Wed, Aug 23rd and Thurs, Aug 24th

Heads up, the Team Series starts on September 20th. Teams of 2 who register will take on two series of workouts across 2 weekends. These are fun so if you’re not out of town, sign-up!

Wednesday Oly

Today’s push-up count: 52

Snatch
2-2-2-2-2

Snatch Pull
3 x 2

Thursday CrossFit 

Today’s push-up count: 53

AGOQ Workout 1

For time:
100 dumbbell snatch
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. Dumbbell

20 minute time cap.

Post time or reps completed to comments.

Comments

  1. Helen on True Form 10:17 rx (much harder)
    12 min emom
    Odd 40 dubs
    Even 12 cal bike

  2. Looking for a WOD to do tomorrow? Try this one…

    “Village People” Part #1
    In a 5:00 Window…
    50/35 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    35/25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    20/15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

  3. Back Squat: 5×3 @ 185# (testing my knee, we’ll see how it feels later) / 10 ring push-ups after each set

    Press: 2×7 @ 95# / 2×5 @ 115# / 1×7 @ 95# / 20 GHD’s after each set (100 total)

  4. 6am OG Monday mainsite 170821 (@elove, what was your time?)
    5 rounds for time of:
    Row 500 meters
    135-lb. bench presses, 15 reps
    21:20rx (can easily imagine Cloudon or Patrick loving this one)
    7am OLY
    Snatch Dubs 95-105-115-125-135(f)-135
    Pull Dubs@165

    • 9am CF Gymnastics WOD
      A1: 10x 8 Ring Push Up w/turnout
      A2: 10x :30 Ring Push Up support hold
      A3: 10x 2 Ring Archer
      10am with Katie & Melissa 14:13rx
      27-21-15-9
      Cal Row
      KB 53/35
      OHS 75/55

    • 18 something…at 115lbs tho!

  5. am OG

    last Wednesday’s Oly –
    Push Jerk 3-3-3
    95-100-105
    Push Jerk + Split Jerk 3x(2+1)
    105 across
    Split Jerk 1-1-1
    110-115-115

    mixed in accessory work –
    ghd sit-ups: 20-20-30-30
    hip extensions: 15-15-20-20
    52 push-ups (15-15-12-10)

  6. 50-40-30-20-10
    Deads w/ 50# DBs
    Thrusters w/ 50# DB

    18:02

  7. snatch work: 50# before feeling uneven. working on shoulder stability overhead.
    snatch pulls: 70#

    saturday’s wod: 4rft
    500m row, 10 ohs 35#, 10 burpee over bar
    16:20

    80 push ups (760 total)

  8. LaurenMargaret says:

    Snatch (2-2-2-2-2)
    50-55-60-65-70

    Felt good so went for a 1RM @ 85 (pr)

    Snatch Pull (3 x 2)
    @90

  9. Tough to get workouts in this week but so far

    Monday
    5×5 deadlift at 265
    5×5 press at 115

    Today
    Modified the Tuesday workout
    25 Knee raises, 10 burpees, 12 cleans at 125
    Amrap for 20min, 3rds + 35
    can improve this one

    -60 push-ups

  10. Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    – 5 second pause at parallel
    – 5 second pause at bottom of squat
    – 5 second pause just above parallel (power receiving)

    Part #1 – Clean Complex @135
    5 Sets:
    Pausing Clean Deadlift + Tall Squat Clean
    (Drop the bar)
    2 Squat Cleans, performed as singles.
    On the pausing clean deadlift, we are pausing at (3) positions, with a (2) second pause at each:
    Pause #1 – Just off the floor (~3 inches)
    Pause #2 – Knee-level
    Pause #2 – Power position (mid thigh)

    7 min Emom 1 squat clean at
    165, 185, 190, 205, 225x 3

  11. Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    55-60-65-70-75-80-80 (from the floor)

    Part #1 – Clean Complex 40%-50% of 1RM C&J
    5 Sets: 60-65-75-75-75 (focus form and technique)

    Part #2
    7 min Emom 1 squat clean at
    75, 80, 90, 95, 100x 3

    “Village People” Part #1
    In a 5:00 Window…
    50/35 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

    4RD’s Rx’d

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    35/25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
    4RDs+8 Rx’d

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    20/15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)
    3RDS+3 Rx’d

    Accessory work:
    4×12 DB strict press 25lbs
    HSPU negatives
    Strict Pull-ups
    5-4-3-3-2
    Push-ups 52 (at home)
    20-20-12

  12. 1RM press for funsies
    75-80-85-90-92-95(f)

    Snatch doubles:
    75-80-85-90-95-100(1)

    15 pushups and decided I was too sore. 575 total.

  13. OG:

    Bench Press
    5×5 185#

    Back Squat
    4×3 215#

    Metcon:
    AMRAP
    6 DB lunges
    20 DUs
    Push PRess 115/85

    5 + 26. Ran out of gas before the PP’s on the 6th round.

