Wed, Mar 29th and Thurs, Mar 30th

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Heads up! March 31st is your last chance to buy some hella sweet MMA pants. Don’t be left out, looking like an amateur!

Wednesday Oly 

Snatch
2 – 2 – 2

“Isabel”
30 snatches for time, 135/95lbs

Compare to 7/5/16.

Thursday CrossFit

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats

-or-

“Mary”
5 HSPU
10 Pistols
15 Pull-ups

Compare to 10/17/16. Post rounds to comments.

Cash-Out

With a partner,
Complete 50 total partner-assisted glute ham raises.

Comments

  1. anyone feel like taking the jitney out and joining me for this manana??

    Wednesday
    WOD : 45 min time cap
    5 rounds
    5 thruster 115/75
    5 pull ups strict
    5 burpees over the bar
    Rest 2 minutes mandatory
    5 rounds
    20 wall ball
    20 calories row
    12 kb snatch / KB clean
    Rest 2 minutes mandatory
    3 rounds
    1 full bear 95/65 (7 cycles)
    RX don’t break during the 7
    400m run

  2. OG oly
    135-145-150
    9:14 rx – first time; ugly

    6 min emom 3 strict MU
    Max kipping MU: 8, lazy ho

  3. Main site wod called for some more running 😝
    5 rounds
    400 m
    21 DL @125#
    24:39 Rx

  4. Jennifer says:

    Snatch complex 53#

    Isabel 3:57 @ 53#

  5. Iamasurvivor@31 says:

    OLY WORKOUT

    2-2-2 105

    Isabel
    4:05 @95

  6. Bench Press 5×3 @ 185#

    4 rounds of 1 hill sprint / max T2B: 15/12/12/10

  7. OG oly
    Snatch 2s:
    85-90-95(pr)
    [all re-grip on the way down]

    Isabel:
    11:59 rx
    [squat snatches, 30 for 32.]

  8. AllisonR says:

    Oly
    Snatch: 55-60-65
    Isabel: 4:12 @55

  9. Rest day. I’ll hit both these nasty benchmarks manana.

  10. LaurenMargaret says:

    Oly Snatch: 65, 70 (very poor form), 65
    Isabel: 4:37 @55

  11. Oly:
    Snatch doubles: 78-83-88
    “Isabel” – 7:28 @ 73lbs – first time doing this as far as I can tell
    everything about the snatch today felt off and slow – past 2 weeks womp

    then friday’s 800’s

  12. amandajnz says:

    courtesy of Matt & Katie
    21 GHD
    21 OHS #73
    21 GHD
    21 Cleans #83
    21 GHD
    21 Front Squats #83
    21 GHD
    21 Back Squats #83

    1 mile CFM run w Katie

    good times 😀

  13. GUYHANANYA says:

    “Isabel” 65

  14. “Isabel”
    2:44 Rx’d

    “Run DT”
    3 Rounds:
12 Deadlifts (115/85)
    9 Hang Power Cleans (115/85)
    6 Jerks (115/85)
    400m run

    3 rounds:
    12 Deadlifts (135/95#)

    9 Hang Power Cleans (135/95#)
     
6 Jerks (135/95#)

    400m run
    3 Rounds:

    12 Deadlifts (155/105#)

    9 Hang Power Cleans (155/105#)

    6Jerks (155/105#)
    400m run
    (It’s only 3 total runs!)

    20:46 Rx’d

  15. 6am WOD FHIXTREME
    buy in partner
    100 cal assault bike for time 5:54

    FHIX WOD: 17:52 RX
    4 rounds for time
    5 t2b
    10 burpees
    15 box jumps 20’/24in
    20 dumbbell snatch 35lbs/45lbs
    Run the stairs

    OLY power snatch
    2-2-2
    65-75-85

    “Run DT”
    3 Rounds:
12 Deadlifts (115/85)
    9 Hang Power Cleans (115/85)
    6 Jerks (115/85)
    400m run

    3 rounds:
    12 Deadlifts (135/95#)

    9 Hang Power Cleans (135/95#)
    
6 Jerks (135/95#)

    400m run
    3 Rounds:

    12 Deadlifts (155/105#)

    9 Hang Power Cleans (155/105#)

    6Jerks (155/105#)
    400m run

    26:36 Rx’d

  16. 5 Rounds
    Max strict press w/ 24kg dbs (5-4-3-3-3)

    21-15-9
    Push-press 35# dbs
    Dead-high pulls 35# db
    burpees
    8:18

  17. Oly Power Snatches Doubles
    83 – 93 – 98 – 103 – 108 (f)

    Isabel: 4:41 RX
    Up from 2:58 @ 73# last July

    Yoke Bar C&J’s
    Up to 90ish… Super Hilarious. Highly recommend!

  18. 400m runs
    40-30-20-10 ring rows and ghds
    Forgot to look at start time on clock :(

  19. Michele Adler says:

    Yesterday’s WOD: 4 rounds 10# WB which I’m getting much better at, will ease my way back to 14# in a WOD without as many reps. 40:04
    Pull-up progression
    Back stretches
    Apologies for the expletives and dirty looks, that was a tough one!

  20. Run DT
    73-83-93
    39:33
    My lower back started killing me in the 4th round of DT. I stupidly kept going but rested a good amount

    That was hard

  21. Run DT @ 73/83/93

    37:12

  22. Melissa TruHero says:

    Showed up for some Oly OG time

    Snatches: worked up to 103#

    “Isabel” RX’d for the first time (sadly after watching Johanna and Kim kill it)
    – 12:33
    – took forever, bunch of fails, wanted to quit after 10…kept going. Thanks guys for the encouragement! Maybe I’ll do this again someday soon.

