Wed, April 19th and Thurs, April 20th

Wednesday Oly 

Hang Squat Clean
1 rep max

Jerk
5×2

Thursday CrossFit

“All The Way Uptown”
20-18-16-12 reps for time:
One arm kettlebell thruster (24kg/16kg)
Pull-ups

(Split the thrusters 10 right & 10 left, 9&9, 8&8, 6&6)

*After each round:
100′ Walking Lunge

Post time to Comments.

Comments

  1. Hang clean: 225# (pr)
    Jerk doubles: 155-175-185-190-195

    Annie: 7:58 rx

  2. Oly

    Squat Snatch
    105
    115
    115
    135
    155
    155
    155
    155
    155
    155
    155
    175-failed

    Jerk
    95-2
    95-2
    95-2
    135-2
    135-2
    135-2
    135-2
    135-2

  3. OLY
    Hang Squat Clean (from above the knee)
    105 | 115 | 120 | 125 | 130 | 135 | 140 F | 140 * | 142 F
    * 15# PR

    Split Jerk Doubles
    105 | 110 | 115 * | 120 F 2nd jerk | 120 F 2nd jerk
    * PR

  4. Hang Clean 1rm – 245 (Puerto Rico)
    1 & 1/4 Squat 3rm – 245
    35lb DB Shrugs 4×10

  5. Hang clean: 245; couldn’t stand up 255 today
    Behind the neck strict press(2):
    125-135-135-125-125
    1&1/4 FS (3): 235; 245(2) 😔
    10-9-8…2-1 strict pull-ups: 4:15
    45 sec rest into same rep scheme for strict dips- that blew up in the round of 7 so just finished the 55 reps for time
    4:13

  6. AllisonR says:

    Hang clean: 95lb
    Jerk: Only in this moment did I realize I didn’t do 5×2 but found my 1 rep max instead. My 1 rep max is 95lb.

    50 GHD sit ups

  7. HSC: 108#
    Jerks: 63-73-78-83-93(F)-88

  8. Hang Clean: 200# (I think this is a PR, don’t remember ever going for a 1RM). Def had more in me but was happy with that today.

    Jerk: 225# (got 1 rep at 230 and stood around too long before going for second rep).

  9. HSC: 118# (PR)
    Jerk: 98 across

  10. LaurenMargaret says:

    Hang Squat Clean
    85-95-105-105-110-110-115-115-120-120(PR)

    Jerk
    90-90-95(2 attempts)-90-95

    • LaurenMargaret says:

      Thursday WOD “All The Way Uptown”
      20-18-16-12 One arm kettlebell thruster & pull-ups, then 100′ walk lunge

      15:46

      *12kg kettlebell, two med bands pull-ups

  11. 5 Rounds every 3 min
    10 Farmers Lunges 24kg dbs
    8 Front Squats 24kg dbs
    10 Jump Squats

    Waiters walks for funzzies

  12. Fhixtreme
    AMRAP 15 min
    6 dumbbell hang cleans #25lbs
    12 rack lunges (double count)
    6 T2B unbroken 😉
    12 Burpees
    6+12 Rx

    OLY OG
    Hang Squat Clean
    110-115-120-125-130-140-145 PR!
    Jerk 5×2 worked at 80%
    90 across

    Accessory work:
    50 strict pull-ups for time
    9:18
    10 sets 5 reps each time
    (judge by 3rd grade student at work)

  13. PM OG: “All the Way Uptown”
    9:41 rx
    – Not enough breathing on the thrusters, took away my pull-ups… if you can do those thrusters without holding your breath in the hole, you’ll keep your heart rate under control and have more gas for the pull-ups.

    Accessory: Theraband face-pulls w ext rotation, these feel good, I’m gonna do these more.

  14. Mickey K says:

    6 A.M. Open Gym
    Tuesday make up “Annie on a Boat”
    24:21 (GHD sit-ups)

    7 A.M. OLY
    Hang Squat Clean:
    1RM 225
    155,165,175,185,195,205,215,225,235(f)
    Jerk 2-2-2-2-2:
    175,185,195,195,195

    8 A.M.
    Tomorrow’s WOD “All The Way Uptown”
    8:21

  15. Strict press 3s
    135,145,155,165,170,175 p.r.
    Push press 1 rep max
    185,205,225,245,255, 260 p.r.

    “Crowbar”
    AMRAP 4:
    18 Power Snatch (75/55)
    18 Burpee Pull-ups
    Max Calorie Row
    Rest 4:00
    AMRAP 4:
    15 Power Snatch (95/65)
    15 Burpee Pull-ups
    Max Calorie Row
    Rest 4:00
    AMRAP 4:
    12 Power Snatch (115/80)
    12 Burpee Pull-ups
    Max Calorie Row

    1st Amrap 26 Cals
    2nd Amrap 21 Cals
    3rd Amrap 23 Cals

  16. Oly with Ms Rekas
    Hang squat clean singles
    113 – 123 – 133 – 143 – 153

    Split Jerk doubles
    103 – 108 – 113 – 118 – 123

    Good times all around!

  17. 10×5 deadlift 122#. Way harder on the shoulder than I thought.

  18. Bench Press 125-135-145-155 PR

    3 Rounds for time
    30 Double unders
    20 Chest to bar pull ups
    10 cleans @ 115

    16:25

  19. 13:55 20k kb.

