Saturday is our annual Halloween Throwdown! Represent your team and win points for showing up, crushing the WOD, and wearing a great costume!

Wednesday Oly

Snatch + Hang Snatch + OHS
1-1-1-1-1

Back Squat
5-5-5-5-5

Thursday CrossFit

5 rounds for time of:
25 kettlebell swings, 2/1.5 pood
25 abmat sit-ups
25 knees-to-elbows

Post time to comments.

Cash-Out
Hold a superman as long as possible in 5 minutes.

34 Responses

  1. Joe

    Oly:
    Snatch complex: 115-120-125-130-135
    Back squat: 225-230-235-240-245

    Snatch felt good at the end.

    Some bulg split squat accessory work with the red kB to finish

  2. LaurenMargaret

    OLY:
    Snatch complex: 60, 65, 65, 65, 70 (think heels and pull the bar back!)
    Back squat: 95, 100, 105, 110, 115

  3. Alice

    am OG:
    mobility
    10min hs walk practice

    Oly:
    Snatch + Hang Snatch + OHS
    90 – 95 – 100 (Fhang) – 100 – 100

    Back Squat 5s
    140# across

  4. JLee

    OLY w/ Derek

    Snatch complex – 105-110-115F-115-120F-120
    Back squats 5×5 – 215-225-225-225-225

    Doing Derek’s warm up Rx+

  5. Alice

    Thursday CrossFit
    4+56 — 1.5 pood and 20 K2E per round

    cash-out: surviving not thriving, somewhere between 3:00 and 3:15

  6. sallys

    Crossfit Palm Beach:
    4 rounds
    1 min max cal row
    1 min Russian KB swings (24kg)
    1 min plate pushes (45#)
    1 min SA DB carries (40#)
    1 min dragon flags

  7. Rekas

    3 + 54 with 1.5 pood, knees to elbows (not triceps coughmattcough) and sit-ups.

    btw taping your butt works for those of us that suffer from butt burn… 🙂

  8. dtm

    15 Min EMOM w/ 50# DBs
    Complete complex twice
    1 HPC/1 HSC/2 FS/2 PJ

    *Missed rounds 7, 11, 13.
    I completed the sandy rounds after the timer.

  9. johanna

    1 hang power clean + 3 press, followed by 3 hang power snatch + 3 OHS
    33-45-55-65-70
    then 1 hang power clean + 3 press, followed by 1 hang power snatch + 3 OHS
    75-80

    3 Rounds for time:
    25 KBS @16kg
    15 pushups
    Time: 9:19

  10. Lina

    Wednesday Oly

    Snatch + Hang Snatch + OHS
    1-1-1-1-1 (45,50,55, 55,55)

    Back Squat
    5-5-5-5-5 (105,110,115, 120*fail*, 115)

    1. Lina

      Thursday CrossFit

      5 rounds for time of:
      25 kettlebell swings, Lina @ 20kg
      25 abmat sit-ups
      25 knees-to-elbows Lina: some rx some L raise
      Time: 24:20

      Cash-Out
      Hold a superman as long as possible in 5 minutes Lina: 2 minutes and a half

  11. dquat

    shoulder/thoracic mob
    had a plan to build up to a 20rep bs but wasn’t feeling it, built up to moderate 7rep box squat
    225,235,245,255
    split squats 3×6 @ 135
    alternating arm kb bench @ 2pd
    db flies @ 25lbs