Sunday, January 29th

Reminder: There are two CrossFit WODs today, one at 10:30 and one at 11:30. Open Gym is from 12:30 to 2:00pm.

Oly Session

Snatch
1RM, then
5 min EMOM @ 75%

Clean & jerk
1RM, then
5 min EMOM @ 75%

CrossFit Session

16 Rounds, Alternating With a Partner
Row 500m

Allow 30 seconds for transition time.

Compare to 8/19/16.

Comments

  1. El Capitan says:

    Assault on Fran anyone?
    21-15-9 Reps for Time
    Thrusters (135/95)
    Chest-to-Bar Pull-Ups
    Assault Bike (Calories)

  2. Equinox Lincoln Park Chicago

    Cash in:
    100 cal assault bike for time – 7:13 (this was more about focus than conditioning – can definitely improve on this)

    Wods

    Pre rehearsal workout

    For time
    20 OHS
    100 DU
    15 OHS
    75 DU
    10 OHS
    50 DU

    OHS 95 lbs

    7:14 (compared with Aug 4th 9:34 min)

    18-15-12-9-6
    Ass bike Cal
    95 lbs Push Press

    10:05

    Mobility stuff in between

  3. Oly 63# snatch up to 108# c&j

    1:58
    2:03
    2:02
    2:05
    2:08
    2:08
    2:07
    2:05

  4. Avg pace 1:59.1
    This should predict your 2k test pace!

  5. Oly
    Snatches up to 113, EMOM @ 83
    Cleans up to 123, EMOM @ 100

    WOD – Paired up with Melissa
    Total: 39:13

    My rounds:
    1:47.9
    1:51.1
    1:52.5
    1:59.0
    1:55.6
    1:55.1
    1:57.5
    1:56.8

  6. EWOD
    5 Rounds
    Run 800M every 6 minutes
    2:52/2:54/2:57/3:02/3:04/DEAD

  7. Snatch: 155; emom at 120
    Clean and jerk: 235 🇵🇷; emom at 185
    3 rounds max pull-ups then dips with a chain,
    13-10-7
    15-15-10 got lazy

  8. 1:40
    1:43
    1:43
    1:44
    1:43
    1:44
    1:41
    1:36

    PR by 3-4 seconds on average, wooey!

  9. 37:59 with Matt

    1:53.5
    1:56.3
    2:01.5
    2:08.2
    2:06.1
    2:04.5
    2:04.3
    2:07.3

  10. Melissa TruHero says:

    Partnered with Kimmie
    I progressively died. Kim did great!

    1:54.8
    1:59.6
    2:01.5
    2:03.0
    2:04.3
    2:04.4
    2:04.0
    2:02.6

  11. OLY
    Snatch: 65# haha
    C&J: 145# (pr)

    Rowing
    1:59.5 avg

  12. 2k row – 6:45.7 (pr!). Still can’t catch the cloudon

  13. Ring MU work:
    Did a bunch of single and doubles without failing. Tried a few triples with no luck. Few more singled to work on form.

    Bar MU work:
    Got up to 4 in a row. Did some strict PU/Kipping PU/C2B/ MU combos.

    Some ass bike & GHD’s to finish up

  14. Oly
    Snatch: 100#, EMOM at 85
    C&J: 125# (first time ugly, second time less ugly), EMOM at 95

    Rowing (paired with Ada)
    1:55.1
    1:59.9
    2:02.5
    2:01.6
    2:02.0
    2:02.9
    2:00.4
    1:59.3
    [by far the most consistent and low I’ve ever been in 500m repeats]

  15. WOD: Rowing
    1:35.3
    1:46.6
    2:00.0
    1:58.1
    2:00.3
    2:04.4
    2:01.7
    2:01.3
    Did too much in the beginning. Should have slowed a little and saved the energy to be more consistent throughout and stay under 2mins each round.

  16. OG Back Squat – 135(5)-155(5)-175(5)-190(5)-220(5)-250(5)pr

    15-12-9 reps for time of:
    135-lb. thrusters
    Muscle-ups
    14:17rx (tore both wrists in false grip in round of 12)

    1 min max cal-24

  17. El Capitan says:

    OG front squat
    275(3) 295(3) 305(3) 310(3) p.r.

    Assault on “Fran”
    Thruster & C2B & Bike
    21-15-9 @135 with Assault bike calories
    Bike was basically me trying to recover and catch my breath
    11:37 Rx’d

  18. Snatch: worked up to 93! A little rebend on the shoulders but sooo happy to be getting back up there!
    Emom @ 83lbs

    CJ: worked up to 118lbs – these felt heavy today
    Emom @ 93lbs

  19. Snatch – up to 78
    C&j – up to 108

    Wod
    I didn’t track my rounds. Fastest was 2:02, slowest 2:19 (I think)
    42 something
    🐢🐢

  20. 8 rounds of 500m row with rest equal to last row time, damper set at 10:
    154.4
    154.7
    157.0
    158.1
    205.2
    202.7
    201.8
    204.8

    Last 4 rounds focused mainly on form and not speed. Very happy with form.