  20. 19:20 20kg banded pullups

  21. 20:07 Rx
    All time spent on pull ups 😞

  22. 12:43 rx
    Strict pull-ups

  23. 14:15 @ 20KG

    single arm KB thrusters … what a nifty movement

  24. 14:15 rx
    Gassed 🍑💨

  25. mobility
    5 min A/B – easy nose breathing pace
    +
    PVC PAILS/RAILS – Shoulder Flexion Sequence
    +
    3 sets:
    A1. Frog Stretch: 60 sec focusing on groin/adductors
    Rest 30 sec
    A2. 10 Deep Breathes in bottom of OHS Position w/ Barbell
    Rest 1 min
    +
    3 sets:
    B1. Single Arm KB OHS @ 1.5pd: 6 reps/side
    Rest 1 min
    B2. RNT OHS: 10 reps @ 3030 tempo
    ( explanation https://www.youtube.com/watch?v=KQJzv8r7cV0 )
    Rest 1 min
    *Moderate load KB here working positions
    +
    C. OHS @ 3211 tempo: 5 reps x 3 sets; rest 2-3 min b/t sets 135,140,145,155x
    *Warm up barefoot. Increase load slightly each set. Small jumps in weight. More positional focus than loading.
    +
    3 sets if time:
    Prone PVC Pass Throughs: 5 reps w/ 1-2.5# plate
    Rest 30 sec
    Cossack Squat: 8 reps/side – slow & controlled
    Rest 1 min

  26. AllisonR says:

    16:20 ish. 12kb and skinny red band

  27. Wednesday
    OG Oly
    Hang Clean: 130
    —got cleanly under 135 twice, out of the hole once, fully stood up nonce
    [120-130-125-125-130-135F-135F]
    Jerk Werk 2s: 105-105-105 (very iffy/painful shoulders, so dropped down for 3s at 95)

    at the residence: substantial shoulder mobility with a lacrosse ball. more of this.

    Thursday
    “All the Way Uptown”
    12:20 rx

  28. “All the Way Down in Gramercy”:
    20-18-16-12 reps for time:
    One arm dumbbell thruster – 24kg
    One arm bent-over row
    40 walking lunges after each round

    10:47
    I like single arm thursters, put it in the rotation!

  29. Wed OLY @ OG

    Hang cleans – 105,115,125,135,145(HHPC)haaa [Thanks Kim for all your cheers and giggles last night!]
    Jerk Dubs – 85,95,105,115,125 (split jerks cuz I hate ’em)

    Thursday WOD
    16:27rx (Pull-ups were the limiting factor)
    kb thruster halves (each arm) unbroken (10/10,9/9,8/8,6/6)

  30. Oly 2 power cleans EMOM for 12min
    155(2) 175(2) 195(2) 215(2) 235(2) 245(1) 255(1)

    “SPF 400”
    10-8-6-4-2:
    Bench Press (135/95#)
    Strict Pull-ups
    400 Meter Run
    2-4-6-8-10:
    Bench Press (135/95#)
    Strict Pull-ups

    10:59 Rx’d

  31. Oly 2 power cleans EMOM for 12min
    83(2)-88(2)-88(2)-93(2)-98(2)-103(2)

    “SPF 400”
    10-8-6-4-2:
    Bench Press (135/95#)
    Strict Pull-ups
    400 Meter Run
    2-4-6-8-10:
    Bench Press (135/95#)
    Strict Pull-ups

    18:52
    Rx weight/kipping pull ups BC id still be doing this wod 2 hours later

    No back pain!

  32. 16:21
    20 lb dumbbell for thrusters
    Skinny and medium band together for pull-ups.

  33. 9:58rx
    3×15 Reverse Hyper & GHD Sit Ups
    5×5 hand release hspu to one abmat

  34. 15:01 with 30# wallball goblet
    not time for wall balls yet.

  35. 15:39 @16kg

  36. Michele Adler says:

    Modified Uptown for Bad Knees:
    12 kg KB strict press (10-9-8-6 per arm)
    Pull-ups green + small red band
    Calories on bike (10-9-8-6)

    5 x 15 sec pull-up holds on top
    Back stretching

  37. 10-9-8-6

    HPC @ 135
    Pull-ups

  38. Wed: 5K CP run @ 25:04min
    Thu: 4+18 @ 16kg w/banded pull ups (single red band)

  39. sassypants says:

    14:22 rxd
    So it turns out I hate kettlebell thrusters as much as I hate barbell thrusters.

  40. Wednesday OG:
    Annie on a boat: 27:53. the boat sunk.

    OLY:
    Cleans: 145-155-165-170
    Jerks (x2): 125-145-155-155-160

    Thursday WOD:
    13:39 Rx

  41. Melissa TruHero says:

    Thursday
    Lunchtime strength training at globo gym

    PM: “Annie’s on a Boat” 1/2 the dubs
    50 dubs
    50 cal row
    50 sit-ups
    40 dubs
    40 cal row
    40 sit-ups
    30 dubs
    30 cal row
    30 sit-ups
    20 dubs
    20 cal row
    20 sit-ups
    10 dubs
    10 cal row
    10 sit-ups
    24:16
    – dubs started clicking only when my arms were fully extended (not bent) and also was less stress on my shoulders 👍🏽

  42. Thursday WOD: 16:02 @ 12kg & banded pull-ups

  43. Hang squat clean:
    115-125-135-145-150(f)
    Bad fail where I jammed my wrist so stopped there.

  44. 16:24 strict pullups

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