  23. Mickey K says:

    oly
    2-2-2
    135,145,155
    Isabel:
    5:11 Rx

  24. Oly:

    120-130-140

    Isabel: 6:30@115#

    3×4 snatch grip dl: 165-165-175

  25. Snatch: 73(2)-83(2)-88(2)-93(2)-98(2)PR-103(1)

    Isabel: 6:14 Rx
    First time Rx and all squat snatches! Did this one with Kim and loved it! Looking forward to doing this with power snatches one day soon. Video clip of our workout on IG :)

    I’m so excited that so many girls did this Rx for the first time today after it being an “unattainable” benchmark at our gym for the longest. Amazing improvements!!

  26. 3/17 conditioning

    1 + 130rx

  27. Oly
    Snatch doubles
    63-68-73

    Isabel
    3:18 @ 63#

    Snatch Deads
    93(4) 103(4) 113(4)

  28. wed. 5K @ 27:03 outdoor
    thu. 8+16 with negatives on pullups

  29. Iamasurvivor@31 says:

    Thursday:

    9+3 RX

  30. Mickey K says:

    Cindy:
    21+23 Rx+ (18.6lb vest)

  31. Cindy: 18+28 rx
    Could’ve pushed the squats more; push-ups were limiting factor

  32. 5 Rounds:
    1 Min max deficit push-ups (27-19-17-16-16)
    Max L-sit (31-23-18-17-16)
    Rest 1 min

    7 Min AMRAP: Air Squats
    Starting at :00 5 burpees EMOM
    187

  33. AllisonR says:

    Cindy: 8+2
    first time doing this without band
    pull-ups slowed me down and push-ups slowed me down.
    It was all slow.

  34. Wednesday Oly

    95 – 100 – 105 – 110(1)

    Isabel Rx 6:09
    Felt slow and very low energy…..

  35. Cindy 11 arc

  36. Snatch Doubles
    155-165-175(1+fail)

    Isabel
    3:15 Rx
    Was gunning for Eroc, and opened with sets of 9 and 4 in the first 45 seconds but I couldn’t maintain, and figuratively died. Great wod. 5 second PR.

  37. Gracie Lyman says:

    cindy 8 +15

    negative pull ups–lost them at the end
    push ups–nice medley of normal, knees, and lying on the floor crying
    air squats–rx

  38. Cindy
    9+12 rx
    Push-ups for quality. The last looked as good as the first! These slowed me down fo sho

  39. Overhead Squat: warm-up 55-55-65-75 3’s
    OHS 5×5
    85,90,85,85,85

    “Annie on a Boat”
    100 DU’s
    50 Cal Row
    50 Abmat sit-ups
    80 DU’s
    40 Cal Row
    40 Abmat sit-ups
    60 DU’s
    30 Cal Row
    30 Abmat sit-ups
    40 DU’s
    20 Cal Row
    20 Abmat sit-ups
    20 DU’s
    10 Cal Row
    10 Abmat Sit-ups

    20:54 Rx

  40. Front squats 5s
    225, 245, 265, 285

    “Annie’s on a Boat”
    100 Double-unders
    50 Calorie Row
    50 Sit-ups
    80Double-unders
    40 Calorie Row
    40 Sit-Ups
    60 Double-unders
    30 Calorie Row
    30 Sit-ups
    40 Double-unders
    20 Calorie Row
    20 Sit-ups
    20 Double-unders
    10 Calorie Row
    10 Sit-ups

    18:09 Rx’d

  41. Deadlifts/Max L-Sit (sec)
    275×3/30
    305×3/25
    335×3/20
    355×3/20
    375×1/15

  42. 6×3 Front squats @50%
    Ended up cleaning and pause squatting 135#

    AMRAP 12 mins
    20 double unders
    100m run
    8 KB deadlifts 2 pd
    10 sit-ups
    7 rounds + 20. Too cold to go back outside for run.

  43. amandajnz says:

    WOD w Katie
    20-1 reps/calories
    Back squats
    Row for cals
    Sit-ups
    (210 reps/calories)

    @#83

    Wanted to do the now infamous JMIZ without but we thought it would take too long so we did this …. 55 minutes later …..

  44. Cindy with ring rows and push-ups on a 24″ box. 11+14.

  45. 13+2 RX

  46. Mary: 9+7 rx’d (PR from 6+28 last time).

  47. 14+12rx (and strict pull ups to boot)
    Pr since injury!

  48. “Cindy”, Mickey style (with 20lb vest, first 12 rounds strict)
    14 + 1
    I’ve got some body weight strength work to do.

    Cash-Out: 35 glute ham raises

  49. Cindy 13+10
    Ring rows, knee pushups

  50. 11+1 Rx
    Such a buzz kill when you think you are ahead only to find out you were falling behind. Haha. Great job Roberts. I would have done much less without you.

    Last time 10+4 Rx.

  51. Cindy 11+2 rx

    Compare to 9/2/16 – 7+1 rx

    4+1 PR!

  52. Cindy – 21+11rx (2+11 pr, went EMOM after first round for 13 rounds, then tried to push it.)
    25 glute ham raise on GHD with green band (a few strict which I couldn’t do a year ago so that’s a big win)

  53. “Cindy,” with a 20lb vest:
    9+7

  54. 17+8 rx

    25 banded ham extensions cashout. Woof

  55. 18 Rx (with a 4 mile run warm up)

  56. Cindy: 12+21 great job!
    Pull ups: tiny red band.

  57. David Perlow says:

    9 rx
    25 banded ham extensions

  58. 9 + 2 RX