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CrossFit WOD’s for Tuesday through Friday 9-13, 14, 15, 16.

September 13, 2016

Progenex large bags (the ones for sale) have arrived.  The single serve packets (the ones given away as free thank you’s for your very appreciated Google Reviews) are backordered. I expect them to arrive soon, and will keep you posted.

Tuesday- Partners and Teams

Teams of 2 or 3

5 minutes each for max reps of

Row

Airdyne

Burpees

Heavyrope

2x through the cycle.  1 minute to transition.  We did this workload solo on friday 8-5 as one of our monkeystomping Friday’s.  I’m curious to see how numbers compare with a partner.

Wednesday- Weightlifting

“Powerlifter’s delight”

3 attempts at a 5 Rep Max on the Back Squat,Bench Press & Deadlift.

As per a sanctioned powerlifting meet, you must lift in the following order, completing each lift in it’s entirety before moving on:  Back Squat.  Bench Press.  Deadlift.   We’ll time each interval at 15 minutes each, and allot the first 10 minutes to warming up. We will score this day unlike most Wednesdays.  Scores will be the heaviest successful 5 reps in the Back Squat, Bench Press and Deadlift respectively.  As always, safety first.

No accessory work.

Thursday- Olympic Focus

A) Jerk Drills, To Be Determined.

B) 10 minutes to establish your heaviest 1 push jerk + 1 split jerk. Use the rack or jerk blocks.

C) Work-

15 Shoulder to Overhead 155/105, 30 Box Jumps 24/20

10 Shoulder to Overhead 155/105, 20 Box Jumps 24/20

5 Shoulder to Overhead 155/105, 10 Box Jumps 24/20

Bar comes off the ground.

Friday- Long Duration

3 rounds for timeFor time

800 m run

30 Hang snatches @ 95/65

30 Overhead squats @ 95/65

Any drop of the snatch or Overhead Squat incurs a 5 burpee penalty.

 

 

 

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17 comments

  1. Team Day: team partner Greg “If I list it I close it” Barber
    Started with AD splits 102/80
    Row splits 103/85
    Heavy Rope splits 534/565
    Ski splits 89/81
    AD 182, Row 188, Rope 274, Ski 170
    Total reps 814


  2. Team with Michaela:
    rope: 268
    ski erg: 121
    ad: 107 (all Michaela – my contribution was about 1/4 of that)
    row: 122
    total: 618

    Still feeling pukey


    • girl. i think i contributed 12 calories to the ski erg. i’d say it was fun, but…:)


  3. Greg carried me for sure! Lance Armstrong has nothing on Greg’s cycling.


  4. Team Natalie+Jen
    AD: 106
    Row: 104
    Heavy Rope: 262
    Burpees: 164
    Total: 636


  5. Nursing a bum wrist
    7 rounds of
    7 squat box jumps
    7 reverse burpees
    Longest 11 minutes of my life
    Fuck me


  6. Wednesday 5 rep max
    Squats. 300×5
    Bench press 245×5
    Deadlift. 335×5


  7. Wednesday:
    low bar bs: 135 x 5
    cgbp: 95 x 5
    sumo dl: 180 x 5

    personal notes: got 155 x 5 bs, but it was 30 seconds past the 15 min mark; missed rep 5 at 100 bp
    tennis match tonight if the rain goes away


  8. Wednesday powerlifting:
    Back squat: 120×5
    Bench press: 85×5
    Deadlift: 175×5


  9. Weds:
    back squat 150×5
    bench 100×5
    Sumo DL 185×5


  10. Jill Wednesday 5 rep max
    BS: 205
    BP: 120
    DL: 245


  11. Wednesday 5 rep max
    Squats. 314
    Bench press 235
    Deadlift. 375

    Jason


  12. BS @ 110. (still so happy to be squatting again. even the low numbers can’t get me down!)
    CGBP 80.
    AD intervals 15/45. x 8.


  13. BS 185×5, 200×4
    DL 215×5
    CG Bench 110

    Haven’t lifted in 2 months. I am happy with that.


  14. BS 275, CGBP 175, DL 365


  15. Friday 39:36 scaled to row and s2o instead of OHS.


  16. Wednesday 5 rep max
    Back squat 135
    Bench 110
    Deadlift 180



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