Wed, Feb 1st and Thurs, Feb 2nd

Heads Up! This Saturday from 9:30am to 11:30am is our partner throwdown! Don’t be late, and make sure you’ve got a partner in advance, otherwise one will be assigned to you.

Wednesday Oly

Perform 7 reps of the following complex:
hang clean + jerk + front squat + clean

Thursday CrossFit

15-12-9 reps for time of:
135/95-lb. thrusters
Muscle-ups

Post time to Comments.

Comments

  1. Oly up to 190#
    Squat triples up to 235#

    Legs.

  2. Oly:

    Worked up to 175#, failed 180# (Hang clean / Jerk / Front Squat were fine, the last clean was the problem)

    Some ass bike and GHD work.

  3. Worked on overhead squats: 5 sets of 3 reps @75lb
    Pull-ups: banded

  4. OLY:
    95-100-105-110-115-15-120 (failed miserably)
    But a PR for me at 115 strength and technique coming along.

    OG later today… who’s with me? Let’s goooooo

  5. Did oly yesterday, worked up to 215, failed at 225.

    50-40-30-20-10
    Ass bike calories
    GHD sit-up
    – 19:25 total, first 50 cals in 3:14. Yummy in the tummy.

  6. OLY:
    75-105-140-140-150-155-160-160 (failed tng Clean)

    After two months practicing today I finally succeed at a full muscle up. First because I had to get strength on my wrist with the false grip and when I had enough strength the problem was the technique. Thanks Matt!

  7. Oly worked up to 88# feeling it come together

  8. OG Oly:
    up to 120#
    [105-115-120-115-115-115-105]

    then,
    50-40-30-20-10
    ghd sit-ups
    25-20-15-10-5
    assault bike cal
    —16:00 or so. gross. legs.

  9. Oly up to 185#s

  10. Monday’s Workout
    Ladder Burpee

    BS @ 113# = 4+9
    Press @ 63# = 5+8
    DL @ 133# = 5+10

  11. A) 5 Rounds:
    20 Deficit Push-ups
    Max L-sit (28/20/24/21/20)

    B) 3 Mile run with BRU
    Middle mile in 6:14

  12. El Capitan says:

    Push press singles
    225,235,245,255,260(f)

    Oly 1 clean + 1 hang clean + split Jerk
    205,225,235,245,255,260

  13. So sore from squatting for the first time in 7 weeks this monday.
    The cure for sore legs is more squats though.

    Yoke bar squats
    5 reps at 60, 70, 80#
    5×5 @ 90#

    PR on shoulder mobility today. I TOUCHED THE FLOOR WITH MY ARM OVERHEAD I AM SO EXCITED!

  14. Push press sets of 3
    Worked up to 128 – PR!!

  15. BS: 5×3. @165#
    Oly complex worked up to 93#

  16. OG PM
    10 min of straight up mobility
    10 min EMOM 10 GHD sit-ups (100)
    10 min EMOM 2 HSPU (20)
    40 min of trying to get muscle-up false grip
    Muscle up 40 JoJo 0

  17. OG:

    5×3 Tempo OHS 135 —> 165
    Mixed in some mobility, one arm waiters squat holds, etc

    3×5 Strict Press at 115, failed at 125

  18. Solo Oly
    93 – 98 – 103 – 108 – 113 – 118 – 123
    Everything felt really good!

    Thanks Melanie!

  19. 15-12-9 Thrusters @ 135#
    9-7-5 MU’s

    Time: 19:56

    I promised myself I would not get frustrated during MU’s and I only failed 3 today (it was very hard to not fly into a rage when I failed the 2nd one and Matt yelled “Almost!” with an awe shucks smile).

    Thrusters felt good.

  20. Oly: 175-185-195-205-215-225(f jerk)-225(f clean)
    Hard to get hook grip on the way down

  21. 18:22 @65#
    w/ pull ups and ring dips

  22. -1 @ 95, BMU’s

  23. False grip practice – ouch! Need to build up grip strength

    Metcon:
    Into round of 9 with 11 reps left (finished up the reps after time)
    Thrusters @ 95#
    C2B & Strict dips
    (feeling stronger in those dips!)

