Wed Jan 25th and Thurs Jan 26th

Heads Up! February 4th will be a same-sex partner throwdown. Pick your partner ahead of time, and show up at 9:30am. Bragging rights to top male and female pairs.

Wednesday Oly

Snatch balance
1 – 1 – 1 – 1

Power clean & jerk
10 min emom

Thursday CrossFit

5 rounds for time of:
Run 800 meters
25 overhead squats, 75/55 lbs
25 sumo deadlift high pulls, 75/55 lbs

Protect our plates and control the bar to the floor after every rep. 10 burpee penalty for any bar dropped from more than 1 inch off the ground.

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Comments

  1. El Capitan says:

    February 4th Alice Pfeifer and I are teaming up 😈

  2. 3×7 back squat @ 215#

    Oly:
    165# snatch balance pr
    Clean emom: 185# with a missed jerk in there somewhere cause 6am

    3×12 bottom up kb press

  3. amandajnz says:

    anyone up for tomorrow wod @ 5p men row instead of run….. not that i don’t love the running…

  4. Snatch balance: 125
    PC&J emom: 195 across

    Strict muscle ups every 1:30
    4-2-3-3-3

    Max set kipping MUs
    12

  5. Snatch Balance: 75lb
    PC&J: 75lb

    GHD tabata situps – 7ish per round

  6. snatch balance: 73-78-83-88 woof it’s been awhile
    c&j emom: 108lbs tootsie roll knees coming out of the dip as usual womp

  7. Active rest day.
    5×3 strict m up
    10 minutes of chest to bar butterflies practice
    8 minute :40 on :20 off alternating ass bike and ghd with Kate
    – 16 20 20 18 GHDs, 14 13 13 12 bike
    One peg board climb
    Naps for time.

  8. 5k Row – 17:56.7 (pr). First time going sub 18. Roof raise.

  9. GUYHANANYA says:

    Snatch balance: 45

    Power clean & jerk: 85

  10. Snatch 10 min EMOM: 140#s

    Assault bike tabata

  11. active rest day part deux
    crossfit.com 170124
    l-pulls – 9, 7, 9 (4.5/5 stars)
    handstand walk – 90, 85, 70ft
    pulls – 37, 22, 22
    handstand hold – 47, 40, 43 sec

  12. El Capitan says:

    Bear Complex one rep max
    205,225,235,245,255,260

    Then open workout 13.4
    Ascending ladder of Clean &. Jerks 135/95
    3,3 6,6 9,9 12,12 15,15 18,18
    Toes 2 Bar
    91 reps Rx’d
    P.R.

  13. A: 5 x DB strict press
    40/45/50/52.5×3

    B: 6 Minute AMRAP
    4 Push press 45#dbs
    6 Burpees
    8 db snatch 45# DB
    5 Rounds

    C: 3 mile run
    Lots of people shiggy in Chinatown but I got in some good interval work the last two miles.

  14. Back Squat 5×3
    β€”155# across

    (OG) Oly
    Snatch Balance: 105# (pr)
    [85-90-95-100-105]
    Power C&J EMOM: 105# across

  15. Filthy Fifty w/25 K2E

    30:41

    last time 38 so figure I would have been it even if it took me 8 min to do an additional k2e.
    Will work to kip those

    Thanks melissa!

  16. Melissa TruHero says:

    OG: Filthy Fifty (Lisa’s version minus the jumping pull-ups 😬)

    ~ 32:17 with step-ups BC foot pain today
    – full on died during wall balls and especially burpees
    – arms were still toast from Linda on Monday

    Lis- I ain’t mad atcha πŸ˜‰

  17. Need partner. Will not travel.

  18. ShollSwole says:

    Planche pushups 8/9/9/9/9
    Lhold leg raises 9/8/7/7/7
    BTN Pullups strict 5/5/5/5/5
    HSPU (w/ab mat) 5/4/5/5/5
    Back arch holds :20-:30×5

    :30 assault bike race against Derek with a 10cal handicap…still lost.

    Most importantly, 1st Muscle up! Holla!!!

  19. Accessory work today

    eccentric ankle dorsiflexion 3×8 holding 24 kg KB
    Lateral box step ups 5×5 each side (box 3″ above knee cap)

    Front squat pauses 4 x 20 secs 95#
    Yoke Squats 5 x 5 (no I idea what the total weight was )

    Snatch Balance 95 # didnt feel good today.

  20. 10×3 strict ring dips!
    Met my first 2017 goal. Now I gotta figure out how to kip them!

