Wed, Oct 18 and Thurs, Oct 19

Wednesday Oly

Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

Deadlift
5 – 5 – 5 – 5 – 5

Thursday CrossFit

5 rounds, each 4 minutes:

Run 400m
Max distance row

Rest 2 minutes.

Post distance rowed each interval to comments.

Comments

  1. Quicky OG due to early meeting:

    Front Squat 5×3 @ 185#

    50 GHD’s with 10 lb plate

    I am pretty banged up from weight vest Cindy.

    Go Yankees!!

  2. Oly w Lauren
    C&J
    185-195-205-215-225-235-245pr
    Deadlift
    245-275-315-335-335

  3. Clean & jerk
    105-110-110-115-120-125-130 PR! (2# PR from pre surgery!)

    Deadlift
    135-145-155-165-175

  4. OG:
    OHS 43(10)-53(5)-63(3)-63(3)-68-73-78-68(3)-68(3)-68(5)-63(10)
    amazing how much better these got over the wave
    kipping practice
    100 GHDs w/KT

  5. OG: Completed the upcoming k-hour
    497 Rx

  6. LaurenMargaret says:

    OG OLY w/Matt

    Clean + Jerk
    70, 75, 80, 90, 95, 100, 105, 110 (PR…I think)

    Deadlift
    115, 125, 135, 145, 155

  7. Repost from Allison yesterday:

    “Did anyone from 6am take my keys by accident this morning??? If anyone sees a set of keys laying around the gym please let me know!”

  8. Weakness Wednesday:
    Press 4×8 @65

    8 min AMRAP:
    8 KB Snatch (right arm)
    8 KB Snatch (left arm)
    8 Goblet Squats
    40 DUs
    Score: 3 + 30 @12kg
    Thanks to Derek for the KB snatch tutorial!

  9. Ashley Moduno says:

    8 min AMRAP : 3 rounds at 35#
    8 kb snatch (each arm)
    8 goblet squats

    3 rounds not for time @ 95#
    10 back squats
    15 DL
    10 pistols

    100 abmat sit ups

  10. PlayGurlPattyG says:

    Oly CJ@88 DL@163

  11. Thursday: Tuesday make-up
    “Cindy” 25+6 Rx (strict pull-ups)

  12. Wednesday: “Fight Gone Bad!” We did 5 rounds

    Wall-ball, 15 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 55 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push-press, 55 pounds (Reps)
    Row (Calories)
    Lina total: 335

    • 5 rounds, each 4 minutes:

      Run 400m
      Max distance row

      Lina: (463, 475, 485, 475, 453)
      Total : 2.351

  13. Thursday WOD
    657 + 579 + 616 + 610 + 609 = 3071

    Couldn’t have done it without you Efrain.

  14. Thursday WOD:

    596 – 614 – 614 – 617 – 619 = 3,060

    Subbed 1/2 mile on the ass bike for 400m run.

    Great WOD, completely gassed at the end of this one.

  15. Thurs wod
    1:40 runs throughout
    rows: 502-495-497-495-520
    total: 2509
    100 back ext @15#
    box pike push up walks

  16. Thursday WOD:

    305-274-280-269-271 = 1,399

  17. Average: 1:50m runs
    390-432-492-493-440:2250#
    That was tough!

  18. 1,510m 😴
    Can’t remember my splits, they’re on the board if you’re interested.

  19. 10mins min on/min off @ 72rpm
    OG mainsite – misread last cpl movements on the go, quickly realized my mistake when I got to the final 10reps
    60pu
    50ring dips
    40hspu
    30bench @ 155
    20jerks @ 155 (accidentally pushpressed)
    10pushpress @ 155 (tried strict pressing first 5 and thought how stupid this workout was, then realized I was stupid)
    28:34
    shoulders fairly smoked

  20. 472/1:57.6 pace
    452/1:59.2
    454/2:00.5
    413/2:01.7
    415/1:58.7
    total = ~2206m

  21. Thursday WOD:
    511 + 498 + 470 + 457 + 480 = 2,416

  22. 410-353-373-361-312

    1809 RX

  23. 6 Rounds every 2:30
    12 bulgarian split squats from the front rack w/ 50# dbs

    Hollows while cooking breakfast

  24. 462+428+418+412+408 = 2128

  25. 2096 m, don’t remember splits, looked something like \

  26. Mike Wask says:

    458+348+410+389+369=2024

    I’d like to thank each of you for giving me my choice out of the 10 rowers tonight, and Matt for setting the mood for our hour alone by playing “It’s Raining Men” during round 1, that really set the tone for the rest of the workout.

  27. David Perlow says:

    640, 530, 546, 500, 540 = 2856

  28. 700-607-540-540-525 = 2892

  29. 400m sprints- 2 min rest
    1:47ish
    1:48
    1:51
    3 min rest
    200m-(walk 200m)
    :48
    :50
    :52
    3x 45 sec planks