Wod

[Poser]

Every 30 seconds for 4:30
1 hi hang snatch + 1 snatch balance @ 80% max

4 min max effort burpee box jump (20 inches)

rest 2 min

4 Min As Many Rounds As Possible
20 Overhead lunges
10 Toes to Bar

rest 2 min

2 min Max Effort Burpees

 

[justinspicher]

12min AMRAP:
4 x 165lb power clean
6 x burpees
8 x TTB

Completed seven rounds

Strength:
DL-5x205, 5x225, 3x295, 5x315, 3x365, 1x385

 

[jmez]

Strength Push press:
135x5, 135x4, 155x3, 175x2, 195x1

4minute Amrap
10 jump squat (air squat with jump at top)
10 pushups

Got 7 rounds

4 rounds for time
10 Shoulder to overhead #135
40 double unders
10 hang cleans #135
40 double unders

14:36

 

[Poser]

Front Squats
Every 45 seconds for 3 min: 1 rep @ 75% max
Every 45 seconds for 3 min: 1 rep @ 80% max
Every 45 seconds for 3 min: 1 rep @ 85% max

For time:
5 Push Jerks 135/95
10 burpee over the box jumps (20 inches)
15 Kettlebell Swings 24/16 kg
10 Push Jerks
20 burpee box jumps
30 KB swings
15 Push Jerks
30 burpee box jumps
45 KB swings

--
18:43

 

[jmez]

Strength Bench press sets of three: 135, 165, 195, 215, 235

3 Rounds for time

30 wall ball (20#)
20 pull ups
10 GHD sit ups

10:53

 

[mohawk32]

Strength:

3x3 Back squat @ 50% 1RM(155)

3x5 Pendlay Row @ 155.

For time:

1 mile run

21-15-9 pull-ups push-ups wall balls.

1 mile run.

 

[Brandon Pattison]

5/2 5K
5/3 stairs - one round and moved pool table twice

 

[Poser]

Back Squat 3x10, heavy as possible

Max Effort Hand Stand Push Ups

:30 Rest

3 rounds for time

30 double unders
15 Pullups

:30 Rest

3 rounds for time:
30 double unders
15 KB swings (24/16 kg)

:30 rest

Max Effort Hand Stand Push Ups

 

[Brandon Pattison]

5k+ run

 

[jmez]

Strength: 3x3x2x1x1x1 push jerk. Find one rep max. I worked on form today.

30 sec work 30sec rest, 4 rounds, complete 4 rounds of each exercise prior to moving to the next one

Box Jump 24"
Toes to bar
50# one hand dumb bell snatch
Row max calories

count every rep: 184

 

[justinspicher]

Cardio today:
1000m Row
800m Run
300 single jump rope
750m Row
400m Run
225 single jump rope
500m Row
200m Run
150 single jump rope

Front Squat 3x135, 3x135, 3x135, 1x155, 1x185, 1x205, 1x225

 

[justinspicher]

Today's WOD
5 RFT:
20 KB swings at 53lbs
10 HSPU
11:34

5x2 Hang Snatch at 80% of 1 RM

Bench press burn out.

 

[mohawk32]

Totally forgot Saturday I Olympic lifted for the first time. We tested 1rms for the snatch and clean and jerk. It's all I want to do now. Snatched 80 pounds and C&J 115 before my shoulders got tired. I'm so hooked on it.

 

[jmez]

Crossfit classic today, Fran: 21-15-9 Thrusters 95# and pull ups

5:47

Then 5 min Amrap
5 hands up push ups
15 abmat situps

6+10

 

[mtbshark]

Fran is the she devil!!!!

Hit up Karen today (150 wall balls)
Then added 100 30" box jumps
And a 200m farmer carry with 115# a side.

 

[Poser]

Every 15 seconds for 5 min (21 reps)
Banded deadlifts @ 60% max

3 Rounds for time:
30 KB Nstaches 2416kg
20 wallballs 20/14 lbs

11:33

 

[justinspicher]

This AM:
21-15-9
K2E/situps

This PM:
sprint repeats-came up with a "new" program and tried it out, almost killed me. Then, to the gym for the following:
2K Row
50 OHS w/ 45lb bar
30 Hang cleans with 135

16:00

 

[jmez]

Power clean 5 sets of two reps. Minimum 10 second handstand hold between each set.

10 minutes AMRAP
10 Deadlift 275#
10 burpee over the box jumps (24") box

3+11

 

[mtbshark]

Snatch as skill.
Then ascending ladder 1-15
Front squat
200m run

22.08

 

[Poser]

10 min Duck Walk (walking around with a barbell on your back while in the bottom of your squat)

10 min Hi Hang Snatch work

5 rounds for working time:

25 KB swings 24/16
10 burpees
25 double unders
rest 1:1

Time is based upon your work time, not rest (took some math to keep up with it). 15:32