Call Us: 646-918-6500

Wednesday, August 17th

16
Aug

Wednesday, August 17th

Strength

Deadlift
3-3-3-3

Conditioning

Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

Jump to a bar beyond your reach.

Post all loads and rounds completed to Comments.

Oly Session

Snatch
20 Minute EMOM

0 Response

  1. Liz

    It’s hot. It’s humid.
    Solution?
    Lisa and I are going to the beach this Saturday! Wod at 8:30, Train at 10:45!
    Everyone’s invited!

  2. BAston

    Subbed Monday’s front squats for deads this morning:

    6+2 rx’d (bodyweight: 177 lbs this morning – yes, I used the 1lb plates and Rob made fun of me).

    Wod: 1 + 27 rx’d (very frustrating, MU’s weren’t there at all today).

  3. robseda

    DL up to 285 – easing back(x2) into it
    5+3 rx
    Snatch up to 145
    Tabata hollows
    Baston I fully support the 1 pounders for honesty

    1. Matt

      I told Mel I would snatch, but my wrist really wouldn’t have it
      Snatch Pull 3’s on the Minute
      95-125-125-145-145-165-165-175-175-185-185-185×7

  4. Melanie

    Snatch
    63(2)-68(2)-73(2)-78(2)-83(2)-88(2)-93(2)-98(3)-103F-103-103F-103(extra to finish on a win)

    Snatch DL
    103(3)-113(3)-123(3)-133(3)

    Metcon: 4+16 w/ burpee pull-ups
    Last round of pull-ups w/ a swing

  5. Rich S

    DL 235/255/275/280, I wrote 285 on the white board by mistake, I was wrong. Can someone change it to 280 please?
    1+28 Rx

  6. dtm

    Deads: 275-275-285-295

    1+25 Rx

    Biceps curl madness with Matt and Chad

    60 GHDs

    Heaviest I’ve picked up for reps in a while and my back felt good. I wasn’t going to do the WOD Rx but YOLO and my biceps are bigger than Jon’s after that cash-out.

  7. johanna

    Press instead of DL 65-70-75-80
    WOD: 5+27 with burpee pullups even though I started with C2B but those fell apart very quickly

  8. Tapout

    Smolov Jr Day 2
    5 x 7 @ 93#

    Oly
    20 Min EMOM Snatch
    53×3
    58×3
    63×6
    68×3
    73×4

    Yes, it doesn’t equal 20.

  9. Kim

    Oly Snatches
    Started @ 63, made it to 113# & tied my PR
    Attempted 118# 3x, no dice

    Loved hanging with Coach Melsie this evening! Great class!

  10. 325 – 335 – 345 – 355 on the Deads

    4 + 4 scaling the MUs to a Burpee + Box Jump + Jumping and getting my torso on the bar and then muscling up

    Stayed for OLY

    worked 75 to 135 on the Snatch. Thanks Mel for the coaching and videos. Form didnt look to good today

  11. dquat

    sumo dl 405,425,445,455 – took a few heavy sets to get everything warm/firing but all working sets felt good.

    3+26rx – bmu’s felt like i had an extra 20lbs on.

  12. Minna

    Come do Ctossfit they said, it will be fun they said. And it was awesome!

    DL triples
    215, 225, 235, 245

    4 scaled rounds – still trying to understand muscle ups and get over my fear of heights. 😁😊

  13. OLY at 7:30. 20 minute EMOM Power Snatch.
    65 (2) – 70 (3) – 75 (3) – 80 (3) – 85 (3) – 90 (3) – 95 (2) – 100 (1, PR?)

    Nursing a knee overuse injury so no full squatting for me until the pain goes away. Felt good to be back at the ‘Trop. And really good to feel like I have not lost all of my upper body strength.