  14. Ashley Moduno says:

    Snatch doubles:
    65-65-70-75-80

    Snatch pulls:
    90-95-100

    Partner wod with Ritchie!
    3 rounds:
    50 barbell thrusters
    50 synchro(ish!) bar facing burpees
    50 wallballs (20#)
    400m run
    33ish mins

  15. Oly
    7 Sets of 1 OHS
    (3) Pauses during the lift:
    35(3)-45(2)-55(2) (from the floor)

    Part #1 – Clean Complex 40%-50% of 1RM C&J
    5 Sets: 55-60-65-70-80 (focus form and technique)

    Part #2
    7 min Emom 1 squat clean at
    80, 85, 90, 100, 105(3)

    “Village People” Part #1
    In a 5:00 Window…
    25 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (65)

    4RD’s

    Rest 5:00
    “Village People” Part #2
    In a 5:00 Window…
    20 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (80)
    4RDs

    Rest 5:00
    “Village People” Part #3
    In a 5:00 Window…
    15 Calorie Row Buy-In
    Time remaining, Max Rounds of:
    3 Power Cleans + 3 Front Squats + 3 Push Jerks (90)
    3RDS+1

  16. did some of the OLY snatch

    Partner wod with Ashely!
    3 rounds:
    50 barbell thrusters
    50 synchro(ish!) bar facing burpees
    50 wallballs (20#)
    400m run
    33ish mins

  17. David Perlow says:

    227 @ 40#

    53 pushups

  18. 200 @25lbs

    Bad math this morning,so ignore the board 😜

  19. assbike sprints
    10x20s (100s off) @ 98% or 90-95rpm
    172c total
    Dear Lawd that was a burner. Thought 100rpm was the threshold but after first 3 started to blow up. Very vomy.

    where were my oly peeps?!
    solbro chest in everyone’s absence
    3×10 bench + 5 cluster singles @ 225x15s rest
    185,195,205
    db flies 3×10 @ 35lbs
    db pullovers 3×10 @ 50

  20. 5 rounds NFT:
    5 deads, 255
    10 strict t2b
    1 minute handstand hold

  21. Thursday 9am CF Gymnastics, simple yet effective
    20 Min EMOM
    1) 10 Pistols (alternating)
    2) 10 HSPU
    3) 10 Toe to Bar
    4) 10 Box Jump overs
    10am Thursday’s WOD
    245rx (db snatch in sets of 10, steady row and then just keep moving on the burpees, 45 sec for mu 3/2)

  22. All 150 Everything

    50-40-30-20-10
    Goblet Squats w/ 50# DB
    Push-Ups
    14:25

    931 total push-ups

  23. “Under Water”
    3 Rounds:
    50/35 Calorie Row
    100 Double Unders
    200 Meter Farmers Carry (70’s/53’s)
    5 laps at Metropolis 200m = 328 ft.

    17:35 Rx’d

  24. 30 Max pull-ups then..

    “Under Water”
    3 Rounds:
    50/35 Calorie Row
    100 Double Unders
    200 Meter Farmers Carry (70’s/53’s)
    5 laps at Metropolis 200m = 328 ft.

    17:26 Rx’d

    53 Push-ups (at home)
    20-20-13

  25. Thurs WOD:
    196 reps; 25lb KB

  26. metcon w/20#db and 2:1 pull ups and 2:1 strict dips
    247

    70 push ups (830 total)

  27. WOD: 237 w/ 40#DB (no 50#s left)

  28. 244 @ 40 and bar muscle up

  29. 216 RX

  30. 266 with bar moose instead of regular moose, dumbbell snatches are fast becoming my new favorite

    and I’m current with my push-ups! lots of beautiful push-ups in AK! 778 down, almost there!

  31. Straight from AK to the trop!
    224 @35#
    Beat.

  32. 241 rx

    53 push-ups ☑️

  33. Heavily Modified because I did not Dumbbell Snatch responsibly on Sunday…

    100 push presses @ 35#
    80 dubs
    800 m run
    40 knee push ups
    17:40

  34. Ashley Moduno says:

    225 rx but with a kb because we had a lot of tough ladies and i was slow to the rack!

    40 push ups

    Like, 38 abmat situps???

  35. 258 RX
    100 push ups 1300 so far
    100 situps

  36. 105 push-ups to get out of push-up debt (52+53)

    225 rx
    Super mental workout

  37. WED:
    CP 2 lap bike ride
    Distance: 12.56mi, time: 43:10, pace: 3:26min/mi, speed: 17.46mi/h.

    THU:
    232 @ 35lb

  38. 231 RX

    Only RX because i never got to the MUs..lol

  39. Swam about 500m at John Jay pool on 77th before I got disgusted and left. People swimming breastroke / doggypaddle in the fast lane…. Total chaos.

  40. 70 pushups, total 645
    Max DUs: 70
    Max Pull-ups: 10 PR

  41. 219 RX..
    53 PUs