  21. 13.4 with K2E at 135: 50.

    C&J singles: 175-185-195-205

  22. Snatch balance: 140 (tried a 5th @ 150 and failed)
    Finished EMOM @ 170

  23. 49:14 rx
    (39ish through 4 rounds for those who consider going above the soft cap not as prescribed)

    This was brutal

  24. 34:45 rx’d for 4 rounds (had to be out of the gym no later than 7am, so no time for a 5th round).

    Tough wod. OHS unbroken, SDHP broken (can’t seem to string these together).

    Nice job to the 6am crew, everybody was moving this morning.

    • You probably would’ve gotten out in time if you went for it (given your pace)! Next time Baston!

    • My slow crawl qualifies as movement

    • 1 round, plus recovery time, plus putting equipment away, I would have been late for work (I got to the office at 8:02).

      But thanks Rekas, you kept me moving (FYI she is a sumo machine!)

  25. 40:39 rx
    Woof.

  26. 36:19 rx
    what Rob said.

  27. 37:44 (4 rounds). Weight scaled to 35lbs and 1000m row instead of run.

  28. 44:09 rx

  29. Subbed 1K row for run, thank you rain!

    3 + 11 OHS @ 40 min cap

  30. 3 rounds
    34:42
    OHS were a mess for me so I gave up at 3.
    1st 2 rounds empty bar OHS
    last round I did BS @55#

  31. 49:41 rxed. Forever and two days.

  32. shoulder/scap mob
    aerobic assbike weds!
    but first… anaerobic
    30s race vs shollswole ~ 34c felt ok. pain getting more tolerable.

    5on5off assbike intervals (off being walk around or sub 100w pace)
    13mi 397c
    avgs 302w 63rpm
    will have hr monitor for next effort.

  33. 150 dips – 14:47
    2 min rest
    100 pullups – 14:40

  34. Gracie Lyman says:

    4 rounds 40:05

    OHS 35
    SDHP 35

    running felt good everything else not so good

  35. ShollSwole says:

    Active rest day

    5:00 of AAOS program stretching
    5:00 Front and Side Split Progression
    Windshield Wipers 8/7/7
    Wrist stretches and prone forearm holds
    Leg presses (trying to keep my squat strength up)
    135×15-145×15-160×15-175×15-185×10

  36. El Capitan says:

    https://darkhorserowing.com/how-to-translate-calories-to-meters/

    Great read on Calories vs Meters. You know rowing will come up again in the Open!

  37. WOD
    33:15 3 rounds…impossible

  38. El Capitan says:

    “Holleyman”

    30 rounds for time of:
    5 Wall ball shots, 20 pound ball
    3 Handstand push-ups
    225 pound Power clean, 1 rep

    22:45 Rx’d

  39. Melissa TruHero says:

    Thurs: My friend is moving to China tomorrow so quick Sculpt class @ Solace before dinner!

    • El Capitan says:

      You don’t have to post Solace stuff. I’m sure they’re not posting about taking classes at Metropolis πŸ˜‚

    • Melissa TruHero says:

      Was not advertising. And if it makes any difference, I hated the class and was not fond of the instructor either.

  40. 40:00 cap 3 + 800m

  41. 4 rounds in 39:54
    Woof.
    Amanda rocks.

  42. 34:50. First round rx but then wrist hurt so did back rack lunges for the rest

  43. 35:49 rx, revenge!

  44. 3 rounds plus 300 meters row/ no running

  45. amandajnz says:

    40:45 RX

    matt made me run

  46. 3 rounds in 32:42

  47. Leg day! Trained squats, overhead split squats, lateral kb lunges, 6lb heavy rope jumps, ring pull ups and assault air bike.

    WOD – Slow runner, so goal was 4 rounds.
    41.52 – 4 rounds at 55lbs + 1 800m. Unbroken on OHS and unbroken for 3 rounds on SDHP then last round broken into 15 & 10.

    Macros, supps & hydration on point πŸ˜‰πŸ’ͺπŸ‘Š

  48. David Perlow says:

    3 plus 10 OHS at 33#

  49. 3 RDs 36:20

  50. shoulder/scap mob

    from the flo.
    a. build up to heavy 3rep press
    135,155,165,175,180
    b. add 5lbs (185) cluster sets
    3,3,3 15s rest btwn reps, 3m btwn sets.
    these weren’t fun from the flo.
    c. 10m emom
    8 2pd kb snatch.

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