Wed, Jan 10th and Thurs, Jan 11th

Heads up, this Saturday is bring-a-friend day! Bring a friend (enemy? lover?) to any class!

Wednesday Oly 

2 Snatch Pull + Hang Snatch
1-1-1-1-1

Snatch Pull
3-3-3-3-3

Thursday CrossFit

3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups

Post time to comments.

Comments

  1. 6am OG – “The Lyon” – 18:25 rx

    1:48
    2:00
    2:17
    2:16
    2:04

  2. Oly:
    Snatch complex: 120-125-130-135-140
    Pulls: 150 across

    Death by ring muscle ups: 6+6

    Accessory: 3 rds 10 bottom up press ea arm

  3. Thursday WOD: 19:58 rx’d (I did T2B in the first round by accident)

    This took a lot longer than I thought it would.

  4. Double unders practice
    Program that Matt gave me (muscle ups)

    Workout with John: every two minutes
    10-8-6-4-2
    Back Squat (105-105-105-110-115)
    Shoulder press (35-40-45-50)
    Deadlift (100-130-150-165-170)

  5. 5 Rounds
    In 2 minutes:
    8 HSPU
    Max Goblet lunges w/ 55# KB
    Rest 1 Minute
    30/27/25/20/12

  6. .com
    6+11

  7. GUYHANANYA says:

    2 Snatch Pull + Hang Snatch

    85-90-95-100-105

    Snatch Pull

    105-125-145-155-165

  8. a) 6×4 Dips w/45lbs
    b) 3 Rounds of 3 min work 2 min rest
    40 Dubs
    12 push ups
    8 DB Snatch 50lb
    474 Reps (7+54)
    c) 4 push ups to make it 100

  9. PM OG
    muscle-up drills/attempts with Al
    working on not hitting “the wall”
    5×10 hip extensions

    5×7 strict pike push-ups (yoga mat)
    5×5 kipping t2b
    10 ME kipping t2b (pr?)

    • Thursday wod

      19:32 modified
      30 hip extensions
      20 knees 2 elbows (sets of 5)
      20 ring push-ups (sets of 5 til the last round)

  10. Back squats, shoulder presses, and GHD sit-ups

    Happy to make it to the gym

  11. PlayGurlPattyG says:

    A good 45min of double under practice Thank You Sally / Liz/ Kenny good tips I will be a jumping 🐧 penguin

    Oly 73 / 103

  12. Wednesday PM OG
    4×4 strict hspu to 1 abmat
    MU drills with Liz: working on pulling straight into pressing, strict MU work – volume on low rings with band
    5×20 hip extensions

    Thursday CrossFit
    24:55 rx

  13. Thursday WOD
    20:54
    60 squats
    20 knees to armpit 🙁 gotta work on literally touching my elbow
    10 ring push-ups

  14. 17:06 rx

  15. Back from a week+ off

    Squats on the 2:00
    135 (10), 185 (7), 205 (5), 205 (5), 205 (5), 2015 (5)

    5min rest

    Right into Thurs Wod: 18:40
    Push-ups took a while, especially the last set.

  16. LaurenMargaret says:

    Thursday WOD
    21:55
    60 Squats
    20 Knee to elbow (didn’t get there every time)
    20 Ring knee push-ups (attempted a full push up each round but wasn’t able to push back up)

  17. No Wednesday due to back issues.

    Thursday was 24:37. Done as prescribed except third set, which was 15 each of K2E and ring push ups rather than the 30 each suggested.

  18. 25:15ish rx
    (2+116rx @ 25 min cap)

  19. 3 rounds for time of:
    60 squats
    50 Sit-ups
    30 deficit push-ups
    16:25 URx

    + Fly rows while cooking breakfast

  20. .com
    8:52@275

    PR of 9 consecutive strict hspu in warmup. Boom

  21. Ashley Moduno says:

    23:23 rx

  22. 24:16
    Knee raise 15-20-30
    Push ups 10-10-30

  23. thurs: 2+82

  24. 24:59min rx

  25. Wed PM OG

    Back Squat
    5 x 5 x 235
    Shoulder Day 5, Bulg. dips, bully, pails/rails

    Thursday WOD
    16:54 rx

  26. 20:17 with 50k2e and ring pu

  27. Strained my back
    ROMWODs make me want to cry

  28. David Perlow says:

    2+100 – ring PUs deteriorated quickly

  29. 22:36
    20 k2e ish
    20 knee ring push ups

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