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Wednesday/Thursday, October 19th and 20th

18
Oct

Wednesday/Thursday, October 19th and 20th

Heads Up! The Shoulder Mobility and Movement Workshop is Thursday, 7pm to 9pm. Buy tix here, cash only day of. Also, make sure your costume is ready for the Halloween Throwdown on Oct 29th.

Wednesday Oly Session

Snatch
1-1-1-1-1-1-1

Thursday WOD

2 rounds for time:
30 back squats, 135/95
15 pull-ups
30 power cleans, 135/95
15 pull-ups

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  1. Tapout

    Mondays WOD
    30 Dubs – 15 Box Jumps – 30 Dubs – 9 Power Cleans
    7:56 subbed 60 singles

    6am it was fun while it lasted

  2. dtm

    4 Rounds:
    15 strict pull-ups
    15 knees to elbow

    Metcon
    800M run
    2:56

    I will not be doing any additional pull-ups today.

    1. dtm

      Thursday’s WOD: 23:35 w/ ring dips swapped for pull-ups

      Birthday WOD:
      31 bar facing burpees
      10 bar muscle-ups
      20 OHS @115#
      19 bar facing burpees
      85 calorie row
      16:35

      At least 5 failed BMUs, I wanted to do OHS @135# but not after the WOD, the row sucked, I heart burpees more than cake.

  3. elizabeth

    Saturday WOD
    10 lunges @ 55lbs
    10 push ups
    10 hang clean squats @55lbs
    10 burpees
    Run around the block
    3x in 18:52
    That was exhausting!

  4. elove1

    For time:
    750 m row
    21 front squats, 115
    500 m row
    15 front squats
    250 m row
    9 front squats
    – 11ish, clock malfunction

  5. Vishal

    Oly: 145#(pr) – had to walk forward to keep balance at the top of the lift.

    Oly Progressions: 95-105-115-125-135(f)-135-145(f)-145(f)-145(f)-145(f)-145

    39 GHD Situps (3 sets of 5 & 3 sets of 8)

    Worked on kipping HSPU, DU, & Muscle ups

  6. Jason

    Modified Thursday’s WOD @ school gym
    135# BS x 30
    15 pullups
    135# PCx15
    15 pullups
    135# BSx20
    15 pullups
    135# PC x 15
    30 Lat pulldowns @ 10 (surprisingly difficult to determine how many #s that is)

    ~ 30 mins but not really for time because of wait times for pullup bar at the ONE pullup bar

  7. BigTuck

    21-15-9

    Kbs 32
    Ab-mat sit-ups
    Ohs 95lbs
    Ab-mat sit-ups

    9:50ish. Clock reset with 5mins and Matt had
    To start it over.

  8. Melissa TruHero

    Wednesday OG
    Snatches on snatches
    53(5)-63(3)-68(2)-73(2)-83(1×2)-88(1×7)-93

    3 rounds: 20 Ghd sit-ups/10 hip extensions

    Crossfit.com wod
    3 rounds of:
    5 min running (did 800m run ~4:15)
    5 min rest

  9. Bryguy

    Skill Work:
    4×3 Ring muscle ups with band (red)
    10 minutes of parallel bar to handstand progression work.

    Oly: 120#

  10. Ron

    17:45 @ 115. This one was spicy – got dizzy a few times.

    I left my watch there near the tape, if someone sees it, please put it in the office. I will pick it up tomorrow morning.

  11. Bryguy

    Active rest day.

    10 minutes of stretching
    10 minutes of bridge progression work
    10 minutes of pistol squat progression work

  12. elove1

    Is it wednesday or thursday? Wheres my flux capacitor?

    a) Fo’ time:
    100 strict pullups – 13:24

    b) Rowing pyramid for meters:
    2 min – 572m
    3 min – 829m
    4 min – 1095m
    3 min – 848m
    2 min – 593m
    Rest exactly 2 min btw intervals, courtesy of concept2.com wod