  24. Yesterday, early morning meeting:

    FS: 5@ 185, 5@195, 3 @210, 3 @225, 4@ 230
    Bullsh tabata of 60# dumbbell presses and hollow rocks

    Today: 20:20 (or something)
    Thursters @ 135
    All reps strict pullups
    All reps for assisted MU transition practice

    I need a partner for Saturday at 9:30, although would prefer 8:30 as I might not be able to attend. Reach out if interested.

  25. 14:35
    75#
    Banded pullups
    Pushups

  26. 16:37
    Thrusters @ 53
    Ring rows
    Pushups on an incline (a bunch of mats)

  27. 12:28 Rx, all m-ups in false grip
    – someone (Rob, Ed, Joe, Chad) can do this sub 10:00

    Weigh-In: 176.6 lbs

  28. 10min assbike warmup

    shoulder/thoracic mob

    20:02 strictish mu. well…deadhang, slight knee raise

  29. 17:32 (95#; 9-7-5 MUs)

    two linked MUs, pr! once in practice, first two in set of 9, first two in set of 5.

  30. PlayGurlPattyG says:

    The cost is way to high I have to get double unders and muscle up soon…

    Today WOD –
    Thrusters #63 and scaled banded pull ups and ring dips (Jesus Take the Wheel)

    It took forever the board says 23 but it was clear like 30min +++

    Didn’t do the fun 10a cash out But Thanks Guys for the Cheers I may go for a run later on in the evening.

  31. 12:25, 115# Thrusters, Pull-ups & Ring Dips.

    Cash Out – 10 burpees and 4 trips to 3rd ave and back

  32. El Capitan says:

    Strength Strict press 5s
    125,135,145,150

    Oly 20 min emom 1 hang snatch + 1 snatch
    135×5
    140×5
    145×5
    150×5

    Metcon Crossfit Open 15.5
    For Time:
    27 Calorie Row
    27 Thrusters (95lbs/65lbs)
    21 Calorie Row
    21 Thrusters (95lbs/65lbs)
    15 Calorie Row
    15 Thrusters (95lbs/65lbs)
    9 Calorie Row
    9 Thrusters (95lbs/65lbs)
    2015(8:49) Today (8:25) p.r.!
    Hard doing this one alone but you gotta retest!

  33. time 12 10

    thruster 75lb…ring dip and pullups

  34. Thrusters 65#, pull ups, ring dips

  35. crossfit thursday 11:48
    Thurster #95
    broke thurster & C2B
    5-5-5
    4-4-4
    5-4

    Accessory work after wod: muscle up swing
    5 min EMOM 20 second hold
    Muscle-up: 1 jojo: 0

  36. 19:46 @ 95
    Pull ups & Ring dips

  37. 20:18 rx

    One muscle up shy of the cap

  38. 18:37
    63#
    Pull-ups
    Banded ring dips

  39. 15-12 Thrusters
    9-7 MUs

  40. 17:05
    93# thrusters
    C2B pull-ups + ring dips

  41. Michele Adler says:

    Overhead anything still hurts my right shoulder so…
    Thrusters 32
    Ring rows + push ups
    12:42

  42. 12:00
    15 thrusters at 85lbs 10+5
    12 & 9 thrusters at 75lbs. 4+4+4+4 & 4+5

    15, 12 & 9 ring push ups. Had to modify to knee push ups after just 10!

    Worked on kipping! Thanks, Matt

  43. 13:09 rx
    Failed dip on last mu ~12:30

  44. 15:00 @ 85 and then 65 / C2B. Need more shoulder / lat flexibility to support the bar. Wrists should not take the load. Thanks Matt for the muscle up tips.

  45. David Perlow says:

    2+5 @ 95#