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Wed & Thurs, February 28th & 29th

27
Feb

Wed & Thurs, February 28th & 29th

Wednesday Olympic Lifting

1 Pause Front Squat + 2 Front Squats
1-1-1-1-1

3 sets:
50ft weighted walking lunge
200ft waiter’s walk

Thursday CrossFit

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Post rounds completed to comments.
Compare to 11/13/16.

38 Responses

  1. BAston

    Patrick AND Andy Duty at 6am, pretty great.

    Every 3 minutes for 5 sets: 5 unbroken thrusters / 20 second ass bike sprint for cals

    115/8
    125/7
    130/7
    135/6
    140/6

    50 GHD cash out

  2. D-Nice

    3 muscle clean + 2 front squat + 3 strict press
    33-55-65-75

    1 pause FS + 2 FS
    120-125-130-135-135
    Barely squeaked out the last FS at 135 the first time so kept the weight the same and tried to power through my sticky spots.

    lunges @ 20 – 26 – 26
    waiter’s walks all @ 35

  3. AllisonR

    1 Pause Front Squat + 2 Front Squats
    75-80-85-90-95 (fail)

    Monday WOD:
    10 rounds 1 power snatch + 3 overhead squats
    5:19sec @55lb

  4. LaurenMargaret

    Oly:
    1 Pause Front Squat + 2 Front Squats (1’s)
    105-110-115-120-120

    3 sets:
    50ft weighted walking lunge @12kg
    200ft waiter’s walk @16kg

  5. dtm

    OG Back Squat 5s
    185-205-215-225-235-245-255-265-275(3)

    Some strict ring-dips and double unders.
    I forgot how to count dubs.

  6. annagailite

    Yesterday WOD
    Row 2000m (7:56)
    Wall Balls 100 (50-30-20)
    10ring rows 10 pull ups
    20 push ups

    Tolal time 16:56

  7. Liz

    impressed by the brave souls that did yesterday
    oly
    FS complex 115-125-135-145-155
    weighted lunge w/2 db 20#, waiters walk with 1 db 20# – for quality

  8. Laura Polacek

    Front Squat
    90-95-100-100-100. Really trying to fix spaghetti knees

    Strict pull ups
    3-3-3-2-2

    Ring dips
    4-4-4-4-4

  9. AllisonR

    Thursday WOD
    4+10 @55lb could’ve gone heavier but trying to get better at not compromising my back

  10. JLee

    Thursday WOD

    3+10 @ 105#

    Didnt stare at the bar too much but only sets of 2 or 3 at a time by the end

  11. dtm

    Every 3 minutes for 5 Rounds:
    Max Kipping HSPU (13-10-8-7-6)
    16 Front Rack Reverse Lunges w/ 35# DBs

    3 Rounds
    Waiters Walks (3 apt laps/arm w/ 50# DB)
    20 Burpees

  12. BigTuck

    You know what is great about crossfit? The
    Community. You know what’s not great about crossfit? When The Community doesn’t show up to 6PM.

    Wod: 2+16rx.

    EMOTM:

    Max set banded pull-ups

  13. NCGillott

    1 Pause Front Squat + 2 Front Squats
    Final Set @ 175 (possibly 115-135-145-155-165-175?)

    3 sets:
    weighted stationary lunge – 25lbs DB each hand x 25 reps
    200ft waiter’s walk (down and back with each hand) 50lbs DB